The world of vegetables is diverse, they create an excellent vitamin and mineral complex. And the fiber in them perfectly copes with the function of "sweeping out" slags from the body, it has a beneficial effect on the process of digestion.
How to reduce the loss of vitamins in the preparation of vegetables
It should be remembered that the correct cooking of vegetables will reduce losses of vitamins and other valuable substances and even improve their useful properties. Namely:
- Cooking unrefined vegetables, steaming will significantly reduce the loss of valuable vitamins and trace elements. With this technology, a significant nutritional value of vegetables is preserved.
- Vitamins are well preserved if they are placed in boiling water during cooking.
- It is necessary to give preference to vegetables of a new crop, to vegetables which have juicy coloring.
- In the process of cooking vegetables do not add salt.
- Use water where vegetables are cooked, as there are nutrients left there. However, if there is a suspicion that there is an excess of nitrates and other "chemicals" in vegetables, then the water must be poured.
- To prepare and store dishes from vegetables, you need to use glassware or stainless steel.
- When cooking carrots, Bulgarian pepper, a small amount of oil will help to get the active form of vitamin A.
- When preparing salads, vegetables should be salted and refilled immediately before serving.
- Vegetables heat as little as possible( do not digest).Fast processing will preserve their appearance, taste and useful substances.
The benefits of heat treatment
The most useful vegetables are fresh vegetables. In untreated vegetables, the skin contains more vitamins than in the pulp.
It should be noted and the positive effect of heat treatment. So, only with thermal treatment are the useful properties of soluble dietary fibers - pectins. Thanks to pectins, for example, the elimination of radionuclides, toxic substances from the body. Pectins are able to lower blood glucose levels, interfere with the absorption of cholesterol, have a bactericidal effect on pathogens. A rich vegetable pectin is beet.
Frozen vegetables in their value are not inferior to fresh, and sometimes exceed them.
Vegetables are a storehouse of vitamins and microelements. Most vegetables have low caloric content( up to 100 kcal per 100 g of product), an impressive amount of vitamins, as well as a wide range of other valuable substances. This makes them indispensable components of the diet of people seeking to maintain optimal weight and health-conscious. The right preparation will allow you to maximally save vitamins and other useful substances in your vegetables and even strengthen their valuable properties.