Many nutrition experts told us that vegetable burning will lose a lot of nutrients, so vegetable burning does not have the nutrients we imagined. However, there are many benefits to burning vegetables. Some doctors quoted many evidences to explain that burning vegetables is not as bad as everyone says. It depends on what nutrients you need to supplement. In terms of fat-soluble vitamins, burning vegetables retain more.

Is it best to use Sichuan, steam, or microwave vegetables?

Do you use Sichuan soup, steamed, fast fried, or microwaved when eating vegetables? In the past, we believed that the boiled vegetables boiled in Sichuan water were very healthy, but in recent years, many nutrition experts have told everyone that boiling vegetables in Sichuan water would lose a lot of nutrients. So is it really bad to boil vegetables? Zhang Xingheng, an emergency clinician who specializes in lifestyle medicine, chronic disease treatment, and emergency treatment of acute and severe illness, shared on the channel "Zhang Xingheng's YouTube" that boiling vegetables can make us eat vegetables conveniently and quickly, and he still recommends them very much. Whether cooking vegetables is a recommended way of cooking? Zhang Xingheng recommends that you should have a comprehensive understanding from 3 aspects.

1. Remove agricultural medicine, eggs, and dirt

If you want to improve the consumption safety of vegetables, including removing agricultural medicine, eggs, and dirt, Zhang Sui Heng, and dirt, the method of Sichuan sausage is still the most effective. Because most agricultural medicines are water-soluble, water-boiled Sichuan scent can directly contact vegetables and take away the agricultural medicines on vegetables with microorganisms and bacteria.

2. The degree of nutritional retention

The nutritional retention problem that everyone is most concerned about depends on what nutrients are. The nutrients of vegetables are mainly vitamins, minerals, and phytochemicals. Water-soluble nutrients are indeed lost due to boiling, but not all vegetables' nutrients are radiated by burning. In addition, some studies have pointed out that the content of some fat-soluble vitamins increases in the hot vegetables.

Viotamin

Viotamins are divided into water-soluble and fat-soluble in vitamins. Water-soluble vitamin C will be lost through Sichuan scent and steaming, and will be lost to 90% at most. The microwave is slightly better. For example, spinach, red sausage, cauliflower, etc. can be used for microwaves. However, vegetables have few vitamin C content, so vitamin C should be supplemented from fruits. Another important water-soluble vitamin is the B group. However, it is the same as vitamin C. Green vegetables are not the main source of vitamin B. The only one is B9 (leaves acid) from deep green vegetables, while other vitamin B comes from brown rice, egg yellow, internal organs, fruits, and beans.

When we eat vegetables, we mainly need to take its fat-soluble vitamins, including vitamin E, K, B Hussin, Ye Huang, etc. Zhang Xingheng quotes a Korean evidence pointing out that fat-soluble vitamins can still be retained after being boiled, boiled, steamed, and microwaved, especially the content of vitamin E increases even more after cooking. Zhang Xingheng has another Italian evidence, in which spinach is boiled in water, and its vitamin E, B, and lemon are more vitamin E, B, and lemon vegetarian than raw spinach, even significantly surpassing steamed spinach.

Zhang Xingheng summarized that for fat-soluble vitamins and phytochemicals of vegetables, boiling in water will definitely not be steamed. What you are afraid of is that you do not eat a little fat to absorb fat-soluble vitamins.

Mini quality

Mini quality, Zhang Xingye's research data pointed out that the most ion lost in green vegetables, but you can control it by water temperature and time. For example, if you burn at 80 degrees for 5 minutes, you can retain more ion. However, for chronic kidney patients who need to limit their debris, burning vegetables is actually a safe way to cook.

Pytoxin

Pytoxin part, Zhang Xingheng quoted China's evidence, explaining that the most phytoxin can be retained by stewing and microwave, followed by Sichuan burning, and fast stir-frying is the most phytoxin lost.

3. Remove "antigenin"

Anti-invigorating is a substance that will interfere with the attractions of nutrients. For deep green vegetables, phytic acid and oxalic acid are the most important.

For example, spinach, tangerine, and beet contain more phytic acid, which will be combined with minerals such as calcium, ox, ox, ox, and ox to prevent its attraction. Spinach, water spinach, celery, etc. with high oxalic acid content will not only disrupt the mineral attraction, but also easily form urinary stones.

If you want to remove phytic acid and oxalic acid, it is best to use Sichuan burning method. Boiling in water can remove about 90% of oxalic acid. If roasted vegetables, there is no way to remove oxalic acid.

Cooking vegetables are not that bad. Different vegetables should adopt different cooking methods

Nutritionist Liu Yili also suggested that if you want to retain the nutrients in vegetables, different vegetables need to adopt different cooking methods. Green leaf vegetables rich in vitamin C can retain the most nutrients by boiling water, steaming or microwave cooking. If it is a red tomato and turtle, it is rich in vitamin B group, β- turtle and other nutrients, fried in water and oil can best improve the absorption of these fat-soluble vitamins.

Therefore, simmering vegetables is really not that bad, especially for modern people who are in the bliss, it is still a good choice to be able to eat some vegetables as fast as possible when you get home from get off work. In addition, only by taking other fruits and meats balancedly can we supplement the nutrients lost to vegetables.