Fruit and vegetables are an excellent source of vitamins and minerals. However, you can easily reduce their amount by improper preparation. How to prevent it?
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Before vegetables go bad, changes take place that diminish their value. To prevent this from happening, you should follow a few basic rules:
1. Store the vegetables in a cool, dark place. You will prevent large losses of vitamin C and vitamin A.
2. Make an effort keep fruit and vegetables as short as possibleand cook them, whenever possible, just before serving.
3. Minimize slicing and shredding vegetables and fruits before cooking. This releases oxidizing enzymes and additionally increases the washout area.
4. Try to eat as often as possible vegetables and fruits in raw form, e.g. in the form of salads.
5. Peel vegetables and fruit as close to the skin as possible. It’s no secret that this is where the most vitamins are. For example, apple peel contains 2-3 times more vitamin C than the flesh.
6. Cook the vegetables al dente, the shorter the cooking time, the less vitamins are lost. Use the water after cooking fruit and vegetablesć for the preparation of dishes. A large amount of ingredients is rinsed into it, including B vitamins and vitamin C.
7. Best steam itthen the protection of vitamins and minerals will be greatest.
8. Remember to put vegetables in boiling wateruinstead of cold water, you will lose much less vitamins.
9. Avoid mixing when cooking foods rich in vitamin C – you will reduce its oxidation.
10 Don’t use baking soda for cooking vegetables. It destroys vitamin C and thiamine.
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