Many people believe that proper nutrition mainly depends on the choice of foods - they should be low-fat, not contain many calories, and so on. However, even chicken breast can be harmful if not properly cooked.
How to cook food properly
Choosing the right way to cook, following the advice of nutritionists. But first - how they are not advised to cook:
- frying increases the calorie content, besides, when heated for more than 4 minutes, the fats of the oil turn into the formula of trans fats, and they are dangerous for the cardiovascular system of the body. As a result - sclerosing of blood vessels, especially of the brain.
- quenching is also not considered useful - prolonged exposure to high temperatures leads to the loss of useful properties and destroys the fiber structure. At this time, carbohydrates are broken down to glucose, and this is harmful for those who are overweight. Cereals also break down to glucose, as a result, a person is not fully saturated and quickly begins to feel hungry.
How to cook properly?
No oil is used during cooking, which means that the calorie content of the products does not increase. In addition, the cooked product is easily and quickly absorbed by the body, which receives all the useful microelements.
Nuances:
- if you cook meat, then it is better to drain the first broth, because when processed with high temperature, metal salts and toxic elements come out of it (and they may well be there).
- when cooking vegetables, it is better not to cook them, leaving them slightly damp - this way more nutrients will be preserved. This is easily accomplished by simmering with the lid closed over maximum heat and minimum water.
- puree soup wins in this sense, since vegetables cooked until half cooked can be broken with a blender to preserve fiber and vitamins.
- you also need to cook cereals in a small amount of water so that you do not have to drain the excess broth, because vitamins of group B pass into it during cooking.
It is one of the most successful cooking methods because it preserves the nutritional value of meat and vegetables. They do not use oil in steaming - this is a plus, all dishes are soft and juicy - this is another undoubted plus, and the fact that they are also low-calorie is just a victory. Nutritionists are sure that a person is better satisfied with such food.
This method has one drawback - steamed food seems bland. However, now there are so many different spices and sauces that you can easily beat the taste of the dish.
This method of cooking preserves the flavor, color, shape, texture and quality of the food. Moreover, this method of cooking does not require much attention: we put the chicken and vegetables in the oven and left to do other things. And vegetables after baking are very tasty and juicy - especially root vegetables with their original taste.
True, internal fats when baking meat are not useful for everyone and do not contribute to weight loss, however, the substances in the product are preserved.
Nutritionists do not welcome baking in a special "sleeve", because when heated, plastic can release toxic substances. Foil in this sense is much safer.
Only without an open fire - that's what nutritionists say. It is better to let it be an airfryer, in which the product will not be charred, it will retain all the juices and nutrients.
Many are accustomed to Teflon-coated pans that can be fried without oil. However, after a few years, these dishes become harmful: through the invisible cracks in the Teflon, carcinogens are released. Therefore, cast iron pans are considered safer. A proven method of frying without oil is as follows: put parchment paper in the pan, and on top of meat or vegetables - so the food will not burn. There is another way: slightly heat the pan, pour chopped onion into it, salt and stir. Simmer over low heat until it produces juice. Then you can add other ingredients.
