Spinach should be boiled whole and potatoes should be boiled in their skins to preserve nutrients.
Posted on 04.29.2024 at 06.10 Posted on 04.29.2024 at 06.10 Modified on 04.28.2024 at 20.31 Views 4
The nutritional content of vegetables varies depending on how they are cooked. When spinach is cut and blanched, nutrients such as vitamin C are lost through the cut cross section. [사진=게티이미지뱅크]The nutritional content of vegetables varies depending on how they are cooked. Some vegetables lose vitamin C and other nutrients when they are roasted or boiled. Some vegetables lose many of their nutrients if you cut them with a knife and then blanch them. You can’t just eat raw vegetables every time because the nutrients are reduced. Learn how to eat delicious foods while preserving as much nutrients as possible.
Vegetables that are difficult to eat raw require a reheating process. Not only does it improve the texture to make it easier to eat, but you can also enjoy a cleaning effect. The vegetable side dish, which is a regular on the table, is often blanched before seasoning, but the nutrients can be further destroyed depending on whether it is chopped or not.
It is best to boil whole spinach and then cut it and pickle or pan-fry salted bitter melon.
For example, some people blanch spinach after cutting it, while others blanch it whole. If you cut spinach ahead of time and blanch it, nutrients like vitamin C will be lost through the cut cross section. To reduce nutrient destruction and eat healthier, it’s best to blanch whole spinach for less than 1 minute and then chop it. According to a study published in the Korea Journal of Food and Nutrition, a national food magazine, blanching spinach in boiling water for 30 to 60 seconds increases beta-carotene, which suppresses free radicals in the body.
Yeoju, which is rich in water-soluble nutrients such as vitamins C and B, is often blanched to remove its bitter taste. Bitter melon is known to have a high risk of being destroyed when boiled, so eating it salted or stir-fried is more effective. The same goes for chives, which contain allyl sulfide, which is beneficial for blood vessel health. Allyl sulfide is destroyed at temperatures above 70 degrees, so it is useful to eat it raw.
Raw potatoes, used in various recipes, contain 15 to 25 mg of vitamin C per 100 g. To maximize the nutrients, you can eat it by steaming it without peeling it. When you peel and boil potatoes, the vitamin C comes out and dissolves in the water. According to data from the National Institute of Crop Science, steamed potatoes without skin contain 10% of the nutrients, steamed potatoes with the skin contain 10-30% of the nutrients, baked potatoes 20-45% of the nutrients and fried potatoes like potato chips lose 35-50% of nutrients. To fully replenish the nutrients in potatoes, it is best to boil them in their skins rather than cutting them.
If there are many fat-soluble nutrients, heating is beneficial… When garlic was boiled in water for 1 hour, its nutritional content increased.
On the other hand, carrots, squash, garlic and beans, which are rich in fat-soluble nutrients, have greater health benefits when consumed reheated. When carrots are eaten raw, about 10% of the beta-carotene present in carrots is absorbed, but when they are boiled the absorption rate exceeds 60%.
When garlic is cooked in boiling water, it increases a component called S-halicsteine, which inhibits carcinogens. According to a study by the Department of Agriculture, Food and Rural Resources of the National Academy of Agricultural Sciences, when garlic was boiled in water for an hour, S-allycysteine was produced at four times the level to that of raw garlic. When beans are boiled, the protein content increases by 6-7%.
Onions are made up of heat-resistant nutrients. Although the loss of nutrients during baking, boiling or frying is minimal, it is best not to rinse it in water for a long time when eating it raw. To eliminate the spicy flavor, if you soak the onion in water or wash it for a long time under running water, the allicin, which gives the onion its spicy flavor, is reduced, but its nutritional effect is reduced. Allicin has effects such as recovery from fatigue, promotion of blood circulation and antibacterial effects.
〈3 line summary〉
✔ Blanch the whole spinach and boil the potatoes in their skins to preserve their nutrients.
✔ Carrots, squash, garlic and beans, which are rich in fat-soluble ingredients, increase their nutrient content when heated.
✔ When onions are soaked in water, their spiciness is reduced, but their effects such as fatigue recovery and blood circulation are reduced.
[‘건강’한 ‘먹’거리 정보’방’, 건강먹방은 자주 접하는 식품에 대한 궁금증을 다루는 코너입니다. 식품영양학을 전공한 기자가 일상에서 무심코 넘어가는 영양 정보를 쉽게 풀어 안내해드립니다.]
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