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Tips On Preserving Food’s Nutrients During Cooking

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When cooking for children, you have to keep in mind things following.

How to preserve nutrients in foods while cooking is the biggest concern of mothers as they want their children to get the best of the foods. To preserve nutrients in foods, you should take notice of the following rules.

How to choose and store foods

Lean meat, skin-removed poultry and skimmed milk have more nutrients in each calorie than fat, poultry and whole-cream milk. Whole grains like rice, sticky rice, green bean, oats… also contain more vitamins than refined grains. Vegetables that are dark-green or dark-yellow… have more nutrients than light-color vegetable. Those are primary rules about choosing foods for children.

Description: Fresh fruits, meat and vegetables are always better than canned foods.

Fresh fruits, meat and vegetables are always better than canned foods.

About storing, fresh fruits, meat and vegetables are always better than canned foods. This is of course. Some vegetables and fruits like baby corn, mushroom or beans can have a half of their nutrients reduced when being canned. However, fresh foods aren’t always better than frozen foods. Frozen foods are prevented from enzymes that are able to destroy nutrients and vitamins, which help frozen vegetables, meat and fish have their nutrients preserved. Nonetheless, foods like potatoes and sweet potatoes should be stored in dry and sunless places; do not store them in the fridge.

About fruits, you should choose season fruits so that you can avoid the fact that fruits get ripe by reacting to chemicals and have the natural sweet tastes of the fruits. To fruits like banana or pine apples, you should have the ones that are ripe before being taken off the trees. Fruits that get ripe under the sunlight contain more vitamins than ones that don’t. For example, tomatoes that are planted outside have the content of vitamin twice as much as ones that are planted inside.

During the cooking

Description: By knowing how to cook rightly, moms can preserve vitamins in foods.

By knowing how to cook rightly, moms can preserve vitamins in foods.

There’re 3 rules to preserve nutrients in foods while cooking: reducing the amount of water for cooking, reducing time that is used to cook foods and reduce the food areas that contact with air.

Reduce water

Steaming is better than boiling; boiling is better than grilling; grilling is better than frying. If you boil foods for your children, you should only add a little amount of water or you can use the vegetable broth for soup, ketchup or cooking porridge. Do not clean rice too much before cooking.

Reducetime

Many kinds of vitamin are sensitive to heat. For that reason, by cooking the foods, they will be destroyed. Reducing time used for cooking the foods helps you to limit the number of nutrients that are lost. Cover the pot is a good way to push on the cooking.

Reduce the contacting areas

You should cut vegetables into big pieces to cook. The big pieces will reduce the areas that contact with air, which helps preserve nutrients in the foods. You’d better mash the foods after cooking them.

Vitamins and minerals are different

Basically, minerals can resist heat. The number of calcium, iron, magnesium, phosphorus, iodine… in cooked and uncooked foods are the same. However, vitamins are vulnerable with heat. Moms should take notice of the information below to know about the conditions in which vitamins are destroyed.

Nutrients that can be destroyed by heat: vitamin A, E, C, thiamin, vitamin B6, folate, vitamin B12, pantothenic acid.

Nutrients that can be destroyed by air: vitamin E, C, B6 and folate.

Nutrients that can be destroyed by water: vitamin C, thiamin, riboflavin, vitamin B6, B12, potassium.

Nutrients that can be destroyed by fat include: vitamin A, E, D.

According to that, vitamin A, E, D should be cooked with oil or grilled (better).

Description: You’d better not clean the rice before cooking.

You’d better not clean the rice before cooking.

As vitamin C is easily diluted in water, you should boil vegetables that are rich in vitamin C in a small amount of water. For examples, if you boil a cabbage with 4 bowls of water, you will lose 90% of the vitamin C in the food. Also, if the cabbage is cooked with a bowl of water, you can keep 50% of the vitamin C in the food.

You shouldn’t clean rice very well. You’d better not clean the rice before cooking. 25% of thiamin in rice is lost when being cleaned. 

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