How to Preserve Micro- and Macronutrients in Foods During Cooking? 0 13

The most gentle method of cooking fish is considered to be boiling or steaming with the addition of herbs. Meat, including chicken, is better baked in the oven or grilled without oil.

Frying negatively affects vegetables, as this method destroys most of the beneficial substances. The optimal methods of thermal processing are baking and steaming. Interestingly, some vegetables that have undergone thermal processing may contain more vitamins than fresh ones. For example, beets and turnips become more nutritious after cooking.

Grains that contain plant proteins, amino acids, vitamins, and minerals should be cooked over low heat for a long time, avoiding boiling. Meat or chicken broth can also be used for cooking. However, this rule does not apply to instant cereals, which contain a lot of simple carbohydrates, as their benefits do not increase regardless of the cooking method.

In addition, when preparing food, it is worth considering several general recommendations for handling products:

* do not leave vegetables, greens, fruits, and berries in water before cooking;

* thaw fish and meat gradually, avoiding microwaves and similar methods;

* dress vegetable salads before serving;

* store foods rich in vitamin B in airtight containers and packaging;

* apply minimal thermal processing to preserve water-soluble vitamins.