10 mistakes when processing green vegetables women often make: Vegetables have just lost nutrition, and easily picked up the disease

Green vegetables - An optimal source of nutrients for health

Green vegetables are one of the indispensable food sources in daily meals. Because they provide the body with a large amount of essential vitamins and minerals, increase resistance, help people stay healthy.

According to science, in every body, there are some vitamins stored for future use and some need to be supplemented regularly. The main vitamins that need to be added are B vitamins such as Vitamin B1, B2, B3, B5, B6, B12, Biotin, Choline, Folic Acid and Vitamin C, which are water-soluble vitamins that cannot be stored in muscle. body and need supplement daily. And all these water-soluble vitamins are found in green vegetables.

However, here are 10 common housewife habits that can lose important nutrients of this "tonic" food.

1. Green vegetables for a long time

To save time, many housewives often go to the market only once and then buy vegetables for the whole week, then "pile up" in the fridge. This is convenient, but it accidentally loses the nutrients of the vegetables.

For example, with vegetables rich in vitamin C such as shrimps, cruciferous vegetables if kept at 20oC, they will lose up to 84% of vitamin C in a day.

2. Cooking time is too long

According to nutrition experts, the time to cook vegetables should not last long, it is best to boil with a large flame and not to add too much water to minimize vitamin losses. Because the vitamins in vegetables are very 'sensitive', if cooked under a small flame for a long time, easily decomposed.

3. After cutting vegetables, do not cook immediately

This action seems harmless, but will cause most of the vitamins in vegetables to oxidize. Besides, women should not cut off the vegetables before washing, otherwise it will not be possible to guarantee the intact vitamins, but accidentally washed away by water.

4. Blanch through vegetables and cook for safety

Master Nguyen My Linh, Department of Vegetables and Spices, Vietnam Institute of Fruit and Vegetable Research, blanching vegetables before cooking them to ensure good hygiene while eating is not necessary, because it will reduce the loss of vitamins and Minerals prevent harmful bacteria, entering the body.

5. Stir fry the vegetables with low heat

Vitamins C and B1 do not like hot temperatures, so don't pan fry. Besides, if you should put some vegetables in the vinegar, you will keep more vitamins.

6. Eat tomatoes before meals

Tomatoes should be eaten after meals. Thus, helping stomach acid with food reduces acidity, avoiding increased stomach pressure leading to gastric dilatation, easily causing symptoms such as abdominal pain, indigestion.

7. Wash shiitakes too clean or soak in water

In shiitakes contains an active substance called ergosterol, after receiving sunlight will turn into vitamin D. But if before washing it too clean or soaked in water for too long will damage a lot of nutrients. Good for health.

8. Eat raw bitter melon

The bitter oxalic acid in bitter melon can interfere with the absorption of calcium in food, so it is imperative to boil it through boiling water to eliminate this active ingredient Especially, children who need a lot of calcium supplements should not eat too much bitter melon.

9. Store cooked leeks until the next day

If the leek stays too long, the nitrate in it will turn into nitrite, causing poisoning. So it is best to cook immediately.

10. Cook vegetables well

When processing green leafy vegetables, do not cook too long. If not, the nitrate will turn into nitrite nitrate, which can make food poisoning for children. Especially frozen vegetables.

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