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Healthcare

Why is it worth cooking with steam?

Drow cooking is an inseparable element of a healthy lifestyle.

As we know from all the methods of heat treatment, steam cooking is the most recommended one. What are the reasons for dieticians and doctors to prepare meals in this way and is it really worth investing in professional evaporation devices? 

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Although we all know that frying is not the healthiest way to prepare meals, in fact not many people realize why.

First of all, fats used as a frying medium at high temperatures undergo thermooxidative transformations, the by-products of which are substances with extremely carcinogenic potential. In addition to frying very often we choose the wrong fats, which are simply not suitable for this (eg sunflower oil, soybean oil, grape seed oil). This way of preparing meals is very popular because of the taste – but it’s worth knowing that brown crunchy skin also has carcinogenic properties, especially if it is too brown. In addition, all fried products – unlike steamed ones, are hard to digest (may irritate the digestive tract), and because of high temperatures they are characterized by a reduced nutritional value (contain less vitamins, minerals and other non-energy compounds) with increased energy supply. 

Baking is definitely a healthier way of preparing meals than frying, but also without flaws.

Due to the fact that it does not require the use of additional amounts of fat, meals prepared in this way to a lesser extent contain harmful products of thermo-oxidative transformation. Beyond this dish baked dishes are not as hard to digest as fried ones. Nevertheless, the losses of nutrients are also relatively large. Baking meat or fish at temperatures above 150 degrees is also associated with the formation of poisonous compounds, such as pyridine derivatives, quinoline and quinoxaline, which have strong carcinogenic properties. Another issue is the organoleptic properties of prepared dishes, which are often overdone or hard. 

When cooking in the water, we choose the option more favorable than frying or baking – certainly friendlier for the gastrointestinal tract and our figure. Nevertheless, a significant difference between cooking in water and steam, are the loss of vitamins and minerals. In addition, the taste of dishes boiled in water is far from ideal – it is sometimes insipid and less expressive. 

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You can read also: Vitamins, their bioavailability and changes during storage, baking and boiling

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Healthcare

Rules of healthy grilling

Grilling and eating outside can be an attractive diversion of a healthy menu.

However, one should remember about several important principles that will minimize the negative effects of this method of heat treatment and will not affect the figure in the form of extra fat tissue. 

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Here you can find healthy fats – CLICK

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The dominant product grilled in home gardens is sausages, which unfortunately are not a desirable element of a healthy diet

Due to the high degree of processing and very often low quality raw materials and additives used for production. Therefore, it is worth taking into account other food products that can be prepared and consumed with the taste in the open air – meat, fish, cheese, mushrooms, vegetables or even fruit. Undoubtedly, an attractive addition to grilled meat and vegetable dishes will be colorful salads, prepared with fresh vegetables and olive oil. For making meat, you can include hand-made marinades on the basis of your favorite spices and meat additives. It is also worth choosing thinner types of meat – it should be remembered that fats in high temperatures undergo changes, which are accompanied by the formation of carcinogens and dangerous to health. 

Apparently, obviously, but many people think that due to the high temperature, it makes no sense to pay too much attention to the grill grate washing. Meanwhile, sticking residues become charred and are a source of toxic compounds. After every grill, clean food contact elements to reduce the risk of hazardous substances. 

Although the boundary between well-baked and burnt is sometimes quite freely interpreted, however, for health reasons, it is not necessary to eat some evidently charred parts, which are characterized by a high concentration of carcinogens and unhealthy substances for the human body 

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You can read also: Aluminium foil – why is it worth avoiding it?

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Healthcare

Healthy cooking

This is how it is in this world, that although we have loved us, they treat our diets as a whim and cook in their own way. From what I see, many users have a fundamental problem of how to reconcile a diet with a minced pork chop with cabbage. Usually the answer is the same I have to cook. Painful but true. For good morning, remember that the nutritional values ​​recorded in the tables are largely lost during heat treatment. Heating additionally reduces their bioavailability. 

So how to do it, make it good? 

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Here are some tips based on data collected on the net 

 

Cooking with steam 

In the stream of hot steam, hard vegetables such as carrots, broccoli boil about 5 minutes, and leafy, e.g. spinach – a minute. In this way, you can also prepare frozen vegetables. The vegetables will “al dente” retain color, taste, shape and nutritional value. In turn, fish made steamed for about 10 minutes, will keep “good fats and vitamins. A mixture of herbs, ginger, lemon juice can be added to the water used for the evaporation , which will enrich the taste of the dishes. Pairing is also a good way of warming up dishes. 

 

Cooking in water 

It’s a good way, for example, for vegetables to be bland and “rinsed out of vitamins and minerals. The shorter the cooking time and the less water, and the vegetables themselves are less fragmented, not peeled – the better. 

 

 

Suffocation 

It’s cooking the product in a small amount of water, often with the addition of fat, on a low heat in a tightly closed container. The advantage of braised dishes is digestibility, a small loss of nutrients. Some fruits gain thanks to stewing, for example, dried plums release enzymes contained in them. Traditional stewing with previous frying is not recommended. 

 

 

Baking 

A very popular method of preparing meats, vegetables and cakes. The selection of the right temperature and baking time are important factors affecting the quality, taste, and preservation of nutritional values. Therefore, you should carefully follow the instructions in the cookbook. Baking in parchment, foil or in the so-called “The baking sleeve is the most beneficial for health. 

 

 

Baking on the grill – less recommended 

Traditionally, the dishes prepared on the grill are meat and fish, more and more often grilled vegetables. To minimize the harmfulness of grilled dishes, you should warm the coals to white before placing the dish on the grill. They must be glowing, you should not see the flames. It is also best to avoid lighters. And marinate the products in olive oil before baking, because it provides partial protection against carcinogenic free radicals that form when the meal comes in contact with fire and smoke. It is also worth, for example, to partially prepare the dish in the oven and bake it on the grill or bake in parchment or aluminum trays. 

 

 

Frying – less recommended 

This is a fast way to dish tasty, attractive, but potentially harmful, because it is “enriched with extra fat. Very high temperature destroys nutritional values, changes the chemical structure of fats. When frying, a large amount of free radicals is formed, destroying the body, burnt skin is carcinogenic. The type and amount of oil used for frying are also of great importance. It is possible and recommended to diversify the menu without fat frying in teflon-coated pans or on a deep-fried Chinese pan, so-called. wok. 

 

 

Preparing dishes in a microwave oven – less recommended 

The impact of microwaves on products causes the molecules of the water contained in them to move, and this motion generates heat that heats these products. The main advantage of this method is the time to prepare a meal. The problem is, however, the type of dishes we prepare in it. Usually, the purchase of the microwave prompts us to “enrich the diet with processed ready meals with a lot of sugar and saturated fat. Many components of such products are susceptible to molecular changes and the formation of free radicals. In dietetic nutrition, ready meals are not recommended. 

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