Different cooking methods, such as frying and frying, have different degrees of damage to food nutrition. Therefore, if you want your potatoes to retain as much nutrition as possible, you must choose a reasonable way of making. Potato was once tied with the cabbage radish as an important winter storage food in the north. Today, it is even more valuable. On January 6th, the Ministry of Agriculture revealed that China will launch a strategy of potato staples. After that, potatoes may become the fourth largest staple food after rice, wheat, and corn. In fact, whether it is a staple food or a side dish, the most important thing is to ensure low nutritional losses. To achieve this, we must consider three aspects: potato cutting, cooking methods, and adding spices. The bigger the block, the more nutritious During cooking, the more complete the potatoes, the less their nutritional losses. In other words, the nutrition of the potato silk is lower than that of the potato chips, and the nutrition of the potato chips is lower than the potato pieces. Therefore, the integrity of the potatoes should be ensured as much as possible during processing, and the less the section, the less water-soluble vitamins (such as B vitamins, vitamin C, etc.) will be lost. Steamed eating is ideal Different cooking methods, such as frying and frying, have different degrees of damage to food nutrition. Therefore, if you want your potatoes to retain as much nutrition as possible, you must choose a reasonable way of making. Steaming: steamed potatoes are the best way to cook. Studies have shown that after steaming, potatoes have very little loss of nutrients such as vitamin C, polyphenols, and proteins. The retention rate is over 80%; carbohydrates, minerals, dietary fiber Basically no loss, the starch granules can be fully gelatinized, making it easier to digest and decompose in the body, reducing the burden on the gastrointestinal tract. Steamed whole potatoes have less nutrient loss and are the best way to eat. If pressed into mud after steaming, the taste is soft, more suitable for the elderly and children. Roast: Roasted with skin, high nutritional retention rate, second only to steamed potatoes. If the potato slices are baked, they will be affected by air oxidation and high temperatures, and they will lose a lot of nutrients. Fried: When cooking, it is generally stir-fried and has a short time. It has less damage to nutrients and generally loses 30% to 40% of vitamins. When oil is fried, it will also promote the absorption of fat-soluble vitamins such as vitamin A and vitamin E. As long as the control of cooking time, it is also a better way of cooking potatoes. 焯: Some studies have shown that the use of cold water or blistering with cold water can cause the loss of more than 70% of water-soluble vitamins (such as vitamin C and B vitamins) in potatoes. Potassium, magnesium and other inorganic salts also dissolve in water. And the loss. However, water-insoluble nutrients such as protein and fat-soluble vitamins (such as vitamin A and vitamin E) are well preserved. When picking potatoes, it is advisable to put it in water and cook it for 3 to 5 minutes. In addition, carrot silk and potato silk salad together, can supplement the potatoes have lost vitamins, is the best nutritional combination. Stew: When stewing potatoes, the temperature in the pot is high and the time is longer, which may cause serious loss of nutrients. Although the soft batter is not conducive to the retention of nutrients, it can promote gastrointestinal health, as well as the digestion and absorption of proteins, and is suitable for the elderly and the frail. Fried: After frying, potato nutrients, especially vitamins, are almost lost, and the protein can be easily mutated during the frying process. Potatoes are rich in glutamine and asparagine, and they easily generate acrylamide (a carcinogen) under cooking conditions of 120°C to 190°C (frying temperature), and they add more fat to the potatoes when fried. , is particularly unfavorable to health, it is best to eat less. More vinegar and less MSG Using spices can add points to ingredients, but vice versa will make nutrition less. It is advisable to put more vinegar when cooking potatoes. Put the vinegar when it is fried first and then put it when it is stewed. This can effectively promote the absorption of vitamin C and promote gastrointestinal health. Like many other ingredients, cooking with potatoes must also follow the principle of using less salt and monosodium glutamate. The salt should be released when the pot is used. This will reduce the body's intake of sodium. If MSG is needed, try to keep the pot alive. Early release can cause damage to water-soluble vitamins, especially B vitamins. Rubber sole for work boots, labor
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