Preserve nutrients when preparing foods is vital. As these are many things, practice nutrient food, the main culprits being air, water, heat and grease. For example, vitamins B, C and folate are heat-sensitive nutrients. In addition, cooking in water reduces antioxidants in vegetables such as broccoli, cauliflower, clover greens and cabbage). Although there will always be a certain degree of degradation of nutrients at any time, you prepare and cook food, there are many ways to maximize the nutritional retention of your food. Check out this list of back and not to keep these nutrients, vitamins and minerals.
Things you should do
Rinse with cold water
Reserve to clean thick skin vegetables
Preserve the leaves on the leafy greens (this is where most nutrients are)
Remove the least skin as possible (most nutrients are just under the skin)
Use a cutting knife when cutting or cutting (reduces the incidence of bruising that compromises nutrient quality)
Steam stove Adding vegetables only after water is boiling (high temperatures of vapor locks in nutrients)
Saute and soup soup spoon or oil (again high temperatures in nutrients
Buying your local farmers (less time is stored less nutrients lost in the shipping and storage process)
Eating raw fruits and vegetables (salads and smoothies are always refreshing)
Cook in stainless steel, glass or enamel (copper in copper pots destroying vitamins)
Keep vegetables that are easily sear (eg spinach, broccoli and celery) in a slightly humid, dark and fresh atmosphere
Things you should not do:
Cook: Cooking is not a good cooking method because long cooking time kill nutrients.
Peel and Trim: many peels contain a lot of minerals, vitamins and fiber so that it can be avoided when possible.
Boil: boiling destroys most nutrients because prolonged cooking time and nutrients enter the water. In fact, nearly 80% of vitamins, minerals and nutrients are lost in this cooking method.
Soak: soak chopped vegetables, trenched or peeled destroy nutrients.
Expose to the air and light: when exposed to air and light nutrients in slices, sliced and peeled are destroyed, thus cook immediately.
Eating processed foods: treatment destroys nutrients, vitamins and minerals if frozen or dried is actually a better choice.
Pre-Wash: Do not wash before you are ready to reduce bacterial growth and reduce nutrient degradation.
Refrigerate potatoes, onions and water squash: Since their starch becomes sugar, they should be stored in a cooker atmosphere, dark and well ventilated.
Nutrients found in fruits and vegetables are needed to support the human body, which preserving them in the manner of preparation, cooking and storage is vital for our nutritional health. Take care to go shopping to choose brilliant fruits and vegetables, crispy, firm in texture and without bruising, cracks and insect bites. Nevertheless, despite all this do not drive yourself on the depths trying to save nutrients. What is most important is that you take all the steps you can to minimize the degradation of nutrients and enjoy delicuity to eat.