has been a lot of friends have asked such a question: Are you advocating that we cook porridge grains, how in the end should be cooked? AMBIENT small fires are slowly cooked, or use pressure cooker cook it? What kind of a higher nutritional value煮法, health care components to retain more?
To answer this question, really is not a matter of two sentences. Because the nutrients contained in food there are many, and their temperament is different.
minerals, dietary fiber and protein are not afraid of cooking, whether high-pressure or atmospheric pressure, the loss can be neglected. A considerable span of vitamin C, but grain legumes in压根no vitamin C, so no need to worry about it. In fact, it is the main concern is the B vitamins in coarse grains and pulses, such as antioxidant flavonoids constituents.
high-pressure cooking and pressure cooking as compared to three major differences: First, temperatures are high, because of stress increased, the boiling point with the raising about at between 108-120 ℃. Second, because of the high-stress, fast cooking, cooking pressure cooking time is only 1 / 3, apart from one of warming and cooling time, at a really high pressure of time did not last long. Three are confined, after the exhaust is no longer exposed to the air with the outside world, there is a certain vacuum.
these three characteristics, making high-pressure cooking to preserve nutrients in the area, there are certain advantages.
a lot of people do not understand, B vitamins are not afraid of hot? The higher the temperature, should be the greater loss is not it? Is not true. The vitamin is increased from 100 degrees to 110 degrees, of course, an increase of losses, but the time from 90 minutes under the ambient temperature reduced to 30 minutes, but also a reduction of losses. Offset, and will not cause an increase in vitamin loss. At the same time, because of pot body entirely confined to avoid excessive exposure to oxygen, are also decreasing due to losses caused by oxidation, for the preservation of antioxidant ingredients are very favorable.
a study found that cooking the beans will decrease the effectiveness of anti-oxidation, such as ambient temperature of cooked green peas After 90 minutes (decoction determination), oxygen free radicals 44 percent loss of absorptive capacity; black beans boiled 80 minutes after the ambient temperature, oxygen free radical absorption capacity loss rate of 63% (decoction determination).
however, non-ferrous pressure cooker to cook beans, whether it is boiled or steamed, soft rotten at the same level of reduction can antioxidant losses. For example, high-pressure cooking black beans for 15 minutes after the oxygen free radical absorption capacity loss rate of only 9%; green peas cooked after 15 minutes of high pressure, oxygen free radical absorption capacity not only not declined, but has improved to 224% original. The researchers speculated that the high-pressure cooking, you may generate some new antioxidant ingredients are also possible and carbohydrate combination of polyphenols into free status, will enhance its antioxidant properties.
In short, if you want to be more disease among the porridge cereals, fitness benefits, using pressure cooker to cook, is a very good choice. Is convenient, and delicious; neither increased loss of nutrients as well as better retention of antioxidant components. Those busy people who may wish to buy a electric pressure cooker, put all kinds of raw materials and water added, push the buttons, you can切菜of vegetables. Wait until the dishes on the table when a pot of tasty porridge cereals also do a good job, so how are the supper Living ah happy and healthy.
Source: Xu B, Chang SKC. Effect of soaking, boiling, and steaming>
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