Healthy Foods – Healthy Cooking Methods

If healthy foods are not cooked with healthy methods, loss of nutritional values ​​may occur. For example:

  • If the meat grilled on the barbecue is cooked too close to the flame, carcinogenic elements may occur, and B vitamins are lost with the water dripping from the meat. For this reason, it is envisaged to use wooden tongs instead of metal forks and to grill the meats without turning them continuously, provided that they are not too close to the fire.

  • When legumes such as dry beans, chickpeas, and lentils are cooked well, they are easier to digest and thus increase the protein value. On the other hand, adding soda / mineral water to pour boiling water or cook it quickly reduces its nutritional value.

  • Eggs should not be consumed raw. Raw eggs are difficult to digest and the absorption of a vitamin called biotin is hindered. It can also cause food poisoning.

  • Eggs should be boiled for a maximum of 8 – 10 minutes. If the egg yolk, which is cooked for a long time or waiting after being boiled, turns green, it both makes it difficult to digest and reduces its nutritional value.

  • Milk should never be consumed raw. It will be healthier to buy long-life milk or pasteurized milk offered with UHT technology. There is no need to heat or boil these closed milks, it can also be drunk cold.

  • If milk is boiled for a long time, its vitamins decrease. After the pasteurized and unsterilized milk has risen, it should be boiled by stirring for 4-5 minutes. Then it should be cooled immediately and put in the refrigerator in a glass jar and used within 1-2 days.

  • The boiling water of foods such as pasta and noodles should not be poured, but should be cooked with as much water as it can absorb. If the boiling water is poured and then kept under cold water, up to 80% loss of vitamin B1 can occur.

  • Roasting noodle, rice and flour causes protein loss.

  • Fresh vegetables should first be sorted, washed, then chopped and cooked with sufficient water. Green leafy vegetables can be cooked without adding any water. If a lot of water is added to the vegetable dish, the loss of vitamins increases.

  • Adding soda / mineral water while cooking vegetables, adding lemon or vinegar to salads made from green and yellow vegetables, reduces the value of vitamins A and C.

  • Vegetables such as potatoes that can be boiled in their skin should be boiled with their skins after washing them thoroughly. After cooking, the skin can be easily peeled off and its nutritional value is preserved.

  • If they are added to the food after the oil is burned (Example: Iskender kebab, ravioli, highland soup), they contain carcinogenic elements.

  • Reheating food should be avoided as much as possible.

On the other hand, the best storage containers are neutral containers that do not exchange nutrients. Transition from container to food and from food to coarse negatively affects the nutritional quality. Means such as metal, plastic, soil and glass are used for food storage. In addition, a container used for cooking (steel, enamel, pressure cooker, etc.) can also be used to store the remaining food. While pressure cookers were not preferred by women for a while because of the risk of explosion, nowadays, with newly developed techniques, the lid part is also inside the pot, making it safer to use and saving time.

Healthy Eating Advice

In order to reduce the risk of possible food poisoning and to prevent loss of nutritional value, the following recommendations can be made for people to buy, store and prepare healthy foods:

  • Cooked foods should not be left at room temperature for more than 2 hours and should be placed in the refrigerator.

  • Meat should be frozen in one-meal quantities, in a flat-packed form. Frozen foods should not be re-frozen after thawing.

  • The thawing process; It should be kept on the lower shelves of the refrigerator, tightly wrapped in waterproof nylon bags and kept under cold running water or in the thawing program of the microwave oven. It should not be done at room temperature, in water, on or under the heater, on low heat or in sunny places. Thawed foods should be cooked without waiting.

  • Broken, cracked and dirty eggs should not be purchased with canned food, even if the lids are slightly turned out.

  • Eggs should not be consumed raw. Raw eggs are difficult to digest and the absorption of a vitamin called biotin is hindered. It can also cause food poisoning. Eggs should be stored in the refrigerator without washing, but must be washed (including hands) before use.

  • Cheese made from raw milk should not be consumed, care should be taken that it is pasteurized.

  • When making milk desserts, when milk, flour and sugar are cooked together, the nutritional value of milk decreases. Clumping can be seen. Sugar should be added either close to or after lowering. In making diet desserts, sweetener should be added to the food last.

  • If tarhana is dried in the sun and milk and yogurt are kept in a bright place, vitamin B2, B6 and folic acid will be lost. Tarhana can be dried in the shade or in the oven.

  • If the greenish juice of the yogurt is poured, the vitamin value will decrease. If the yogurt is put in a bag and filtered, and the filtered water is thrown away, there will be a loss of vitamins. Yogurt juice can be used in soups and pastries.

  • While making buttermilk, soda / mineral water should not be added in order for it to foam.

  • If the bread is thinly sliced ​​and fried, its nutritional value decreases. On the other hand, there is no decrease in the energy of the bread.

  • Fermentation of the dough to make bread, muffins and cookies increases its nutritional value.

  • Stale breads can be made fresh again by steaming them. If the bread will wait longer than 2 days, it should be kept in the freezer.

  • Seasonal vegetables and fruits should be preferred when purchasing. Thus, hormonal, nutritional value and economic problems are not experienced.

  • Chopping vegetables such as spinach, purslane and lettuce by hand, rather than using a knife, minimizes vitamin losses.

  • Frozen vegetables should be cooked without thawing.

  • If the water of the can is poured, the vitamin value decreases. It can be used to make soups and sauces.

  • The outer leaves of vegetables should not be discarded unless they rot.

  • Vegetables and fruits should not be peeled deeply and cut into very small pieces.

  • Rubbing the spinach with salt to remove the bitter juice and squeezing the water well after boiling causes a lot of nutrient loss.

  • If the fruits are kept waiting after cutting or squeezing the juice, the vitamin C value decreases. Even if squeezed fruit juices are kept in the refrigerator, their vitamin value decreases. It is beneficial to consume within 5 minutes.

  • While shopping in the markets, easily perishable foods such as meat, milk, vegetables and frozen foods should be taken after dry foods.

  • When buying frozen foods, hard ones like stones should be preferred, and those with ice crystals should never be purchased.

  • Perishable foods should be placed in the refrigerator as soon as possible after purchase. The temperature of the refrigerator should not be above +4°C.

  • Food should be stored in the refrigerator in moisture and airtight containers.

  • It is wrong to block the air flow inside the refrigerator by filling it up.

  • When defrosting or cleaning the refrigerator, frozen and perishable foods should be kept in containers filled with ice.

  • Salt should be stored in a dry and cool place away from light. Preferably, iodized salt should be used and consumed within 3 months.

  • Meat should never be cut on the board on which vegetables and salads are cut.

  • Cooked and raw foods should not be brought together.

  • Home canning should definitely be avoided unless it can provide heating conditions under very high temperature and vacuum.

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