The way of cooking affects the nutrition of the food being processed. If you don’t process it properly, healthy food can be unhealthy, you know!
Eating fresh fruit, vegetables, fish or meat is indeed healthy. But don’t get it wrong. Because there are several ways of cooking that make healthy food ingredients lose their nutrients. Anything?
1. Cook vegetables too long
This is probably what many people do. Cooking vegetables too long until they are mushy can strip most of their nutrients. Avoid boiling vegetables for too long. It is best to saute it for a while so that the nutrients are not lost. Another way is to blanch. Vegetables are boiled briefly and then put in a container filled with ice cubes to stop the cooking process. This way the vegetables will still be crispy with a natural sweet and savory taste.
2. Use too much seasoning
The use of spices does make the food taste better. But if too much can make excess sodium intake. For example adding too much salt, chicken stock and soy sauce to cooking. Too much sodium consumption is related to water retention in the body. Choose spices that are healthier without going through a processing process such as cinnamon, black pepper or turmeric.
3. Use oil with a low smoke point
Not all oils are suitable for frying. Olive oil, for example, has a low smoke point, making it unsuitable for frying. Oil with a low smoke point means that once it reaches a certain temperature it will burn and produce harmful substances. So never fry with olive oil. Choose an oil with a high smoke point like almond or sunflower oil for frying.
4. Peeling the skin of fruits and vegetables
Some types of fruit and vegetables are best consumed with the skin. Call it potatoes, carrots, cucumbers and apples. This is because in the skin of fruits and vegetables it contains many vitamins and minerals. Fruit and vegetable skins also contain fiber which is good for the digestive system. Just make sure to wash fruits and vegetables properly when you want to eat them with their skins on.
5. Not washing fruits and vegetables properly
Washing fruits and vegetables is important before processing them. Proper washing can help get rid of pesticides that may be present in fruits and vegetables. In addition to running water, you can use a special liquid for washing fruits and vegetables. Or add a little baking soda to fruit and vegetable washing water.
6. Use butter to add flavor to the dish
Adding butter in cooking makes it taste more delicious. Unfortunately this is not healthy because butter is high in calories and contains saturated fat which is not good for health.
7. Heating honey
Honey is a natural sweetener alternative to sugar. But avoid processing honey in high temperatures because the heat can damage the enzymes in honey. This will decrease the health benefits of honey.
8. Use too much oil
Without realizing it, you may often add oil to cooking. Even though adding a tablespoon of cooking oil is the same as adding calories to 100-150. To avoid using too much oil, grease the pan before cooking. Avoid smearing one by one food ingredients with oil.