Eat more nutritious vegetables, cooked

According to U.S. media reported January 3, Italian scientists have recently discovered that contrary to the conventional view, as long as the right way, cooking vegetables and helps to maintain or even increase their nutritional value. The study, published in the December 26 of the "Agriculture and Food Chemistry" magazine.

Italian scientists Nicole, and his colleagues in the latest study found that raw vegetables, even though most people believe it is more nutritional value than cooked, but in fact more and more evidence suggests that cooked vegetables process which may release some nutrients. However, scientists are looking for more adequate data to analyze the nutritional content of cooked vegetables.



In a new study, researchers used a different way of three kinds of cooking Italian eat vegetables - carrots, squash and broccoli, respectively, calculated boiling, steaming, deep-fried, their nutritional value. Boiling and steaming, which allows the vegetables to keep more antioxidants, on the contrary, and the former two kinds of cooking as compared to deep-fried vegetables are so great loss of antioxidant ingredients. With broccoli, for example, steaming the way of them actually strengthened the role of glucosinolates - a compound found in plants, has anti-cancer effects. Scientists have new findings show that for each vegetable that we should choose the appropriate cooking methods in order to maximize maintain their nutritional composition, and even enhance the nutritional quality of vegetables.



Earlier researchers summed up the benefits of vegetables cooked food: cooking can improve the green leafy vegetables and orange and yellow vegetables, vitamin K and carotenoids utilization. These two types of material like only soluble in fat, hot cooked to soften the cell wall to promote carotene, lycopene dissolution and improve absorption. Cooking vegetables can increase the utilization of calcium and magnesium elements. Many people only know that calcium from milk and magnesium from the bananas, do not know that green leafy vegetables are also good sources of these nutrients. This is because most of the green leafy vegetables, the presence of oxalic acid, which is not conducive to the absorption of calcium and magnesium. However, in the cooking process which had, through Cheuk hot steps, re-frying or salad, you can remove the vast majority of oxalic acid.



There are studies that cooked vegetables better than raw protect the body against heart disease and cancer invasion. Vegetables, carotenoids contained in the case of cooked easier for the body to absorb. British Food Research Center Susuo Sen said: "From birth absorption of carotenoids in carrots is about 3% to 4%, while the cooked or mashed them, after the absorption of carotenoids can increase four to five times . the human body can absorb the carotenoids, a key structure of food, especially carrots inside those thick-walled cells, cooking can help dissolve them. "carrots are rich in carotenoids, green vegetables, yellow vegetables, tomatoes and the carotenoids in watermelon is also quite rich.