Vegetables are the most important meal in our daily menu. Vegetables contain large amount of vitamins and minerals so we include the vegetables in our daily menu. But most of the people do not cook in a correct way. The result is lost of nutrients. So we should know how to cook vegetables to prevent this loss.
Vegetables are mainly 3 types –
a) Green leafy vegetables b) Other vegetables c) Roots and tubers
The main enemies of 3 types of vegetables are respectively oxygen, light, heat and soda.
Oxygen is the enemy of vitamin ‘A’ and ‘C’. So if you keep vegetables in an open area the food value of these decreases. When temperature increases oxygen activates quickly and starts its works. Therefore vitamin ‘A’ and ‘C’ is oxidized and lost when these vitamins come into contact with heat and oxygen during cooking
Light-
Light is the enemy of vitamin ‘B’ complex especially ‘Riboflavin’. So you should consume fresh vegetables without keeping for some days in house
Heat-
Most of the vitamins are destroyed by heat. So, some vegetables should take in raw forms which are possible to eat.
Soda-
Soda should not be used in food because there is a chance of loss of vitamin ‘B’.
Cooking Methods of vegetables:
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| Vegetables |
- At first wash the all whole vegetables before cutting but don’t wash the vegetables after cutting.
- Cut the vegetables just before cook and you should keep in mind peel the vegetables in a thin layer.
- Cut the vegetables into big size.
- If you immerse the cutting vegetables into water, don’t drain the water. Because water soluble vitamins are mixed with water. So, prevent this loss you should not keep the cutting vegetables into water for long time and for this reason water of boil vegetables should not be thrown otherwise Thiamine may be lost.
- Cook the food with right portion of water.
- Don’t stir the food again and again during cooking otherwise vitamin of vegetables can be lost by contacting with air.
- Lid the pan during cooking.
- You should not be used soda in vegetables because vitamin ‘B’ is lost when it comes into contact with base material. Many cooks use soda for improving the taste of food and retaining the color of vegetables.
- Don’t hot the food again and again because food value may be lost.
- Serve the food just after completing the cooking. Because it helps to retain the nutritious element in food.
Cooking methods of meat:
The main element of meat is protein. We cook the meat by retaining its protein, vitamin and minerals and make the food tasty and easily digestible.
But protein of meat can be hard and shrinkable by high temperature. Hard meat is difficult to digest so meat should be cooked at simmering temperature (80℃
or 180℉
). By this method fibre of meat is getting soft gradually, blood cells are destroying and so meat is not getting hard and shrinkable. Beside this, by high temperature vitamins are lost especially vitamin B. By throwing the water of meat, there is a chance of wastage of vitamins and minerals. Because these elements are contained in meat extract. So, extra water should not be used. Pressure cooker is the best option to cook meat.
or 180℉ ). By this method fibre of meat is getting soft gradually, blood cells are destroying and so meat is not getting hard and shrinkable. Beside this, by high temperature vitamins are lost especially vitamin B. By throwing the water of meat, there is a chance of wastage of vitamins and minerals. Because these elements are contained in meat extract. So, extra water should not be used. Pressure cooker is the best option to cook meat. |
| Chicken curry |
Following steps should be maintained-
- Cook the meat with right portion of water.
- Don’t throw the water of meat.
- Boil the meat at simmering temperature.
- Cut the meat into big size. It improves the taste and nutrition of food.
- Lid the pan during cooking.
- Use the pressure cooker to cook.
Meat can be cooked by different methods such as boiling, grilling etc. Like meat at simmering temperature and with right portion of water fish should be cooked for retaining the nutritious elements of it.
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| Grilled Fish |
You should keep in mind that raw egg should not be eaten though it contains nutritious element because raw egg white contains an element named ‘Avidin’. This avidin hampers the work of biotin (water soluble ‘B’ vitamin). Raw egg yolk contains biotin. Biotin works by applying heat because heat destroys avidin. Besides this, raw egg or half boiled egg contains a bacteria called salmonella typhi (contains in egg shell and inside of the egg) which can cause typhoid, abdominal pain etc. After buying egg, it should be storage in clean place and refrigerator. Keeping in room temperature may help in growing of bacteria in egg so boiled egg should be eaten.
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| Boiled Egg |
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