A nutrition plays a crucial role in our health and well-being, shaping not only physical appearance but also the inner workings of the body.
When we reflect on how we supply our body, it is common to focus on the selection of healthy foods on supermarket shelves.
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However, there is an equally important component that is often underestimated: the preparation of these foods.
The way we cook and process what we eat plays a fundamental role in the release and absorption of nutrients that cells and tissues need to operate effectively.
It is necessary to keep in mind that obtaining full nutrients from foods It can be a challenge, but there are measures we can adopt during preparation that play a crucial role in preserving the flavor, texture and nutritional richness of the dishes.
Some of the main points of attention are related to the exposure of food to high temperatures, cooking time and the amount of water used in cooking.
Blanching is a very useful preparation technique when it comes to preserving the nutrients in food, as well as improving its texture and flavor.
When taking this approach, you heat enough water to cover the food, such as broccoli, green beans, or asparagus, and prepare a bowl with ice water and ice cubes.
The process involves the following steps:
Boil the liquid separately in a pan;
Immerse the vegetable in boiling water for a period of 3 to 5 minutes, depending on the food and the size of the pieces;
After the appropriate cooking time, remove the food from the boiling water and drain it quickly;
Then immediately plunge it into the bowl of ice water and ice to stop the cooking process;
Once cooled, the food is ready for immediate use or future freezing.
This blanching technique helps retain the vegetables' vibrant color, maintain their al dente texture, and preserve nutrients, making them healthier and tastier for consumption, whether immediately or in meals later.
Cutting vegetables into larger sizes and including the peel in the preparation is also a sensible choice, especially when using the cooking or baking technique.
This occurs because water can facilitate the exit of nutrients from the food matrix to the cooking environment, and a significant loss may be related to potassium.
Another tip is to cook over high heat, which can lead to chemical reactions between the fat present in the food and the heat, which can generate compounds that are harmful to health.
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Specifically, the formation of toxins linked to an imbalance of antioxidants in the body and inflammation can increase the risk of developing chronic diseases.
For those who don't know yet, legumes deserve a lot of attention. They are equipped with phytic acid, an anti-nutritional factor present in lentils, beans and chickpeas. Therefore, it is important to let them soak.
This compound can bind to essential minerals, such as zinc, iron and copper, forming complexes with low solubility. This can reduce the availability of nutrients for absorption by the body.
There are effective strategies to minimize the impact of phytic acid and make these foods more nutritious:
Removal: the process is an excellent strategy for reducing the phytic acid content in legumes. Leave them to soak in warm water for approximately 12 hours, preferably in a refrigerated environment. After the soaking period, discard the water. This helps reduce phytic acid levels, making minerals more available for absorption;
Cooking: Properly cooking legumes also helps neutralize phytic acid. Be sure to cook them completely, ensuring they are cooked through. The heat during cooking helps break down the complexes formed by phytic acid, making the minerals more accessible.
Importantly, legumes are excellent sources of plant-based protein, fiber and other essential nutrients, making them a valuable part of a balanced diet.
By adopting these preparation methods, you can make the most of the nutritional benefits of legumes while minimizing the effects of phytic acid.
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