#Steeven.™ Posted March 28, 2021 Posted March 28, 2021 Too much heat could affect and destroy some of the vitamins and minerals that food contains, so it is important to know the most recommended cooking methods In recent years, people's lifestyle has changed in terms of food. There is more and more overweight and difficulties to achieve a full and balanced diet. The stress, the races of the day can cause us not to pay the necessary importance to what we consume or how we prepare it, but the truth is that the quality of what we consume depends not only on what we eat but on how we cook it. Nutritionist Melania Cevo from Nutrition Consultations shares some tips to be able to lead a healthier life when choosing and preparing our food. Eat healthy and be satisfied Many times people think that eating healthy means eating things that are not filling; even more so when many professionals base their meal plans on reducing calories and prescribing completely light food. However, we must think about the nutritional quality of the products. Melania Cevo explains that, "currently there are new trends and words such as artisan, homemade, organic, healthy, or clean, have come to thicken the characteristics of healthy eating." Light is not always favorable Research has shown that people who eat "light" eat more. Likewise, it was found that, if the term “nutritious” was used instead of “healthy”, and products that met nutritional needs were recommended and not based on the amount of calories, people achieved more satiety, that is, they were full. How do we cook? Part of being more mindful includes informing ourselves of the best ways to prepare our food and which we shouldn't continue to use. "Although there are multiple ways of cooking food, many of these can not only dramatically reduce the nutritional content in them, but could even make food a product that is even harmful to health," explains Cevo. Too much heat could affect and destroy 15-20% of the vitamins and minerals in fruits and vegetables (especially vitamin C). As well as the vitamins known as hydro-soluble, they are lost in water, and the fat-soluble ones (vitamins A, D, E, K) are lost in the fats with which they are cooked. Some studies show that certain foods are rather healthier if they are consumed cooked such as potatoes, spinach, among others. These help to improve the digestion and absorption of the fibers and nutrients that the food contains. Also cooking food on the grill will not only increase the flavor of the food, but it is a type of cooking that uses little or no fat. It is recommended to use it with meat, fish, vegetables and even fruits. It is important not to let them burn in the process as it can increase the production of carcinogens. Another quick and healthy way to prepare food is baked, since it does not need fat and increases the quality of the flavor. It is ideal for meats and vegetables, since it maintains most of its minerals and fibers; In the case of vegetables, it is recommended not to cook them at high temperatures, since they could lose up to 40% of their minerals. Steaming food is also a favorite because it is simple and quick, and does not use fat. If it is steamed, a product of excellent quality can also be obtained if the cooking time is short. It can be steamed by placing a basket or strainer over boiling water and with the steam it will cook. Foods like meats, fish, fruits and vegetables, and even potatoes and sweet potatoes, or pasta are great for steaming. Learning to choose what feels good to the body, and combining it with a good method in the kitchen, will help you stay healthy and fit, accompanied by a professional guide who will help you know what food you will like and will give you what you need to have a healthier life. 1 Quote
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