The healthiest ways of cooking

• The healthiest cooking methods

Everyone wants to know what is "healthy food". Zucchini - it is a healthy food? And if they are breaded and fried, not whether they lose their usefulness? Chewy candy - a healthy meal?

What is more important to "healthy" food was low-calorie and high in vitamins? Proper nutrition - it is very subtle, but there are some general guidelines for the preparation of a useful and healthy food.

Vegetables

Vegetables are generally considered to be the "health" of the products, there are about as many types of vegetables, many ways to cook them. If you stick to a low calorie diet, remember one simple rule: do not overdo it with the ingredients and sauce.

Use cooking methods in which there is little or no oil, since it is usually in a tablespoon of butter contains about 120 calories.

When steaming, blanching, stewing and roasting can do without oil. The same goes for salads, which can contain extra 200 or more calories if you tuck them generously with oil or sauce.

When it comes to the preservation of vitamins, it all depends on which ones you need. Vitamin C is faster than the other B vitamins, is destroyed when cooked. According to studies, fruit and vegetables can lose between 15 and 55 percent of vitamin C, depending on the method of preparation. Best of all vitamin C is stored in cooking dishes in the microwave. Surprised? This is because vitamin C is destroyed when exposed to high temperature, and the dishes are prepared much more quickly in a microwave oven than with any other method for cooking.

But as for other nutrients, then the situation is different. Thus, for example, antioxidants increases when exposed to heat.

When cooking is best stored nutrients in carrots, zucchini and broccoli, but many other vegetables is better not to cook. And do not underestimate the frozen or canned foods as fruits and vegetables begin to lose nutrients from the moment when they are frustrated. Frozen and canned vegetables often contain more nutrients than fresh.

Carbohydrate

As for carbohydrates, in 2014, researchers from the University of Surrey found that by reheating macaroni significantly lose nutrients. In 2015, a chemistry student from Sri Lanka Sudhayr James discovered that it is possible to reduce the caloric content of up to 60% if the cook rice with a small amount of coconut oil and then put it in the refrigerator overnight.

All the matter in the difference between the types of carbohydrates. Simple carbohydrates are quickly broken down and digested in the form of simple sugars, which leads to a surge of insulin, and the sensation of hunger shortly thereafter. Upon cooling, pasta dishes or rice simple carbohydrates are converted into so-called resistant carbohydrates are not easily broken down and behave more like fiber and no sugar. This leads to lower insulin production, which helps you feel full longer.

Meat and fish

If you are looking for a low-calorie source of protein, eat as little fatty foods. Fats are not bad for you, but they contain a lot of calories - 9 calories per gram, while proteins (and carbohydrates) contain only 4 calories per gram. This means, prefer lean meat, eat lean chicken and fish - they are lower in calories than bacon and beef steak.

Again, the less oil you use while cooking, the better. Fish stew in their own juice or boil it for a couple, add a small amount of spices. Chicken can be baked in the oven until brown. Grill is also a great option, although it is necessary to remove the soot and cooking time on the grill to minimize.