How to deal with fruit nutrition

Vegetables and fruits are very nutritious, but they are a little inattentive and those nutrients slip away from their fingers. Prolonged exposure to the air, photosynthesis, etc., are all responsible for the loss of nutrients. Let's learn how to properly handle fruits and vegetables, so that the original fruit and vegetables are more nutritious!

First, the choice is very important

The selection of fresh fruits and vegetables is the first step to ensure nutrition.

1, good vision

It's time to test your eyesight. Learning to identify those fresh fruits and vegetables will help you to pick quality foods with short shelf life and less nutrient loss.

2, taste a fresh season

Buying seasonal fruits is definitely a wise choice. Because if you buy anti-season agricultural products, food nutrition has long been "stolen" by time. Seasonal fruits and vegetables are always fresh, fresh and nutritious.

3, first-hand fruits and vegetables

If you have the time or the way, you can go directly to the farmers who are picking the fruits and vegetables. In principle, the fruits and vegetables they sell are definitely the freshest batch!

4, the refrigerator to help

When you can't buy fresh fruits and vegetables, you can also choose the fruits and vegetables in the supermarket freezer. Because refrigerated fruits and vegetables are picked at the most mature and nutrient-rich time, if they are refrigerated in time, they will be able to lock up the nutrients.

Second, deal with skills

Before cooking, how to deal with fresh fruits and vegetables also pay attention.

1, take a shower for fruits and vegetables

In order to avoid ingesting pesticides, the fruits and vegetables should be soaked and then washed. However, because the epidermis is a good source of vitamins and cellulose, it should be kept as much as possible. Such as apples, potatoes, cucumbers, eggplant, kiwi, etc. should be eaten with skin.

2, "learning" can not be too casual

It is an error that many people make mistakes to cut off nutrition parts at will. However, you may not know that the broccoli stalk contains more vitamin C and calcium than the broccoli crown; the stem of the aloe is more nutritious than the tip of the aloe; while the pineapple has a hard core, it is the most concentrated part of the bromelain. .

3, to point "foreplay" to help absorb

A small amount of fat helps promote the absorption of carotenoids. So adding a few slices of avocado to your spinach salad or adding some olive oil to the tomato sauce can greatly increase the body's absorption of carotenoids.

Third, cooking less water

When we cook, the best way to keep our nutrition is to use as little water as possible.

1, perfect nutrition steamed out

Steaming is the best method of burning because food does not come in contact with water. Steamed vegetables can retain water-soluble vitamin B and vitamin C in vegetables, and retain nutrients perfectly.

2, fried too long a little hurt

For some vegetables, if you can quickly fry pan, it is also excellent. Because the cooking time is short, it will not damage the nutrients.

3, to the microwave oven name

Many people have misunderstood microwave heating and feel that it will damage nutrition. In reality, microwave ovens will not only damage nutrients but also avoid adding water to reduce nutrient losses.

4, combined with a large force

The ingenious combination of fruits and vegetables can not only season, but also increase the nutritional utilization! You can add some garlic to the broccoli, add some lemon peel to the green beans, and add some parsley to the carrot to get more nutrition.

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