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How to reduce valuable nutrients loss during cooking

how to reduce valuable nutrients loss during cooking of vegetables

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vegetables are good source of nutrients vital for health and maintenance of human body.people who eat more vegetables have a less chances of chronic diseases.Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. All these properties of vegetables become zero if our cooking methods are poor. we should follow the following steps to control losses. When peeling the skin of vegetables do peel as thinly as possible. Do not cut vegetables into very small cubes as each small part comes in contact with oxygen, destroying vitamins Do not soak vegetables if you must soak, use up the soaking water to knead dough, prepare soups and gravies.  Do eat with skin on whenever possible. Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air. Do not throw away the excess water drained after boiling of vegetables. We should avoid Squeezing of vegetables after boil. Soaking in water after thin slice Parching, Frying and Stewing. These are poor practices of cooking. Methods which help in reducing important nutrients losses are, Waterless cooking, Pressure cooking, Steaming, stir-frying and Microwaving are least destructive of nutrients. control of nutrients losses is important because these are functioning agents in our body..These nutrients help to maintain Healthier skin Better quality sleep Improved cardiovascular health Reduction of aches and pains in muscles and joints Decrease or elimination of headaches Stabilization of blood pressure More efficient digestion Stabilization of bowel movements Elimination of stored toxins. Not B

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Page 1: how to reduce valuable nutrients loss during cooking of vegetables

How to reduce valuable nutrients

loss during cooking

Page 2: how to reduce valuable nutrients loss during cooking of vegetables

Introduction

Cooking is ability to plane and

safely organize food within budget

and time.

Page 3: how to reduce valuable nutrients loss during cooking of vegetables

Commonly Used Vegetables

Page 4: how to reduce valuable nutrients loss during cooking of vegetables

To cook or not to cook?

• Cooking of vegetables is better for overcome the load of germs. It tender the food and digestible.

• Some time it betters to eat fresh vegetables because they contain more nutrients then in cooked form nutrients leach out in cooking.

Page 5: how to reduce valuable nutrients loss during cooking of vegetables

Why vegetables are important?

Vegetables are good source of

• Carbohydrates

• Protein

• Vitamins

• Minerals

• Fat (little amount)

• water

Page 6: how to reduce valuable nutrients loss during cooking of vegetables

Function of the nutrients

CarbohydratesEnergy (fuel

provider)

Page 7: how to reduce valuable nutrients loss during cooking of vegetables

Function of the nutrients

Protein • Growth

Page 8: how to reduce valuable nutrients loss during cooking of vegetables

• vitaminsheart rhythm. Bones

and teeth formation,

energy providers

Page 9: how to reduce valuable nutrients loss during cooking of vegetables

• mineralsPrevent heart diseases,

help in growth, promote

healthy skin

Page 10: how to reduce valuable nutrients loss during cooking of vegetables

• fatsMaintain body

temperature, protection

of body, energy source

Water

Vehicle for oxygen and

nutrients, remove toxins

from body

Page 11: how to reduce valuable nutrients loss during cooking of vegetables

• Healthier skin

• Better quality sleep

• Improved cardiovascular health

• Reduction of aches and pains in muscles and joints

• Decrease or elimination of headaches

• Stabilization of blood pressure

• More efficient digestion

• Stabilization of bowel movements

• Loss of excess weight

• Elimination of stored toxins

Page 12: how to reduce valuable nutrients loss during cooking of vegetables

Minerals losses

• Squeezing of vegetables after boil.

• Soaking in water after thin slice

• Parching,

• Frying and

• Stewing.

Page 13: how to reduce valuable nutrients loss during cooking of vegetables

How to reduce these losses

When peeling the skin ofvegetables do peel as thinlyas possible.

Do not cut vegetables intovery small cubes as eachsmall part comes in contactwith oxygen, destroyingvitamins

Do not soak vegetables ifyou must soak, use up thesoaking water to kneaddough, prepare soups andgravies.

Page 14: how to reduce valuable nutrients loss during cooking of vegetables

Do eat with skin on whenever

possible.

Salads should be prepared just

before serving and should be

served in closed dishes to avoid

excessive exposure to air.

Do not throw away the excess

water drained after boiling of

vegetables

Page 15: how to reduce valuable nutrients loss during cooking of vegetables

Cooking methods

• Waterless cooking,

• Pressure cooking,

• Steaming, stir-frying and

• Microwaving are

least destructive of nutrients.

Page 16: how to reduce valuable nutrients loss during cooking of vegetables

The fresher the better.

Consume fresh as you can because fresh

vegetables contain more nutrients as

compared to cook vegetables

Page 17: how to reduce valuable nutrients loss during cooking of vegetables

THANKS