When it comes to the nutritional value of foods, the way they are cooked is of significance. Some cooking methods are healthier than others as they help to reduce the amounts of saturated fats and ensure that vitamins and minerals are not lost. Therefore, it is important to choose the method to prevent the destruction of those nutrients. We can choose baking, barbecuing, blanching, boiling, brazing, frying, grilling, roasting, steaming or microwaving.
Cooking methods described
Baking is suitable for many foods. But the temperature control requires often checking and timing. We can cook food in an oven or sealed container.
Barbequing is a fast method of grilling foods. Speed of it enables the food to be cooked quickly with distinct appearance and flavour. Although it requires skills, it seals meat and retains juices. If food is grilled for too long at a high heat it can dry out, or it too short, can lead to uncooked food. great for vegetables, meat and fish.
Blanching means quickly cook food in hot water. It retains the colours and nutrients of vegetables. If left to cook for too long it can loose its nutritional value.
Boiling is the cooking of prepared foods in a liquid at boiling point and it could be water, stock or even milk. One advantage is that older and tougher joints of meat or poultry can be made digestive. But the food can look unattractive , slow and lead to loss of the suitable vitamins in the water.
Braising is a cooking method using moist and dry heat. The food is first seared at the high temperature and than finished in a pot in a small amount of liquid. This enhance the flavour of the food, but can be a very slow method. It is suitable for met in most cases.
Frying involves cooking food in oil of fat. This method is very quick, provides crispiness and texture to food and provides flavour with the absorbed fats. Perfect for fish, meat and toasted items.
Grilling is the fast method of cooking by radiant heat. Speed of grilling enables food to be quickly cooked to order. It gives the distinctive taste and flavour. However it is more suitable for expensive meats and can dry our food it left too long.
Microwaving make the water content inside the food particles vibrate. Some foods can retain their flavour and taste better but it may result in overcooking.
Roasting makes the hot air circulates around the foods and cook the dish evenly. Roasting can reduce the amount of saturated fat as it tends to run off. Temperature control, however, requires regular checking and timing and its suitable for meat and vegetables.
Simmering means cooking in water at the temperature just below the boiling point. Two or more vegetables can be cooked at the same time without loosing its flavour. Care with timing must be taken to avoid overcooking some delicate foods.
Steaming is cooking foods through water vapour. One advantage is that it retain the shape of fragile foods, nutrients and no fat is used for cooking.
Stewing is a long and slow method of cooking. The food is cooked with the minimum amount of liquid, stock or water. In this method, nutrients are preserved and tough food become tender and soft. Perfect for meat, fish, poultry and vegetables.
Essential nutrients
There are several nutrients that our body needs and each one of them is required for a specific purpose. Understanding how these nutrients are used will allow not only maintain healthy life, give energy, but also prevent from life diseases.
1. Carbohydrates
2. Protein
3. Fats
4. Vitamines
5. Minerals
6. Fibre
7. Water
Macronutrients
Carbohydrates, fats and proteins are collectively known as macronutrients. They provide our body with required energy. 1 gram of carbohydrates or protein provides 4 calories, whereas 1 gram of fat provides 9 calories. Carbohydrates are broken down by the body into glucose and are used for energy. There are two main types of carbohydrates: simple (like sugar, honey, fruits, white bread, sweets and soft drinks, fruits and vegetables, couscous) and complex (break, rice, pasta, potatoes, porridge, cereal, lentils, beans). .
Simple carbohydrates are broken down very quickly and provides the body with a fast source of energy. These can be extremely useful as they provide immediate amount of energy during or just after an activity.
Complex carbohydrates provide slow release of steady energy. They can help control appetite and sustain energy levels. Approx 55% of our diet should come from complex carbohydrates. These often contribute to weight loss.
Fats are also essential part of a balanced diet. They provide the source of energy for low intensity activities as well as protect internal organs, repair body tissues and help keep the body warm. There are two main types of fats: saturated and unsaturated. They can be easily recognised as saturated fat are solid in room temperature and unsaturated fats are usually a liquid in a room temperature. Eating too many saturated fats cause the body to produce excess cholesterol. They are contained in milk, butter, cheese, oils, cooking fats, nuts and seeds, mackerels, sardines and fish oils. Deficiencies of fats can cause depression, heart disease and poor vitamins or mineral absorption.
Proteins are broken down by the body into amino acids. These are used to built and repair muscles, as well as internal organs like skin, nail and hair. The body can make some amino acids on its own, however the rest should be obtained by food. Proteins can also provide a source of energy, but it only occurs in extreme cases. Deficiencies can cause hair loss, weak fingernails and tiredness.
Micronutrients
Vitamins and minerals are known as micronutrients. Out body needs them for many different processes which include maintaining the body immune system, reading down macronutrients, energy and repairing body tissue.
Eating a wide variety of foods will ensure that we consume all the relevant vitamins and minerals required. If we consume a limited diet it can cause anaemia, poor wound healing, osteoporosis and even depression.
Nutrients also interact with each other and these reactions help to keep the body healthy.
Vitamins help the body function properly. There are divided into fat solute and water soluble. Fat solute vitamins can be stored in the body and the water soluble vitamins dissolve in water.
Minerals can be categorised as macro minerals and trace minerals. Macro minerals are required in large quantities and include calcium ,magnesium and sodium. Trace minerals are required in small amounts and include iron, zinc and fluoride.
Non-nutrients
Fibre and water are non-nutrients.
Fibre hels maintain a healthy digestive system and assist the movement of waste through intestine. A build up of waste in a gut can lead to many illnesses. A diet which contain plenty of fibre reduces risks of bowel cancer, lower cholesterol, prevent constipation and control appetite keeping as fuller. It is recommended (PHE) to consume 30g of fibre per day. It is found in wholewheat foods like real, oats and cereals, beans, fruit and vegetables.
Water is essential for life. It is recommended that we drink approx. 8 glasses of water per day. It helps to curb the appetite, prevent wrinkles and allows the liver to process more fats. It can prevent fatigue when exercising and also regulate the body temperature. The market our urine, the more dehydrated we are.
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