Steaming, locking nutrients and delicious food

Tang Molian, nutritionist, Department of clinical nutrition, Renji Hospital Affiliated to Shanghai Jiaotong University School of Medicine

09 November 2018, 08:10 source: People's life times

"Steaming" is one of the earliest cooking methods invented by the Chinese people. It can be traced back to the Yan Huang period more than 10 thousand years ago. Our country is known as "no vegetables, no steaming". Steamed vegetables are not only suitable for meat and vegetable ingredients, but also rich in taste and variety.

"Steamed" is mostly used in dishes, rice noodles and snacks. From the initial development of "steamed rice for rice", steaming, wine steaming, sugar steaming, steaming, dry steaming, powder steaming, frying and steaming appeared. Steaming generally requires fire, water and time. Because it is not cooked in soup for a long time, the nutrients in food are well preserved. In addition, steamed food is more soft and rotten, which helps digestion and is especially suitable for people with poor digestion. Therefore, from a nutritional point of view, steaming is a very healthy and healthy way of cooking. Here are some kinds of food suitable for steaming.

Aquatic products, such as fish, crab and scallop, are very suitable for steaming. Steaming is the best way to keep the original flavor of food, so it can also check the freshness of food. Steaming can also maximize the retention of nutrients in food, and in the cooking process, it does not add much burden to the body.

Potato, such as sweet potato, potato, yam, taro and so on, is also suitable for steaming. The content of carbohydrates in potato is about 25%, and protein and fat content are relatively low, which can replace rice as a staple food. Studies have shown that increased intake of potato can reduce the risk of constipation. Steamed potatoes are easy to carry and convenient for working people.

Vegetables, mix the top powder, cook on top and taste after seasoning. For example, potatoes, carrot, radish, strips of tender green leafy vegetables can be steamed to eat. It can not only satisfy the variety of diet food, but also convert flour into steamed flour and increase the intake of coarse grains.

Tonic, usually with delicacies and precious Chinese medicinal materials as raw materials, adopts the way of package steaming (sealing and steaming). After cooking, the food is complete and the nutrition is not lost. This is also the main characteristic of the package steaming method.

When making steamed vegetables, we should pay attention to the following points: first, the volume of food should not be too large. Otherwise, the decomposition of vitamin C will increase as the evaporation time is too long. Second, animal food and salted products with high fat content are not suitable for steaming. The fat and nitrite in food can not be removed by steaming and still exist in food. Third, hard and dry ingredients are not suitable for steaming, such as beef tendon. Fourth, according to the difference of cooking materials, the steaming dishes are divided into three types, namely, steaming, steaming, and steaming. The delicious ingredients are suitable for quick boiling, such as fish and so on. The time is about 15 minutes. The raw material is coarse and old, and the steamed raw materials should be steamed for a long time, such as crispy duck, steamed pork and so on. The fresh and tender dishes such as eggs should be steamed slowly by medium and small fires. Fifth, the most important thing to control green leafy vegetables is control time. Put the dishes on the porcelain dish, try to pave some of them for steam contact and put them into the saucer steamer. According to the amount of food, the size of the fire, adjust the steaming time, usually 2~5 minutes. The key is to take out the color before turning yellow, and the color can still be green. A kind of

(Editor: Xu Xiaohua, Yang Di)

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