How to keep the vegetables vitamins

Is our access to important sources of vitamins in vegetables. According to studies, adults at least 200 g-500 g vegetables to eat every day, to ensure adequate intake of nutrients. However, vegetable processing, the cooking process, due to improper methods often resulting in extensive loss of nutrition. What to do in order to maximize saving of vitamins in vegetables?

1. trim vegetables:

Retain old leaves. Because the growing season long, receiving light long nutrient accumulation in leaves the old one. In addition, the leaves of vegetables than stem high vitamin c content, high ratio of outer caiye inner caiye content.

2. washing dishes:

After the first cut, when soaked in moderation. Because many of vegetables vitamins are water soluble, cut and then wash or soak in a long time will make them dissolved in water, cause nutrient losses.

3. cutting:

To cut with fried, do not cut long after reset. High oxygen content in the air, buy their vegetables for a long time, especially under heat, direct sunlight, vitamin a, vitamin c can rapidly degradable.

4. cooking:

Appropriate when cooking vegetables add a little vinegar, you can reduce the loss of vitamin c. This is because the vitamin c in alkaline environment likely to be damaged, and are more stable in acidic environments. In addition, thicken, is also a good way to protect vitamin c. Starch-containing glutathione, can reduce the loss of vitamins.

5. cooking:

Must be fast. Most of the nutrients contained in vegetables is not resistant against high temperature, particularly sugar beet, cabbage, celery, asparagus and leafy vegetables such as cabbage, fried long survived for a long time, more loss of nutrition. To make the cooked vegetable infarction, start cooking infarction and caiye fried with; if it is to the whole leaf Cook fried, scar at the root, are cooked relatively fast. When n or boiled vegetables, boil water and then place the dish in, you can reduce the loss of vitamins.

6. food:

It is best to eat even the skin. Under the nutritional content of vegetables are mostly concentrated in the skin, if the Peel will cause some losses, so as long as the surface pollution-free, they should eat even the skin.