When it comes to vegetables, many people’s first reaction is that they have lower calories and are healthier.
In fact, some cooking methods are turning vegetables into “heat bombs”, especially the popular braised, dry fried, fried and so on.
How many calories can a vegetarian dish have?
After decomposing the cooking steps of each dish, you will find that vegetarian dishes have 100 ways to “absorb oil”.
Fried dishes
Fried vegetarian balls, fried eggplant boxes, fried toon fish, fried mushrooms and fried lotus root boxes will absorb a lot of oil. For example, the data show that the oil absorption of fried mushroom is as high as 23%, that of fried lotus root is 19%, and that of fried eggplant box is 17%.
In addition, some fried ingredients in hot pot are also worth noting, such as oil gluten, oil bean skin and so on.
20 grams of oil gluten (about 3 ~ 4) has 98.6 kcal, which is equivalent to one or two pork calories; Two oil bean skins are about 24 grams, and the heat is 188 kcal, which is higher than that of two liang pork.
In addition, this kind of food will absorb the oil in the hot pot soup in the process of rinsing, and the heat will rise further.
Dry fried dishes
When dry stir frying, the oil temperature is very high, which can quickly remove the water in the vegetable and make it crisp.
It is worth noting that in order to reduce the waiting time and the difficulty of cooking, many dry fried dishes in restaurants are basically fried.
The heat of Pleurotus eryngii and beans is very low, but too much oil will make them absorb a lot of oil.
Braised dishes
The main steps of braised vegetables are stir frying (oil frying), coloring (sugar + soy sauce), stewing (slow stewing and juice collection).
The ingredients used in such dishes are generally oil-absorbing, such as eggplant, tofu, potatoes, etc. they absorb a lot of oil, salt and sugar in the cooking process like a sponge, and the heat is increased several times.
For example, the heat of 100 grams of fresh eggplant is 15 kcal, up to 75 kcal after braised, and the extra 60 kcal comes from the oil and sugar in cooking.
Dry pot dishes
Dry pot potato chips, dry pot cauliflower, etc. usually soak the cooked ingredients in half a pot of oil, and then heat them continuously with an alcohol lamp.
In this process, potato chips and cauliflower will continue to absorb oil. For example, the oil content of a plate of cauliflower in a dry pot is more than 70%.
Silk drawing dishes
Yam, banana, taro, orange and apple are all nutritious good ingredients, but after silk drawing, their sugar and oil content increases greatly.
Not only makes you fat
Nutrition is also quietly losing
The wrong way of cooking never just makes you fat. High oil, high sugar and high salt are not only “infiltrating” the body, but also stealing your health.
The nutrients were “fried”
The frying temperature is significantly higher than that of ordinary fried vegetables, which will destroy most nutrients in food.
Among them, vitamin B1 was almost completely destroyed, vitamin B2 was lost by more than half, and vitamin C, vitamin A, vitamin K, carotene, lycopene and other fried products would be greatly discounted.
Mushroom polysaccharides, vitamins, phytochemicals and most other healthy substances will be destroyed and can not play a role in the process of high-temperature frying.
Salt cannot be separated
For example, dry pot dishes need to be seasoned twice. The first time is pickling, and salt and other substances fully enter the interior of the ingredients.
In order to ensure the flavor of side dishes, salt, monosodium glutamate and bean paste will be added again for seasoning during cooking, which will eventually lead to the high salt separation of dry pot vegetables, which is not conducive to the control of blood pressure.
Produce harmful substances
Heating for a long time will not only destroy the nutrition, but also lead to chemical reactions such as hydrolysis, oxidation and polymerization. It may also produce carcinogens or suspected carcinogens such as benzopyrene, heterocyclic amine and acrylamide.
The correct way to cook vegetables
It is recommended to cook with steamed, boiled, stewed, cold mixed, blanched and other methods.
Compared with other cooking methods, “steaming” can maintain food nutrition and original flavor, and has less oil. It can be called one of the healthiest cooking methods.
Two key points should be paid attention to during steaming:
Control volume
The food volume should not be too large, otherwise the steaming time is too long, and the decomposition of vitamin C will also increase.
Control time
Take green leafy vegetables as an example. Put the vegetables on a porcelain plate and pave some as far as possible for steam contact.
It can be adjusted according to the size of the dish for 2 ~ 5 minutes. The key is to take it out before the color turns yellow, and the color can still remain green.
In addition, try steaming eggplant instead of braised eggplant, blanching cauliflower instead of dry cauliflower, cold lotus root instead of dry stir fried lotus root silk, etc., with some dipping or seasoning.
Finally, I remind you to pay attention to the dishes in vegetarian restaurants.
Some stores will replace meat products with starch or bean products, and replace animal cream with plain cream sent with soybean milk, nuts and honey. They will not really have less oil, salt and sugar.
Even in order to pursue the taste and shape similar to real meat dishes, more oil, salt and sugar will be added, which is also a hidden “heat bomb”.
Comments