Nowadays, there are few people who often eat out and order takeout, but at the same time, the ranks of chronic diseases are also growing – there have been studies that found that the more you eat out, the more densely populated the community environment is with fast food restaurants, the higher the risk of obesity and diabetes!

Therefore, whether from the health or nutritional point of view, more advocate their own home cooking. However, I would like to remind everyone that behind the fragrant kitchen and stirring pots and pans, there are hidden dangers.

Look at the following mistakes in the cooking process you have made?

Preparation of ingredients have “four taboos”

Otherwise, the loss of nutrients, bacteria

1 Avoid prolonged soaking, cutting before washing

Many people think that fruits and vegetables soak for a while, or cut into small pieces, wash more clean, but in fact may not ……

Soak vegetables with water can indeed remove some residual pesticides, impurities, but a long time soaking, but may allow some bacteria to penetrate into the vegetables, resulting in secondary pollution, but also the loss of some of the water-soluble vitamins in vegetables.

Especially after chopping vegetables, the contact area with water is larger, the chance of being contaminated increases, and the loss of nutrients is more, so it is recommended to wash before cutting.

2 Avoid excessive peeling

Fruits and vegetables have a large part of the nutrition exists in the skin, including dietary fiber, vitamins, chlorophyll, etc. There are also studies that show that most of the antioxidant activity carried out in the skin of the fruit than in the flesh to be 2 to 27 times higher. Excessive peeling can easily lead to nutritional waste.

Moreover, after losing the skin, fruits and vegetables oxidize faster, and the loss of vitamins during cooking is even more serious. Therefore, it is recommended that you do not peel or peel as little as possible.

The best way to buy fruits and vegetables is to go to a regular supermarket or market, which can avoid the problem of pesticide residue to a certain extent.

3 Avoid washing raw meat in running water

Raw meat in the transportation, storage process, the surface may be contaminated with some bacteria, viruses, etc., if you directly wash raw meat with a faucet, not only can not kill the microorganisms on the top, splashing around the splash will also allow them to contaminate the kitchen sink, plate, tableware!

As long as the splash may splash the place, germs may spread over, some food is easy to be cross-contaminated, especially raw food, it is likely to bury the safety hazards.

Suggestion: Handling raw food should be soaked in salt water for about 10~15 minutes, then rinsed with fine running water, and disposable gloves and masks can be worn if necessary.

4 Avoid cutting vegetables without separating the cutting board

Many families have only one cutting board, whether it is cut cooked food or raw food, all with this one, relatively more likely to cause diarrhea and gastroenteritis and other diseases.

When cutting raw food, the bacteria in the food will remain on the cutting board, and some raw food may contain more bacteria and parasite eggs. When raw and cooked food are mixed, the bacterial contamination on the cutting board will be more serious, and even the food will be contaminated together.

Therefore, keep raw and cooked cutting boards separate and sterilize them regularly, replacing them every six months.

You can make mistakes washing and chopping vegetables, it’s even easier to make mistakes stir-frying ……

The “Four Wrongs” of Stir-Frying

May double the carcinogens

In our country, lung cancer has been 10 consecutive years in the mortality and incidence of malignant tumors at the top of the list! And this is not a smoking history of people occupy a large part of the main cause is inseparable from the fumes.

A research institute collected grease smoke samples from residents’ homes for analysis, and measured more than 220 chemicals, many of which are lung toxic, immunotoxic, genotoxic or potentially carcinogenic.

1 Put the food in the pot without draining water

Stir frying ingredients if you do not drain the water, and oil contact a moment of violent splash, quickly vaporized, will become a lot of fine particles, so that the value of PM2.5 is higher than the frying, inhalation of these fine particles is likely to cause damage to the lungs, such as pneumonia or even lung cancer.

2 The temperature is too high.

Many people like to wait until the oil is hot and smoky when frying vegetables, but this practice often produces more fumes when frying, which also generates more harmful substances and carcinogens.

General cooking oil smoke point does not exceed 180 ℃, if the frying pan smoke, indicating that the temperature is too high.

When starchy food meets high temperature, it is easy to produce acrylamide, which belongs to category 2A carcinogens.

Protein-rich food meets high temperature, easy to produce heterocyclic amine compounds, belonging to a strong carcinogen, can be accumulated in the body, gradually reduce immune function, there is a chance of inducing tumors in various parts of the body.

Fatty foods are prone to produce benzo(a)pyrene and other carcinogens when exposed to high temperature.

Therefore, it is recommended to stir-fry vegetables in hot pan with cold oil to make it safer.

3 Keep frying without brushing the pan

Many people, in order to save time, finish frying one dish, and do not wash the pan, just fry the next dish.

But it looks like a clean pot, in fact, the surface attached to grease and food residues, when heated again at high temperatures, food residues are easy to burn, resulting in hazardous gases; in addition, the residual oil and grease after re-heating, it is also easier to precipitate carcinogenic substances.

4 Hood switching on and off at the wrong time

In order to their own health, now households will basically install hoods, but it does not mean that the hood is installed on everything, with the wrong, may also be equivalent to not install ~

When the smoke is visible to the naked eye, harmful substances have been volatilized in large quantities, so the hood should be opened before firing; and after frying, the smoke will not immediately dissipate, there will still be a lot of suspended in the air, diffusion and attached to the kitchen items, so turn off the fire after 20 minutes and then turn off the hood is more appropriate.

Healthy Cooking, Master 2 Tips

1 Choose the right cooking method

High temperature is the main cause of fumes, therefore, want to reduce fumes, it is best to choose to steam, boil, mixing way of cooking, but the Chinese cuisine is rich and colorful, has been doing this certainly do not want to eat the delicious, then in the stir-fry, deep frying, baking, we need to learn to master the tips to reduce the harm:

① frying, hot pan cold oil, high heat and fast frying; frying before you can also blanch the food to half-cooked to reduce the time of high-temperature cooking.

② To fry food, you can shorten the frying time by cooking the food first; you can also insulate some of the temperature by hanging the batter; and you should use fresh oil every time.

③ grilled, do not use open fire charcoal grill, instead of electric grill; use tin foil to wrap the food, so that the food from the “smoky”; grilled food can be marinated with onion, ginger, garlic, lemon juice, etc., to reduce the production of heterocyclic amines in the grilled meat.

2 Add vinegar to retain vitamin C

Vinegar is an acidic condiment that is usually only added when using cooking techniques such as vinaigrette and sweet and sour. In fact, you can add vinegar to the cooking process of many dishes.

This is because vitamin C in food blocks the formation of nitroso compounds (a substance that can cause cancer in the digestive tract). And vinegar not only protects vitamin C from being destroyed, but also promotes its absorption.