Frying in pressure cooker is the best way to keep nutrition. For a long time, many netizens have asked such a question: how should we cook the miscellaneous grains porridge? Do we cook it slowly at a low temperature or in a pressure cooker? Which cooking method has higher nutritional value and more health care ingredients?
To answer this question, it's really not a matter of one or two sentences. Because there are many kinds of nutrients in food, their tempers are different.
Minerals, dietary fiber and protein are not afraid of cooking. No matter under high pressure or under normal pressure, the loss can be ignored. Vitamin C is quite afraid of heat, but there is no vitamin C in the medium pressure root of food beans, so there is no need to worry about it. In fact, people are mainly worried about B vitamins and flavonoids and other antioxidants in soy grains.
There are three major differences between high-pressure cooking and atmospheric Cooking: first, the temperature is high, and the boiling point increases with the increase of pressure, about 108-120 ℃. Second, due to the high pressure and fast cooking speed, the cooking time is only 1 / 3 of that of normal pressure cooking, in which, except for the heating and cooling time, the real high pressure time is not long. The third is airtight, after exhaust, no longer contact with the outside air, there is a certain degree of vacuum.
These three characteristics make high-pressure cooking have certain advantages in the aspect of nutrient preservation.
Many people don't understand that B vitamins are not afraid of heat? The higher the temperature is, the greater the loss should be? In fact, they are not. For vitamins, the increase from 100 ℃ to 110 ℃ increases the loss, but the time is shortened from 90 minutes at room temperature to 30 minutes, and reduces the loss. If the two are equal, the loss of vitamin will not be increased. At the same time, because the pot body is completely closed to avoid contact with too much oxygen and reduce the loss caused by oxidation, it is very beneficial for the preservation of antioxidant ingredients.
One study found that cooking can reduce the antioxidant capacity of beans. For example, after green peas are cooked at room temperature for 90 minutes (determined by Liantang), the absorption capacity of oxygen free radicals is lost by 44%; after black beans are boiled at room temperature for 80 minutes, the absorption capacity of oxygen free radicals is lost by 63% (determined by Liantang).
However, using pressure cooker to cook colored beans, whether boiled or steamed, can reduce the loss of antioxidant capacity under the same soft and rotten degree. For example, after 15 minutes of high-pressure cooking of black beans, the loss rate of oxygen free radical absorption capacity is only 9%; after 15 minutes of high-pressure cooking of green peas, the absorption capacity of oxygen free radicals has not decreased, but increased to 224%. The researchers speculate that after high-pressure cooking, some new antioxidants may be produced, or the polyphenols combined with carbohydrates will become free, which will enhance its antioxidant properties.
In a word, if you want to get more benefits of disease prevention and fitness, it's a good choice to cook in a pressure cooker. It is convenient and delicious; it does not increase the loss of nutrients, but also can better retain antioxidant ingredients. Those who are busy with their work may as well buy an electric pressure cooker, add all kinds of raw materials and water, and press the button to wash and cut vegetables. When the dishes are served, a pot of delicious porridge is ready. What a pleasant and healthy dinner life.