How to keep the vitamins in products?

  How to keep the vitamins in products? A cookbook focuses on taste of food, and should take into account the maximum preservation of the product of nutrients that are necessary for our organism, and hygiene requirements. The main task of the mistress - to preserve vitamins when cooking, so choosing the type of cooking, should be favored, those which do not require prolonged heating. For health requires a very simple food. It should be pomint that large losses of biologically active substances in the products are in the process of cooking. It is therefore important to know how to cook food, keep it healthy and delicious. Improper, unskilled treatment may lead to losses (10-15%) of the basic food ingredients.

  There are rules for processing of products, which should be strictly adhered to.
- Avoid prolonged storage of unfrozen meat and fish (preferably expose them to immediate thermal treatment).
- Do not refreeze food once again, if they had been defrosted.
 - The meat for cooking, we usually frozen, although preferable to abandon the frozen meat.
- While defrosting meat should be remembered: the slower the process of thawing, the less loss of meat juices and nutrients. To this end, the meat put on a special dish and thaw at room temperature.
- Do not irrigate it with warm water or immerse in water (with this thawing is undergoing significant loss of meat juice and intense reproduction of microorganisms).
- After thawing the meat washed with running water and immediately engaged in further processing.

  Any way of processing changes the chemical composition of food.
- Heat treatment products should be minimal, because it violates the structure of the tissue product, biochemical communication, reduces the content of enzymes, minerals, vitamins, resulting in food is no longer able to fully perform their functions.
- For example, high heat fat reduces their nutritional and biological value, and on top of that they get more and carcinogenic properties, have an effect on the entire human body.
- Heat treatment has a double meaning: under the influence of high temperature will kill germs, the food gets better taste, easier crushed, digested and assimilated by the body.
- In terms of nutrition roasting - the most imperfect and unhealthy way of cooking.
- The most "gentle" with regard to vitamins is steaming, baking. "Sparing" methods of cooking "spare" is not only vitamins, but also the stomach.
- Cooking products must be in a minimum amount of water sufficient to cover only products. It is preferable not to make cooking vegetables in water and steamed.
- When cooking part of vitamins and mineral salts passes into the broth, so irrationally pour the water in which boiled vegetables, legumes.
- Unlike other vegetables legumes (peas, beans) before cooking should be pre-soaked in cold water for several hours - in this case cooking time is greatly reduced. Cook them to the same water in which they were soaked.

Keep in mind that excessive cooking adversely affects the major vitamins, which are carefully sorted out before cooking, rinse and then use it.

Potatoes, carrots, beets, you must first cleaned of caked earth, and then peel. Thus, when cleaning the potatoes (it is a clean cut at maximum a thin layer) is lost from 16 to 22% of vitamin C, but when preparing mashed potatoes, then the vitamins are lost even more.

Potatoes are best boiled or steamed and baked in the oven, of course, with the skin (beneath it is a very thin layer of substances, enzymes and vitamins that help digest starch). When cleaning, this layer will certainly cut off, and on the digestion of starch, the body has to take these substances out of his reserve, and he wanted them for other cases. Vitamin C in potatoes and other vegetables is almost completely preserved when immersed in hot water, cold water is the enzymes that cause oxidation of vitamin C and other substances, and so pour vegetables with cold water - a mistake.
In order to avoid damaging contact with metals vegetables is better to use a sealed enamel pots and pans and use them immediately after cooking. To preserve vitamins when cooking is desirable to interfere with a wooden spoon. We can not tolerate rapid and, above all, too long boiling, you can not digest vegetables.

Exposure to sunlight increases the loss of vitamin C is quickly destroyed it and peeled vegetables. Salting and marinating also destroys this vitamin. And in the human body ascorbic acid is not formed, and no its accumulation.

Cabbage - also a good source of ascorbic acid, not only fresh, but also in the form of sauerkraut. But all its value is lost if it is to boil or stew.

Whatever you did not prepare a modest lunch or a dinner party, vegetables should certainly be on the table (they have a great influence on the process of digestion and assimilation of food).

When buying milk, remember that before using it to drain, then boil. Of course, boiling somewhat reduces the nutritional value of the product, but ensures the safety of use.

Do not cook for future use. If you want your family to eat high quality food, you have to give up this habit. If you are preparing for future use, remember that the benefits of such foods is small, with repeated overheating of nutrients for the body no longer remains, and you simply fill his stomach. Ideally, food should be freshly prepared, varied both during the day and during the week, and in the daily diet should be sufficient for all vitamins (vitamins are necessary for the normal flow of biochemical reactions in the body and the assimilation of nutrients, growth and tissue repair) .

Particular care is needed if to cut the greens, vegetables, that will not be subjected to heat treatment. Prepare salads should immediately before use (peeled and diced vegetables weather-beaten, lose their vitamins under the influence of light and air).

Do not leave the pan with the remnants of grease for reuse in the overheated fats are formed substances adversely affecting human health.

Eggs before cooking should be necessarily cleaned.

The degree of human health, as well as the taste of food largely depends on the water. Do not use for cooking and drinking water from a faucet with hot water. Remember that boiling water is not stored for a long time, since it formed harmful substances.

When cooking, you need to know and perform a number of rules that will protect you from burns, bruises, cuts and other injuries, sometimes minor, but sometimes with serious consequences.

If you have damaged skin of the hand, the wound should be immediately disinfected.

With a cold, sore throat, flu, if you have to cook, it is necessary to wear a face gauze bandage.

Before you open the tin, glass, plastic jar, you need to view it (if there any flaws), then wash, dry and then put on the table. Before use, home canning should be boiled for 10 minutes.

To ensure the body with necessary nutrients in the diet should consist of products of six groups:
- Milk, cheese, dairy products
- Meat, poultry, fish, eggs
- Bakery products, cereals, pasta, sugar and confectionery
- Fats
- Vegetables
- Fruit.

The food should contain all the substances that comprise the human body and consumed in the process of his life, namely: proteins, fats, carbohydrates, water, minerals, vitamins.

In order for food to be balanced against its main energy components, the ratio between proteins, fats and carbohydrates to calories should be approximately 1:1:4.

If an insufficient number of proteins decreases blood, retards the development of a growing organism, violated the nervous system, liver and other organs, slowing down recovery of cells after severe illness, an excess of protein in the diet can harm the body.
Fats are also part of the cells and tissues. They are a source of energy and serve as building blocks for the body. They improve the taste of food and increase the feeling of satiety. The need for fats is determined by the age of man, his constitution, the nature of employment, health and climatic conditions.

Carbohydrates, coming from the food (starch, sugar) are the main source of human energy. Starch lot of bread, bakery products, cereals, potatoes.

Another type of carbohydrates - sugar, for refining have been removed from all salts, vitamins and other substances.

Carbohydrates are widely used in human nutrition. Catering to different groups, usually has a distinct carbohydrate orientation, which contributes to the emergence of excess weight, but their content in the diet should be balanced with proteins and fats. The sharp restriction of carbohydrate and, especially, their exclusion violates the normal diet and leads to significant disturbances of vital activity.

With food the body must obtain and trace elements that are essential components of nutrition. They provide the normal flow of important physiological processes, maintain the acid-alkaline balance, normalizes water-salt metabolism.

At present in the diet of modern man there is a pronounced deficiency of many trace elements, which leads to various diseases. The reason for this is: a monotonous diet, the loss of micronutrients during cultivation (disturbance of Technology), improper storage, industrial processing. So, if people do not get the food necessary amount of iron, he gets sick anemia.

If the body does not receive iodine, goitre develops. Lack of calcium in the body is compensated by its reserves in the bones. Calcium containing: dairy products, cheese, egg yolk, plums, gooseberries, cabbage, beets, onions, spinach.

Phosphorus, together with calcium is a part of bone, muscle and nervous tissue, is involved in breathing, motor responses and energy metabolism.

Magnesium is involved in carbohydrate and phosphorus metabolism, and stimulates the bowels, increases bile secretion, possesses vasodilating properties.

Iron is involved in oxidation and reduction reactions in the formation of hemoglobin.

Manganese - an important component of many enzymes involved in the formation of bone and muscle tissue, blood, promotes the exchange of fat.

Iodine is part of the thyroid hormones, increases oxidative processes, increases oxygen consumption.

  So, take stock.

Calcium and phosphorus are the main constituent parts of the bone system. Phosphorus is a part of the nervous and other tissues, it acts beneficially on the nervous system, especially during intensive mental work.
Calcium and magnesium are important for proper functioning of the heart muscle and in the whole muscular system.
Iron is part of the dyestuff of blood (hemoglobin) and facilitates the transfer of oxygen from the lungs to the tissues, and copper is of great importance for the processes of hematopoiesis.

Of great importance for the organism also has a salt (sodium chloride).

You should not either obsessed or neglect any food - there should be everything but in moderation.