Many people are very confused, why they often eat some “healthy food”, but still gain weight, or even vitamin deficiency? There are many reasons for this, and today we will focus on one of them that cannot be ignored – the role of cooking methods. Frying and deep-frying – high fat and cancer risk Food is crispy and delicious after deep-frying, but it would be unrealistic to expect food to go through the frying pan without taking away a trace of fat. In addition, the available evidence shows that frying at too high a temperature and for too long can produce polycyclic aromatic hydrocarbons, which may cause cancer. Therefore, if you make your own fried food at home, please use the least amount of oil, the lowest oil temperature and the shortest heating time, while ensuring that you can accept the taste and cooked. Boiling – mastering time is healthier Boiling is a relatively healthy cooking method, but if cooked for too long, it can also cause different degrees of loss of some micronutrients in vegetables. For example, the results of experiments by Malaysian researchers show that while the lutein in spinach can be left at nearly 90% of the original after 4 minutes of boiling, if the boiling time is extended to 8 minutes it can only retain 30% of the original. Therefore, the vegetables must be cooked to master the time, not to strive to soft or flavorful and long cooking. Stir-fry – more oil can also be “bad vegetables” In the case of appropriate use of cooking oil, quick stir-fry is a relatively healthy way to cook, and is conducive to the absorption of certain nutrients. However, it is common nowadays to use too much cooking oil when stir-frying, especially when eating out. A large amount of oil plus a long time of stir-frying over high heat, the vegetables are fried wilted and yellowed, the original vitamins and antioxidants are greatly reduced, not to mention the calories are multiplied. Barbecue, smoking – be aware of the risk of cancer Barbecue frying and smoking such cooking methods, the temperature is ultra-high, the duration is long, and many of the food handled is rich in protein meat, it is easy to generate heterocyclic amines during the carcinogenic substances. Numerous studies have shown that people who regularly consume such smoked and fried red meat do have a higher risk of colon cancer than those who do not eat much of it. If you really like to eat this kind of food, the following points can help you: 1, limit the frequency, once or twice a month or whatever, to the lowest frequency you can accept; 2, at the same time, you have to limit the amount of food each time, if possible, try not to a whole meal is all barbecue, it is recommended to match some light fresh fruits and vegetables; 3, do not eat burnt and baked places, which is the hardest hit by carcinogens. Juicing – concentrated is not always the essence Although this way of juicing has been advertised as “leaving the essence of how many how many fruits,” but in reality, this leaves really can not be said to be the essence of ah! When juicing, antioxidant components such as vitamin C and flavonoids are lost to varying degrees. The fruit is beneficial to the human intestinal tract of the insoluble dietary fiber is thrown away as dregs, but the sugar is left intact. It is difficult for you to eat three or four oranges at a time, but if you use these three or four oranges to squeeze out juice, you will definitely drink them in three or two seconds. In this way, you do not enjoy the benefits of so many fruits inside the dietary fiber will bring, but a gulp of all the sugar contained in the pile of fruit! Pickles – high sodium and nitrite risk We add a lot of salt and MSG when we make pickles, pickled products or dipping sauces. There’s no harm in eating a little, but if you use it as a main dish, or even instead of fresh vegetables, you’ll face the problem of excessive sodium intake. The positive correlation between sodium intake and the occurrence of high blood pressure has been confirmed by numerous studies, so otherwise healthy vegetables will be made unhealthy by these seasonings that contain a lot of salt. In addition, in the case of homemade pickles, you will also face the problem of excessive nitrite caused by insufficient pickling time. Pickles and pickles produce nitrites during the pickling process and usually reach a peak around 3 to 8 days after the pickling begins. If you happen to eat them during this time, they are not very safe. Food Form – Affects Food Digestion The form in which food is processed, such as whether it is chopped or diced, also has an impact on health. In general, whole foods are digested more slowly than foods that are powdered. Is it bad to digest faster? For diabetics, not really. For example, white boiled potatoes and mashed potatoes, white boiled potatoes have a glycemic index GI of about 56, which is a medium glycemic index food; and because mashed potatoes are finely ground, they are digested faster, so the GI of mashed potatoes rises to 70, which is a high glycemic index food and raises blood sugar even faster. In contrast, if the potatoes are made into potato vermicelli, the GI can be reduced to about 14, turning it into a low glycemic index food. How to break the unhealthy cooking style? The general method to avoid making good healthy food unhealthy are these: 1, if possible, try to choose their own home cooking to eat; 2, vegetables, fruits and meat, try to eat fresh. Do not eat or eat less salt cured, smoked meat, as little as possible to eat kimchi, do not use fruit juice instead of fresh fruit; 3, with a minimum of oil stir-fry, so that a small amount of oil and water out of the dish together to cook the dish, do not let the food to the oil pile wrapped; 4, soy sauce, salt, seasoning sauces, in the range they can eat, the less the better; 5, in order to ensure that the food is cooked, as short as possible to shorten the cooking time 5. Shorten the cooking time as much as possible while ensuring that the food is cooked. In addition to ensuring “freshness”, this can also reduce the loss of micronutrients and carcinogenic substances.