Proper nutrition, we believe, begins with choosing the right foods: low calorie, low fat, etc. But somehow forget that equally important to properly prepare them: even chicken breast, fried in oil, will be dangerous for the figure as well as piece of cake. What cooking techniques to choose for those who reduce weight?
What method of cooking you choose, depends on whether the dish is useful. Roasting nutritionists do not favor: mainly due to the use of oil or animal fat, which is "guilty" not only to increase calorie dishes. "If the oil is subjected to heat treatment for longer than 4 minutes, the fats go to formula TRANS fats, dangerous for the cardiovascular system. Regular use of such "fried" in fat leads to early sclerotherapy of blood vessels, primarily in the brain," says Rimma moysenko, dietitian. By the way, fire is also not the most useful way of cooking. Prolonged exposure to high temperatures destroys the fiber structure, and the products lose their useful properties."Carbohydrates vegetables and starchy foods break down to glucose and raise the glycemic index of the product. This is particularly disadvantageous to those who are overweight with impaired glucose metabolism. Grains, subjected to quenching, also broken down into glucose. Than it is fraught? The fact that the feeling of fullness after eating pretty quickly you will leave" — explains nutritionist.
Want to keep slim? Choose the right cooking techniques.
Cooked foods quickly and easily absorbed by the body, which allows us to obtain all the useful minerals. In addition, the boiling eliminates the use of oil which makes the food less nutritious.
However, there is to boiling nuances. For example, most products fall apart when cooked, become less crunchy, lose their rich taste. "Besides, if you cook so foods of animal origin, the first soup on the background of high temperature cooking can leave all the toxic elements and metal salts contained in meat. Therefore, the first broth after boiling, it is important to drain and cook the main dish already on the secondary broth" — advises Rimma moysenko.
Useful tips. Cook vegetables? Do this with the lid closed, with the maximum temperature and the minimum amount of water only slightly covers the products. "So you minimize the release of vitamins and minerals and bringing them into the water. Cook vegetables until half better, in order to preserve their nutritional value and improve the glycemic index", explains the dietician.
Nutritionists do not recommend to tenderize vegetables as for the soups, the vegetables, they should not seethe. It is better to treat semi-rigid products blender — to save the vitamins and fiber.
Cook grits? Consider this: in the cooking of some cereal crops in broth pass b vitamins, so do not fill them with plenty of water. Add to the pan quite a bit of liquid, so that after croup it swell, you do not have to drain the excess broth.
This method is one of the most successful to preserve the nutritional values as meat and vegetables. "First, the food is cooked without oil, and secondly, they get juicy and with a reduced calorie, easily digested and contain no irritants. This food is ideal for those who want to lose weight — it quickly saturates and does not cause an increased appetite," explains the nutritionist.
However, the taste of these dishes usually turns bland and like it is not everything. In addition, quite risky to cook for a couple of large pieces of meat — they can be steamed whole, which is quite dangerous for health.
Useful tips. "Dilute" deflating taste of the dish by adding herbs and garlic.
Baking allows you to retain the shape, texture, color, taste and quality of the product. In addition, this method of cooking does not require a lot of attention: put it in the oven chicken with vegetables and left to do other things.
However, foods containing hidden fats when baking their benefit to slimming lose."Even lean meat in this case allocates a sufficiently large amount of fat. Therefore baking animal fats does not fit the category of people who reduce weight and have severe gastrointestinal disease," — says nutritionist. But vegetables, on the contrary, when cooked retain useful nutritional value.
Useful tips. Ideal for this method of cooking root vegetables in the oven they retain their structure, and under the influence of dry heat sugar in them caramelized original and give the dish a sweet taste. Don't believe? Compare the taste of boiled and roasted beets.
Bake products better without the use of a sleeve But the use of a sleeve for baking experts do not approve. Plastic, from which it is made, at high temperatures capable of releasing toxic substances in food. The foil in this sense is a more secure option.
4. Cooking on the grill
"This method allows us to cook without oil. However, the usefulness of the product will depend on what kind of grill you use — electric, convection oven, etc." — says nutritionist. So, for example, electric models allow you to cook more healthy food as opposed to those cases when we bake something on an open fire: the same lighter fluid highlights in the food of different chemical composition. And fat, flowing through the device, quickly recyclable, re-forming carcinogenic smoke.
However, to cook meat on open fire is quite dangerous — it can not fry until the end, which increases the risk of getting an infectious disease.
Useful tips. It is very important to follow the rules of cooking in which the grill does not allow the product to char and keeps all the internal juices. "To do this, select the height of the fire, the cooking time and the speed of rotation of the product around its axis. Aerogrill ignores these settings and allows you to accurately prepare healthy foods, compared to grilled outdoors," advises the specialist.
5. Roasting on a dry pan
Pans with Teflon coating allow to fry food without oil. And this, as we have, of course, minimum calories and no TRANS fats.
However, it is proven that such pans with regular exposure to high temperatures in a few years start to allocate carcinogens that enter the food. The more scratches on the dishes — the more carcinogens gets into the product.
Useful tips. According to a nutritionist, safe in this sense are cast iron pans. And if you're roasting a product will give off juices, it is best to use parchment paper: lay it on the pan and lay on top of vegetables or meat — this technique will help to avoid the charring of food.
However, to do without oil and other method is to heat the pan on very low heat, sprinkle in there chopped onion and salt, stir. Simmer the vegetables on low heat 10-12 minutes, during this time, he will give a lot of juice, which will replace the oil. After add the remaining ingredients.
6. "Su" (Sous Vide)
This cooking product in vacuo at low temperature (47-80 degrees) for extended periods of time. "If the food is subject to vacuum, it really does not lose during the heat treatment of its nutritional value or one per cent," — says nutritionist.
However, the main disadvantage of this method is that the food is cooked very slowly and for specialized equipment that usually is only in special restaurants specializing in "su."
Useful tips. A variation of the "su view" you can try at home. It is safest to experiment with fish: a small piece of salmon, place in Ziploc package or any other — and with a tight valve on. Add some salt, spices and herbs to taste, 1 tsp oil. Then gradually lower it in a container of warm running water buckle up — the air from the bag gradually rise up to release it from there hands. Close the valve and leave the package in a tank with running water for 50-70 minutes. Readiness courses can be identified by appearance — the fish should be pale pink.