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Each person sooner or later thinks about proper nutrition. A healthy diet does not mean that you need to adhere to a strict diet and eat everything lean and tasteless. Healthy food can be tasty, varied, easy to prepare. The main thing – to review their some food habits and ways of cooking.

15 life hacks for preparing healthy foods that will help you switch to a healthy diet in the MedAboutMe article.

Buy a good double boiler

A good steamer is an investment in your health. It is steaming that allows preserving vitamins in products as much as possible, and therefore this method of processing is considered the healthiest. When steaming foods, especially vegetables, they are not exposed to too high temperatures that destroy nutrients.

Fact!

Fact!

Do not assume that steaming makes food tasteless. On the contrary, a double boiler will allow you to cook the most juicy meat, fish and vegetable dishes, since the juice will not leak during cooking.

So, for example, in 2009, scientists from China came to the conclusion that it’s just steaming that will preserve vitamins in cabbage, while when cooking in a pan or frying in a pan, all the beneficial properties of the vegetable are lost.

Do not use pans with damaged non-stick coating.

Do not use pans with damaged non-stick coating.

In the production of Teflon, perfluorooctanoic acid (PFOA) is used, which, upon overheating or damage to the coating, begins to release carcinogenic substances in food. That is why you can’t continue to use the pan if chips, scratches or other signs of deformation are visible on it.

The US Environmental Protection Agency has called perfluorooctanoic acid a substance that has toxic and carcinogenic properties.

Choose metal type frying pans

The most popular are aluminum pans: they are inexpensive, they have greater thermal conductivity than dishes made of other metals. However, their advantages end there. Thin pans made of extruded aluminum unevenly heated, under the influence of high temperature damage occurs cheap punching with non-stick coating.

It is better to choose not thin pans from stamped aluminum, but cast ones: they are heavier, with thin walls and a multilayer bottom. Such pans are uniformly heated and not deformed so quickly.

Fact!

Fact!

Cast iron is considered the safest metal for frying pans, since at high temperatures it does not emit harmful substances.

Drink black tea without milk

Black tea is rich in catechins flavonoids, which are known as a prophylactic for cardiovascular disease. In 2007, researchers from the European Heart Journal found that adding milk significantly reduces the beneficial properties of black tea, since milk protein casein reduces the concentration of catechins and helps to dilate blood vessels.

Add lemon to green tea

Add lemon to green tea

Green tea and lemon juice are a wonderful combination that not only refreshes and invigorates, but also benefits health. Scientists from the University of Social Studies Purdue, USA, found that the combination of green tea and lemon juice helps the body better absorb the antioxidants catechins that are contained in tea.

Use less oil when frying

Many out of habit pour much more oil into the pan than is necessary for cooking meat, fish and vegetable dishes. To make food healthier and less fatty, try to fry less, especially at high temperatures. Silicone brush, which can be greased pan, will help reduce the amount of oil.

Advice!

Advice!

After frying, use paper napkins to collect excess oil from the fried product.

Do not lay meat and vegetables at the same time.

When cooking soup or borscht, it is not necessary to lay the meat at the same time as the vegetables, since the meat takes more time to bring to readiness, and the vegetables are digested by that time.

Do not reuse oil

Do not reuse oil

With prolonged heating of vegetable oil, as well as with repeated heating, carcinogens are formed. Researchers at the University of Illinois have found that re-using oil can accelerate the growth of cancer cells. Therefore, always use only fresh oil, do not heat it to such a temperature that it begins to smoke.

Learn to cook marinades

It is known that carcinogens are afraid of marinades, so the meat before roasting, especially on the grill, must be soaked in sour wine, lemon juice or vinegar. So kebabs will get tastier.

Replace mayonnaise with yogurt

Purchased mayonnaise is a product that is best abandoned to anyone who adheres to the principles of healthy eating. There are many recipes for equally delicious and savory sauces, which can be called a healthier alternative to mayonnaise. A variety of sauces can be prepared based on natural yogurt. For example, sauce with mustard and lemon juice, yogurt sauce with horseradish and garlic, tartar sauce with pickles and olive oil.

Tip!

Tip!

If the recipe requires the use of mayonnaise to prepare the dough, then you can replace it with dressing from sunflower oil and lemon juice, which is whipped with a whisk. This dressing goes into the dough for pies and cookies.

Add spices

Add spices

Spices not only enhance the taste of the product, but also allow you to cook healthier foods. So, some spices are natural antioxidants that reduce the level of carcinogens that are released when frying in vegetable oil. For this reason, spices should be added to raw minced meat or simply seasoned meat before frying. Spices with such actions include ground dried ginger, cumin, rosemary, coriander, cumin.

Choose the right salt

Many people think that salt is all the more useful the higher its grade (salt is the first, second, highest and “extra” grade). However, you should not think that the grade "extra" is an indicator of the best quality. On the contrary, the lower the grade of salt, the closer its composition to the natural, and the better for human health. For example, the “extra” variety contains the maximum amount of harmful sodium chloride and the minimum amount of potassium needed by a person.

Use natural flavor enhancers instead of salt

If after reducing the amount of salt food seems to you fresh, then use natural flavor enhancers. Food can be seasoned with spices that compensate for the lack of salt, as well as season it with greens. Another good alternative to salt is berry and fruit organic acids. For example, lemon juice, cranberry juice or cranberries, any sour preserves. Sour jams can be covered with meat before cooking, and the fish is successfully combined with lemon juice.

Cook vegetables correctly

Cook vegetables correctly

During cooking, a significant amount of vitamins and minerals in vegetables is destroyed, but proper cooking will reduce these losses. So, vegetables in a pan must be completely covered with water. If the liquid has boiled, then you should not add cold water, since oxygen will get into the broth with it, which destroys vitamin C. Therefore, it is better to cook vegetables in a pan with a tightly closed lid.

Tip!

Tip!

Avoid digesting vegetables, as their benefits will be minimized. It is better to put vegetables in boiling water, and not in cold water.

Do not neglect frozen vegetables

Freezing is the best way to preserve vitamins in fruits and vegetables for a long time, so you should not neglect them, especially not in season. The fact is that fresh vegetables and fruits that are sold in supermarkets out of season can be called fresh only conditionally, since they go a long way, often with processing to extend freshness. Frozen vegetables, as a rule, are frozen immediately after harvest, which allows them to preserve their nutritional value.

Remember that frozen vegetables and fruits should not be thawed in water, as they lose all their benefits.

Expert comment

Donald Hensrud, MD, USA

Donald Hensrud, MD, USA

Choosing the right foods is one of the components of a healthy diet. But just as important is how you cook these foods. Studies have shown that some cooking methods can change its composition so that it can harm our health. For example, studies have shown a link between excessive consumption of fried meat and the risk of developing cancer of the rectum and pancreas.

However, do not panic, as we have not yet fully figured out a lot, but we know for sure that some cooking methods are better used for everyday cooking, while others should be left for special occasions.

For example, frying. Proper cooking is with a suitable oil and a suitable temperature. So, when overheated vegetable oil begins to release harmful substances that increase the risk of cancer. You can not heat the vegetable oil to high temperatures, because it begins to oxidize and release hazardous substances. It is worth noting that the oxidation of oil occurs even without cooking, when the oil becomes rancid. But the higher you heat the oil, the faster it will oxidize.

In general, frying is not necessary. The main thing is to fry foods for a short time, with a small amount of oil and not to allow it to overheat.

As for grilled meat, if you adhere to the rules of a healthy diet and sometimes allow yourself to cook grilled meat, then most likely this will not bring serious harm to your health. The main thing is to observe the measure. The National Cancer Institute recommends cutting out grilled charred meat pieces and turning it over often during cooking.

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