Have you ever noticed that, in everyday cooking, we do lots of things that we are used to, only by inertia? As practice shows, this does not always work in the kitchen. If we do not review our habits, we can get such unpleasant things as the squid rubbery, gelatin without curdling, spaghetti paste, and a child crying for not wanting to try a new dish.
In Great.guru we have prepared a list of errors that you should not repeat if you want your food to be healthy and delicious.
1. We cook the seafood too long
There is the opinion that the cooked shellfish, shrimp and squid, it is something bland and rubbery. In fact, this effect is generally obtained when it is not compliant with the cooking technique. The general recommendation for cooking seafood is to have enough salt and do not exceed the cooking time.
Therefore, the chefs recommend cooking the squid very fast (to keep the squid thawed in boiling water for 20-30 seconds) or, if you’ve gone to boiling it, to cook it much more time. Therefore, you can boil the squid “gummy” for 15-20 minutes and then let it sit for about half an hour.
For the shrimp, the cooking time depends on the size. The pre-cooked (pink in color) is thrown into the boiling water for 2-3 minutes, the shrimp peeled raw cooked in boiling water for 3-4 minutes, the shrimp fresh need up to 7 minutes of cooking.
2. We choose the fruits that are incorrect for the gelatin
If you want to prepare a delicious jelly and not to spoil the products, you have to remember that not all the fruits in raw form are appropriate for this. When you add pineapple, kiwi, figs or papaya tender, the gelatin simply not cuajará. This phenomenon has an explanation scientific: all these fruits contain proteolytic enzymes that destroy the bonds between the amino acids of the protein (and gelatin is nothing more than a form of collagen protein).
This restriction does not apply to the components gelling vegetables: agar-agar, and pectin, so that they can be used without worry of these properties.
3. Cook the spaghetti with a little water and the enjuagamos
The rules to cook pasta (especially spaghetti), are quite different from the macaroni. The chefs advise you to cook the spaghetti in plenty of water, be sure to salt the water in the cooking process, don’t add olive oil to the water and never washes. Especially critical is the last error: the wash will cool the pasta (which “comes to term” a few more minutes after emptying the water) and remove the starch, which will affect the absorption of the sauce.
4. Avoid the salad dressings fatty for salad vegetables
If you think that even a tablespoon of oil in the salad can damage your health, then it is time to change your attitude. Scientists from the University of Purdue (USA UU.) carried out a study on the use of different dressings for salads.
The results showed that the vegetables without fat lost not only in caloric content, but also in benefits. Antioxidants, carotenoids (lycopene in tomatoes, lutein in green leafy vegetables, spinach, and celery, beta carotene in carrots, peppers, lettuce and green onion, etc) are absorbed only by the addition of fat. By the way, we can make similar conclusions with respect to the antioxidants in most fruits: with added fat (for example, yogurt) make it more healthy.
5. Use marinade to tenderize the meat
Contrary to the widespread view that the marinade can “save” the meat tough, it is shown: its purpose is limited to give a taste and a special aroma due to the spices and the additives that it contains. Acids (for example, vinegar, apple juice, or pomegranate, etc) only affect the surface of the meat without penetrate it and not make it more soft.
On the contrary, it is known that vinegar, which is one of the marinades more popular for the grill, you can compress the fibers of the meat and dry it. Marinades aggressive with content of enzymes (for example, kiwi), if you exceed the time of the process of marinade, make the surface of the meat in the porridge.
6. Discuss to cut or chop with your hands the leaves of lettuce and vegetables
For a long time there is the stereotype of salads and aromatic herbs (basil, mint, rosemary, etc) can’t be cut with a knife. In fact, nutritionists highlight the advantages of both methods. Choose what is preferable for you.
Cut with a knife (in addition to the obvious convenience):
- The cut, increases the amount of polyphenol antioxidants. This effect is especially pronounced when cutting lettuce and celery.
Cut with the hands:
- Leaf cells suffer less damage, decrease the loss of potassium and vitamin C.
- It slows down the darkening process — oxidation (however, you can also stop it by cutting off the leaves with a sharp knife non-metallic (e.g. ceramic), and keeping the salad in the fridge).
- Cut with a knife can change the flavor of the vegetables: a higher concentration of polyphenols provides a bitter taste.
7. Eat flax seeds whole
We do not want to discuss the use of flax seed as a food additive. Contain a large amount of omega-3 fatty acids, fiber and antioxidants. But, when you add them to a salad or smoothies, you have to remember that the hard shell is not digested neither in the stomach nor in the intestines. Therefore, nutritionists recommend eating ground flax seed or, at least, chew them carefully.
8. Fry or we meat, chicken and fish
The roast beef with caramelized onion is very tasty. Unfortunately, the damage from such food will be greater than pleasure. By exposing protein and fatty foods at high temperatures (frying in a pan, grill or simmer), especially with added sugars (such as caramelized onions or sweet marinade), intensifies glycation end products: the reaction between proteins and sugars.
It is shown that advanced glycation end products, formed in the process of cooking, in high concentrations can cause the development of diabetes, cardiovascular disease and even contribute to premature aging and Alzheimer’s disease. In addition, when frying any meat, poultry, and fish, form heterocyclic amines, which have been described as carcinogens.
The researchers propose:
- The most secure methods to cook meat and fish are boiled and stewed.
- According to the results of the research of the Lawrence Livermore National Laboratory (California), the pre-processing of the meat in the microwave oven before grilling reduces the mutagenicity of heterocyclic amines in a 95%.
- Do not use the juice that remains after frying.
- Cut totally the pieces burned.
- Fry constantly rotating the piece of meat.
- Remove the fat from the meat and skin of chicken.
- Accompany the meat with vegetables and tea for its high content of antioxidants. According to several studies, the rosemary, the sage, the thyme, the garlic, apples, pineapples, also the tea and the tomatoes are especially active in the neutralization of the radicals harmful.
9. Do not leave to soak nuts and whole grains
Nuts are a snack wonderful, healthy and rich in B vitamins and iron. Whole grains are a good source of complex carbohydrates and trace elements. However, they contain enzyme inhibitors that slow the chemical processes and reduce the bioavailability of minerals and vitamins. To reduce your concentration and get all the benefits, it is recommended to soak the raw nuts, and whole grains.
10. Do not eat pumpkins, and squash raw
Few people know that the pumpkin and his “relative” zucchini, not only can, but should be eaten raw for its beneficial properties. Therefore, you can use them as snacks diet that you do not increase the acidity of the stomach and does not cause disorders of digestion in healthy persons, they are also added to salads. The vitamins and fiber in raw form is preserved much better.
11. Cut garlic into pieces too large
When choosing the method for cutting the garlic, remember: the more smaller the pieces, the more taste and smell are going to have. Let’s say that there will not be much difference between a clove of garlic crushed in the press, crushed or finely chopped up and turned into porridge with a knife, but the use of teeth and heads of whole garlic can hardly improve the flavor of a dish.
The beneficial properties of garlic were on the point of view of scientists in the 80 years of the TWENTIETH century. It is known that the characteristic odour of garlic is due to the content of allicin. Coming in contact with the air, the allicin to form a series of compounds, the most important of which are garlic and -. These elements determine the useful properties of this plant: reduce the risk of stomach cancer and cardiovascular disease. Therefore, it is useful to let garlic “breathe” before you add it to the food.
12. We substituted the sugar for honey
What the honey is a healthy substitute for sugar? Nutritionists are not in agreement with this. In his opinion, there is not much difference in the content of calories, nor in the composition. Honey consists of glucose, fructose and a small amount of sucrose. The 100 grams of the product contain hundreds of times less than the recommended daily dose of other trace elements (such as calcium and potassium). The only advantage of honey is that, due to the greater amount of fructose will be sweeter than sugar and requires less.
Bonus 1: we cook without seasonings and spices for the children
First, we feed the children with food that is bland no seasonings or spices. Then, with much difficulty, we try to introduce new products in your diet. Does this sound familiar to you in this situation? The research of japanese scientists have shown: children who received foods with a small amount of seasonings accept much better any new product that those who were fed exclusively with the food “jars”.
Of course, there are spices that you will remain banned for a long time: all the hot peppers, chili, wasabi, curry. But the bell peppers, aromatic herbs (dill, parsley, basil, rosemary), sesame seeds, cinnamon and garlic can be given to children 1.5 to 2 years, preferably after consultation with the pediatrician.
Bonus 2: cool hot food before putting it in the fridge
If you are firmly convinced that the hot soup or the second course can’t be put in the fridge, the scientists will make you change your mind. Within 1-2 hours after cooking, at room temperature, the food becomes an ideal medium for the spread of germs. Especially if it’s hot within your department, the process will be faster. Therefore, do not wait for the product to cool completely.
As to the objections about the damage to the refrigerator, is enough to place a tray (for example, a cutting board) under the pan, or even better to split the food into several containers. The modern refrigerators are equipped with technology No-Frost, not to damage nor to accumulate frost on the walls, and the compressor will be more harmful to the jumps of voltage and frequent door opening.
Bonus 3: we started our day with a cup of coffee
Nutritionists do not recommend to start the day with a cup of coffee as our body is still a hormonal cycle (circadian) of 24 hours, and one of their regulators is the stress hormone, cortisol, that is also responsible for the feeling of liveliness. Its maximum level in the majority of people is observed at 8-9 in the morning (also at noon and between 17:30-18:30).
The combination of high cortisol and caffeine reduces the effectiveness of the latter and causes the habituation. Among the possible complications caused by prolonged consumption is also the hormone disorder, which consists in the elevated production of cortisol.
Among the culinary habits mentioned, did you find yours?
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