Boiled food can be more healthy than raw
Late winter and early spring is the most difficult season for the body, because then he needs more vitamins. Dietitians recommend that during this period, especially to increase the consumption of boiled or cooked by steaming vegetables, as a rule they are more useful than raw. Traditionally considered in carrots has many vitamin A, but in fact the main merit of the carrots are alpha and beta-carotene – powerful antioxidants, which dispose of free radicals, slow the aging process and protect against atherosclerosis and cancer. Carrots also contain lutein, which helps to maintain proper vision even in the very elderly. Indeed, vitamin A (in this sense) in carrots will not – it is produced in our body from carotenes, after the use of this vegetable. If the carrots are cooked, they beneficial carotenoids increased by about 14% lutein – by 11%. So – put more carrots when making soup or a vegetable garnish. If the carrots are cooked in the oven or fryer, useful substances in their declining – they become even less than in the raw vegetable. Do not hurry to give up this method of preparation – has been shown so carrots are equally useful. What explains this paradox? Scientists say that despite reducing the amount of carotenes in carrots cooked in this way increases the total antioxidant activity, ie they become more useful because more effectively disposed of free radicals. Spanish researchers have also found this phenomenon: the process of cooking carotene is converted into more active forms, as well as additional new form and antioxidants.
The content of carotenoids in broccoli after its preparation of steam is more than in carrots. Total antioxidant activity was also higher, and most importantly glucosonats content increased by 30%. And with boiling and frying they are reduced by 84%. For glucosonats some studies have shown that they possess anti-cancer effect. These substances that protect us from the development of malignancy appear in all types of cabbage – white, cauliflower, etc., but to protect us better, they should be cooked by steaming. Boiling and the cooked cabbage in the oven is also useful, but contains less glucosonats. Courgettes for the most useful methods are boiling or preparation of steam or in an oven. The temperature of the heating of the vegetables when they cook with steam, is not as high as in frying, so destructive effect of temperature is not so strong. The heat is not so dangerous for vitamins. Raw vegetables give us all the vitamins – a significant part of their transit through the digestive tract. This is due to the fact that they are tightly “trapped” in a matrix of cellulose. During cooking the matrix is destroyed and vitamins are distributed more easily.
Lycopene is also a powerful antioxidant, which according to previous research is considered to be particularly useful for men. This red substance (contained most at home) enhances the quality of sperm and hinder the development of prostate cancer. Lycopene is also useful for women – it prevents the development of malignancy in the breast and uterus. In raw tomatoes, Lycopene is absorbed worse because of the presence of so-called. strong matrix. Its destruction at moderate heat treatment times enhances its protective effect. Prepared in the oven (or steam) or converted into paste and tomato juice, tomatoes provide a much more active lycopene.
