The microwave can really cook, and it's healthier than boiling
Nowadays, all kinds of Internet celebrity small household appliances are emerging in an endless stream, and many people have long forgotten the microwave oven on the shore of Daming Lake.
As the former top of the kitchen, it is now reduced to either eating ashes in the corner or lying flat in idle fish.
can still heat up leftovers, which is considered a good mix.
Image source: Internet
Look at the wronged child, we have to stand up and say a few words!
Truth be told, the microwave is really a seriously underrated kitchen appliance.
Many people think that it is an ordinary tool for hot leftovers, but in fact, people cook quickly and conveniently, which can be called a small whirlwind of cooking.
In addition, you must not think -
Microwave heating is a high-efficiency and short-term heating method, so compared with traditional frying and stir-frying, there is less loss of nutrients in food, and health is firmly controlled!
Microwaves are electromagnetic waves that do not generate heat themselves, but they can cause polar molecules (such as water molecules) in food to move back and forth billions of times per second, friction to generate heat, and cook themselves.
Whereas traditional cooking transfers heat from the outside in, microwave cooking food heats both inside and out, and the time it takes to achieve the same doneness is greatly reduced.
Pictures come
Source:
Business Insider
Let's go, today we will see its real strength, and we have prepared 5 at the end of the article
“
Quick microwave recipe"
。
Hurry up and collect it, and let your microwave oven get up and running!
Microwaving vegetables is healthier than boiling
What do we want to eat vegetables? Vitamins, dietary fiber and antioxidants.
Dietary fiber is okay, relatively stable, heating does not hurt it much.
However, vitamins and antioxidants are suspended, either afraid of heat or soluble in water. Not to mention frying and stir-frying, it is easy to lose them when boiled.
The study found that the retention rate of vitamin C in microwave vegetables was significantly higher than that of boiled vegetables under the same conditions of doneness
, and at the same time, it does not lose healthy steamed dishes.
There are also flavonoids, antioxidants found in vegetables, which have been linked to a reduced risk of cardiovascular disease and cancer.
Microwaves can also retain it well, and there may even be a situation where the flavonoid content does not decrease but rises.
Under the condition of rapid internal heating, the destruction of the cell wall of plant tissues and the loss of secondary structure caused the partially bound flavonoids to become free forms, which led to the elevation of the detection results. In addition, the efficient heating of microwaves passivates the enzymes that cause the loss of flavonoids, thereby reducing the loss to a certain extent.
In addition, some experiments have also specifically studied the effect of cooking methods on the antioxidant capacity of vegetables.
After the discovery of microwaves, the antioxidant capacity of vegetables such as bitter gourd, zucchini, celery, and artemisia was improved.
In other words, if you want to eat healthily in the future, please also take a look at the microwave.
Getting a dish in 5 minutes not only helps you lock in nutrition, but also saves one pot from washing, and the lazy are ecstatic!
Pictures come
Source:
Photographed by the author
Microwave meat retains a lot of beneficial ingredients
Less production of harmful substances
Poultry meat can provide high-quality protein, B vitamins and other nutrients.
Protein is not a big problem, and proper heating can improve its digestibility. But B vitamins are sensitive to heat and can be easily destroyed.
Eh~ You can also try the microwave.
The researchers heated the fresh chicken in a regular microwave, convection microwave, and conventional oven to a core temperature of 79°C.
The retention of vitamin B1 was measured and found to be superior to the oven in both microwave methods.
In addition, it is always recommended that everyone eat less barbecue, because meat is prone to carcinogens such as benzopyrene when charcoal grilling.
In contrast, microwaves are more "harmless to livestock".
The experiment found that after the pork pieces were heated in a 900W inverter microwave oven for 5 minutes and 6 minutes, no benzopyrene was detected.
In fact, it only takes 70~80 seconds to cook the pork pieces under this microwave power, and the experiment deliberately extended the heating time and did not detect benzopyrene.
Of course, cooking meat in the microwave is certainly not as convenient as vegetables.
For example, the meat needs to be cut into small pieces to avoid uneven heating.
Because the microwave heating speed is very fast, it is recommended to set the time in sections to achieve the best effect for those who have little experience, such as heating for 2 minutes first, and then heating for 1 minute.
Don't panic, the delicious secret of microwave meat has been specially arranged for you later.
Friends who have mastered the microwave meat stunt by themselves are also welcome to come to the message area to chat about their experience.
Microwaving fish has less effect on beneficial fatty acids
Fish is a good source of high-quality protein, vitamins, unsaturated fatty acids.
In particular, some marine fish are rich in omega-3 unsaturated fatty acids, which reduce the risk of cardiovascular disease.
Since it is called unsaturated, it means that it is unstable and easy to oxidize when heated.
Come on, the microwave has come in handy again!
Studies have found that microwave processing takes a short time and retains omega-3 unsaturated fatty acids better.
Audisio et al. cooked cod in microwave and conventional electric ovens, and the results showed a 92% preservation rate of unsaturated fatty acids after microwave.
Image Credits:
Photographed by the author
And ah friends, as the cooking tool with the highest heating efficiency known at present, the microwave oven can not only retain the nutrients of food well, but also save trouble.
Cooking is huge and there is no nasty fumes, and you don't even have to wash the pot, which is a lazy gospel. But it's good to die of labor, how can you let it sit idle!
Master these tricks to thoroughly understand the microwave oven
According to our observations, most of the friends who will idle the microwave oven are a little "overturned" experience.
Image source: Xiaohongshu
It's easy to do, let's figure out the principle of microwave, and you don't have to be scared.
As mentioned earlier, microwaves are electromagnetic waves that can cause polar molecules in food (which are also water molecules that are most likely to absorb microwaves) to vibrate violently and rub to generate heat, so as to become cooked.
What does this mean?
Cooking in the microwave is "quick cooked", but it is also prone to "uneven heating".
In response to these two characteristics, we have compiled a wave of practical tips, and you will realize it after reading it.
Come on, the theory is over, and finally give you a wave of practical application.
5 recipes and 5 types of ingredients, draw inferences from each other after mastering them, and casually use the microwave oven to make a table of dishes, and the collection is not a loss!
Okay, that's all for today's dry goods, I hope this break can make everyone reacquaint themselves with microwave ovens.
Of course, its skills are much more than those in the article. If you have more tricks to revitalize the microwave oven, don't control it, hurry to the message area and show your hands.
Such a technology that benefits lazy people, don't waste it, play!
bibliography
[1] Wan Benyi, Dong Haizhou, Liu Chuanfu.Study on the effect of microwave heating on vitamins in food[J].Cereals, Oils and Food Science and Technology,2001(05):45-47.
[2] HE Xiangyi, HE Hongju, FAN Zhihong, WANG Rong, WANG Lu.Effect of cooking methods on flavonoids and carotenoids in three kinds of leafy vegetables[J].Chinese Journal of Food Science,2016,16(07):276-282.
Effect of different heat treatments on antioxidant activity of vegetables[J].Food and Fermentation Industry,2005(06):30-32.
[4] Uherová R.,Hozová B.,Smirnov V.. The effect of microwave heating on retention of some B vitamins[J]. Food Chemistry,1993,46(3).
[5] Garcia MT. Cooking-freezing-reheating (CFR)of sardine fillets: Effect of different cooking and reheating procedures on the proximate and compositions. Food Chemistry,2003,83(3):349-356.
[6] Zhang Tianyi. Study on the effect of microwave heating on the formation of protein and benzopyrene in pork[D].South China University of Technology,2013.
[7] Li Nannan, Fan Zhihong.Effect of cooking and processing on the nutritional value of fish[J].China Food and Nutrition,2011,17(02):82-85.
Planning and production
Source丨This article is authorized to be reprinted from the Lilac Life Research Institute (ID: DingXiangLab), and may not be reprinted again without authorization
Audit丨Li Chun, National Registered Dietitian
Editor-in-charge丨Wang Mengru
Do you like to use the microwave?
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