According to the family doctor
What are the benefits of cooking at home compared to going to a restaurant and ordering takeout?
Many people first think of hygiene, healthier, in fact, this is nothing, there are more powerful.
A study in Public Health Nutrition, an authoritative British nutrition journal, shows that cooking has a special benefit: cooking at home reduces the risk of death.
The study followed 1,888 older adults over the age of 65 (valid sample) for up to 10 years, taking into account factors such as gender, age, nutritional knowledge, financial status, etc., and found that cooking more than 5 times a week was associated with a 40% lower risk of death.
Of course, cooking at home does not mean absolute health, and behind the fragrant kitchen and stir-frying stove, there may also be hidden dangers of disease and cancer.
These so-called "good habits" of cooking are quietly harming the health of the whole family, so don't ignore them!
Stir-fry the vegetables in oil that has been fried repeatedly
Fuel-saving is a habit that parents can't always quit when cooking, especially during the Chinese New Year, frying fish and meat, the amount of oil used is often relatively large, and the used oil is reluctant to throw away and reuse naturally.
Although thrift is a virtue, it is easy to save a small amount of money and suffer a big loss when using oil repeatedly.
When oil is at high temperatures, it will oxidize rancidity, which will not only reduce its own nutritional value, but also may destroy the B vitamins in the food, and it is also more likely to deteriorate.
Source: Yitu.com
In the frying oil, various harmful substances remain, and in the process of repeated frying, even Class 1 carcinogens such as heterocyclic amines and benzopyrene will be produced, which are related to liver cancer, stomach cancer, intestinal cancer, breast cancer, etc.
If you feel sorry for it, it is recommended to filter the residue, seal and refrigerate, and use it as soon as possible, preferably only once, and it is a good choice for cold salad.
Note: Many people like to stir-fry the next dish without brushing the pot, but even if it looks clean, there will be grease and vegetable residue at the bottom of the pot, which is heated at a high temperature and can easily paste the pot and produce carcinogens.
When the oil is smoking, stir-fry the vegetables
Many people think that when the oil is hot, the vegetables can be fried fragrantly, but in fact, this "trick" only applies to the previous lettuce oil.
Today's edible oil belongs to refined oil, in which harmful impurities such as edible and storage have been removed, and the oil temperature is too high, which will destroy the nutrients such as vitamin C and folic acid of food.
When heated to a specific temperature, the fatty acids and glycerin in it will run out and be oxidized, producing harmful aldehydes and polycyclic aromatic hydrocarbons, and forming oil smoke.
Source: Yitu.com
When the oil is burned to 120 °C, benzopyrene will be produced, causing damage to human organs, and when the oil is burned to 150 °C, acrolein will be produced, which will strongly irritate the respiratory tract and cause rhinitis, pharyngitis, tracheitis, etc.
In particular, refined peanut oil, sunflower oil, corn oil, or stable fatty acids, or antioxidants, high smoke point, more than 200 °C, even if there is no smoke, the oil temperature is not necessarily low.
Therefore, when the oil is not smoking, silent, and slightly warm, it is ready to stir-fry.
Note: If you do not drain the water during stir-frying, the moment the ingredients come into contact with the oil, they will splash violently and vaporize, producing a lot of fine particles, and the PM2.5 level may be higher than that during frying.
Turn off the hood immediately after frying
"Stir-frying" is the most important cooking method in Chinese food, and cooking oil can produce a lot of oil smoke at high temperatures.
Oil smoke contains more than 200 harmful substances, which may damage the skin, enter the respiratory system, and for people with related diseases, it may also aggravate the condition and induce asthma, inflammation, etc.
Inhaling these fine particles is likely to cause damage to the lungs, and over time, it may cause pneumonia and even lung cancer. The study found that this oil smoke increases the risk of lung cancer in female non-smokers by 3.79 times.
Source: Yitu.com
It takes time for the smoke particles to diffuse, and turning off the range hood immediately after cooking will make the smoke particles stay indoors, and the PM2.5 in the air will continue to rise.
Then don't stir-fry, just boil water, boil a hot, the smoke is not big, do you want to open the range hood?
In fact, coal gas also produces harmful substances, and after 20 minutes of burning, the content of nitrogen oxides and carbon monoxide will greatly exceed the standard. Therefore, as long as the gas stove is turned on, the range hood must be turned on.
Note: The correct usage of the range hood should be "turn on early and turn off late", after frying, continue to turn on for 3-5 minutes to ensure that harmful gases are fully discharged.
In addition to the above 3 habits, defrosting before cooking is also a technical job.
Defrosting is a link that cooks will never be unfamiliar with, and the thawing method of adding water to soak is a routine operation in many families.
Don't think it's time and trouble, in fact, this will not only seriously reduce the quality of the meat, but also may pose a safety risk.
Soaking in cold water usually takes more than 1 hour, which is easy to breed microorganisms, and soluble proteins and B vitamins in the meat will gradually be lost during the soaking process.
Although hot water can inhibit the growth of microorganisms to a certain extent, it will cause the protein in the outermost layer of meat to quickly denature, shrink, and appear voids, and the loss rate of nutrients in it is higher than that of soaking in cold water.
Source: Yitu.com
In addition, hot water can only speed up the defrosting of the outermost layer of meat, and the heat transfer to the inner layer is still slower, and the thawing effect is not much faster than cold water.
The risk of contamination of raw meat with pathogenic microorganisms is relatively high, and some heat-resistant toxins are difficult to be decomposed by heating. Therefore, even if it is cooked and then eaten, microorganisms cannot be allowed to multiply.
For example, aflatoxin secreted by Aspergillus flavus is a Class 1 carcinogen that may induce liver cancer, stomach cancer, intestinal cancer, etc., and Salmonella, Shigella, and Escherichia coli will release endotoxins after lysis, which may cause diarrhea and fever.
The best solution for defrosting is to transfer the meat from the freezer to the refrigerator in advance. The refrigeration temperature of 3-5 °C can not only melt the frost, but also avoid the loss of nutrients, the reproduction of microorganisms, and the oxidation of fat and protein to the greatest extent.
Source: Yitu.com
When cooking at home, it is best to choose the way of steaming and boiling, and when stir-frying, frying, frying, and baking, master some tips to reduce the harm as much as possible:
Stir-fry in a hot pan with cold oil, stir-fry quickly over high heat;
It is best not to use oil repeatedly for frying, and you can isolate some temperatures by hanging paste;
Electric grilling is healthier than charcoal grilling over an open flame, and wrapping the food in tin foil can make the food as "over-fired" as possible. In addition to this, the food can be cut into small pieces before cooking, or boiled until half-cooked to shorten the time of heating at high temperatures.