How to cook healthy

ICMR says open cooking can accelerate nutrient loss, according to the Indian Express.

Covering food while cooking has been recommended by ICMR in its recently published guidelines. When covered, food cooks faster and nutrients are retained better due to shorter cooking time.

Steaming is considered the best cooking method.

When cooking with the lid open, food takes longer to cook and exposure to air accelerates nutrient loss.

The ICMR guidelines also state: Although cooking under a lid will cause discoloration of green leafy vegetables, it will minimize nutrient loss.

What is the best cooking method?

According to ICMR, cooking methods like pressure cooking or steaming should be preferred over stir-frying or frying as they can reduce nutrients.

For vegetables, steaming is the best cooking method to increase antioxidant and polyphenol levels, guidelines say, according to the Indian Express.

For pulses in particular, boiling or pressure cooking is the best way to improve the nutritional quality of pulses as the boiling and pressure cooking processes help destroy the anti-nutritional factors present in the pulses, says ICMR.

Microwave cooking retains more vitamins and minerals

How about cooking in microwave?

ICMR says food cooked in microwave ovens retains more vitamins and minerals than any other cooking method because nutrients are not washed away.

The instructions say the shorter cooking time in the microwave should help preserve vitamins and other nutrients from being destroyed by heating.

Source: https://thanhnien.vn/chuyen-gia-huong-dan-cach-nau-an-tot-cho-suc-khoe-185240619193356358.htm