For some people, raw vegetables taste better than cooked. However, others feel more safe to eat when cooked. Apparently, there are a number of vegetables should be eaten while still fresh and still others must be boiled first solely for the sake of health.
Fresh is good, but there are times when cooked food is better for the digestive system. According to Italian researchers, cooking (depending on the method) can maintain and sometimes boost the nutritional value of vegetables.
This is in line with research published in the British Journal of Nutrition. The results showed that those who undergo strict raw food diet had lower levels of lycopene in the average.
Lycopene is an antioxidant that gives the red color on a number of fruits and vegetables. In addition, lycopene has potent anticancer ingredients and lowering cholesterol.
Described by Sharon Natoli, dietisi of Food and Nutrition Australia, "Tomatoes are cooked first become a better source of lycopene than eaten raw."
Why?
"Because the cooking process will help break down plant cell walls, making the nutrients contained in them more easily available to the digestive system," he said.
However, some sources of food is better when consumed when fresh. Because the number of nutrients can be damaged when exposed to heat.
"Some nutrients, like vitamin C, are very sensitive to heat. Thus, the longer the cooking process, nutrients increasingly vulnerable to damage," said Sharon, as quoted by Good Health.
With that fact, Sharon also gives suggestions for combining raw and cooked vegetables to be optimal nutritional value.
Garlic
Cut into pieces and let stand first before cooking. Garlic contains allicin, which has the ability to protect against the risk of heart disease. Well, cooking deactivates the enzymes needed to encourage allicin.
Unless you like to chew the raw condition, U.S. researchers recommend blew him first and silence for about 10 minutes before cooking. This makes the enzyme work before heat damage.
Spinach
Cooked before eaten. Spinach including calcium-rich vegetables. However, spinach is also high in oxalates, which can inhibit calcium accessibility. Fortunately, the process of cooking can reduce oxalate levels and on the other hand increase the lutein content.
A half cup of cooked spinach contains 6.3 mg suclah lutein, whereas a cup of raw spinach contains only 3.6 mg.
Broccoli
Eat raw or steamed soon after. Broccoli, as mentioned in some studies, containing sulforafane, chemicals that act as anticancer.
Unfortunately, the cooking process that is too hot to take away the chemical. The heat will destroy enzymes in broccoli called mirosinase.
Corn
Cooked, preferably a little longer, before being eaten. Research has shown that the longer the corn is cooked, the more antioxidants. Of the 22 percent increase after 10 minutes heated, and more than doubled after 50 minutes of cooking.
This cooking process will release specific antioxidants and are difficult to find, namely ferulik acids that help fight cancer. The researchers also found an increase to 900 per cent after it is cooked more than 50 minutes.
Besides cooking, canned corn also contain better antioxidants than fresh corn.
Cabbage
Eat raw or lightly cooked. Studies show that women who ate four or more servings of raw cabbage or cabbage lightly cooked a week during adolescence, 72 percent had fewer breast cancers than those consuming only one or two servings a week. Consumption of cabbage for adults also provide a protective effect.
To get a higher effect, select the cabbage purple rather than white cabbage. Purple cabbage has antioxidant activity six times higher than the greenish white.
Tomatoes
Dinner was over cooked with olive oil. The cooking process will boost the lycopene in tomatoes. Experts in the U.S. states that are exposed to heat for two minutes will double the amount of lycopene in tomatoes. While cooked for an hour will increase the levels of lycopene up to 164 percent.
Additional olive oil will give more benefits. Researchers in Melbourne, Australia, found that olive oil significantly increases the amount of lycopene that is absorbed during digestion.
One thing PEDU note, you should not store tomatoes in the refrigerator. Study in New Zealand show, tomatoes stored at a temperature of 25 degrees Celsius, after 10 days, containing two times more lycopene than those stored at temperatures around 7 degrees celsius.
Carrots
Eat when cooked. According to research in Arkansas, USA, which has been cooked carrots contains 34 percent more antioxidants than yangn still raw. In addition, the content falkarinol, components with anticancer ingredient, more.
It is described in research at the UK's Newcastle University, because carrots are cooked, the composition changed. Carrots are cooked will lose its ability to hold water. As a result, falkarinol concentration increases.
Advice of experts, cook carrots in a state utuh.Trik falkarinolnya this will make the content of 25 per cent more
Source: kompas.com
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