The specialist told about the mistakes that make losing weight in cooking
Method of cooking determine much of the meal’s dietary or not. To your diet is pseudodistances not only you need to choose the right foods, but well to process them thermally. Pravilnom expert on nutrition and weight loss Kate Matushkina told me how to cook. Where possible, dietary and useful.
KBZHU the same product in both raw and cooked forms may differ significantly.
Cooking. Reduces the calorie content of foods because of the nutrients goes into the broth.
Meat, fish, poultry when cooked, losing an average of 10-20% of calories. It is therefore recommended to cook the first dish on the second broth. Vegetables lose about 5-7%, because part of the sugars also goes into the broth.
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But this does not apply to starchy vegetables (potatoes, carrots, beets). They, on the contrary, when cooked, increases their calorie content by 30%! Plus increases the glycemic index. When losing weight these foods are cooked, the diet is better to limit.
Cereals and pasta retains its nutritional value, but the concentration KBZHU per 100 g is reduced due to the increase in volume. Therefore, we always measure out the dry cereal in the calculation of the daily menu.
Roasting or baking in the oven. Great ways of cooking, but only if you cook without adding fat (oil and butter).
In this case, the calorie content of foods from the primary will change slightly as a portion of the separated fat remain on the surface of the product or absorbed (this applies to meat, fish and poultry).
But if you add oil, the picture changes dramatically:
- Meat, fish and poultry will absorb about 20% oil
- Vegetables and mushrooms, like a sponge, will absorb 50-70% of the oil used
But if protein foods to cook on the grill, you not only will not add extra calories, but get rid of excess due to the melting of fat, averaging minus 5-15% of total calories.
The perfect way of heat treatment is considered to be steaming. KBZHU is saved along with all nutrients in full.
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