There are things we eat wrong. What you also thought the best way to prepare broccoli is cooking it? Did you know that the fruit, the crosscut, lose vitamin C ?.
These are small details that prevent us to draw the most out of the foods we eat. Here is a list of eight things that we all consume wrong. Sea remedy is simple.
1. Error: drink hastily orange juice
"Take the juice fast, which will go vitamins". Cast the first stone who has not spoken or heard this phrase at some point in their lives. However, although we waited twelve hours vitamin C would still be there. This has been noted that in 2014 several studies were reviewed in an article published in the Spanish Journal of Human Nutrition and Dietetics. According to this work, for a considerable decrease in vitamin C they would have to be "extreme conditions" as heat the juice to 120 ° C is produced. "Vitamin C is perfectly preserved in the juice up to 12 hours, although the taste may become more bitter," says the article, signed by several experts.
Steaming broccoli does not affect largely to vitamin C, while cooking it in water reduces its content and antioxidant capacity
2. Error: broccoli and boil without water
Steaming broccoli not greatly affects vitamin C, while significantly reduces cook water content, as with its antioxidant capacity (and also with other vegetable), according to several studies. "The most important thing is to take it (like all products of horticulture) in its proper state of maturity, preferably organic and eat it raw or steamed or cooked with very little water, to preserve all their properties," said Dr. Elena Soria, Menorca Clinic nutritionist. Dr. Maria Jose Crispin, a nutritionist at the center suggests, if it is cooked, drink the broth boiling.
3. Error: adding milk to tea
The tea has a protective effect on the cardiovascular system, but if we take it with milk, this super power is completely canceled, according to research published in the European Heart Journal. "The tea alone is a natural product with a smell, color and unique flavor, by adding white juice affected. In addition, milk casein [phosphoprotein associated with calcium] alter or diminish the antioxidant and anticancer properties that account, "said Isabel Artero, director and founder of Free Body medical aesthetic center.
4. Error: throw liquidito yogurt
One of the first things that most diners do when opening a yogurt is throwing white liquid that floats on top. Error. Although its appearance is not very appealing, in fact it is whey protein and its contribution is very important. "It is mainly composed of water and minerals and is rich in calcium and phosphorus, why should not dismiss it," says nutritionist Isabel Artero. Best drink it or mix it with yogurt.
Contact with air causes oxidation and loss of vitamin C
Maria Jose Crispin, nutritionist
5. Error: strawberries cut into pieces
Peel, cut or modify the shape of a fruit makes the physicochemical properties are modified due to enzymatic reactions (oxidation) related to impairment, according to the Manual of conservation of fruits and vegetables FAO. "Contact with air causes oxidation and loss of vitamin C. It also influences the light loss of nutrients indirectly promoting a series of reactions taking place to be food in contact with air. It affects mainly provitamin A or beta-carotene [that promotes good vision in low light, among other properties]. The acidity helps to reduce the loss of vitamins and oxidation, "explains the Crispin doctor, who recommends preparing strawberries shortly before consumption, add a few drops of lemon juice and carefully cover the bowl in the refrigerator until to serve.
6. Error: no cooking or serving tomato without olive oil
Hospital Nutrition, explains that with heat, lycopene "intensifies its antioxidant potential compared with tomato unprocessed (crude), which is recommended for better use, preferably cook with olive oil or, if you will used in salad dressing combined with one containing fat (olive oil), preserving the skin and seeds. "
7. Error: eat garlic just after I chop
Cutting or crushing garlic stimulates the process that converts phytonutrients enzyme alliin into allicin, a compound attributed to "antihypertensive effects antibiotics, hypoglycemic or" according to Isabel Artero details. To allow maximum production of allicin, it is recommended to wait at least 5 or 10 minutes before use, as recommended by Academy of Nutrition and Dietetics.
8. Error: prevail meat grilled on the griddle or wok
"Be careful with the preparation of meat barbecues, as there are two substances that are related to cancer risk. Are heterocyclic amines (AHC) and aromatic hydrocarbons (PAHs) that would be formed by subjecting the meat at high temperatures (+150) and for a long time, "says Isabel Artero.
According to the Spanish Association Against Cancer, "it is important to avoid foods grilled, as the heat source reaches high temperatures and also the food is in direct contact with it and burns more easily, causing benzopyrene (carcinogens) ".
Giuseppe Russolillo Femenías is president of the Spanish Foundation of Nutritionists-Dietitians, recommends limiting this type of cooking technique to once a week at most. And it ensures that the stir and fry in wok or skillet, creates a protective layer of the properties of the food, "if a generous amount of extra virgin olive oil is used."
Source: EL PAIS
