In many cases, we do not know how the processes of transformation at an industrial level or at particular level produce changes in the nutritional content of the foods we consume. In this article, I will show you how they affect the different cooking processes that we usually use to the nutrient content of food.
Precautions in cooking food
Dipping is a cooking process in which the water temperature is 100ºC, in this process, some vitamins and minerals migrate to the cooking water that is normally eliminated depending mainly on the size of the food and the cooking time.
Steam cooking is carried out by direct contact of the food with water vapor. This method presents some advantages in the conservation of the properties of the foods, there is less loss of water-soluble nutrients, it maintains a great part of the color, taste, and smell, it reduces the risk of excessive cooking and in addition, some foods are obtained lighter and easy to digest.
Frying is a form of food cooking at high temperature, 180ºC-200ºC, where the heat transfer medium is the oil that provides good taste, excellent palatability and golden and roasted color.
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The frying times are lower than those for cooking in water and steam, but it depends on the type of food, the temperature of the oil, the method of frying and the thickness of the food. The main problem with the use of this technique is that if the fat intake that we include in the diet is not correctly performed, it means a considerable increase in energy consumption.
Baking is similar to steam cooking, the contact fluid is air at high temperature 180 ° C-200 ° C, a temperature much higher than that of water, yet the cooking time is considerably longer due to the lower air capacity for Transmit the heat. The baked goods have a good flavor and develop during the process a golden crust by the dehydration of the surface, a characteristic similar to frying but without adding extra fat, which undoubtedly becomes a healthier cooking method
When cooking with a microwave oven, the Food Code requires that all potentially hazardous foods containing beef, poultry, fish or eggs are cooked at a minimum temperature of 74 ° C. In addition, these foods should be cooked according to the following standards:
- They should be rotated or stirred during or half the cooking process to compensate for uneven heat distribution;
- They must be covered to maintain surface moisture;
- They should be heated to an initial temperature of at least 74 ° C in all parts of the food
- Shelves should be allowed to stand for two minutes after cooking to obtain a balanced temperature.
However, cooking as a culinary method besides improving the organoleptic characteristics of the food or preserving more or less certain nutrients also allows us to somehow sanitize the food. Consuming raw foods increases microbial risk. To reduce food risks, it is better to taste a well-done entrecote than a little made fillet or raw fish. Indeed, cooking eliminates almost all microorganisms. In theory, cooking in the core of the food that reaches 70 ° C for two minutes eliminates staphylococci and listeriosis. But a 10-minute bake at 80 ° C is needed to remove some bacteria, such as salmonella.
Other microbes even withstand temperatures of 120 ° C. Therefore, absolute food safety is difficult to reach, but one thing is certain: the longer we cook a food at a high temperature, the closer we get…