Jakarta, goldensamoyed Indonesia
—
It’s no secret, vegetables are a choice
food
healthy one.For this reason, everyone feels the need to consume it
vegetables
every day.
Stir-frying is probably the most common way to prepare vegetables.However, adding lots of spices sometimes reduces nutrition.
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For this reason, quite a few people choose to boil or steam vegetables.These two methods are considered healthier by retaining the nutrients in the vegetables.
But the question is, between boiling and steaming vegetables, which is better?
Boiling vs steaming vegetables
Either boiling or steaming is considered a healthier way to prepare vegetables.But, quote
Health
, the steaming method is healthier for vegetables.
The boiling method can remove water-soluble nutrients.Meanwhile steaming can increase the concentration of several vitamins and beneficial compounds contained in it.
Steaming itself is a cooking method that uses hot steam from boiling water to process food.
When boiled, the water evaporates.The steam then flows onto the food above, sending heat to the food and cooking it.
Steaming does not involve soaking or boiling the food in water, so fewer nutrients will be lost.
Studies even show that steamed vegetables have higher levels of vitamins and vegetable compounds, including vitamin C, beta-carotene and flavonoid antioxidant compounds, than boiled ones.
For example, carrots that are cooked by steaming experience a fairly high increase in beta-carotene.Flavonoid levels in carrots also remain at the same level.
However, steaming can also reduce vitamin C levels in food.However, the amount of reduction is lower than boiling.Studies have found that vitamin C levels can decrease by 8.6-14.3 percent after vegetables are steamed for 5 minutes.Meanwhile, at the same time, vitamin C levels in vegetables decreased by 40-54 percent when boiled.
The best way to steam vegetables
Even though it is considered healthier, the duration of steaming also affects the nutritional content of vegetables.
The following is the recommended steaming duration for each vegetable:
– 5 minutes for broccoli
– 5-6 minutes for cauliflower
– 4-5 minutes for beans
– 3 minutes for spinach
– 15-20 minutes for small potatoes
Check the vegetables for doneness using a fork or toothpick.If the level of softness is appropriate, then remove the food from the steamer.
(asr)
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