http___metro-portal.hr_unistava-li-mikrovalna-pecnica-hranjive-tvari-iz-povrca_59623_1.xml
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Nuke away! Microwaving vegetables isn't any worse for your veggies than other types of cooking. And, in some cases, it may be better. Some natural-food enthusiasts have argued that microwaves "kill" food, breaking down its natural antioxidants. Antioxidants are substances that theoretically protect against cell-damaging free radicals in the body, and they abound in fresh fruits, vegetables , grains and nuts, according to the American Dietetic Association. To test these concerns, a team of researchers from the Universidad Complutense Madrid in Spain got out their cutting boards. They chopped up a variety of veggies, from artichokes to zucchini, and cooked them with techniques ranging from boiling to frying to microwaving. They measured the amount of antioxidants present before and after cooking. They found that baking, griddle-cooking and, yes, microwaving produced the lowest losses, while boiling and pressure-cooking were the hardest on antioxidants. Frying was somewhere in between. The percentage of antioxidants lost with each method depended on the vegetable and the antioxidant tested, but artichokes were particularly durable, keeping most of their radical-scavenging properties regardless of cooking method. The amount of antioxidants lost in the microwave ranged from none at all to over 50 percent, which was found in the case of nuking cauliflower and measuring an antioxidant that protects against certain fat-soluble radicals. In a few cases, cooking vegetables in a microwave actually increased the amount of antioxidants: After a round in the microwave, carrots, celery and green beans contained more of an antioxidant that fights a radical known as ABTS. The real culprit for lost nutrition isn't how you heat veggies, but how much water you use, the researchers found. Boiling and pressure-cooking cause nutrients to leach out of veggies and into the cooking water. When it comes to preparing vegetables, the authors concluded, "water is not the cook's best friend." - How Does a Microwave Oven Work? - Does Washing Lettuce Get Rid of Bacteria? - Why Does Grilled Food Turn Black? Got a question? Email it to Life's Little Mysteries and we'll try to answer it. Due to the volume of questions, we unfortunately can't reply individually, but we will publish answers to the most intriguing questions, so check back soon.
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Uništava li mikrovalna pećnica hranjive tvari iz povrća Prema tvrdnjama španjolskih stručnjaka, povrće je najbolje pripremati u mikrovalnoj pećnici jer tako gubi najmanje antioksidansa Termička obrada povrća u mikrovalnoj pećnici uopće ne smanjuje njegovu hranjivost više nego bilo koja druga metoda kuhanja i pripremanja. Štoviše, u nekim slučajevima, mikrovalna može jela učiniti još hranjivijima. Brojni zagovaratelji konzumiranja prirodne i svježe hrane tvrdili su da mikrovalna pećnica doslovno ubija hranjivost jer uništava antioksidanse. Antioksidansi su tvari koje štite naše stanice od slobodnih radikala, a prema informacijama dostupnim u smjernicama Američkog dijetetskog udruženja, njih najviše ima u svježem voću, povrću žitaricama i orašastim plodovima. Kako bi testirali ove tvrdnje, stručnjaci sa Sveučilišta Complutense iz Madrida u Španjolskoj izvadili su daske za rezanje hrane i prikupili gomilu povrća. Oni su narezali sve to različito povrće, od artičoka do tikvica, i termički ih obradili na sve poznate načine, od kuhanja i prženja do pripremanja u mikrovalnoj pećnici. Razinu antioksidansa su mjerili i prije i nakon pripremanja. Pokazalo se da se prilikom pečenja u pećnici štednjaka i u mikrovalnoj pećnici izgubi najmanje antioksidansa dok je klasično kuhanje i kuhanje u ekspres-loncu najgore za antioksidanse. Prženje je negdje u sredini. Postotak gubljenja antioksidansa ovisio je i o načinu pripreme i o vrsti povrća, ali i o samom tipu antioksidansa. Najizdržljivijima su se pokazale artičoke koje su bez obzira na metodu pripremanja zadržale najviše hranjivih tvari pa tako i antioksidansa. Određeno povrće ih uopće nije gubilo dok je drugo izgubilo i do 50 posto svojih antioksidanskih svojstava. U nekoliko slučajeva pripremanje povrća u mikrovalnoj je čak i povećalo razinu antioksidansa - radi se o mrkvi, celeru i mahunama. Međutim, krivac za gubljenje antioksidansa nije to kako zagrijavate povrće već koliko vode koristite prilikom pripreme i obrade. Kuhanje u vodi i kuhanje u ekspres-loncu potiče curenje nutrijenata iz povrća u samu vodu. Zato kad pripremate povrće, voda baš i nije najbolji kuharev prijatelj, zaključuju španjolski istraživači.