Meat is a basic food in many diets. It is tasty, satisfying and is an excellent source of high quality protein and other important nutrients.
However, different cooking methods can affect the quality and the safety of the meat.
This is a detail of changes in meat during the chef appearance occurs. It also provides tips for healthier cooking choices.
How to cook their meat problems
People have cooked the meat for at least 250,000 years, according to estimates. Cooking meat each break the fiber and the hard connective tissue, which makes it easier to chew and digest. It also leads to better absorption of nutrients.
Besides, cooking meat kills properly harmful bacteria such as salmonella and E. coli, which can lead to food poisoning in illness or death.
However, cooking meat can reduce their antioxidant capacity, depending on how it is cooked and for how long.
Nutrients can also be lost during the meat cooking process. The extent to which this is done is strongly influenced by the cooking process.
In addition, heating the meat to elevated temperatures for long periods of time can lead to the formation of harmful compounds which increase the risk of disease.
The choice of cooking methods that minimize the loss of nutrients and produce smaller amounts of harmful chemicals can maximize the health benefits of eating meat.
Read on for an overview of how the different methods of cooking the meat affect.
Roasted and cooked
Brat and baking are similar means to boil with dry heat. Dry heat cooking methods distinguish moist heat when the meat is boiled in water or another liquid.
The term usually refers to the roasts cooking meat in a large bowl called roasts. A pan often includes a rack that holds meat over the juices during cooking.
This can also be done with a grill oven, a device that allows you to cook the meat in a slow spin espito. This technique is usually reserved for cooking large pieces of meat or whole animals such as chickens or turkeys.
However, cooking is generally used for chicken, poultry or fish instead of red meat. The meat is cooked in a bowl, which can be covered or opened.
The baking temperature is between 149 to 218 ° C (300-425 ° F) and the cooking time varies from 30 minutes to an hour or more, depending on the type and piece of meat.
Generally frying and baking are healthy, this result in a minimal loss of vitamin C to boilHowever, during long cooking at high temperatures, you can lose up to 40% of the B vitamins in the juice flowing from the meat.
Collect these juices and serve with meat, sometimes the juice on the menu, you can minimize the loss of nutrients.
Grilling and Broiling
Grilled includes using heat sources just below your food to cook, like a grill or an open grill. Roast temperatures typically range from 375 to 450 ° F (190-232 ° C).
In roasting comes heat from above, like the pan into the oven. The roast is prepared at very high temperatures, typically 500-550 ° F (260-288 ° C).
Grilling is very popular because there is a delicious meat, especially steaks and burgers.
Unfortunately, these cooking methods often lead to the production of potentially harmful chemicals.
When the meat is calcined at high temperatures, the fat melts and flows on the surface of the grill or cooking. This creates polycyclic aromatic hydrocarbons called (PAHs) in the meat of the toxic compounds increase and percolate.
PAKs have been several types of cancer, including breast and pancreatic cancer.
However, studies have shown that the removal of drops, the formation of PAHs can be up to 89%.Another problem with the two as roasting roasting is that the formation of compounds that are known as Advanced Glycation end products (AGEs) are known.
AGEs have been associated with an increased risk of many diseases, including heart disease, kidney disease and skin aging.
They are produced in the body as by-products of a chemical reaction, which occurs between sugars and proteins. They can also form in food during cooking, especially at elevated temperatures.
One study found out that the Roastbeef had higher levels of cooked meat AGE with other methods.
Keeping the short cooked meat and removing high heat before heating can help reduce the amount of AGE product.
Simmering, poaching and stew
Simmering, poaching and stews are similar procedures of the damp heat of the kitchen.Although cooking times are generally longer for many other cooking methods, the temperatures are lower.
The three methods are classified by the cooking liquid temperature:
Poaching: 140-180 ° F (60-82 ° C)
Guisado: 160-180 ° F (71-82 ° C)
Simmer: 185-200 ° F (85-93 ° C)
The boiling liquid is lengthened (200 ° F) at temperatures above 93 ° C.
Poaching involves shorter cooking stew or boiling and is reserved for sensitive foods such as chicken, fish and duck.
Research has shown that the moist heat shown at low temperatures can reduce the AGE formation.On the other hand, the long cooking time stewing and cooking can lead to a loss of B vitamins, nutrients that are high in meat and poultry usually.
Up to 60% of thiamine, niacin and other B vitamins can get lost as the meat juice escape. Luckily meat juice consumption as part of a stew or soup can significantly reduce the vitamin loss.
Fried and panfrying
In a pan, wok or pot of panfrying and sautéed meat with fat to cook.
When cooking, eating or stirring them constantly with a spatula during cooking, while the panfritura usually does not have this kind of constant movement.
Although these methods use a high heat, cooking times are very short, which helps to keep the meat tender with good taste.
These cooking techniques promote nutrient retention and are less likely than many other methods for fat meat cholesterol is oxidized. Oxidized cholesterol is a risk factor for heart disease.
On the other hand, the pan and sartenado will have certain disadvantages.
Heterocyclic amines (AP) are compounds that produce cancer. They arise when the meat reaches high temperatures during cooking. Studies show that often occur during AH panfrying meat and poultry.Marinating meat in mixtures that can help fruits, vegetables, herbs and spices rich in antioxidants to reduce the formation of AP. A study showed that herbs reduced to a marinade AH by 90%.
In addition, it is important to choose a healthy fat in fattened bread or stir.
Most plant oils and seeds are rich in polyunsaturated fatty acids that are not capable of damaging at high temperatures. Heating these oils also promotes the formation of aldehydes, of potentially carcinogenic chemicals in the cooking vapors.
It has been shown that palm oil and olive oil produce vegetables and seed oils aldehyde destines during bouncing and baking of bread demonstrates.
Other healthy shortenings are stable at high temperatures include coconut oil, lard and tallow.
Deep fry
Frying refers to full immersing fatty foods during cooking.Meat and poultry are sometimes, but not always, breaded or battered before being roasted.
Among the benefits include improving the taste of fried meat, crisp texture and excellent retention of vitamins and minerals.
But this method also has potential health risks.
There was a higher such roast of toxic byproducts such as age, aldehydes and HA to produce most other cooking methods shown.
The amount of fat absorbed by the meat during cooking can also be important, especially when improper handling or cakes.
Even vegetables and unhealthy seed oils are often used in frying, can do more than increase the calorie intake. This cooking method has been associated with an increased risk of cancer and heart disease.
Raclette machines
Slow cooking involves cooking in a slow cooker for several hours, sometimes referred to as a clay pot. This is a large bowl, electronically heated glass ceramic plate.
The temperature settings in a kitchen slow cooking range from 190 ° F cooking (88 ° C) for the low setting to 250 ° F (121 ° C) to the highest setting. These low temperatures minimize the formation of potentially harmful compounds.
The main advantage of slow cooking is its simplicity and convenience. The meat can easily be seasoned and placed in the casserole in the morning, then you can be overhauled without cooking for six to eight hours, then removed and served for dinner.
Slow cooking is similar to low heat cook beef stew. Unfortunately, this also leads to the loss of B vitamins released in the juice as food the meat.
Slow cooking is harder cuts like the breast, tender and tasty meat.
But sometimes it can become too soft and gentle birds and other delicate meat, especially during longer cooking times.
Pressure belts
Pressed goods is a form of moist heat cooking that has regained popularity in recent years because it allows food to cook very quickly and consumes less energy than other methods.
A quick cooker is a glass with a tight lid and a safety valve that controls the steam pressure to the inside.
The steam pressure increases the boiling temperature of the water from 212 ° F (100 ° C) to 250 ° F (121 ° C). This results in higher heat times faster cooking.
The main advantage of cooking in a steam cooker significantly reduces the time required to cook the meat or poultry.
Furthermore, pressure cooking leads to less oxidation of cholesterol than other cooking methods offer the taste and delicacy of the meat and minimizes the loss of vitamins.
One drawback is that when the device must be opened the food to check for cooking, it is the cooking process temporarily suspended.
Also, as slow cooking, pressure cooking can cause certain types of meat to become soft.
vacuum
Vacuum is a French term that translates as "under vacuum".
In vacuum, the meat is sealed in an airtight plastic bag and boiled at a water bath temperature for one to several hours.
For some types of meat like steak, low vacuum gums through fast pan frying followed a brown crust to deliver.
Vacuum uses the lowest range of temperature of all cooking methods: 55-60 ° C (130-140 ° F). At these temperatures, cooking can help to reduce the formation of potentially harmful chemicals.
In addition, since the cooking time and the temperature can be accurately controlled, the meat is reported to be cooked more tender and uniformly cooked meat with other methods.
In addition, during the cooking stay in the bag of meat-made juices, which leads to better retention of B-vitamins and other nutrients.
Vacuum a steak cook can take an hour or more, which is significantly longer than the kitchen. Moreover, meat can be kept safely at the desired temperature for several hours.
Independently tested and without content of bisphenol A (BPA) or other potentially harmful chemicals. In addition, a manufacturer, all vacuum cooking kitchen bags have been.
What is the healthiest way to cook meat?
From the point of view of health, the best ways of preparing meat are slow cooking and vacuum garies pressure.
However, all methods of cooking meat have advantages and disadvantages.
Some of the most popular types, including grilling and roasting, are cause for concern because of the high content of toxic byproducts they create.
Poaching and other forms of moist heat at lower temperatures can produce less of these compounds, but the loss of vitamins can result.
Choose healthy cooking methods such as slow cooking, pressure cooking under vacuum and, whenever possible.
However, if frying or frying the meat, you reduce risk by eliminating drops, no cooking too much meat and fat with healthy marinades.
