How to make beef highly nutritious
In recent years, healthy diet has become a hot topic, especially beef with high protein and low fat has attracted much attention. How to cook beef to maximize its nutritional value? This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with scientific and practical methods.
1. Nutritional value of beef
Beef is rich in high-quality protein, iron, zinc, vitamin B and other nutrients. It is an ideal food for enhancing immunity and promoting muscle growth. The following are the main nutrients per 100 grams of beef:
| Nutritional information | Content |
|---|---|
| protein | 26g |
| fat | 15g |
| iron | 2.6mg |
| zinc | 6.3mg |
| Vitamin B12 | 2.5μg |
2. The impact of cooking methods on nutrition
Different cooking methods affect the nutrient retention of beef. Here's a comparison of common cooking methods:
| cooking method | Nutrient retention rate | Features |
|---|---|---|
| stew | More than 90% | Slow cooking at low temperature reduces nutrient loss |
| Grilled | 80%-85% | High temperature and rapid ripening, some vitamins are lost |
| fried | 70%-75% | High temperature causes fat oxidation and greater nutrient loss |
3. Cooking Techniques to Preserve Nutrients
1.slow cook: Stewing or slow-cooking at low temperature can retain the nutrients of beef to the maximum extent. It is recommended to use a casserole or slow cooker, add a small amount of water and seasonings, and simmer for 2-3 hours.
2.Quick grill: Choose medium heat when frying and avoid heating at high temperatures for a long time. Fry until the surface is slightly charred and the inside is tender to reduce the loss of vitamins.
3.Pair with acidic ingredients: Adding acidic ingredients such as lemon juice, tomato or vinegar can promote the absorption of iron and improve nutritional value.
4.avoid overcooking: Overcooking beef will cause protein denaturation and loss of nutrients. It is recommended to cook until medium rare or well done.
4. Recommended nutritious recipes
1.Beef stew soup
Ingredients: 500g beef, 1 carrot, 1 onion, 3 slices of ginger, appropriate amount of salt.
Method: Cut the beef into pieces and blanch it, put it into a casserole with the vegetables, add water and simmer for 2 hours, and add salt to taste.
2.Roast Beef with Lemon Sauce
Ingredients: 300g beef, 1 lemon, 1 tablespoon olive oil, appropriate amount of black pepper.
Method: Marinate the beef with lemon juice, olive oil and black pepper for 30 minutes, and bake in the oven at 200°C for 15 minutes.
5. References to recent hot topics
According to the hot content on the Internet in the past 10 days, the following are popular discussions about beef nutrition:
| topic | heat index |
|---|---|
| Nutritional advantages of slow-cooked beef | ★★★★★ |
| How to Choose Highly Nutritious Beef Cuts | ★★★★☆ |
| Beef vs. Vegetarian Protein Comparison | ★★★☆☆ |
Through scientific cooking methods, the nutritional value of beef can be maximized. I hope this article can provide you with practical advice so that you can enjoy delicious food while getting adequate nutrition.
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