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पाक-विधि व पोषण

Cooking & Nutrient Care

ठीक भोजन ग़लत तरीक़े से पकाने पर आधा गुण खो देता है। ढककर पकाना, पानी न फेंकना, ज़्यादा न भूनना — छोटी बातें हैं, पर पोषण इन्हीं पर टिका है।

The right food cooked the wrong way loses half its value. Lid on, cooking water kept, nothing over-fried — small habits, but nutrition rests on them.

Cook with the lid on, in as little water as possible

Vitamin C and B-group vitamins are water-soluble and heat-sensitive — the more water and the longer the exposure, the more you lose.

Never throw away the cooking water

Minerals and water-soluble vitamins leach into it. Use it in the dal, gravy or soup.

Do not add cooking soda (alkali)

Alkali destroys vitamin C and thiamine, even though it makes greens look brighter.

Cut vegetables just before cooking, in large pieces

Cut surfaces oxidise vitamin C; small pieces mean more surface area and more loss.

Do not peel unless you must

The skin and the layer just under it carry most of the fibre and much of the vitamin content.

Steam or pressure-cook instead of boiling and draining

Steaming keeps the nutrients in the food instead of the water; pressure cooking cuts cooking time sharply.

Add acid (lemon, tamarind, tomato) at the end

Acid slows softening so food needs longer cooking — and long cooking is what destroys nutrients.

Do not overcook protein foods

Over-coagulated protein turns hard and becomes difficult to digest.

Sprout and ferment

Sprouting raises vitamin C and B vitamins; fermentation (idli, dhokla, dahi) improves protein quality and mineral absorption.

Combine foods to complete the protein

Cereal + pulse together (dal-chawal, khichdi, idli) gives a better amino-acid profile than either alone.

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