Il modo migliore per cucinare le verdure

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Pubblicato inbest , Best cooking methods for vegetables , cook , dr greger , dr gregor , dr michael greger , how not to die , how to cook vegetables , is frying healthy , michael greger , nutrition facts , nutritionfacts.org , way

La bollitura, la cottura a vapore, il microonde, la frittura ad aria e la cottura sous vide vengono messe alla prova per la ritenzione dei nutrienti.

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Qui è la serie “Come non morire” che ho citato:
• Come non morire per malattie cardiache (https://nutritionfacts.org/video/ come-non-morire-di-malattia-del-cuore/)
• Come non morire di cancro (https://nutritionfacts.org/video/how-not-to-die-from-cancer/)
• Come non morire Diabete (https://nutritionfacts.org/video/how-not-to-die-from-diabetes/)<br/> • Come non morire di malattie renali (https://nutritionfacts.org/video/how-not-to-die-from-kidney -malattia/)
• Come non morire di pressione alta (https:/ /nutritionfacts.org/video/how-not-to-die-from-high-blood-pressure)

Ecco quel popolare video di patate dolci: Il modo migliore per cucinare patate dolci (https://nutritionfacts.org/video/the-best-way-to-cook- patate dolci/). Ho anche un altro video che confronta i metodi di cottura per diverse verdure qui: Miglior metodo di cottura (https://nutritionfacts.org/video/best-cooking-method/ ). A volte, però, vogliamo lisciviare le cose dal cibo. Vedi Come cuocere il riso per abbassare i livelli di arsenico ( http://www.nutritionfacts.org/topics/how-to-cook-rice-to- lower-arsenic-levels).

I video di luteina che ho mostrato sono Prevent Glaucoma e See 27 Miglia più lontano ( https://nutritionfacts.org/video/prevent-glaucoma-and-see–miles-farther/) e gli integratori di luteina aiutano con la funzione cerebrale? (https://nutritionfacts.org/video/do-lutein-supplements-help-with-brain-function/)

Ma aspetta, i microonde sono sicuri? (http://nutritionfacts.org/video/Are-Microwaves-Safe). Guarda quel video e il seguito The Effects of Radiation Leaking from Microonde Ovens ( http://nutritionfacts.org/video/ Gli-effetti-delle-radiazioni-perdite-dai-forni-a-microonde).

Interessato al mio libro di cucina? Maggiori informazioni su How Not to Die Cookbook (http://nutritionfacts.org/cookbook).

Hai una domanda su questo video? Lascialo nella sezione commenti su http://nutritionfacts.org/video/best-way-to-cook-vegetables e qualcuno del team di NutritionFacts.org cercherà di rispondere.

Vuoi ottenere un elenco di link a tutti i fonti scientifiche utilizzate in questo video? Fare clic su Fonti citate su http://nutritionfacts.org/video/best-way-to-cook-vegetables. Troverai anche una trascrizione e ringraziamenti per il video, il mio blog e il programma del tour di conferenze, e un modo semplice per cercare (anche nella lingua tradotta) attraverso i nostri video che coprono più di 2,000 argomenti di salute.

Se preferisci guardare questi video su YouTube, iscriviti al mio canale YouTube qui:

100 Risposte a “Il modo migliore per cucinare le verdure”

  4. I have a serious question. But first, how in the world do you microwave mushrooms?!? I don't mind doing it, but tell me how.

    The question: do the studies you quote discriminate between freshly harvested broccoli and supermarket broccoli, which has an average field-to-table interval of something like 16 days? According to Jo Robinson in her book "Eating on the Wild Side," broccoli is a so-called "superfood" only if you eat it within six hours of harvesting. But it oxidizes quickly and with longer field-to-table times it's just another good vegetable, no longer a "superfood." I would imagine that the age of the broccoli used for the tests you cite would affect the results, but of course I don't know.

    I'm lucky enough that in summer and fall, local Mennonite farmers let me go into the their fields to cut my own broccoli, resulting in a field-to-table time that is two hours or less.

  5. I am so confused now, I thought microwaving was the method that kept the antioxidant activity at its highest point. And now, boiling? Can you help us with another video on this topic?

  6. Does anyone know whether you should boil legumes in their soaking water or throw away the soaking water and boil them in clean water? Some say you get rid of lectins via soaking water.. others say you throw away vitamins (B?).

  7. This is interesting, although I think for most people just eating more vegetables in any form would be beneficial to their health.

  8. Red pepper is definitely on my shopping now. Do you have foods that can cure period cramps? Almost every months I ate Panadol to reduce the pain, sometimes the pain makes me wonder why I became a female. Also, my sinus is getting worse because I ate sea food laat month. I really need help with sinus. Thank you doctor.

  11. That last fry in sugar paper said it was equivalent to fat except you get a higher sugar content. Sugar glazed tempura time!

  15. why don't you put some conclusion sir, its like research papers good for scientists for normal person please add conclusion.

  17. How do I cook regular white mushrooms in a microwave? Does it make them explode or warp and get all lumpy? What is the problem … the real problem … if I eat my mushrooms raw?

    From Google Search:
    Some experts suggest that even edible, everyday mushrooms should be cooked. We consider some evidence. Dr. Andrew Weil says that all mushrooms are essentially indigestible if eaten raw because of their tough cell walls, and that to release their nutrients, they must be cooked.

  18. Here is some stuff I found in the Scientific American website about mushrooms:

    The takeaway is that is is probably OK to eat raw mushrooms.

    Specifically, the concern is that agaritine could promote cancer by messing with your DNA—something it’s been caught doing in test tubes. However, when researchers fed mice water spiked with agaritine for their entire lifetimes, they were unable to detect any effect on cancer occurrence.

    Mushrooms, in particular, contain many compounds that may boost immune function and lower cancer risk. One study found that a substance in white button mushrooms may reduce the risk of breast cancer by reducing estrogen levels in breast tissue and another found that an extract of white button mushrooms reduced the growth of tumors in mice with breast cancer.

    Even if agaritine has the potential to cause DNA damage, mushrooms seem to have more cancer preventive chemicals than cancer-causing ones. Furthermore, the individual foods we choose are often associated with larger dietary patterns—and these larger patterns probably have a more profound impact on disease risk than any one food we do or don’t eat. And sure enough, mushroom consumption is associated with higher overall nutrient consumption.

    Agaritine is broken down by heat, which is why the well-known doctors Sandy mentioned advise always cooking your mushrooms. However, agaritine also breaks down when mushrooms are refrigerated, dried, or even just stored. As a result, the raw mushrooms that you’re likely to encounter at your local supermarket or salad bar contain only a fraction of the agaratine found in a freshly picked mushroom.

    A team of Swiss researchers calculated that the amount of agaritine the typical mushroom eater is exposed to over the course of their lifetime could potentially lead to 1 extra case of cancer per 50,000 lifetimes. In other words, if it’s a carcinogen, it’s a pretty weak one. And it’s also delivered with an array of cancer preventive compounds, something this analysis didn’t try to account for.

  20. I've heard that deep fried butter is a thing (a disgusting thing, but actually a thing). I imagine that now sugar fried butter will soon be the new really big thing <sigh>.

  26. Well, some people said microwaves destroy vitamins and the best in food.
    Now we see that microwaves are actually as good as steam for vegetables.
    The best is to have water with rice or potato at the bottom and the vegetables in the steam above, not in the water itself. Best results for vegetables or fish.

  30. Excellent info as always. I appreciate your immense research and thank you for providing us with the info. I slays steam broccoli so I feel like o have been doing something right, lol.

  36. Steaming inside a pressure cooker is the best. It retains the most amount of flavour and moisture. You don't realize how much flavour you lose until you try a pressure cooker.

  38. I wish these videos just never ended I wanted to hear how he sugar study went! Guess I’ll either have to read it or wait for allied video!
    🙂
    Love you for what you contribute to people and the works Dr Michael!

  40. I found this video very enlightening. You are good at this!!
    I know you are running a business, so making videos that respond well to YT's algos is important, but you could expand on this video. I would appreciate it.
    I'm going to go look for your book.

  41. FYI Dr. Greger–sous vide is not a plastic bag in boiling water. It is putting food in a plastic bag in WARM water, and keeping the water at that temp for a long time, eventually bringing the food up to the temperature of the water. Love your videos—I'm currently studying to be a holistic nutritionist and your book and videos on NutritionFacts.org are a huge part of my course. Thank you for your work and research!

  44. I struggled eating WFPB initially. I slow-cook or crook pot. Not too bothered about losing some nutrition. I eat bucket loads of vegetables this way. Cheap. Easy. Quick. To me, the best way to cook vegetables is the one that keeps you doing it.

  45. Fatty Liver Disease in the face of High Fat Sugar Carb grossly obese diet My friend is 375 6'2" very active physical laborer during work day. Hopeless hooked in the above diet no veggies all of the bad stuff.
    How to cleanse liver and heal challenges?

  51. why should you not eat mushroom raw? I've been putting one raw mushroom into my whole food smoothie most morning.

  54. I microwave mushrooms by cutting them in half, putting them in a bowl with a little water and "Everything but the Bagel" seasoning from Trader Joes. A small plate on top. Cooking time varies depending on the mushroom size and quantity. Usually, about 45 seconds. I then eat the mushrooms. The broth I use by soaking toast in it. It's like vegan "French Dip." Reheat as needed. Best when still very warm. Always wait a minute after microwaving to avoid burning your mouth.

  56. Sous vide is not boiling. It is generally done with temperatures around a hundred and fifty degrees Fahrenheit for many hours ,not 212 . The idea is to keep the moisture in the food and not boil it out. I think it's a dangerous practice anyway, a good way to add unwanted chemicals to your food. You're still hitting 999.

  57. Gee, color me silly, but I refuse to use a microwave any more, so I'll donate the few nutrients I lose by steaming my vegetables rather than eating nuked food.

  61. Is there a full list of veggies together with the suggested best methods of food preparation with respect to retaining (or increasing) their nutritional profile?

  67. Great info. Thanks Doc!! Have recently been adding a green and a red bell pepper to my home made, salt free soups. Does wonders for the flavor and, now we know, the nutrition as well!

  73. I’ve begun to just 🍸 drink the vegetable water when it has cooled. It’s (to my surprise, though I don’t know why) quite delicious and tasty.
    🌲🌝☘️

  75. I see a lot of you-tubers (and others) that eat high carb diets bake, air fry or cook their food at high temperatures. Is there a concern about Acrylamide?

  78. I think just o be sure mixe it up eat sometimes cooked and sometimes raw until we get definitive evidence of the best way of eating

  81. Dr Greger nearly always has his videos at 5 minutes long. Excellent decision. Others please take note. 5 minutes is long enough to make a point.

  83. okay ..so some things are beter to stir frying ..but oil is bad too so ?????? man this eating and cooking thing is so difficult sometimes

  90. Prefer red bell peppers to green ones and don’t boil. Microwave, steam or stir fry.
    Mushrooms: microwave or grill. Don’t fry or boil.
    Cauliflower: raw, steam, blanch,microwave, or stir fry. Don’t boil.
    Broccoli: much better for eyesight than cauliflower. Steam is best. Next best: boil or sous vide (boil in a plastic bag). Third best: raw. Worst: microwave.
    Spinach: Raw: more nutritious to purée, or finely chop, than eat whole leaf( though wouldn’t it get chewed to a purée anyway?) Cooked: steam or boil, but don’t stir fry.
    Purple potatoes: order of diminishing nutritional value : raw, bake, boil, microwave, steam, air fry, fry, stir fry.
    In general, avoid frying, especially deep frying.

    This is a lot to remember!

  91. Dr. Gregor, @nutritionfacts

    Why do you say it’s not best to eat mushrooms raw??

    Why should we not eat raw mushrooms?? Are all different variety’s of mushrooms the same? Are all mushrooms not good to eat raw??

    Thanks

  95. WOW!!! Simply the best narrator style I have ever heard, this casual, clear and very entertaining way to speak is properly 80% why I kept on all the way to the end, the next 15% were a great text and the last 5% was the visuals! Fantastic work!! 🙂

  96. The consensus has it! Many of us are already convinced that "just eating more vegetables" is the best diet, but the next question that begs to be asked is "what is the best of the best or what is the best way to cook in the best diet?".

    If there is some difference in nutrient resilience per vegetable of a specific cooking styles, I want to know about it!

  99. I like your graphs showing the affects different cooking methods have on antioxidant levels it would be awesome it there was a chart showing this for a variety of foods it would be a great guide also curious about steam pressure cooking greens I use old school pressure cooker 8psi low setting 15psi high setting should I use the same approach you use with instapot let it build full pressure then quick release ?

  100. Red peppers are higher in antioxidants
    Grill and microwave mushrooms for all or even more antioxidants
    Steaming best for highest lutein levels of broccoli and cauliflower
    Note: high heat like stir-frying/ normal frying reduces lutein (and other antioxidant plant pigments) levels to almost nothing

    Roasting veg. was not tested but is expected to be fine 🙂

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