Will boiling soup destroy vitamins? Nutritionist: These 5 tricks can catch all

The weather is chilly, and drinking a bowl of hot and "heart-warming" soup will warm your whole body. Drinking soup in winter can both nourish your body and keep you healthy, and get nutrients into your stomach. When you think of "winter soup", you immediately think of ginger duck, lamb hotpot, bitter melon and pork ribs soup, mushroom black-bone chicken soup, yam and lotus root soup, etc. However, is the essence you drink nutritious? Let the nutritionist explain in detail.

When it comes to nourishing soups, the indispensable soup base includes the mixture of Chinese medicine, vegetables, meat, fruits and other ingredients. In addition to the aroma and sweet taste, is it nutritious to drink such a soup? Why has it become a must-have supplement for soup lovers in winter?

There are tips for making winter soup to absorb 3 major nutrients

Nutritionist Cheng Mingwei from the New Nutrition Food Agency said that the winter soup cooked with the above ingredients contains three major nutrients. After a long period of patient cooking, the concentrated soup contains full of protein, fat and carbohydrates. After consumption, it can provide vitality and energy for a whole day. Vitamins are no less important, and the key to retaining their nutrients lies in the cooking time and temperature.

Vitamins can be divided into water-soluble vitamins and fat-soluble vitamins; water-soluble vitamins C and B group are easily soluble in water and are easily destroyed by light and heat; fat-soluble vitamins A, D, E, and K can be dissolved in oils and are more stable than the chemical properties of water-soluble vitamins.

In addition, the soup contains oil and water, that is, after a long period of cooking, the water-soluble and fat-soluble vitamins in the ingredients will release some vitamins into the soup. As the cooking time increases, the proportion released will increase. So some people say that the essence of tasting soup is not to eat the ingredients, but to drink the soup, which can be said to be very accurate.

Just drink the soup and give up the ingredients? Nutritionist: Remember to eat the main ingredient in the soup

Nutritionist Cheng Mingwei said that although the nutrients in the ingredients still account for the majority of the soup, it does not mean that the "ingredients" have no nutrition. If it is chicken soup, the chicken still contains protein that can be consumed, so not only should you drink the soup, you should also remember to eat the main ingredient in the soup, such as the chicken.

Water-soluble vitamins are naturally fragile and easily destroyed, so don’t give them up in a hurry

It is worth noting that water-soluble vitamins C and B group are not resistant to high temperatures. Under long-term high-temperature stewing, it is difficult to ensure that the water-soluble vitamins will not be completely destroyed. At this point, some people may want to ask: "How much vitamin will be destroyed after cooking?"

This kind of question is a little difficult to answer. When your ingredients are pre-processed, washed and cut, the water-soluble vitamins start to disappear like an hourglass. Especially after the ingredients are exposed to air, some vitamins will oxidize and be destroyed by light. Then put the ingredients into the pot and start cooking. The cooking method, heat temperature and the amount of water in the pot will affect the amount of vitamins dissolved, so you need to accurately answer how much vitamins are left? It may be a difficult problem.

5 tips for drinking nutritious soup to fully absorb vitamins

Since water-soluble vitamins are so easily destroyed and lost, should we give them up? Nutritionist Cheng Mingwei reminds: "Absolutely not." The following 5 tricks can easily catch the defecting vitamins.

1. Wash the ingredients before cutting them to reduce the loss of water-soluble vitamins.

2. Eat or cook fresh ingredients as soon as possible, and remember not to keep them for a long time (especially ingredients that have been sliced ​​or diced).

3. Fruit after meals is very important. This is the season for citrus fruits, which are rich in vitamin C, so it is a good time to supplement it.

4. The soup is the essence, and all the remaining vitamins are in it, so you must drink it.

5. Shorten the cooking time and eat the vegetables when they are crispy.

In addition, patients with hyperlipidemia, hypertension, kidney disease, or those who are prone to edema should pay special attention to the intake of soups, broths, and marinades. Large bones are often used as the base for making soup, so the soup is rich in sodium, potassium, and phosphorus, which puts a heavy burden on the kidneys and cardiovascular system. In addition, stewing often causes the fat in the meat to be released into the soup. It is not recommended to regard the soup as the essence. Do not aggravate your condition in pursuit of vitamin intake, as this is putting the cart before the horse.

Your daily diet should be based on whole foods that are less refined and processed, and follow the national healthy dietary guidelines. If you have personal needs, you should consult a nutritionist or doctor to make adjustments. This is the only way to stay healthy.

Different people drink different soups.

The choice of soup should be based on personal needs. For example, if you are trying to lose weight recently, or have diabetes (high blood sugar), then thick and starchy soups should be avoided. If you are a patient with high blood pressure, you need to choose soups with light flavors and simple seasonings, made with natural fruits and vegetables. If you have high blood lipids, you should remove the floating fat before enjoying the soup. If you are a patient with kidney disease, you should pay special attention to the choice of soup, and even control your water intake to reduce the burden on your kidneys.

Eat enough fruits and vegetables to prevent loss of vitamins

Finally, nutritionist Cheng Mingwei reminds us not to worry too much about water-soluble vitamins that are easily lost. In fact, the human body only needs a certain amount every day. Excess will just be excreted through urine. It is enough to eat just the right amount. There is no need to be overly demanding about the lost vitamins. Just like a boyfriend or girlfriend who has changed their mind, they can never come back! In daily life, eat more vegetables, fruits and meat to increase the intake of raw foods and increase the vitamins contained in them. As for the vitamins lost when making soup, they are not so important.