CookSmart (20th Issue) Page30

Dietitian Guide

Ways to prevent nutritional loss at cooking

Southern Chinese have the habit of making soups with gourds in summer to boost fluid intake in the scorching summer heat. Verona reminds us that gourds are susceptible to nutritional loss over prolonged heating. "Vitamins C and B-complex are water-soluble. They will dissolve in soups, but then destroyed on high flame or after prolonged cooking. So, keep the cooking time short. And to get the most nutrients out of the soup, we should eat all the ingredients, too."

Blanching is another way of cooking that may cause the loss of some water-soluble nutrients, such as vitamins and minerals. Verona recommends steaming, stir-frying and grilling/baking for gourd dishes instead because the vegetables would take shorter time to cook, with the use of less water. For the same reasons, microwave cooking is also recommended.

Full of nutrients as they are, says Verona, certain vegetables, especially cruciferae (e.g. broccoli, cauliflower, Chinese white cabbage, etc.), have fibre that is not easily digestible. They need to be broken down, fermented and absorbed through intestinal enzymes; this process may cause bloating or flatulence. Thus, these vegetables are best avoided by people with weak gastrointestinal functions. Last but not least, even though vegetables can help us guard against constipation, we should also ensure an adequate level of fluid intake for this purpose.