Steka fryst broccoli?

[komigen]

Håller på att göra matlådor inför veckan.
Någon som har koll på detta? Med tanke på näring... Är det mycket sämre att steka broccolin direkt i pannan med kryddor än att ångkoka, koka, micra o.s.v?

[BobaFett]

Håller på att göra matlådor inför veckan.
Någon som har koll på detta? Med tanke på näring... Är det mycket sämre att steka broccolin direkt i pannan med kryddor än att ångkoka, koka, micra o.s.v?

Kortast tillagningstid vinner när det gäller att bevara näringsämnen.

[PureWhey]

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/

In conclusion, the current study clearly shows that nutrient and health-promoting compounds in broccoli are significantly affected by domestic cooking. All cooking treatments, except steaming, caused great losses of chlorophyll and vitamin C. Only boiling and stir-frying/boiling caused the loss of total carotenoids. All cooking treatments caused significant decreases of total soluble proteins and soluble sugars while steaming obtained the best retention. Total aliphatic and indole glucosinolates were significantly modified by all cooking treatments, except that total aliphatic glucosinolates were not modified by steaming. In general, the steaming led to the lowest loss of total glucosinolates, while stir-frying and stir-frying/boiling presented the highest. Among individual glucosinolates, the loss of glucobrassicin was notably higher when compared with other glucosinolates.

Steaming had minimal effects on chlorophyll, soluble proteins and sugars, and vitamin C as well as glucosinolates. On the other hand, stir-frying and stir-frying/boiling, two popular Chinese cooking methods, caused great losses of these compounds. To best retain nutritional values at maximum level, Chinese consumers may process the broccoli by steam cooking, a ‘friendly’ and ‘better’ process, instead of traditional stir-fry or stir-fry/boil cooking.