Food Preperation

Food Preperation

• Peeling
• soaking
• germinating
• yeast leaverning
• lemon juice
• Appearance texture, taste may be improved by food prep
• colour and flavour may be affected by cooking

Peeling

• many micronutrients, fibre and phytochemicals are found the in or near the skin
• washing is a better option leave the peel on
• Tomatoes loose
• 100% of folic acid if peeled and cooked, ie tinned tomatoes = no folic acid
• 98% of Vit C if peeled and cooked
• 40% of Fibre if peeled and cooked

Soaking & Germinating

• Soaking
• may decrease levels of Phylates in granes, legumes nuts and seeds
• phytates may inhibit mineral absorption esp iron calcium and Zinc
• research is limited
• Germinating
• improves vitamin and mineral content
• redcues phtates, tannins and oxalates
• Vit C and Riboflavin is syntasied during germinations
• lots of nutritional benefits

Phytic acid -soaking

• Lentic phytic acid soaking
• soaking in citric acid, Phytic acid reduced by 37%
• germination reduced by 66%

Yeast leavening and Phytates

• reduceing phytate content of wholemeal bread leads to increased mineral absorption.
• calicum inhibits phytate degradation and therefore reducing calicum ingredients in bread maximises phytate reduction.
• phytate content in wholemeal bread not a major concern as there are many benefits ion whole grain bread

Lemon juice

• or citric acid
• invitro sugests that the presense of organic acids, increases the bioavailability of calcium from vegetables
• so use lemon juice as salad dressing
• prevents growing on apples DNA vacados
• neturalises fish odour

Cooking

• acnient way to prepare food
• humans the only animals to cook food
• cooked food- allows paster passing of food though GI system
• cooking changes inevitable starches into high density food.
• cooking instrumental to brain growth, believed to be the reason behind, told , agriculture, social networks, we hjad more time to think, die to less time checking and consuming our food.
• cooking food had a huge effect on human development

Nutrient loss

• Water soluable is the most unstable
• Folate
• Thaiamin B1
• Vitamin C
• More stable - Fat soluable vitamins
• Niacin
• Vit K
• Vit D
• Biotin
• * Red Cabbage- cooked has significantly less vitamin and [phytochemicals, loss can be seen in the colour of the water. Raw cabbage has the highest amount of vitamins nd phytochemicals.

Folie 9

Nutrient retention

• boiling loses most water soulable nutrients inc beta carotiene
• steaming and mincorwaing are the best ways to retain nutrients.
• EPA DHA
• levels are low in raw fish, such as skip jack tuna
• canning destroys all DHA and EPA

Cooking methods

• Blanching
• Advantages
• brings out colour, reatins nutrients
• inactivates enzymes , can be used as a prerequisite to preserving vegetables
• Disadvantages
• some loss of water sol nutirents
• Steaming
• Advantages
• retains testure coulour taste and nutrients
• Disadvantages
• Requires more energy to cook than other methods

Folie 12

• Microwave cooking
• cooks by aditating water and other molecules
• Pro's
• Cooks food quickly
• uses little power
• high heats can be achieved
• retians water soluble nutrients due to little liquid useds
• thaws food quickly, reduced risk of pathogens.
• Con's
• High heat> burns
• cold spots can occur leading to food bourne illnesses
• Loss of B12 in meats
• unknow effects on phytochemicals
• BBQ Meat
• food coing in direct contact with the flame causes PAH's , carcongenic
• PAH distributes to internal organic and foetus.
• PAH can bind to and alter DNA replication > cancer
• Advantages
• tasty food
• huge impact on the evolution of humans
• destroys bacteria and harmful organisms
• increase bioavailablity of some phytochemicals

Advantages of Cooking

• Advantages
• tasty food
• huge impact on the evolution of humans
• destroys bacteria and harmful organisms
• increase bioavailablity of some phytochemicals
• breaks down parts of vegetables other wise indigestable

How to minimise nutrient loss in food

• Store correctly
• scrub fruit & Veg do not peel to retian fibre and phytochemicals
• steam don't boil
• use boiling water in soups
• use fresh ingredients
• cook food quicky