Boiled is one of the basic cooking techniques, appearing thousands of years ago.Archaeologists have even found a vestige of boiling pit to boiling water for up to 30,000 years.This is considered the simplest, easy -to -learn and popular processing method.

Boiling food also has some digestive benefits.It helps break the cell structure of food, making them easier to digest.Moreover, boiled is also gently and healthier than stir -frying or grilling.

However, boiled can also lose valuable nutrition in vegetables, especially water -soluble vitamins such as vitamin C and group B.

According to nutrition expert Elaine Magee shared on CNN: "The principle of processing vegetables is less water, less temperature and less time as possible."Instead of boiling, choose the steaming method, because they retain the flavor and nutritional value.

Here are 6 vegetables that should not be boiled to avoid reducing their nutritional quality and flavor.

6 vegetables should not boil that Vietnamese people often make wrong

1. Cabbage

Boiled cabbage is not only mushy, but also easy to release sulfur compounds, causing unpleasant odors like "rotten eggs".This makes many people feel aversion to this nutritious vegetables.

To keep the crisp and taste of cabbage, you may be chopped, stir -fry quickly on high heat or make fresh cabbage salad.

2. Broccoli

Boiled broccoli often becomes soft and bland, making many people dislike.The study published in Zhejiang University magazine has shown that boiling broccoli significantly reduces the content of vitamin C and glucosinolate - a compound with antioxidant and anti -inflammatory effects.

Instead of boiling, steaming broccoli to keep the brittle texture and valuable nutrients.

3. Cassava tubers

Cassava tubers (YUCA) contain resistant starch and beta-carotene, very good for digestive health, enhance immunity.However, boiling cassava root easily makes it too soft, loss of texture and typical flavor.

Instead, you can boil and fry or bake to retain the natural flavor and increase the attraction.

4. Spinach (Spinach)

Spinach is a vegetable that is high in vitamin C, but when boiled, the vitamin C content may lose from 9% to 55% (according to research published in the Journal of Nutrition and Food Science).

Instead of boiling, steaming spinach or eating raw in salads is the best way to take advantage of nutrition.

5. Kale

Kale contains myrosinase enzyme, helping to fight disease.However, according to research on the Frontiers in Nutrition, boiling kale loses the activity of this enzyme, reducing anti -disease properties.

Use fresh kale in salads or smoothies to take advantage of maximum health benefits.

6. Peas

Peas are very easy to lose nutrients when boiled.A 2009 study showed that boiling peas, reducing more than 50% of antioxidants.

To keep the nutritional value, steaming peas is a more reasonable choice.

So what kind of vegetables boil?

Not all vegetables are reduced nutrition when boiled.A study published in the Journal of Food and Agricultural Science in April 2014 has shown that boiling some vegetables not only helps them to digest but also enhance the beta -carotene content - a one.important antioxidants.

Specifically, vegetables such as carrots, sweet potatoes, pumpkin, kohlrabi, radish, potatoes and asparagus are the perfect candidates for this method of cooking.When boiled, the structure of vegetables becomes softer, making the digestive system easier to access and absorb beta-carotene more effectively.

Note: To optimize nutrition, you should boil vegetables intact, avoid chopping.Research shows that cutting vegetables before boiling can lose up to 25% of nutrients compared to the whole boiled.