Is it okay to soak vegetables in water when washing them?

　　Used when washing vegetables blister ok

　　Cooking can make food taste better, remove certain harmful substances, and promote digestion and absorption. However, when we wash, cut, and cook vegetables, we inevitably lose some nutrients, especially vitamins and minerals.

　　When making staple food, the process of washing and steaming rice will cause the water-soluble vitamins such as B1, B2, niacin and minerals in the rice to be lost. The more scrubbing and soaking time you take when washing rice, the more nutrients will be lost. Some people like to eat waterlogged rice, that is, boil the rice until it is half cooked and waterlogged, discard the rice soup, and then steam it in a steamer. For rice made using this method, the retention rates of thiamine, riboflavin, and niacin in rice are only 17-33%, 50%, and 24% respectively. In steamed rice without discarding the rice soup, the preservation rate of thiamine is 62%, niacin is 30%, and riboflavin can reach 100%. After flour is treated at high temperatures, there is less loss of nutrients. The preservation rate of the above three nutrients in boiled noodles can reach 70% ； Corn flour steamed buns are the best for preserving nutrients, and the preservation of all three nutrients can be close to 100%.

　　When stir-frying vegetables, the loss of nutrients is less when stir-frying over high heat. 60-70% of the vitamins in vegetables can be preserved, of which the preservation rate of carotene is over 80%. When we make dumpling fillings, we often blanch the vegetables in boiling water and then chop and squeeze the juice, which causes the loss rate of vitamins to be as high as 80%. In addition, many people like to soak vegetables for a period of time when washing them, which will also cause the loss of vitamin C and B vitamins in the vegetables. The principle of reasonable processing of vegetables is: it is best to rinse them with running water and do not soak them in water. ； When cooking, wait until the water boils before putting the vegetables in the pot. Eat the soup and vegetables together. ； When blanching the vegetables, put them in the water when it is boiling. Try to minimize the time the vegetables are in the water. Do not squeeze out too much water from the blanched vegetables. When washing some meat foods, such as chicken, duck, etc., it is best not to make the water temperature too high. This can prevent fat from dissolving in the water and reduce its nutritional value. When washing catfish, loach, etc., be careful not to wash too much of the sticky substance on the surface, because it is a colloidal nutrient.

　　In addition, the larger the shape of the raw materials, the better it is to protect the nutrients in them. Therefore, when cutting the vegetables, do not crush them too finely. Otherwise, the nutrients will easily oxidize due to excessive contact with the air, resulting in certain nutritional losses.

　　Judging from the cooking method of meat, frying loses the most vitamins. For example, vitamin B1 is lost by 45% during frying, 42% by boiling, and 30% by stewing. ； The losses of vitamin B2 were 43%, 18%, and 10% respectively. Many vitamins are soluble in water. For example, the nutritional preservation rate of beef after stew is 56%, of which 44% is contained in the soup. The most vitamins in pork are preserved in fried pork, while less are preserved in stewed and steamed pork. ； The preservation rate of vitamins in fried pork liver is higher than that in braised liver ； The loss of vitamin B1, vitamin B2 and niacin caused by curing meat is very small, only about 1%-5%.