CUCINA DIETETICA - Metodi di cottura
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CUCINA DIETETICA - Metodi di cottura


I metodi di cottura da preferire sono la cottura ai ferri, alla griglia, al vapore, la lessatura, la cottura in pentola a pressione, arrosto, al latte, al vino, al limone, in forno, al cartoccio, in forno a microonde o comunque senza aggiunta di olio o altri grassi.
 
Per insaporire i cibi si possono utilizzare liberamente brodi vegetali senza glutammato e senza grassi idrogenati o oli di palma o di cocco, sugo di pomodoro senza grassi, limone, aceto, aromi, spezie.   

È consigliabile l’utilizzo di pentole antiaderenti per evitare che i cibi si attacchino al fondo del recipiente durante la cottura.
   
Nella cottura degli ortaggi è buona norma, per avere una minore perdita di sali minerali e vitamine, usare una quantità minima di acqua e non prolungare la cottura oltre il necessario (se la cottura è prolungata le perdite di vitamina C possono raggiungere l’80%). 
Per la cottura dei legumi secchi è consigliabile utilizzare molta acqua fredda non salata per evitare che induriscano. 
Per cucinare carne o pesce  lessati è consigliabile utilizzare una minima quantità di acqua all'ebollizione in modo da limitare la perdita di sostanze; l’utilizzo di acqua all'ebollizione provoca la coagulazione delle proteine contenute in questi alimenti, evitando così la dispersione delle sostanze nell'acqua di cottura. 

La cottura in pentola a pressione a chiusura ermetica impedisce al vapore di fuoriuscire, determinando un aumento di pressione e, di conseguenza, un aumento della temperatura di cottura. I tempi di cottura risultano così notevolmente ridotti, come pure la perdita di sostanze nutritive e aromatiche. 
La cottura al vapore rappresenta una variante della cottura in acqua, comporta minori perdite vitaminiche, in sali minerali e migliori qualità organolettiche degli alimenti. 
La cottura in forno a microonde, in base ad analisi compiute sulla ritenzione dei nutrienti, sembra causarne una perdita inferiore rispetto ai metodi tradizionali.     
La frittura è un metodo di cottura non indicato per un regime alimentare che miri ad una diminuzione del peso corporeo ed è da riservare comunque a poche occasioni; seguendo alcune semplici regole tuttavia se ne possono ridurre gli svantaggi. 


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