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You may not know, starch (gluxit) is an essential source of energy for the human body. In the daily diet, starchy foods provide energy up to 70% of the body's energy. However, improperly cooking starchy foods can convert starches into substances that are harmful to the body.
1. Definition and classification of powders
Carbohydrates (Gluxit) is a general way for a group of sugars (single sugar, double sugar), starch, fiber.... Our daily diet is usually high in starch. It is estimated that the energy provided by carbohydrates to the body is up to 70%. Although fiber does not provide the main energy for the diet, it also plays an important role in helping the digestive system function properly and eliminating toxins from the body. Some starchy foods include: rice, noodles, millet, corn, potatoes, cassava and processed products such as rice noodles, vermicelli, vermicelli...
Gluxit when absorbed into the body will first metabolize into energy, the rest is converted into glycogen and stored fat to a certain extent. Glucose is also involved in the formation process as a component of tissues and cells. In the body, there is always a process of converting starch, breaking down glucose to produce energy. However, regardless of the stage, the blood glucose level will always remain at 80-120 mg%.
If the diet is full of starch, it will minimize the breakdown of protein, on the contrary, when working regularly, if the amount of glucose provided to the body is not enough, it will increase protein breakdown. Eating too much, excess glucose will be converted into lipids and to a certain extent will cause obesity.
SEE ALSO: Is eating starch fat?
Gạo là thực phẩm giàu tinh bột
2. Starch conversion temperature
The process of cooking and preparing food will help convert starch to make it easier to digest, Cellulose will not crack and become softer, helping digestive juices come into contact with nutritional components in plant cells. easier. But if processed at high temperature (especially in a dry environment without water), the starch in the food is also converted into indigestible or toxic to the body.
Many studies also show that cooking starchy foods such as potatoes, bread, vegetables at high temperatures for a long time will increase the risk of cancer.
MORE: How cooking affects the nutrient content of food
Khoai tây không được khuyến khích nấu ở nhiệt độ cao
3. At what temperature should starchy foods be processed?
So when processing starchy foods, what temperature should be used safely?
At boiling temperature, simple sugars do not change significantly. The process of deep-frying, electric stove grilling, charcoal grilling starchy foods at high temperatures for a long time will produce acrylamide, which is capable of causing cancer. Therefore, nutritionists recommend that users should prepare food at low temperature, cook quickly and enjoy it as soon as the food turns yellow, instead of waiting until brown due to long processing at high temperature.
In order to maintain the nutritional value and limit harmful changes to the body, it is recommended to increase steamed and boiled dishes and limit baked and deep-fried dishes at high temperatures.
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