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Sausage is a popular dish in many countries around the world. It is made from beef, pork or chicken, combined with salt, spices and other flavorings. These ingredients are pureed and filled into shells made from intestines or from other materials such as collagen and cellulose. The nutritional composition of the sausage will be changed by the way it is cooked. So what are the healthy ways to cook sausages?
1. How to cook sausages
Sausage is a versatile food that can be cooked in many ways. Here is an overview of some of the most popular methods.
1.1 Boiled
Boiling is one of the easiest ways to make sausages at home. To boil sausages, simply place them in a pot of boiling water and bring them to a boil. Pre-cooked sausages take about 10 minutes. But raw sausages can take up to 30 minutes to cook.
With boiled sausage, the sausage skin will not brown and will not be crispy on the outside. However, you can cook them by frying them in a little oil after they are done cooking.
1.2 Bake
Grilling on the griddle: To grill sausages, simply place them on the griddle and bake for 8 to 12 minutes, rotating the sausages, turning again for a few minutes until they are evenly golden.
Heat: Another way to bake them is to place them on a baking pan in the oven and adjust its function to direct heat. Bake them for 5 minutes, then turn and bake for another 5 minutes.
It is worth noting that high temperatures can cause the formation of potentially harmful compounds, such as heterocyclic amines (HAs), polycyclic aromatic hydrocarbons (PAHs) and advanced glycation end products. advances (AGEs). HA and PAH are associated with a higher risk of certain cancers, while AGE is associated with an increased risk of conditions such as heart disease, diabetes, and skin disorders.
Xúc xích nướng ở nhiệt độ cao tăng nguy cơ mắc một số bệnh ung thư
1.3 Frying and sautéing
Frying and sautéing is also a way to cook sausages at high temperatures using a pan or pot. While stir-frying requires constant stirring during cooking, frying usually does not. For sautéed sausages, simply cook them on the stovetop with a little oil until they're brown on both sides. Stir-fry takes only 10-15 minutes, depending on their size.
1.4 Deep fried in oil
Deep frying involves completely immersing a food in fat during cooking. In most cases, the sausage is breaded first. To make fried sausages crispy, dip them in the egg and water mixture. Then coat them in the bread or cake flour mixture.
Pour a healthy oil like coconut, olive or avocado oil into a deep fryer and heat to 190 degrees C. Fry sausages for 5 minutes or until cooked. While deep-frying sausages are delicious, this method dramatically increases the total fat and calories in the sausage. Furthermore, deep frying may increase the risk of HA, PAH, and AGEs.
Healthy oils include coconut, olive and avocado oils because they retain heat well at medium to high temperatures and are rich in micronutrients.
You can check if your sausage is cooked by cutting a line in the middle of the sausage. If the meat is firm, it is cooked. But if the meat is still pink and watery, it needs to be fried longer. Cutting sausages into slices before frying can reduce cooking time. Like grilling and smoking, frying sausages for too long can increase the risk of HA, PAH, and AGE formation.
Xúc xích chiên ngập dầu làm tăng đáng kể tổng lượng chất béo và calo có trong xúc xích
2. Healthy Sausage Cooking Method
How cooking affects health in different ways. The healthiest cooking methods are boiling and smoking, as these require little or no oil and are less likely to produce harmful compounds.
On the other hand, deep frying is the least healthy technique due to the large amount of excess fat and calories it creates. Frying and sautéing are good options if you use a good quality oil to make, such as olive or coconut oil. Meanwhile, baking, smoking, and deep frying have been linked to the formation of dangerous compounds like HA, PAHs and AGEs, which can cause various chronic diseases, including cancer.
Research shows that the amount of harmful compounds can be reduced by eliminating fat that floats during cooking, avoiding burning or when cooking and using healthy fats like coconut, olive and avocado oils to cook.
3. How to know the sausage is cooked?
Undercooked sausage not only affects the taste of food but also increases the risk of food poisoning, as raw meat can contain harmful viruses, bacteria and parasites. Although the sausage may be crispy on the outside, the inside may still be undercooked.
To determine if a sausage is cooked, you can measure the internal temperature with a meat thermometer. Sausages at a temperature of 68 - 74 ° C are cooked. Also, boiling them before frying them in a pan or grilling on the grill can ensure that they are thoroughly cooked and kept moist.
Xúc xích chưa chín có thể gây ngộ độc thực phẩm
4. Should you eat sausages?
Although hot dogs are delicious, they are not the healthiest option. They are made from processed meat, which means they have been preserved, smoked, salted, dried, or otherwise.
Many studies have linked processed meat intake to chronic medical conditions such as high blood pressure, heart disease, and bowel and stomach cancer. A review of 20 studies in more than 1.2 million people who consumed processed meat was linked to a 42 percent higher risk of heart disease compared with those who didn't.
However, these studies did not show that processed meat caused these conditions, but only found an association between consumption and disease risk. Many factors can contribute to this link, including food preservatives, excessive salt, and harmful compounds that can form during cooking.
Furthermore, research proves that people who eat processed meat regularly tend to have less healthy lifestyles. You can still enjoy the sausage. Just be sure not to put them at risk of HA, PAH, and AGE formation.
For a healthier you, try eating sausages with vegetables to add fiber and micronutrients to your meal. If possible, choose products with 85% or more of the meat listed on the label, as these contain less fat and fewer fillers.
Sausages can be cooked in many ways. In general, boiling and baking are the healthiest methods because they don't require a lot of oil. However, sautéing and sautéing are also good options as long as you choose a healthy oil. In contrast, deep-frying is the least healthy way because it creates more fat and calories.
Xúc xích chiên ngập dầu là cách ít lành mạnh nhất vì nó tạo ra nhiều chất béo và calo
Whichever cooking method you choose, try not to char or burn, as this can create harmful compounds. Keep in mind that hot dogs and other processed meats are linked to an increased risk of several diseases, including cancer.
To protect your overall health and detect diseases at the earliest, you should have regular health check-ups. Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy, including:
Kim's general health checkup package outline Vip General Health Checkup Package Special General Health Checkup Package Comprehensive General Health Checkup Package Standard General Health Checkup Package Patient's examination results will be returned to your home. After receiving the results of the general health examination, if you detect diseases that require intensive examination and treatment, you can use services from other specialties at the Hospital with quality treatment and services. outstanding customer service.
To register for examination and treatment at Vinmec International General Hospital, you can contact the nationwide Vinmec Health System Hotline, or register online HERE.
Reference source: healthline.com
