Bagaimana cara agar vitamin pada makanan hilang pada proses pemasakan makanan?

Teman kita, Linda kumala mengirim pertanyaan baru di Blajar.web.id.

Pertanyaannya adalah: Bagaimana cara agar vitamin pada makanan hilang pada proses pemasakan makanan?

Makanan yang dimasak memang lebih lebih aman dikonsumsi dan lebih bernutrisi dibandingkan dengan makanan mentah. Namun, metode memasak yang salah justru ternyata bisa mengurangi nutrisi dari makanan itu.

Contohnya, memasak dengan menggunakan banyak air dapat mengurangi kandungan vitamin dari bahan masakan. Vitamin C dan Vitamin B Kompleks merupakan contoh vitamin yang mudah larut oleh air.

Dilansir dari pubmed.gov, sayuran seperti brokoli, bayam, dan selada bisa kehilangan vitamin C sebanyak 50 persen atau lebih bila direbus. Jumlah nutrisi ini akan berkurang semakin banyak lagi apabila sayuran melewati proses pendidihan.

Begitu juga dengan Vitamin B Kompleks. Kandungan gizi ini akan hilang hingga 60 persen ketika daging direbus dan kaldunya dibuang.

Untuk menyiasati permasalahan tersebut, sebaiknya gunakan sedikit saja air saat merebus masakan. Bahkan, akan lebih baik lagi jika bisa memasak tanpa air, seperti metode memasak yang dimiliki oleh SHARP Healsio Automatic Cookware.

Sebagai pengganti air, alat tersebut menggunakan kelembapan yang terkandung dalam bahan makanan, sehingga mampu menyimpan lebih banyak nutrisi antioksidan seperti vitamin C dan asam folat. Lebih lanjut, alat ini dapat menyesuaikan suhu dari sebelum proses memasak dimulai agar makanan bebas bakteri.

Selain itu, SHARP Healsio Automatic Cookware juga memiliki alat pengaduk otomatis yang dapat mengatur intensitas adukan. Adukan kuat bisa membantu mencampur rasa agar merata. Sementara itu, adukan lembut membuat makanan tidak mudah hancur saat dimasak, sesuai dengan jumlah, kelembutan, serta sifat panas bahan masakan dan bumbunya.

Alat tersebut juga cocok dimiliki oleh orang-orang yang sibuk. Sebab, pengguna dapat mengatur sendiri waktu masak di alat itu. Setelah bahan masakan dimasukkan, SHARP Healsio Automatic Cookware akan menyelesaikan masakan sesuai waktu yang ditentukan.

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(Adv)

Menjaga vitamin dan nutrisi tetap terjaga ketika sayuran dan bahan makanan di masak perlu untuk diketahui oleh para ibu rumah tangga. Karena bila kita memasak dengan cara yang salah beraneka ragam sayuran maka kita tidak mendapatkan berbagai macam nutrisi dan vitamin yang sebenarnya terdapat dalam sayuran tersebut.

Untuk itulah pentingnya kita memahami akan cara tips vitamin tidak rusak ketika dimasak agar tubuh kita bisa mendapatkan banyak manfaat darinya. Vitamin rentan hilang atau pun rusak karena sangat sensitif terhadap udara, panas hingga cahaya sehingga kita harus pandai-pandai dalam “menjaganya” agar kandungan vitamin di dalamnya tidak rusak dan kita bisa mendapatkan faedah dan manfaat vitamin itu sendiri dengan optimal.

Proses pengolahan dan penyimpanan bisa membuat gizi pada bahan makanan hilang atau rusak. Karena itu, perlakukan bahan makanan sebaik mungkin, jangan asal memasukkannya ke lemari pendingin. Cara mengolah makanan berpengaruh terhadap kualitas nutrisinya. Secara umum, tulis William Sears, MD, dan Martha Sears, RN, dalam The Family Nutrition Book, semakin sedikit pemrosesan, makin baik.

Nilai gizi makanan segar lebih baik ketimbang yang dibekukan, tetapi gizi makanan beku masih lebih baik dibanding makanan kalengan. Sayuran yang dibekukan sesaat setelah dipanen berisi lebih banyak vitamin daripada sayuran segar yang langsung diangkut melintasi wilayah untuk dipasarkan.

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Cara Memasak Sayuran Agar Vitamin Tidak Rusak

Ada sejumlah pertukaran zat gizi saat kita memilih sayuran yang dikemas dan diproses. Contohnya, sayuran kalengan dan beku mengandung lebih banyak sodium. Satu porsi brokoli beku bisa mengandung lebih banyak betakaroten karena batangnya sudah dibuang, hanya menyisakan kuntumnya saja. Namun, brokoli ini hanya mengandung sedikit kalsium dan lebih banyak sodium. Jadi sesering mungkin, hidangkan sayuran segar bagi keluarga, sehingga mereka terbiasa terhadap rasa yang lebih bervariasi dan lebih kuat. Hindari sayuran yang di rebus sebisa mungkin kukus sayuran atau tumis dengan cepat.

Berikut cara mengolah makanan sayuran agar kandungan vitamin gizi nutrisi tidak hilang adalah sebagai berikut :

  1. Untuk vitamin yang dikemas berbentuk suplemen oleh pabrik dipastikan terjamin kualitas karena dikemas dengan baik, sehingga tidak mudah rusak. Meski begitu, saat kemasan vitamin itu berpindah tempat ke rumah kita tetap harus menjaganya.
    Hindari menyimpan vitamin di tempat yang terpapar suhu ekstrem seperti di atas pesawat teve, diatas kulkas atau pun di dalamnya juga lokasi yang terkena sinar matahari langsung atau di dekat jendela.Simpan kemasan vitamin di tempat tertutup yang tidak mengalami perubahan suhu secara dratis.
  2. Cara Memasak Yang Benar agar vitamin tidak rusak yaitu dengan cara :
    Memasak makanan sayuran yang mengadung Vitamin A, E, D. Masaklah makanan yang mengandung vitamin ini dengan sedikit minyak.Contoh, panggang atau kukuslah hati sapi yang kaya vitamin A daripada menggorengnya.

    Vitamin B. Rebus makanan yang mengandung vitamin ini seperti ikan dan biarkan saripatinya tetap dikonsumsi dalam bentuk sup.Panggang kue dan roti tak terlalu lama, maksimal sampai warnanya agak kecoklatan.Ini dimaksudkan untuk melindungi vitamin B yang sensitif terhadap panas.

Vitamin C.

Khusus untuk vitamin C kita lakukan cara-cara sebagai berikut :

  1. Untuk mengurangi hilangnya vitamin C yang larut dalam air dan oksigen, olah buah dan sayuran dalam jumlah air sedikit mungkin. Contoh, ketika memasak satu gelas kubis dengan empat gelas air, daun kubisnya kehilangan 90% vitamin C.Sebaliknya, ketika memasak empat gelas kubis dengan segelas air, vitamin C bisa bertahan lebih dari 50%.
  2. Saat hendak memasak sayuran biarkanlah air mendidih selama beberapa menit lalu baru masukkan sayuran. Membiarkan air sampai mendidih akan membuat air kehilangan sejumlah oksigen. Air dengan kandungan oksigen tinggi ini yang dapat menghilankan vitamin C. Memasak sayuran dengan air dingin hingga mendidih bisa membuat sayuran kehilangan hingga 12 kali kandungan vitamin C-nya.
  3. Penyajian sayuran juga mempengaruhi lenyapnya vitamin dalam masakan. Segera sajikan dan konsumsi sayuran seusai dimasak. Setelah 24 jam disimpan dalam lemari es, sayuran yang telah dimasak kehilangan seperempat vitamin C. Setelah dua hari, sayuran yang telah dimasak kehilangan 50% vitamin C

Di bawah ini adalah beberapa tips yang bisa di terapkan :

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  • Simpan makanan secara tepat seperti menjaga makanan dingin tetap dingin dan menutup beberapa jenis makanan dalam tempat kedap udara.
  • Cuci atau gosok sayuran, bukan mengupasnya.
  • Gunakan daun sayuran paling luar lebih dulu, misalnya kubis atau daun selada, kecuali daun sudah layu atau sudah tidak enak.Masak sayuran dengan mikrowave, mengukus, membakar, atau memanggang ketimbang merebusnya.
  • Bila Anda merebus sayuran, selamatkan air yang mengandung zat gizi untuk membuat sup. Gunakan bahan-bahan segar bila memungkinkan.Masak makanan dengan cepat.

Author : Dwi krisnantyoh hadi

Lihat Foto

SHUTTERSTOCK/KUNGVERYLUCKY

Ilustrasi merebus sayuran. Jangan langsung membuang air rebusan sayuran, sebab dapat dimanfaatkan sebagai nutrisi untuk menyuburkan tanaman.

KOMPAS.com – Bagi para ibu rumah tangga tentu harus paham soal masak-memasak. Apalagi menyangkut masakan yang sehat dan bergizi.

Salah satunya ialah menyediakan olahan dari sayuran untuk mencukupi kebutuhan vitamin dan nutrisi bagi tubuh. Tapi, sayuran juga harus diolah dengan benar.

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Karena jika memasak dengan cara yang salah, kita tidak mendapatkan berbagai macam nutrisi dan vitamin yang sebenarnya ada di dalam sayuran tersebut.

Untuk itulah penting sekali kita memahami cara memasak sayuran agar vitamin tidak hilang atau rusak agar tubuh kita bisa mendapatkan banyak manfaat darinya.

Baca juga: Ini Sayuran Penurun Kolesterol, Info Ners Unair

Sebab, vitamin rentan hilang atau pun rusak karena sangat sensitif terhadap udara, panas serta cahaya, sehingga kita harus pandai-pandai dalam “menjaganya” agar kandungan vitamin di dalamnya tidak rusak dan kita bisa mendapatkan faedah dan manfaat vitamin itu sendiri dengan optimal.

Melansir laman Unit Laboratorium Fakultas Ilmu Terapan Telkom University, seperti ini penjelasan lengkap terkait sayuran dan cara memasaknya yang benar.

Proses pengolahan dan penyimpanan bisa membuat gizi pada bahan makanan hilang atau rusak. Karena itu, perlakukan bahan makanan sebaik mungkin, jangan asal memasukkannya ke lemari pendingin.

Cara mengolah makanan berpengaruh terhadap kualitas nutrisinya. Secara umum, semakin sedikit pemrosesan maka akan semakin baik.

Selain itu, nilai gizi makanan segar lebih baik ketimbang yang dibekukan, tetapi gizi makanan beku masih lebih baik dibanding makanan kalengan.

Sayuran yang dibekukan sesaat setelah dipanen berisi lebih banyak vitamin daripada sayuran segar yang langsung diangkut melintasi wilayah untuk dipasarkan.

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PEMBAHASAN & JAWABAN

Silahkan baca pembahasan dan jawaban atas pertanyaan Bagaimana cara agar vitamin pada makanan hilang pada proses pemasakan makanan? di bawah ini.

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Anda juga bisa berpartisipasi memberikan tanggapan atau jawaban atas pertanyaan "Bagaimana cara agar vitamin pada makanan hilang pada proses pemasakan makanan?" ini.

Jangan takut berbagi meskipun itu masih kurang benar. Di Blaajar.com, kita saling belajar dan memberikan masukan secara bersama-sama.

Dengan turut memberikan jawaban atau tanggapan atas pertanyaan Bagaimana cara agar vitamin pada makanan hilang pada proses pemasakan makanan?, kamu telah ikut membantu Linda kumala mendapatkan jawaban yang dibutuhkannya.

 

PERTANYAAN LAINNYA: