Oven Roasting
Roasting, or oven-roasting, is a suitable method for poultry and fish rather than red meat. The ideal temperature range is 149 – 218 degrees Celsius, and the cooking time should be between 30 minutes to an hour, depending on the weight of the meat.
However, this method causes fat to drip off, reducing the Vitamin B content. High temperatures can also deplete Vitamin C, so it is recommended to drizzle the meat with the drippings after roasting.
Direct Grilling
This method uses high heat and is suitable for all types of meat, but it can easily burn the meat and form Polycyclic aromatic hydrocarbons (PAHs), which are harmful to health.
When using this cooking method, it is recommended to cut the meat into smaller pieces and cook it for a shorter time to avoid charring.
Stewing, Braising, and Simmering
These methods require attention to temperature to avoid making the meat tough, dry, and nutrient-depleted, as well as to prevent the formation of harmful compounds. Ideal temperature ranges are as follows:
Stewing: 60 – 82 degrees Celsius
Braising: 71 – 82 degrees Celsius
Simmering: 85 – 93 degrees Celsius
Meat can lose Vitamin B during these cooking processes, so it is recommended to consume the cooking liquid along with the meat.
Stir-Frying and Pan-Frying
These methods involve cooking meat in oil at high temperatures, which can form Heterocyclic amines (HCAs) and Aldehydes, compounds that are harmful to health. It is recommended to serve the meat with antioxidant-rich sauces and healthy oils like palm oil (note: use regular olive oil, not extra virgin olive oil).
Deep-Frying
Deep-frying gives meat a delicious crispy texture, but it produces more harmful compounds than other cooking methods. It is recommended to limit the use of this method and, if desired, to shallow-fry the meat and turn it over when golden.
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Each method has its pros and cons, so consider your options and choose a suitable cooking method to ensure the best nutritional outcome.
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