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--- mywiki:cooking:start [2025/12/15 20:53] – gshao
+++ mywiki:cooking:start [2025/12/15 21:04] (current) – gshao
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       * 作用：必需脂肪酸，但不宜过量
+Importance of Proteins
+  * Proteins make up about 15% of the mass of the average person.
+  * Protein molecules are essential to us in an enormous variety of different ways.
+  * Much of the fabric of our body is constructed from protein molecules.
+  * Muscle, cartilage, ligaments, skin and hair - these are all mainly protein materials.
+  * In addition to these large scale structures that hold us together, smaller protein molecules play a vital role in keeping our body working properly.
+  * Hemoglobin, hormones (such as insulin), antibodies , and enzymes are all examples of these less obvious proteins.
+Note: Chicken breast is one of the most popular cuts of chicken. A skinless, cooked chicken breast (172 grams) contains 54 grams of protein.
+Vitamins Table
+{{:mywiki:cooking:vitamin.png|}}
+Mineral Table
+{{:mywiki:cooking:mineral1.png|}}
+{{:mywiki:cooking:mineral.png|}}
+Healthy Diet Pyramid (Singapore)
+  * • The Pyramid shows a range of servings for each major food group.
+  * • The number of servings that are right for you depends on how many calories you need, which in turn depends on your age, sex, size, and how active you are.
+  * • Should have at least the lowest number of servings in the ranges.
+  * • The calorie based on recommendations  of the Department of Nutrition and on calorie intakes reported by people.
+{{:mywiki:cooking:recommned_serving.jpg|}}
+Ingredients Substitutes and Alternatives
+• Ingredient substitutes:
+– Replacement of one ingredient with another of presumably similar-although not necessarily identical-flavor, texture, appearance and other sensory characteristics.
+• Ingredient alternatives:
+– Replacement of one ingredient with another different flavor, texture, appearance or other characteristic, but one that will not compromise-although it may change-the flavor of the dish.
+Before Modifying Recipe
+The Chef :
+  * – Reduce the amounts of the ingredient(s).
+  * – Replace the ingredient(s) with a substitute that will do the least to change the flavor or appearance of the dish.
+  * – Eliminate the ingredient(s).
+Salt Substitutes and Alternatives
+  * • Salt is used liberally to enhance flavors
+  * • Salt substitutes are potassium chloride but not so palatable
+  * • Better to use less salt
+  * • Use lower-sodium salt
+  * • Use lower-sodium soy products
+Artificial Sweeteners
+  * • Substitutes:
+  *
+    * – Saccharin = oldest artificial sweetener
+    * – Aspartame used from 1981
+    * – Sunnette approved in 1988
+  * •Alternative:
+    * – Sucralose
+Fat Substitutes and Alternatives
+• Substitutes:
+  * – Olestra
+  * – Simplesse
+  * – Caprenin
+  * – Slatrim
+  * – Oatrim
+Strategies to Preserve Nutritional Value
+  * • Store food properly: cold food in cold and seal in air-tight containers.
+  * • Keep in the crisper section of refrigerator.
+  * • Try washing / scrubbing than peeling.
+  * • Use outer leaves of cabbage etc. unless wilted.
+  * • Microwave, steam, roast or grill.
+  * • Use boiling liquid.
+  * • Use fresh ingredients, whole wheat flours etc.
+  * • Cook food quickly.