煮雞肉最健康的方法是什麼?

For example, dry cooking at high temperatures up to 482oF (250oC), longer cooking times, and even the doneness of chicken can lead to the production of harmful chemicals.

These cancer-causing chemicals can include:

  • Heterocyclic aromatic amines (HAAs) or heterocyclic amines (HCAs)
  • Polycyclic Aromatic Hydrocarbons (PAH)
  • Advanced glycation end products (AGE)

On the other hand, cooking methods that don't brown the meat or create smoke tend to be better for you. Most of them use water in some way.

Here are 4 of the healthiest ways to cook chicken.

sous vide

Sous vide is a healthy cooking method in which food and seasonings are vacuum-sealed in food-grade plastic bags and then cooked in a water bath. This allows the chicken to be cooked without direct heat, thereby reducing the production of HAAs, PAHs and AGEs.

Please note that you may need to use bisphenol A (BPA)-free plastic bags as it has been suggested that this chemical may be transferred from plastic cooking bags into food cooked through this method.

You can cook seasoned chicken sous vide at 140oF (60oC) for 1 hour, or up to 3 hours if you want to enhance the flavor of the final product.

This slow-cooking, low-temperature method reduces nutrient loss and produces tender, mineral-rich chicken.

You can choose to use special sous vide equipment, but all you need is a simple cooking thermometer and water bath.

Steam

Steaming is another healthy and fast way to cook chicken. For this method, you will need a steam basket and a pot of hot water.

Alternatively, you can achieve the same results by cooking in a steam-assisted hybrid oven.

Steaming is a high-temperature method with a short cooking time and produces less HCA than other high-temperature cooking methods.

The steam prevents crust from forming on the surface of the chicken, reducing the dryness of the meat and producing a moist and tender product.

The high heat will also melt more of the fat on the chicken.

How to steam chicken at home

  1. Cut the chicken into smaller pieces to reduce cooking time and ensure the meat is cooked evenly. You can also cut into a larger piece of chicken to get the same effect.
  2. For added flavor, marinate the chicken before steaming. (Here's a recipe for Lemon Garlic Marinade.) Alternatively, you can add herbs and seasonings to the steaming water to infuse flavor during cooking.
  3. Place the chicken in a steamer basket over a pan of simmering water, making sure the steam escapes from the holes in the steamer basket.
  4. Cover the basket and cook the chicken for 15-20 minutes. Check that the chicken is cooked before removing it from the steam.
  5. You can then use the water to make a broth or sauce to serve with the chicken.

pressure cook

Like steaming, pressure cooking uses high temperatures for short periods of time to produce moist, tender, and flavorful chicken dishes.

Whereas longer cooking times increase HCA production, shorter cooking times of pressure cooking may produce less HAAs, PAHs, or AGEs.

An earlier study found that pressure cooking reduced cholesterol oxidation in meat, while a more recent study found that various cooking methods can increase or decrease cholesterol oxidation in chicken.

Oxidized cholesterol is a risk factor for heart disease. This type of cholesterol is associated with narrowing of the arteries caused by atherosclerosis, a disease characterized by the buildup of plaque.

You can pressure cook in an electric multicooker or a traditional pressure cooker with a weight valve.

microwave

Microwaving meat is a common cooking method used in commercial food processing and food service operations.

Not only is this a convenient cooking method, but microwaving chicken for 10 minutes in a typical 750-watt home microwave can bring the chicken's core temperature to 167oF (75oC).

This is higher than the USDA's recommended minimum internal temperature for cooking poultry, which is 165°F (73.9°C).

Microwaved chicken does retain its protein content. However, this method may burn the surface and dry out the meat.

Additionally, a review article noted that HCA, produced when various meats and fish are heated, causes several different types of cancer in rodents and monkeys.

The authors suggest that cooking food in a microwave may reduce the production of HCA and help people prevent these harmful effects.

How to Microwave Chicken at Home

  1. It's best to cook boneless, skinless chicken in the microwave to reduce cooking time.
  2. Place seasoned chicken in roasting pan. Then cover and microwave for about 4 minutes.
  3. Using oven mitts or a kitchen towel, remove the hot grill pan, turn the chicken over, cover again, and cook for another 4-5 minutes.
  4. Check for doneness before eating. If it's not done yet, cook for another 1-2 minutes until cooked through. Cooking times may vary depending on the power capacity of your microwave.

Unhealthy cooking methods

Various cooking methods may produce carcinogens such as HCA, PAH and AGE in meat. Cooking methods that produce these include:

  • barbecue
  • barbecue
  • Carbonization
  • Cooking over an open flame
  • pan fry
  • fried
  • baking
  • cigarette

Various studies have found that rats and monkeys fed HAA develop a variety of cancers, including breast, colon and prostate cancer.

Likewise, human studies have found that exposure to HCA and AGEs increases the risk of cancer.

Studies have also linked these chemicals to inflammation and an increased risk of heart disease and type 2 diabetes.

You can reduce your exposure to these chemicals by choosing safer cooking methods and modifying high-risk cooking methods to reduce the production and accumulation of HAAs, PAHs, and AGEs in meat.

Limiting how often you prepare chicken using these high-risk cooking methods can also reduce your exposure to carcinogenic and inflammatory compounds.

generalize

Chicken is an important nutritional source of animal protein and essential minerals such as iron and potassium.

However, many common cooking methods that people use to cook can do more harm than good.

Certain cooking methods, including grilling, grilling and stewing, may increase the production of compounds linked to the development of cancer, heart disease and type 2 diabetes.

Safer, healthier ways to cook chicken include sous vide, steaming, pressure cooking and microwaving.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
無人機醫療配送:低空經濟下的香港新契機

無人機醫療配送:低空經濟下的香港新契機

  無人機醫療配送:低空經濟下的香港新契機 —— 從健康、醫療金融到商業模式的全球比較與啟示 在香港「低空經濟」監管沙盒下,無人機由數碼港跨海至長洲醫院,約 12 公里航線僅需 18–20 分鐘,相比傳統 45–65 分鐘大幅提速。本文聚焦醫療價值、醫療金融回報與商...
醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

醫管局普通科門診改名「家庭醫學門診」——香港基層醫療新里程?

  基層醫療 家庭醫學 健康政策 醫管局普通科門診改名「家庭醫學門診」:利與弊、國際比較與香港基層醫療的下一步 醫務衞生局宣佈由 2025 年 10 月 11 日起,將「普通科門診」與「家庭醫學專科門診」統一命名為「家庭醫學門診服務」,74 間普通科門診...
基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

基孔肯雅熱:被伊蚊叮咬後的劇痛病毒 — 病毒、傳播、症狀與防治全解析

什麼是基孔肯雅熱? 基孔肯雅熱(Chikungunya Fever)是一種由**基孔肯雅病毒(Chikungunya virus, CHIKV)**引起的急性傳染病,屬於 Togaviridae 家族 Alphavirus 屬。這種病毒最早於 1952 年在坦桑尼亞被發現,其名稱來自當地馬孔德...
登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱:全球爆發中的熱帶威脅與防護全解析

登革熱係乜嘢? 登革熱(Dengue fever)係一種由登革熱病毒(Dengue virus)引起嘅急性傳染病,主要經由伊蚊(Aedes mosquito)叮咬傳播,特別係白紋伊蚊(Aedes albopictus)同埃及伊蚊(Aedes aegypti)。呢啲蚊喺日間最活躍,因此唔似瘧疾嗰...
流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

流感點樣會引致腦病變、心肌炎同休克?——從「感冒」變成致命風暴

近排有新聞報導,一名原本健康嘅中學生感染乙型流感(Influenza B)之後,出現腦病變、心肌炎同休克,情況危殆。好多家長都會問:「流感唔就係普通感冒?點解可以嚴重到影響腦同心臟?」其實,流感背後嘅機制比我哋想像中複雜得多。 一、流感病毒唔止攻擊呼吸道 流感病毒(包括甲型同乙型)主要透過飛...
牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜大全|Instant Pot 壓力煲 & 傳統老火湯版本

牛骨湯食譜係香港家庭常見嘅煲湯之一,牛骨湯香濃滋補,配合中藥材更具養生功效。本文介紹肉骨類選擇、牛骨湯建議配搭、常見中藥材分類,以及Instant Pot壓力煲與傳統老火湯版本食譜,並引用科學研究支持。
澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南)

澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 澳洲飲用水發現「食腦變形蟲」:全球風險與地區對策(含各國/各州實用指南) 重點:事件本身不代表飲水會感染;主要風險來自水經鼻腔進入。 目錄 ...
如何判斷雞翅是否變壞?

如何判斷雞翅是否變壞?

重點摘要 雞翅會變質嗎? 如何判斷雞翅是否變壞? 過期雞翅還能食嗎? 雞翅可存放多久? 如何儲存雞翅? 雞翅可以冷凍嗎? 結論 雞翅會變質嗎? 會。皮脂較多、表面不潔或溫度過高時,細菌繁殖更快。 如何判斷雞翅是否變壞? 外觀:皮色發黃、出黑斑或血水。 觸感:表面黏滑、軟爛。 氣...
如何判斷雞蛋是否變壞?

如何判斷雞蛋是否變壞?

重點摘要 雞蛋會變質嗎? 如何判斷雞蛋是否變壞? 過期雞蛋還能食嗎? 雞蛋可存放多久? 如何儲存雞蛋? 雞蛋可以冷凍嗎? 結論 雞蛋會變質嗎? 會。殼面有微孔,溫差及濕度變化會令細菌入侵。 如何判斷雞蛋是否變壞? 水測:沉底=較新鮮;浮起=多半變壞。 打開觀察:蛋白渾濁水樣、蛋黃...