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--- mywiki:cooking:start [2025/11/09 15:55] – gshao
+++ mywiki:cooking:start [2025/12/15 21:04] (current) – gshao
@@ Line 2: / Line 2: @@
 | [[http://www.zaobao.com.sg/wencui/technology/story20150903-522343|10种常吃的食物有毒]]|
-| [[http://www.youtube.com/watch?v=J8m-OwXpHxI|山东烧鸡]] |[[http://www.youtube.com/watch?v=qM2gp4y1z3A|宫保鸡丁]] | [[Pig|附图详解猪骨各部位最佳用途]] |
+| [[http://www.youtube.com/watch?v=J8m-OwXpHxI|山东烧鸡]] |[[http://www.youtube.com/watch?v=qM2gp4y1z3A|宫保鸡丁]] | [[Pig|附图详解猪骨各部位最佳用途]] | [[Private Chef]] |
 正宗韩国泡菜做法： https://home.meishichina.com/recipe-47135.html
 ===== Basic stocks ======
-  * **stock** is a flavorful **liquid base**  高湯/湯底
+  * **stock**： a flavorful **liquid base**  高湯/湯底
-  * **roux** is a **cooked mixture** used as a **thickening agent**, 面糊
+  * **roux**： a **cooked mixture** used as a **thickening agent**, 面糊
-  * **purée** is a **thick mixture or soup** naturally thickened by **blended solid ingredients**. 泥,如土豆泥
+  * **purée**: /ˈpjʊəreɪ,ˈpjɔːreɪ/ a **thick mixture or soup** naturally thickened by **blended solid ingredients**. 泥,如土豆泥
+  * **mirepoix**: **/ˌmɪəˈpwɑː/** 植物性调味香料
 stock ingredients:
@@ Line 186: / Line 187: @@
   *
   * - Never mix the old batch with new one.
+===== Essential Nutrients =====
+Calorie:
+  * - The unit of energy measured by the amount of heat required to raise 1000 grams of water one degree Celsius.
+  * - Also written as kilocalorie or kcal.
+  * 1 gm of pure fat supplies 9 kcal.
+  * 1 gm of pure carbohydrate supplies 4 kcal.
+  * 1 gm of protein supplies 4 kcal.
+Essential Nutrients
+  * Carbohydrates
+  * Fats
+  * Proteins
+  * Vitamins
+  * Minerals
+  * Water
+What is Dietary Fiber ?
+  * • **Dietary fiber** is the term for several materials that make up the parts of plants your body can't digest.
+  * • **Fiber** is classified as soluble or insoluble.
+  * • When eaten regularly as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol.
+  * • Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp
+Note: Vegetables are arguably the healthiest of all the food groups and are a great source of fiber.
+Fats that Raise Cholesterol
+{{:mywiki:cooking:fat_cholesterol.png|}}
+{{:mywiki:cooking:fat_cholesterol2.png|}}
+Note:
+  * dietary cholesterol： 膳食胆固醇 / 饮食胆固醇
+  * saturated fat： 饱和脂肪（饱和脂肪酸）
+  * Trans fat: 反式脂肪（反式脂肪酸）是一种对健康最不利的脂肪
+  * Partially hydrogenated oil（部分氢化油）
+  * Polyunsaturated fats：多不饱和脂肪（多不饱和脂肪酸）
+  * 常见的多不饱和脂肪类型:
+  * Omega-3 脂肪酸（很重要 ✅）
+    * 三文鱼、沙丁鱼、鲭鱼
+    * 亚麻籽、奇亚籽、核桃
+    * 作用：护心、抗炎、降甘油三酯
+  * Omega-6 脂肪酸
+    *  大豆油、玉米油、葵花籽油
+    *  坚果、种子
+      * 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.