生的水果和蔬菜更健康還是熟的更健康?

生的水果和蔬菜更健康還是熟的更健康?

We could all use more fruits and vegetables in our diets, and it certainly helps when they're in season and taste wonderful. If they aren't appetizing, it's hard to eat enough of these nutritious foods every day.

我們可以在飲食中多吃水果和蔬菜，尤其當它們應季和味道美妙的時候，這當然是有幫助的。如果不吃水果蔬菜來開胃，每天就很難吃到足夠的營養(yǎng)食物。

The answer isn't as straightforward as you might think. (Photo: Brian A Jackson/Shutterstock)

So what's the best way to make them tasty while maximizing nutrients? Some fruits and vegetables taste better cooked, and the process can make them easier to digest. But cooking can change their nutritional content.

那么，在最大限度地增加營養(yǎng)的同時，讓它們變得美味的最好方法是什么呢?一些水果和蔬菜煮熟后味道更好，這個過程可以使它們更容易消化。但是烹飪可能改變它們的營養(yǎng)成分。

Interestingly, some foods actually get healthier with cooking and others lose a lot of their nutritional value, so there's no black-and-white answer.

有趣的是，有些食物在烹飪過程中變得更健康，而另一些則失去了很多營養(yǎng)價值，所以并沒有黑白分明的答案。

The advantages of raw

生蔬菜水果的優(yōu)勢

People who follow raw diets worry that cooking food washes away the nutrients. (Photo: SeniaShah/Shutterstock)

Eating fruits and vegetables raw may help ease symptoms of depression, according to a study conducted by the University of Otago. Researchers surveyed 422 young adults in New Zealand and the U.S. and found that those who ate raw produce reported fewer symptoms of depression and a higher life satisfaction and more positive outlook compared to those who ate more cooked, canned or otherwise processed fruits and vegetables.

根據(jù)奧塔哥大學的一項研究，生吃水果和蔬菜有助于緩解抑郁癥的癥狀。研究人員對新西蘭和美國的422名年輕人進行了調(diào)查，發(fā)現(xiàn)與那些吃更多煮熟的、罐裝的或其他加工過的水果和蔬菜的人相比，那些吃生鮮農(nóng)產(chǎn)品的人報告的抑郁癥狀更少，生活滿意度更高，前景更樂觀。

The advantages of cooked

烹飪過的食物的優(yōu)勢

Sometimes cooking vegetables can add nutrients. (Photo: Pinkyone/Shutterstock)

But cooking food doesn't always take away its nutrients. That's what researchers first recognized in 2002, in a study published in the Journal of Agriculture and Food Chemistry when they found that cooking boosts the amount of the antioxidant lycopene in tomatoes. Lycopene has been linked to a lower risk of heart disease and some cancers, according to Harvard Health.

但是烹飪食物并不總是帶走它的營養(yǎng)。2002年，研究人員在《農(nóng)業(yè)與食品化學雜志》上發(fā)表的一項研究中首次認識到這一點。當時他們發(fā)現(xiàn)，烹飪可以提高番茄中抗氧化劑番茄紅素的含量。根據(jù)哈佛健康學院的研究，番茄紅素可以降低患心臟病和某些癌癥的風險。

Cooking vegetables can also increase the amount of calcium some vegetables provide, offering more of the mineral for your body to absorb.

烹飪蔬菜也可以增加一些蔬菜提供的鈣的量，為你的身體提供更多的礦物質(zhì)來吸收。

Which foods you should cook and which you should eat raw

哪些食物應該煮熟，哪些應該生吃

Cooking tomatoes boosts the amount of the antioxidant lycopene. (Photo: Kiian Oksana/Shutterstock)

Tomatoes — In the earlier-mentioned tomato lycopene study, researchers found that after 30 minutes of cooking tomatoes at 190.4 degrees Fahrenheit (88 degrees Celsius), the amount of lycopene increased by 35%. However, cooking reduced the levels of vitamin C in raw tomatoes.

番茄——在之前提到的番茄番茄紅素研究中，研究人員發(fā)現(xiàn)，在華氏190.4度(88攝氏度)的溫度下烹飪番茄30分鐘后，番茄紅素的含量增加了35%。然而，烹飪降低了生番茄中維生素C的含量。

Onions — Although onions are healthy when eaten raw or cooked, raw onions have antiplatelet agents, which help ward off heart disease.

洋蔥——盡管生吃或煮熟的洋蔥是健康的，但生吃的洋蔥含有抗血小板藥物，有助于預防心臟病。

Mushrooms — (Technically not a vegetable, but they're in the produce department, so we're mentioning them here.) Cooking can increase the amount of antioxidants in some mushrooms, like shiitakes. Some mushrooms, specifically Agaricus or almond mushrooms, also contain a potentially carcinogen substance called agaritine. Cooking them helps get rid of those toxins.

蘑菇(嚴格來說不是蔬菜，但它們在農(nóng)產(chǎn)品部門，所以我們在這里提到它們)。烹飪可以增加一些蘑菇中抗氧化劑的含量，比如香菇。一些蘑菇，特別是蘑菇或杏仁蘑菇，也含有一種潛在的致癌物質(zhì)稱為蘑菇堿。烹飪它們有助于去除那些毒素。

Fruit — Raw fruits are packed with vitamins and minerals and often fiber, as well as antioxidants and other nutrients. Some people like to cook fruit because it concentrates the natural sugar, which makes the fruit taste even sweeter. As long as you don't add extra sugar during the cooking process, the liquid used to cook fruit is healthy, says HuffPost, just as it is with cooked vegetables.

水果——生的水果富含維生素和礦物質(zhì)，通常還有纖維，抗氧化劑和其他營養(yǎng)物質(zhì)。有些人喜歡煮水果，因為它濃縮了天然的糖，使水果嘗起來更甜。赫芬頓郵報說，只要你在烹飪過程中不添加額外的糖，用來烹飪水果的液體是健康的，就像烹飪蔬菜一樣。

The key takeaway here, however, isn't to stress so much about how you eat your fruits and vegetables. Just make sure you eat them.

然而，這里的關鍵是，不要過分強調(diào)如何吃水果和蔬菜。一定要吃。