菜是我们日常饮食中必不可少的重要内容，但你知道如何才能保存甚至提升蔬菜自身的营养价值吗?这一切的关键在于烹饪方法，一起来看看科学家们的建议吧!
Foodexpertssayit’salltooeasytolosethemedicalbenefitsofvegetablesbyboilingorfreezingtheirnutrientsaway. Here, weshowyouthebestwaystoprepareyourvegetables—andhowyoucanmaximisenutrientlevelsthroughcooking.
GENERALRULESFORCOOKINGVEGETABLES
Therearetwowaysthatvegetableslosevitaminsandminerals, saysAnnaDenny, ascientistattheBritishNutritionFoundation. “Thefirstiswhennutrientsleachintowaterwhenboiled. Thesecondiswhentheyarebrokendownthroughheat. Obviouslyitisdifficultnottoheatvegetables, sothekeyistoheatthemforabriefamountoftime—twotothreeminutesatmost.” Ifthevegetablesarestillcrunchywhenyoueatthem, thenthey’reprobablystillpackedwithnutrients. Iftheyaretenderandsoft, they’renot.
Dennysaysthatthemoredelicatethevegetable, thelessyoushouldcookit. “Spinach, forexample, breaksdownveryquickly. Youcancookitintonothinginnotimeatall.”
Thebestwaytocookavegetableistosteamitinaverysmallamountofwater. Makesurethatthewaterishottostartwith, sothatthevegetablesdon’thavetobeinthesteamerforverylong.