What Is the healthiest way to prepare vegetables?
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Carlene Thomas is a dietitian, a person who gives advice about healthy foods to eat.
卡琳·托马斯 (Carlene Thomas) 是一名营养师，负责提供有关健康食品的建议。
When it comes to eating healthy vegetables, Thomas says there are two kinds of people who ask her for advice.
当谈到吃健康蔬菜时，托马斯说有两种人向她寻求建议。
The first kind wants to know how different cooking methods affect the nutrition in vegetables. The other kind of person wants to know how to eat more vegetables. Thomas’ simple answer to both groups is this: The best vegetables are the ones you actually want to eat.
第一类想知道不同的烹饪方法如何影响蔬菜的营养。 另一种人想知道如何多吃蔬菜。 托马斯对这两组人的简单回答是：最好的蔬菜是你真正想吃的蔬菜。
Thomas told the Associated Press that many people buy vegetables that they think they will eat. Maybe the produce is popular or someone is bringing attention to it on social media. But then they end up not using it. That means the vegetable gets thrown away after it goes bad.
托马斯告诉美联社，许多人购买他们认为会吃的蔬菜。 也许该产品很受欢迎，或者有人在社交媒体上引起了人们的关注。 但后来他们最终没有使用它。 这意味着蔬菜变质后会被扔掉。
In that case, Thomas said, “It doesn’t matter how you cook them, because if they’re going in the trash, they’re not in your body.” However, Thomas said research shows cooking methods do affect nutrition.
在这种情况下，托马斯说：“你如何烹饪它们并不重要，因为如果它们进入垃圾桶，它们就不会进入你的身体。” 然而，托马斯表示，研究表明烹饪方法确实会影响营养。
But it is not as simple as comparing raw, or uncooked, vegetables to cooked ones. Cooking methods can include steaming, roasting, boiling, or sauteing. So, are raw vegetables healthier than cooked? Not always.
但这并不像比较生的或未煮熟的蔬菜与煮熟的蔬菜那么简单。 烹饪方法可以包括蒸、烤、煮或炒。 那么，生吃的蔬菜比煮熟的蔬菜更健康吗？并非总是如此。
When vegetables are cooked with high heat for a long period of time many nutrients break down.
当蔬菜长时间高温烹调时，许多营养物质会分解。
However, cooking softens the cell walls in vegetables, making them easier for the body to digest. Cooking changes the structure of vegetables which increases what dietitians call bioavailability.
然而，烹饪会软化蔬菜的细胞壁，使它们更容易被身体消化。 烹饪改变了蔬菜的结构，从而增加了营养师所说的生物利用度。
This is the body’s ability to use the nutrients in vegetables, Thomas said. Cooked food is often more nutritious than raw food.
托马斯说，这是人体利用蔬菜中营养物质的能力。 熟食往往比生食更有营养。
For example, cooked tomatoes release more of the antioxidant lycopene than raw tomatoes, she said. Lycopene is believed to have qualities that prevent cancer. Also, cooked carrots have more beta-carotene that can be absorbed by the body.
例如，煮熟的西红柿比生西红柿释放更多的抗氧化剂番茄红素，她说。 番茄红素被认为具有预防癌症的功效。 此外，煮熟的胡萝卜含有更多的β-胡萝卜素，可以被人体吸收。
Roasting pumpkins, carrots and sweet potatoes increases available carotenoids. These antioxidants are thought to prevent inflammation in the body. Which cooking methods are the healthiest?
烤南瓜、胡萝卜和红薯会增加可用的类胡萝卜素。 这些抗氧化剂被认为可以预防体内炎症。 哪些烹饪方法最健康？
However, the shorter the cooking time, the more nutrients are kept in the food.
然而，烹饪时间越短，食物中保留的营养成分就越多。
That advice comes from Amber Pankonin, a dietitian in the U.S. state of Nebraska. Cooking over boiling water, or steaming, and in a microwave are considered the most nutritious methods.
这一建议来自美国内布拉斯加州的营养师安布尔·潘科宁 (Amber Pankonin)。 用沸水或蒸煮以及微波炉烹饪被认为是最有营养的方法。
These two methods use little time and require no fat. Another healthy method is blanching.
这两种方法耗时短且不需要脂肪。 另一种健康的方法是焯水。
This is when you boil vegetables in water for a minute or two. But not too long. Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate. Thomas explained the reason boiling is not good for vegetables: The nutrients are "... leaching into the water, and you’re tossing out the water.” However, you could save the water from boiled vegetables and use it for other purposes, such as soups, or just drink it.
这是当你在水中煮蔬菜一两分钟时。 但不会太长。 煮蔬菜存在失去水溶性营养素的风险，包括维生素 C、B1 和叶酸。 托马斯解释了煮沸对蔬菜不利的原因：营养物质“……渗入水中，然后将水倒掉。” 但是，您可以节省煮蔬菜中的水并将其用于其他用途，例如汤，或者只是饮用。
Dietitians say there is no problem using a small amount of fat.
营养师表示，使用少量的脂肪是没有问题的。
Besides making vegetables taste better, a little cooking oil helps the body to absorb fat-soluble vitamins, said Pankonin.
潘科宁说，除了让蔬菜味道更好之外，少量食用油还有助于身体吸收脂溶性维生素。
That means more vitamin A from squash, carrots, and sweet potatoes; more vitamin D from mushrooms; more vitamin E from bell peppers, leafy greens and asparagus; and more vitamin K from greens, broccoli and onions. For pan frying or sauteing, Pankonin suggests cooking with enough oil so the vegetables do not stick to the pan.
这意味着来自南瓜、胡萝卜和红薯的维生素 A 含量更高；来自蘑菇的更多维生素 D；来自甜椒、绿叶蔬菜和芦笋的更多维生素 E；以及来自蔬菜、西兰花和洋葱的更多维生素 K。 对于平底锅煎或炒，Pankonin 建议用足够的油烹饪，这样蔬菜就不会粘在锅上。
The amount of oil will depend on the quantity of vegetables and the size of the pan.
油的量取决于蔬菜的数量和锅的大小。
For roasting, you will likely need more oil. Despite the longer cooking time, roasting will still keep some nutrients and will increase the flavor with the heating of natural sugars.
对于烘烤，您可能需要更多的油。 尽管烹饪时间较长，但烘烤仍会保留一些营养成分，并会随着天然糖的加热而增加风味。
“Flavor is king,” Pankonin said. “I would much rather see people roasting their vegetables and enjoying them.” Albert Stumm reported this story for The Associated Press from New York City.
“味道为王，”潘科宁说。 “我更愿意看到人们烤蔬菜并享用它们。” 艾伯特·斯图姆 (Albert Stumm) 为纽约美联社报道了这个故事。
Anna Matteo adapted it for VOA Learning English. _______________________________________ produce –n. fresh fruits and vegetables roast –v. to cook with dry heat in an oven sauté –v. to cook using fat in a flat pan on a stovetop digest –v. to biologically change food in the digestive system to forms that can be directly used by organs and tissue in the body antioxidant –n. a substance that prevents oxygen from chemically changing food absorb –v. to take into and biologically use in the body inflammation –n. swelling and reddening of tissue in the body blanch –v. to cook something in hot water for a brief time water-soluble –adj. able to dissolve in water leach –v. to remove a substance from a material by having it dissolve in water toss out –v. (phrasal) to throw away pan –n. a relatively flat metal cooking tool usually used for frying flavor –n. the taste of something
安娜·马特奥 (Anna Matteo) 将其改编为美国之音英语学习频道。 _______________________________________ 生产-n。新鲜水果和蔬菜 烤 –v.在烤箱中用干热烹饪 炒 –v.在炉灶上的平底锅中使用脂肪进行烹饪 摘要-v.将消化系统中的食物以生物学方式改变为可以直接被体内器官和组织利用的形式 抗氧化剂-n.一种防止氧气使食物发生化学变化的物质 吸收-v。吸收并在体内进行生物利用 炎症 –n.体内组织肿胀发红 布兰奇-v.用热水短暂煮一些东西 水溶性的——adj.能溶于水 利奇-v。通过将物质溶解在水中来从材料中去除物质 扔掉-v. （短语）扔掉 平移 – n.一种相对扁平的金属烹饪工具，通常用于煎炸 味道 –n.某物的味道