生的水果和蔬菜更健康还是熟的更健康?

生的水果和蔬菜更健康还是熟的更健康?

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.

我们可以在饮食中多吃水果和蔬菜，尤其当它们应季和味道美妙的时候，这当然是有帮助的。如果不吃水果蔬菜来开胃，每天就很难吃到足够的营养食物。

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，在最大限度地增加营养的同时，让它们变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，这个过程可以使它们更容易消化。但是烹饪可能改变它们的营养成分。

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，有些食物在烹饪过程中变得更健康，而另一些则失去了很多营养价值，所以并没有黑白分明的答案。

The advantages of raw

生蔬菜水果的优势

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.

根据奥塔哥大学的一项研究，生吃水果和蔬菜有助于缓解抑郁症的症状。研究人员对新西兰和美国的422名年轻人进行了调查，发现与那些吃更多煮熟的、罐装的或其他加工过的水果和蔬菜的人相比，那些吃生鲜农产品的人报告的抑郁症状更少，生活满意度更高，前景更乐观。

The advantages of cooked

烹饪过的食物的优势

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.

但是烹饪食物并不总是带走它的营养。2002年，研究人员在《农业与食品化学杂志》上发表的一项研究中首次认识到这一点。当时他们发现，烹饪可以提高番茄中抗氧化剂番茄红素的含量。根据哈佛健康学院的研究，番茄红素可以降低患心脏病和某些癌症的风险。

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

烹饪蔬菜也可以增加一些蔬菜提供的钙的量，为你的身体提供更多的矿物质来吸收。

Which foods you should cook and which you should eat raw

哪些食物应该煮熟，哪些应该生吃

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红素研究中，研究人员发现，在华氏190.4度(88摄氏度)的温度下烹饪番茄30分钟后，番茄红素的含量增加了35%。然而，烹饪降低了生番茄中维生素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.

洋葱——尽管生吃或煮熟的洋葱是健康的，但生吃的洋葱含有抗血小板药物，有助于预防心脏病。

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(严格来说不是蔬菜，但它们在农产品部门，所以我们在这里提到它们)。烹饪可以增加一些蘑菇中抗氧化剂的含量，比如香菇。一些蘑菇，特别是蘑菇或杏仁蘑菇，也含有一种潜在的致癌物质称为蘑菇碱。烹饪它们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——生的水果富含维生素和矿物质，通常还有纤维，抗氧化剂和其他营养物质。有些人喜欢煮水果，因为它浓缩了天然的糖，使水果尝起来更甜。赫芬顿邮报说，只要你在烹饪过程中不添加额外的糖，用来烹饪水果的液体是健康的，就像烹饪蔬菜一样。

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，这里的关键是，不要过分强调如何吃水果和蔬菜。一定要吃。