冷冻蔬菜真的对你的健康有益吗?

冷冻蔬菜真的对你的健康有益吗?

You don't have to be so worried. Frozen or canned fruits and vegetables are not always less nutritious than fresh fruits and vegetables.

你不必这么担心。冷冻或罐装水果和蔬菜的营养并不总是低于新鲜水果和蔬菜。

During the social-distancing period caused by the COVID-19 pandemic, canned food sales increased worldwide. In the US, Stackline's website reported that sales of packaged foods increased to 200 - 300%, depending on the item.

在COVID-19大流行造成的社会隔离期间，罐装食品在世界范围内销售增加。在美国，Stackline的网站报道称，包装食品的销量根据不同的商品增加了200 - 300%。

According to the researchers, under natural conditions, vegetables begin to "degrade" as soon as they are harvested. Therefore, the freezing method will help slow down the process of degradation and maintain nutrients. Frozen fruits and vegetables are usually harvested when they are fully ripe, the time when they contain the most nutrients. In contrast, fresh vegetables sold in supermarkets are usually picked a few days early.

根据研究人员的说法，在自然条件下，蔬菜一收获就开始“退化”。因此，冷冻方法将有助于减缓降解过程，保持营养成分。冷冻水果和蔬菜通常是在它们完全成熟的时候收获的，这个时候它们含有最多的营养。相比之下，超市出售的新鲜蔬菜通常是提前几天采摘的。

Should you eat frozen vegetables?

你应该吃冷冻蔬菜吗?

Technological advances have shortened the process of food packaging over the past few decades, ensuring nutrition is retained as much as possible. Peas are harvested, transported to the factory, washed, blanched and frozen in less than 3 hours. Meanwhile, most fresh vegetables from the harvest, sorting and shipping to retailers, then to consumers certainly take more time.

在过去几十年里，技术进步缩短了食品包装的过程，确保尽可能多地保留营养。豌豆被收获，运输到工厂，清洗，漂白和冷冻不到3个小时。与此同时，大多数新鲜蔬菜从收获、分拣、运到零售商，然后运到消费者，肯定要花更多的时间。

Vitamins such as C and B tend to disappear after vegetables are harvested. Recently, research by Diane Barrett, who was a food science and technology researcher at the University of California (USA), has found that some vegetables have a higher vitamin content when frozen due to This method helps to stop the oxidation process. According to Diane Barrett's test, vitamin C in broccoli or vitamin A in frozen tomatoes is higher than fresh food for many days.

蔬菜收获后，维生素C和B就会消失。最近，美国加州大学的食品科学技术研究员黛安·巴雷特的研究发现，一些冷冻的蔬菜含有更高的维生素，因为冷冻的方法有助于阻止氧化过程。根据黛安巴雷特的测试，在很多天里，西兰花中的维生素C或冷冻番茄中的维生素A都比新鲜食物要高。

In fact, frozen vegetables do not contain any chemicals, but there will be some inconveniences such as adding salt or sugar in some cases. Blanching ingredients in hot water for several minutes at high temperatures to inactivate unwanted enzymes or disinfect microorganisms also inadvertently reduces the amount of nutrition.

事实上，冷冻蔬菜不含任何化学物质，但在某些情况下会带来一些不便，比如添加盐或糖。在热水中高温焯水几分钟，以灭活多余的酶或消毒微生物，也会无意中减少营养的数量。

According to Fatima Hachem, senior nutritionist at the Food and Agriculture Organization of the United Nations, it doesn't matter whether you use fresh or frozen vegetables, it is essential that the diet vary in a variety of foods.

根据联合国粮农组织高级营养学家法蒂玛·哈赫姆的说法，无论你是使用新鲜蔬菜还是冷冻蔬菜，饮食中不同种类的食物是至关重要的。

Experts rate fruits and vegetables whether fresh, frozen, canned or dried or fermented as nutritious. Some experts also note that buying locally sourced and organically grown foods helps ensure the most nutritious fruits and vegetables reach consumers.

专家认为水果和蔬菜无论是新鲜的、冷冻的、罐装的、干燥的还是发酵的都是有营养的。一些专家还指出，购买本地采购的有机食品有助于确保消费者获得最有营养的水果和蔬菜。

Ways to store fresh vegetables

储存新鲜蔬菜的方法

Sort vegetables before putting them in the fridge

把蔬菜先分类再放进冰箱

Each type of vegetable will have different storage and spoilage times. Therefore, you need to sort and put them into separate bags before putting in the refrigerator.

每种蔬菜的贮存和腐烂时间都不一样。因此，在放进冰箱之前，你需要把它们分装在单独的袋子里。

Appropriate storage temperature

适当的储存温度

Refrigerators at 1-4 degrees Celsius will preserve vegetables better because bacteria often thrive at temperatures above 4 degrees C. However, do not put the temperature too low or put vegetables in the freezer, This will cause the vegetable to freeze or perish more quickly.

温度在1-4摄氏度的冰箱可以更好地保存蔬菜，因为细菌在4摄氏度以上的温度下很容易滋生。但是，不要把温度太低或把蔬菜放进冰箱，这样会使蔬菜更快地冷冻或腐烂。

Do not wash vegetables before refrigerating

冷藏前不要清洗蔬菜

A lot of moisture will make vegetables easily discolored, damaged, so you should only wash fruits and vegetables when processing, not before washing in the refrigerator. For fruits and vegetables such as beets, carrots and kohlrabi, cut off the tops before storing in the refrigerator.

大量的水分会使蔬菜容易变色、损坏，所以你应该在加工水果和蔬菜时清洗，而不是在放入冰箱之前。对于像甜菜、胡萝卜和大头菜这样的水果和蔬菜，在冷藏前先把顶端切掉。

Use plastic bags for storage

使用塑料袋储存

The suitable humidity for most fresh fruits and vegetables is about 80-95%, but the humidity of refrigerators is only about 65%. Therefore, you should wrap vegetables in plastic bags to prevent evaporation, especially those without outer shell.

大多数新鲜果蔬的适宜湿度在80-95%左右，而冰箱的湿度只有65%左右。因此，你应该用塑料袋包装蔬菜，以防止蒸发，特别是那些没有外壳的蔬菜。

However, with mushrooms, 90% of the ingredients are water, so when wrapped in plastic bags, they will slip out. On the other hand, mushrooms steam on other foods quite strongly when stored together, so the best way to preserve mushrooms or foods with lots of water is to wrap paper.

然而，对于蘑菇来说，90%的原料都是水，所以当它们被包裹在塑料袋里的时候，它们就会流出来。另一方面，蘑菇放在一起的时候会在其他食物上蒸得很浓，所以保存蘑菇或含水量大的食物的最好方法是用包装纸。