蘑菇怎么吃更好

Mushrooms are an incredibly versatile vegetable, offering a plethora of varietals, flavor profiles and textures. In many health circles, mushrooms aren't just considered a superfood, but a medicinal food. So aside from trying to simply eat more mushrooms, should we also consider how our preparation methods impact the nutritional benefits? Doctors and scientists suggest that cooking absolutely can impact nutrition. Some health experts suggest that mushrooms contain natural carcinogens. In order to break down much of the toxic content of mushrooms, one should use high-temperature cooking methods like sauteing, broiling, or grilling. Thus, mushrooms should generally not be eaten raw, via Andrew Weil, M.D. Another health group further delineated that plain white mushrooms in particular contain agaritine, a carcinogenic compound, that can be reduced through the cooking process. They recommended that when it comes to agaritine in particular, the best way to reduce it is through frying, microwaving, or boiling. However, it's important to note that agaritine isn't completely destroyed through the cooking process. via NutritionFacts.org. Dry baking at about 400 degrees Fahrenheit only reduces agaritine levels by about a quarter. Boiling for about 5 minutes removes a little over half of the toxins; 90% are killed after an hour. Microwaving seems to be the most efficient form, killing 65% in 30 seconds.

蘑菇是一种用途极其广泛的蔬菜，品种繁多，风味多样，质地丰富。在许多健康领域，蘑菇不仅被认为是一种超级食物，而且是一种药用食品。所以除了尝试简单地吃更多的蘑菇，我们还应该考虑我们的制备方法对营养有影响吗?医生和科学家认为烹饪绝对会影响营养。一些健康专家认为蘑菇含有天然致癌物。为了分解蘑菇中的许多有毒成分，人们应该使用高温烹饪方法，如炒、烤或烧烤。因此，根据Andrew Weil医学博士的说法，蘑菇一般不应该生吃。另一个健康组织进一步指出，普通白蘑菇尤其含有一种致癌化合物，可以通过烹饪过程减少。他们建议，尤其是对于琼脂碱，最好的减少方法是通过油炸、微波炉或煮沸。然而，值得注意的是，在烹饪过程中，琼脂碱并没有被完全破坏。在大约400华氏度的温度下进行干燥烘焙，只会降低大约四分之一的琼脂碱含量。煮沸约5分钟可去除一半多一点的毒素，一小时后才能去除90%。微波似乎是最有效的方式，在30秒内去除65%。

Cooking to reduce toxins isn't the only benefit found in the cooking process. In fact, cooking wasn't the only method that affected nutritional and phytochemical composition. One study sought to investigate the effects of boiling, frying, microwaving, air drying, and freezing. Interestingly, drying was found to increase phenolics, proteins, and carbohydrates, and decrease lipids. On the other hand, freezing decreased lipids and had little effect on carbohydrates, phenolics, and proteins, via Food Science and Nutrition. Thus, of the two preservation methods, drying was far superior to freezing. In the same study, microwaving was found to increase the protein and carbohydrate content, and decrease phenolics and lipids. Boiling resulted in a loss of proteins, lipids, and phenolics, and increase of carbohydrates. Frying, however, increased carbohydrates, proteins, and lipids, and decreased phenolics. Results indicated that boiling resulted in the most nutritional loss and phytochemical components, and therefore was found to be the least desirable cooking method. Frying, on the other hand, retained the most nutrients and thus was deemed to be the most desirable cooking method.

烹饪减少毒素并不是烹饪过程中唯一的好处。事实上，烹饪并不是影响营养和植物化学成分的唯一方法。一项研究试图调查煮沸、煎炸、微波、空气干燥和冷冻的效果。有趣的是，人们发现干燥可以增加酚类、蛋白质和碳水化合物，并降低脂质。另一方面，根据食品科学和营养学，冷冻降低了脂质，对碳水化合物、酚类和蛋白质几乎没有影响。因此，在两种保存方法中，干燥远远优于冷冻。在同一项研究中，发现微波能增加蛋白质和碳水化合物的含量，减少酚类和脂类。煮沸则导致蛋白质、脂质和酚类物质的损失，以及碳水化合物的增加。而油炸会增加碳水化合物、蛋白质和脂质，减少酚类物质。结果表明，煮沸造成的营养损失和植物化学成分最多，因此被认为是最不理想的烹饪方法。相反，油炸保留了最多的营养，因此被认为是最理想的烹饪方法。