准备蔬菜最健康的方法是什么？
📖 逐句对照翻译
Carlene Thomas is a dietitian, a person who gives advice about healthy foods to eat.
Carlene Thomas是一位营养师，专门提供关于健康饮食的建议。
When it comes to eating healthy vegetables, Thomas says there are two kinds of people who ask her for advice.
说到吃健康蔬菜，托马斯表示有两种人会向她寻求建议。
The first kind wants to know how different cooking methods affect the nutrition in vegetables.
第一种想了解不同的烹饪方法如何影响蔬菜中的营养。
The other kind of person wants to know how to eat more vegetables.
另一种人则想知道如何多吃蔬菜。
Thomas’ simple answer to both groups is this: The best vegetables are the ones you actually want to eat.
托马斯对这两类人的简单回答是：最好的蔬菜就是那些你真正想吃的。
Thomas told the Associated Press that many people buy vegetables that they think they will eat.
托马斯告诉美联社，很多人买的蔬菜都是他们以为自己会吃的。
Maybe the produce is popular or someone is bringing attention to it on social media.
也许这种农产品很受欢迎，或者有人在社交媒体上为它吸引了关注。
But then they end up not using it.
但结果他们却没有使用它。
That means the vegetable gets thrown away after it goes bad.
这意味着蔬菜变质后就会被扔掉。
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.”
托马斯说：“那你怎么做都无所谓了，反正要是扔进垃圾桶，它们就不会进你肚子。”
However, Thomas said research shows cooking methods do affect nutrition.
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.
但这并不像将生蔬菜与熟蔬菜进行比较那么简单。
Cooking methods can include steaming, roasting, boiling, or sauteing.
烹饪方法可以包括蒸、烤、煮或炒。
So, are raw vegetables healthier than cooked?
那么，生蔬菜比煮熟的更健康吗？
Not always.
不总是这样。
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煮时，许多营养素会被破坏。
However, cooking softens the cell walls in vegetables, making them easier for the body to digest.
然而，烹饪会软化蔬菜的细胞壁，使其更易于人体消化。
Cooking changes the structure of vegetables which increases what dietitians call bioavailability.
烹饪会改变蔬菜的结构，从而提高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.
托马斯说，这是身体利用蔬菜中营养物质的能力。
Cooked food is often more nutritious than raw food.
熟食通常比生食更有营养。
For example, cooked tomatoes release more of the antioxidant lycopene than raw tomatoes, she said.
她说，例如，煮熟的西红柿比生西红柿释放出更多的抗氧化剂番茄红素。
Lycopene is believed to have qualities that prevent cancer.
番茄红素被认为具有预防癌症的特性。
Also, cooked carrots have more beta-carotene that can be absorbed by the body.
此外，煮熟的胡萝卜含有更多可被人体吸收的β-胡萝卜素。
Roasting pumpkins, carrots and sweet potatoes increases available carotenoids.
烤南瓜、胡萝卜和红薯能增加可获取的类胡萝卜素。
These antioxidants are thought to prevent inflammation in the body.
这些抗氧化剂被认为可以防止体内炎症。
Which cooking methods are the healthiest?
哪种烹饪方法最健康？
However, the shorter the cooking time, the more nutrients are kept in the food.
然而，烹饪时间越短，食物中保留的营养素就越多。
That advice comes from Amber Pankonin, a dietitian in the U.S. state of Nebraska.
这条建议来自美国内布拉斯加州的营养师安柏·潘科宁。
Cooking over boiling water, or steaming, and in a microwave are considered the most nutritious methods.
用沸水烹饪（即蒸）和用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.
这两种方法耗时少，且无需脂肪。
Another healthy method is blanching.
另一种健康的方法是焯水。
This is when you boil vegetables in water for a minute or two.
这是指将蔬菜在沸水中煮一到两分钟。
But not too long.
但不要太长。
Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate.
煮蔬菜可能会损失水溶性营养素，包括维生素C、B1和叶酸。
Thomas explained the reason boiling is not good for vegetables: The nutrients are "... leaching into the water, and you’re tossing out the water.
托马斯解释了为什么煮蔬菜不好：营养物质会“渗入水中，而你把水倒掉了。
”
“
However, you could save the water from boiled vegetables and use it for other purposes, such as soups, or just drink it.
不过，你可以把煮过蔬菜的水留下来另作他用，比如做汤，或者直接喝掉。
What about taste?
味道怎么样？
Dietitians say there is no problem using a small amount of fat.
营养师表示，使用少量脂肪没有问题。
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，加一点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.
这意味着从南瓜、胡萝卜和红薯中获取更多维生素A；从蘑菇中获取更多维生素D；从甜椒、绿叶蔬菜和芦笋中获取更多维生素E；从绿叶蔬菜、西兰花和洋葱中获取更多维生素K。
For pan frying or sauteing, Pankonin suggests cooking with enough oil so the vegetables do not stick to the pan.
对于煎或炒，潘科宁建议使用足够的油来烹饪，以免蔬菜粘锅。
The amount of oil will depend on the quantity of vegetables and the size of the pan.
油的用量取决于蔬菜的数量和锅的大小。
For roasting, you will likely need more oil.
烘烤时，你可能需要更多的油。
Despite the longer cooking time, roasting will still keep some nutrients and will increase the flavor with the heating of natural sugars.
尽管烹饪时间较长，烤制仍能保留部分营养成分，并通过加热天然糖分来增加风味。
“Flavor is king,” Pankonin said.
“味道为王，”潘科宁说道。
“I would much rather see people roasting their vegetables and enjoying them.”
我更愿意看到人们烤蔬菜并享受它们。
I’m Anna Matteo.
我是安娜·马特奥。
Albert Stumm reported this story for The Associated Press from New York City.
阿尔伯特·斯图姆在纽约市为美联社报道了这一故事。
Anna Matteo adapted it for VOA Learning English.
安娜·马特奥为VOA英语学习频道改编了此内容。
