A popular way to cook broccoli removes potentially cancer-fighting compounds from it — here's how you should cook it instead
broccoli[CN]
西兰花
(Tom Taker via Flickr)
How should you prepare this yummy fresh broccoli?! [CN]
你应该怎么处理美味新鲜的西兰花?!
If you're like me, you're used to popping some broccoli into a boiling pot of water until it's cooked.[CN]
如果跟我一样,你习惯把西兰花倒入沸水中焯熟。
Unfortunately, that method removes a lot of the essential nutrients that make broccoli worth eating in the first place, including loads of B vitamins and vitamin C.[CN]
那么不幸的是,这种方式会使西兰花丢失大量宝贵的营养,包括许多维生素B族和维生素C,这些都是我们一开始想从西兰花中摄取的物质。
Even the potentially cancer-fighting proteins called glucosinolates break down when they're overcooked by being boiled.[CN]
甚至可能具有抗癌作用的蛋白质硫代葡萄糖甙也因在沸水中煮得过久而被分解。
To figure out a better, simpler way, we chatted with Dan Souza, the executive editor of Cook's Science at America's Test Kitchen and one of the authors of "The Science of Good Cooking."[CN]
为了找到一种更好、更方便的方法,我们与Dan Souza进行的对话,他是《美国测试厨房的烹饪科学》的执行总编以及《美味烹饪的科学》一书的作者之一。
His solution? Put your broccoli in the microwave. That doesn't mean just plopping it on a plate and throwing it in there, though.[CN]
他的解决办法?把西兰花放进微波炉。但也不是说把西兰花丢进盘子,扔到微波炉里完事了。
Here's what you're going to do:[CN]
以下是具体步骤:
Fill a large glass bowl with broccoli.[CN]
用一只大碗装西兰花。
Add a tablespoon or so of water to the bowl.[CN]
往碗里加入约一汤匙水。
Cover the bowl with a plate.[CN]
碗上用盘子盖好。
Microwave your setup on high for a few minutes. [CN]
高温微波几分钟。
Enjoy![CN]
开始享用吧!
"You're essentially steaming it inside there," Souza told Business Insider. "There's really no place for nutrients to go. it stays in the vegetable."[CN]
“其实微波炉在蒸西兰花,”Souza告诉《商业知情人》。“营养物质在里面无处可去。只会保留在蔬菜中。”
Steaming is a great alternative to boiling broccoli. A November 2015 study evaluated different cooking methods for vegetables including broccoli, and came to the conclusion that steaming is the best way to preserve and enhance the nutrition in fresh broccoli.[CN]
蒸西兰花是替代煮西兰花的绝佳方法。2015年11月的一项研究评估了不同烹调方法对包括西兰花在内的蔬菜影响,得出结论清蒸是保留和提高新鲜西兰花中营养成分的最好方法。
Souza said his microwave method is even better than steaming the veggies over boiling water, when it's still possible for some of the nutrients to leach into the water.
Plus, there's the ease of just popping it in the microwave as opposed to taking the time to wait for water to heat up on the stove.
可能对那些有微波炉的有用吧。我是不会用微波炉的,因为它会破坏食物中的营养成分。我也不会把食物装在蔬菜蒸袋中来做,因为我不知道蒸的时候会有多少袋子上的化学物质渗到食物中。我把西兰花装进碗里,放入高压锅中,在碗上加个玻璃盖,然后让高压锅压个3分钟,放到一旁自然冷却。效果杠杠的,也不用担心微波炉破坏营养成分。我有俩炉面高压锅。它们可好用了,你可以用来烹制蔬菜同时不损失营养。我也这么煲汤,炖牛肉和其他肉类。
啥时候美国才会清醒的认识到这些杀虫剂?孟山都公司是给政客们付工资的。投票给非转基因食品。联系你的立法者。奥巴马说他支持绿色食品,却允许财阀孟山都毒害我们的食品和用水。我住在美国,我们的水因为有杀虫剂而遭遇水质预警。
我妈活到82岁,她都清蒸蔬菜的,还保留一些汁液,等到够凉了可以喝上一或两杯,所以她不仅得到西兰花的好处还享用到渗入水中的营养成分。当然了,只用有机西兰花。我蒸别的蔬菜也这么干。
我跟你不一样。
我从不煮西兰花,别的蔬菜也一样。
你看别人这么做的时候,可以看到水会变色,因为所有有益物质都流到水里去了。
我们大多数人都很清楚很多维生素是水溶性的,容易被热分解。