Don’t be afraid to use the microwave. It may be seen as the most evil apparatus in the kitchen, but microwaving is far better than boiling. Again, use only a tiny amount of water and heat for no more than three minutes.
Stir-frying is a good way to cook vegetables. Don’t use too much fatty oil.
The only vegetable you should boil is the potato, says Denny. If you absolutely have to boil your vegetables, you can consume their leached-out nutrients by keeping the water and using it to make fresh soup or stock.
TOMATOES
“Fresh isn’t always best,” says Frankie Phillips of the British Dietetic Association. “Lycopene, the antioxidant that has been found to lower the risk of some cancers, notably prostate, is absorbed better from processed tomatoes than fresh ones. It’s thought that when they are broken down, more of the lycopene is released.” To that end, it’s best to puree your tomatoes.
PEPPERS
Phillips advises lightly stir-frying peppers in any type of oil for between two and three minutes. This is because the fat in the oil helps the beta-carotene in peppers to absorb. Beta-carotene is an antioxidant which has been found to boost immunity, protect the eyes and fight cancer-causing free radicals.
GARLIC
It’s all in the preparation with garlic. Researchers at Penn State University in America found that heating, roasting and microwaving garlic immediately after crushing it destroys the enzyme that produces a kind of cancer-fighting compound. However, leaving the chopped or crushed garlic to stand for 10 minutes preserves the enzyme.
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