美食健康 蔬菜熟吃营养素并没全跑掉

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　　蔬菜生吃有益健康是流行已久的观点。其理由是：生吃蔬菜不会带来营养素的损失，还能最好地保留活性酶类 。
　　难道熟吃蔬菜就完全不可取吗？
　　其实，只要烹调合理，熟吃蔬菜也有其益处，未必像传说的那样，营养素全军覆没。蔬菜中的钾、钙、镁等矿 物质并不怕热，维生素B2、维生素K和类胡萝卜素在烹调中损失率也很低,光波炉团购，膳食纤维也不会损失。真正损失较大的营养素只有维生素C和叶酸。
　　有人说，烹调蔬菜会增加蔬菜中的脂肪含量。然而，生吃用沙拉酱拌过的蔬菜，也会吃出不少脂肪。蛋黄酱的 脂肪含量通常达60%，甚至达80%以上，一大勺蛋黄酱带来的油脂不可小觑。而焯烫之后制成凉拌菜，只需半 勺香油而已，煮菜和炒菜也可以通过少油烹调来减少油脂的摄入。
　　蔬菜熟吃的额外好处：
　　如果细细比较，熟吃蔬菜还有一些生吃蔬菜所没有的好处――
　　1.烹调可提高绿叶蔬菜和橙黄色蔬菜中维生素K和类胡萝卜素的吸收利用率。这两类物质都是脂溶性的，不 溶于水。热烹调使细胞壁软化，生物膜透性增大，能促进细胞有色体当中的胡萝卜素、番茄红素等保健成分溶出， 可有效提高吸收率。即便不用油炒，仅仅用含有油脂的水煮熟，或者焯烫后加油脂拌食，也可达到这 种效果。
　　2.烹调可提高蔬菜中钙镁元素的利用率。很多人只知道钙来自牛奶，镁来自香蕉，却不知道绿叶蔬菜也是这 些营养素相当好的来源。这是因为大部分绿叶蔬菜中存在着草酸，它不利于钙和镁的吸收，菠菜和豆腐不适宜搭配 也正是这个理由。然而，在烹调加工当中，只要经过焯烫步骤，再行炒制或凉拌，即可除去绝大部分草酸，从而有 效地利用其中的矿物质,永康盟特。
　　3.烹调可提高蔬菜的食用量。人们都有这样的经验，如果要求每日吃500克蔬菜，其中一半以上为绿叶蔬 菜，那么全靠生吃蔬菜很难达到这个数量要求。假如有一半蔬菜熟吃，则可以轻而易举达到这个数量 ,盟特。虽然烹调会损失一部分营养素，但增加食用数量之后，其损失也能得以弥补。
　　4.烹调可以软化纤维，这对肠胃虚弱、消化不良、胃肠胀气、慢性腹泻的人有益。对于这些人 来说,光波炉和微波炉的区别，蔬菜生食过多有可能导致腹泻或腹胀，加热之后食用则可避免这类问题。

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