冷凍蔬菜真的對(duì)你的健康有益嗎?

冷凍蔬菜真的對(duì)你的健康有益嗎?

You don't have to be so worried. Frozen or canned fruits and vegetables are not always less nutritious than fresh fruits and vegetables.

你不必這么擔(dān)心。冷凍或罐裝水果和蔬菜的營(yíng)養(yǎng)并不總是低于新鮮水果和蔬菜。

During the social-distancing period caused by the COVID-19 pandemic, canned food sales increased worldwide. In the US, Stackline's website reported that sales of packaged foods increased to 200 - 300%, depending on the item.

在COVID-19大流行造成的社會(huì)隔離期間，罐裝食品在世界范圍內(nèi)銷售增加。在美國(guó)，Stackline的網(wǎng)站報(bào)道稱，包裝食品的銷量根據(jù)不同的商品增加了200 - 300%。

According to the researchers, under natural conditions, vegetables begin to "degrade" as soon as they are harvested. Therefore, the freezing method will help slow down the process of degradation and maintain nutrients. Frozen fruits and vegetables are usually harvested when they are fully ripe, the time when they contain the most nutrients. In contrast, fresh vegetables sold in supermarkets are usually picked a few days early.

根據(jù)研究人員的說法，在自然條件下，蔬菜一收獲就開始“退化”。因此，冷凍方法將有助于減緩降解過程，保持營(yíng)養(yǎng)成分。冷凍水果和蔬菜通常是在它們完全成熟的時(shí)候收獲的，這個(gè)時(shí)候它們含有最多的營(yíng)養(yǎng)。相比之下，超市出售的新鮮蔬菜通常是提前幾天采摘的。

Should you eat frozen vegetables?

你應(yīng)該吃冷凍蔬菜嗎?

Technological advances have shortened the process of food packaging over the past few decades, ensuring nutrition is retained as much as possible. Peas are harvested, transported to the factory, washed, blanched and frozen in less than 3 hours. Meanwhile, most fresh vegetables from the harvest, sorting and shipping to retailers, then to consumers certainly take more time.

在過去幾十年里，技術(shù)進(jìn)步縮短了食品包裝的過程，確保盡可能多地保留營(yíng)養(yǎng)。豌豆被收獲，運(yùn)輸?shù)焦S，清洗，漂白和冷凍不到3個(gè)小時(shí)。與此同時(shí)，大多數(shù)新鮮蔬菜從收獲、分揀、運(yùn)到零售商，然后運(yùn)到消費(fèi)者，肯定要花更多的時(shí)間。

Vitamins such as C and B tend to disappear after vegetables are harvested. Recently, research by Diane Barrett, who was a food science and technology researcher at the University of California (USA), has found that some vegetables have a higher vitamin content when frozen due to This method helps to stop the oxidation process. According to Diane Barrett's test, vitamin C in broccoli or vitamin A in frozen tomatoes is higher than fresh food for many days.

蔬菜收獲后，維生素C和B就會(huì)消失。最近，美國(guó)加州大學(xué)的食品科學(xué)技術(shù)研究員黛安·巴雷特的研究發(fā)現(xiàn)，一些冷凍的蔬菜含有更高的維生素，因?yàn)槔鋬龅姆椒ㄓ兄谧柚寡趸^程。根據(jù)黛安巴雷特的測(cè)試，在很多天里，西蘭花中的維生素C或冷凍番茄中的維生素A都比新鮮食物要高。

In fact, frozen vegetables do not contain any chemicals, but there will be some inconveniences such as adding salt or sugar in some cases. Blanching ingredients in hot water for several minutes at high temperatures to inactivate unwanted enzymes or disinfect microorganisms also inadvertently reduces the amount of nutrition.

事實(shí)上，冷凍蔬菜不含任何化學(xué)物質(zhì)，但在某些情況下會(huì)帶來一些不便，比如添加鹽或糖。在熱水中高溫焯水幾分鐘，以滅活多余的酶或消毒微生物，也會(huì)無意中減少營(yíng)養(yǎng)的數(shù)量。

According to Fatima Hachem, senior nutritionist at the Food and Agriculture Organization of the United Nations, it doesn't matter whether you use fresh or frozen vegetables, it is essential that the diet vary in a variety of foods.

根據(jù)聯(lián)合國(guó)糧農(nóng)組織高級(jí)營(yíng)養(yǎng)學(xué)家法蒂瑪·哈赫姆的說法，無論你是使用新鮮蔬菜還是冷凍蔬菜，飲食中不同種類的食物是至關(guān)重要的。

Experts rate fruits and vegetables whether fresh, frozen, canned or dried or fermented as nutritious. Some experts also note that buying locally sourced and organically grown foods helps ensure the most nutritious fruits and vegetables reach consumers.

專家認(rèn)為水果和蔬菜無論是新鮮的、冷凍的、罐裝的、干燥的還是發(fā)酵的都是有營(yíng)養(yǎng)的。一些專家還指出，購(gòu)買本地采購(gòu)的有機(jī)食品有助于確保消費(fèi)者獲得最有營(yíng)養(yǎng)的水果和蔬菜。

Ways to store fresh vegetables

儲(chǔ)存新鮮蔬菜的方法

Sort vegetables before putting them in the fridge

把蔬菜先分類再放進(jìn)冰箱

Each type of vegetable will have different storage and spoilage times. Therefore, you need to sort and put them into separate bags before putting in the refrigerator.

每種蔬菜的貯存和腐爛時(shí)間都不一樣。因此，在放進(jìn)冰箱之前，你需要把它們分裝在單獨(dú)的袋子里。

Appropriate storage temperature

適當(dāng)?shù)膬?chǔ)存溫度

Refrigerators at 1-4 degrees Celsius will preserve vegetables better because bacteria often thrive at temperatures above 4 degrees C. However, do not put the temperature too low or put vegetables in the freezer, This will cause the vegetable to freeze or perish more quickly.

溫度在1-4攝氏度的冰箱可以更好地保存蔬菜，因?yàn)榧?xì)菌在4攝氏度以上的溫度下很容易滋生。但是，不要把溫度太低或把蔬菜放進(jìn)冰箱，這樣會(huì)使蔬菜更快地冷凍或腐爛。

Do not wash vegetables before refrigerating

冷藏前不要清洗蔬菜

A lot of moisture will make vegetables easily discolored, damaged, so you should only wash fruits and vegetables when processing, not before washing in the refrigerator. For fruits and vegetables such as beets, carrots and kohlrabi, cut off the tops before storing in the refrigerator.

大量的水分會(huì)使蔬菜容易變色、損壞，所以你應(yīng)該在加工水果和蔬菜時(shí)清洗，而不是在放入冰箱之前。對(duì)于像甜菜、胡蘿卜和大頭菜這樣的水果和蔬菜，在冷藏前先把頂端切掉。

Use plastic bags for storage

使用塑料袋儲(chǔ)存

The suitable humidity for most fresh fruits and vegetables is about 80-95%, but the humidity of refrigerators is only about 65%. Therefore, you should wrap vegetables in plastic bags to prevent evaporation, especially those without outer shell.

大多數(shù)新鮮果蔬的適宜濕度在80-95%左右，而冰箱的濕度只有65%左右。因此，你應(yīng)該用塑料袋包裝蔬菜，以防止蒸發(fā)，特別是那些沒有外殼的蔬菜。

However, with mushrooms, 90% of the ingredients are water, so when wrapped in plastic bags, they will slip out. On the other hand, mushrooms steam on other foods quite strongly when stored together, so the best way to preserve mushrooms or foods with lots of water is to wrap paper.

然而，對(duì)于蘑菇來說，90%的原料都是水，所以當(dāng)它們被包裹在塑料袋里的時(shí)候，它們就會(huì)流出來。另一方面，蘑菇放在一起的時(shí)候會(huì)在其他食物上蒸得很濃，所以保存蘑菇或含水量大的食物的最好方法是用包裝紙。