蘑菇怎么吃更好

Mushrooms are an incredibly versatile vegetable, offering a plethora of varietals, flavor profiles and textures. In many health circles, mushrooms aren't just considered a superfood, but a medicinal food. So aside from trying to simply eat more mushrooms, should we also consider how our preparation methods impact the nutritional benefits? Doctors and scientists suggest that cooking absolutely can impact nutrition. Some health experts suggest that mushrooms contain natural carcinogens. In order to break down much of the toxic content of mushrooms, one should use high-temperature cooking methods like sauteing, broiling, or grilling. Thus, mushrooms should generally not be eaten raw, via Andrew Weil, M.D. Another health group further delineated that plain white mushrooms in particular contain agaritine, a carcinogenic compound, that can be reduced through the cooking process. They recommended that when it comes to agaritine in particular, the best way to reduce it is through frying, microwaving, or boiling. However, it's important to note that agaritine isn't completely destroyed through the cooking process. via NutritionFacts.org. Dry baking at about 400 degrees Fahrenheit only reduces agaritine levels by about a quarter. Boiling for about 5 minutes removes a little over half of the toxins; 90% are killed after an hour. Microwaving seems to be the most efficient form, killing 65% in 30 seconds.

蘑菇是一種用途極其廣泛的蔬菜，品種繁多，風(fēng)味多樣，質(zhì)地豐富。在許多健康領(lǐng)域，蘑菇不僅被認(rèn)為是一種超級(jí)食物，而且是一種藥用食品。所以除了嘗試簡(jiǎn)單地吃更多的蘑菇，我們還應(yīng)該考慮我們的制備方法對(duì)營(yíng)養(yǎng)有影響嗎?醫(yī)生和科學(xué)家認(rèn)為烹飪絕對(duì)會(huì)影響營(yíng)養(yǎng)。一些健康專(zhuān)家認(rèn)為蘑菇含有天然致癌物。為了分解蘑菇中的許多有毒成分，人們應(yīng)該使用高溫烹飪方法，如炒、烤或燒烤。因此，根據(jù)Andrew Weil醫(yī)學(xué)博士的說(shuō)法，蘑菇一般不應(yīng)該生吃。另一個(gè)健康組織進(jìn)一步指出，普通白蘑菇尤其含有一種致癌化合物，可以通過(guò)烹飪過(guò)程減少。他們建議，尤其是對(duì)于瓊脂堿，最好的減少方法是通過(guò)油炸、微波爐或煮沸。然而，值得注意的是，在烹飪過(guò)程中，瓊脂堿并沒(méi)有被完全破壞。在大約400華氏度的溫度下進(jìn)行干燥烘焙，只會(huì)降低大約四分之一的瓊脂堿含量。煮沸約5分鐘可去除一半多一點(diǎn)的毒素，一小時(shí)后才能去除90%。微波似乎是最有效的方式，在30秒內(nèi)去除65%。

Cooking to reduce toxins isn't the only benefit found in the cooking process. In fact, cooking wasn't the only method that affected nutritional and phytochemical composition. One study sought to investigate the effects of boiling, frying, microwaving, air drying, and freezing. Interestingly, drying was found to increase phenolics, proteins, and carbohydrates, and decrease lipids. On the other hand, freezing decreased lipids and had little effect on carbohydrates, phenolics, and proteins, via Food Science and Nutrition. Thus, of the two preservation methods, drying was far superior to freezing. In the same study, microwaving was found to increase the protein and carbohydrate content, and decrease phenolics and lipids. Boiling resulted in a loss of proteins, lipids, and phenolics, and increase of carbohydrates. Frying, however, increased carbohydrates, proteins, and lipids, and decreased phenolics. Results indicated that boiling resulted in the most nutritional loss and phytochemical components, and therefore was found to be the least desirable cooking method. Frying, on the other hand, retained the most nutrients and thus was deemed to be the most desirable cooking method.

烹飪減少毒素并不是烹飪過(guò)程中唯一的好處。事實(shí)上，烹飪并不是影響營(yíng)養(yǎng)和植物化學(xué)成分的唯一方法。一項(xiàng)研究試圖調(diào)查煮沸、煎炸、微波、空氣干燥和冷凍的效果。有趣的是，人們發(fā)現(xiàn)干燥可以增加酚類(lèi)、蛋白質(zhì)和碳水化合物，并降低脂質(zhì)。另一方面，根據(jù)食品科學(xué)和營(yíng)養(yǎng)學(xué)，冷凍降低了脂質(zhì)，對(duì)碳水化合物、酚類(lèi)和蛋白質(zhì)幾乎沒(méi)有影響。因此，在兩種保存方法中，干燥遠(yuǎn)遠(yuǎn)優(yōu)于冷凍。在同一項(xiàng)研究中，發(fā)現(xiàn)微波能增加蛋白質(zhì)和碳水化合物的含量，減少酚類(lèi)和脂類(lèi)。煮沸則導(dǎo)致蛋白質(zhì)、脂質(zhì)和酚類(lèi)物質(zhì)的損失，以及碳水化合物的增加。而油炸會(huì)增加碳水化合物、蛋白質(zhì)和脂質(zhì)，減少酚類(lèi)物質(zhì)。結(jié)果表明，煮沸造成的營(yíng)養(yǎng)損失和植物化學(xué)成分最多，因此被認(rèn)為是最不理想的烹飪方法。相反，油炸保留了最多的營(yíng)養(yǎng)，因此被認(rèn)為是最理想的烹飪方法。