羽衣甘蓝怎么吃更营养

Kale has grown in popularity over the past decade and has become somewhat of a cultural icon, complete with celebrity endorsements, social media hashtags, and even kale merchandise. Think back to the social media craze of the "KALE" Ivy League-inspired sweatshirt. Fashion aside, the kale trend taught us there are so many ways to love this nutrient-dense green, including blending, sautéing, massaging, and air-frying. But are some preparation methods better than others when it comes to optimizing nutritional content and absorption? Science suggests they are. But before diving into the science, let's highlight that kale's a member of the brassica species, similar to Brussels sprouts, broccoli, and cauliflower. Kale's considered a superfood by health experts due to its abundance of vitamins A, B6, C, K, calcium, copper, potassium, and manganese (via Mayo Clinic Health System). When scientists study the impacts of cooking kale and other brassica plants, they're typically considering nutrient and mineral breakdown and bioavailability (our body's ability to absorb those nutrients and minerals).

过去的十年，羽衣甘蓝越来越受欢迎，并已成为某种文化象征，拥有名人代言、社交媒体标签，甚至羽衣甘蓝商品。回想一下社交媒体对“羽衣甘蓝”常春藤联盟运动衫的狂热。撇开时尚不谈，羽衣甘蓝的流行趋势告诉我们有很多方法可以爱上这种营养丰富的绿色蔬菜，包括拌、炒、腌和煎炸。但是，在优化营养成分和吸收方面，有些制作方法是否比其他方法更好呢?科学表明是的。但在深入研究这门科学之前，让我们先强调一下羽衣甘蓝是芸苔属植物的一种，类似于芽甘蓝、西兰花和菜花。羽衣甘蓝被健康专家视为超级食品，因为它富含维生素a、B6、C、K、钙、铜、钾和锰(通过梅奥诊所健康系统)。当科学家研究烹饪甘蓝和其他芸苔属植物的影响时，他们通常会考虑营养和矿物质的分解以及生物利用度(我们身体吸收这些营养和矿物质的能力)。

A 2018 study in the International Journal of Food Sciences and Nutrition studied the effects of steaming, boiling, microwaving, pressure-cooking, and vacuum-cooking (sous-vide) kale. They concluded that all the cooking methods yielded a loss of antioxidants, flavonoids, minerals, and organic acids, compared to fresh kale, with the biggest adverse effect on calcium. Steaming was deemed the best way to preserve antioxidants and bioactive compounds. However, a 2019 study found that sous-vide may be the best method to cook and preserve kale's nutrients, particularly because of its ability to preserve vitamin C more effectively, according to the Journal of the Science of Food and Agriculture. P-coumaric and gallic acids, two important phytochemicals in kale, remained most stable when cooked via sous-vide. Both methods are considered gentler forms of cooking, and sous-vide in particular is a cooking method performed at low temperatures, suggesting the amount of heat and the amount of time the vegetable is exposed to heat can impact nutritional quality.

《国际食品科学与营养学杂志》2018年的一项研究研究了蒸煮、煮沸、微波、压力蒸煮和真空蒸煮(sous vide)甘蓝的影响。他们得出结论，与新鲜羽衣甘蓝相比，所有烹饪方法都会产生抗氧化剂、类黄酮、矿物质和有机酸的损失，对钙的负面影响最大。其中，蒸煮被认为是保存抗氧化剂和生物活性化合物的最佳方法。然而，据《食品与农业科学杂志》报道，2019年的一项研究发现，真空蒸馏法可能是烹饪和保存羽衣甘蓝营养成分的最佳方法，特别是因为它能更有效地保存维生素c。对香豆酸和没食子酸是羽衣甘蓝中两种重要的植物化学物质，经真空蒸煮后保持最稳定。这两种方法都被认为是比较温和的烹饪方法，特别是真空蒸馏法是一种在低温下进行的烹饪方法，这表明加热量和加热时间的长短会影响蔬菜的营养品质。

Raw kale may be harder to digest than cooked due to its fiber content, and if dietary fiber intake is increased too drastically, it can often cause digestive upset, according to SF Gate. If digestive upset occurs when eating raw kale, you may want to opt for a gentle steam, making the leaves softer and easier to digest. However, if you prefer to eat kale raw, consider cutting out the stem. The stem can be very tough and fibrous, making it even more difficult to digest than the leaves alone. Another healthy way to enjoy raw kale is to massage it. This is often done by chopping kale, adding it to a large bowl, drizzling vinegar or citrus over the top and squeezing the leaves with your hands and fingers. Acids and vinegar help break down the cellulose, thereby reducing its toughness, according to Bon Appetit. Since kale is such a fibrous vegetable, you can massage and then store it in the refrigerator for several days before it becomes unpalatable.

根据SF Gate的说法，生羽衣甘蓝由于其纤维含量丰富，可能比熟羽衣甘蓝更难消化，因为膳食纤维摄入过多，会导致消化不良。如果在吃生羽衣甘蓝时出现消化障碍，你可以选择温和的蒸煮一下，这样叶子会更柔软，更容易消化。然而，如果你喜欢生吃羽衣甘蓝，可以考虑去掉它的茎。因为茎较硬，纤维状，比叶子更难消化。另一种享受生羽衣甘蓝的健康方式是腌。通常是通过切碎羽衣甘蓝，将其加入一个大碗中，在上面撒上醋或柑橘，然后用手和手指挤压叶子来完成的。根据Bon Appetit的说法，酸和醋有助于分解纤维素，从而降低其韧性。由于羽衣甘蓝是一种纤维状蔬菜，腌后可以在冰箱里储存几天。