防癌飲食|1種煮菜方式增防癌功效 研究證最能保存營養:抗氧化力達97.3%
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健康意識抬頭,多吃蔬菜是大家熟知的健康飲食方式,但何種烹調方式最能保存蔬菜的營養價值?一項研究發現,用微波爐煮蔬菜最不易讓蔬菜流失抗氧化活性,而水煮與壓力鍋水煮沸,會讓營養素流入水中,導致蔬菜營養素的流失最大。
腎臟科醫生江守山在其臉書分享一篇「烹調方式對蔬菜抗氧化活性的影響」的研究。該研究是採用3種不同測量抗氧化活性的方法,以6種烹調方式,來烹煮20種蔬菜。所謂6種烹調方式為煮沸、微波爐、壓力鍋烹飪、煎鍋、油炸、烘烤。
【同場加映】可放進微波爐的容器
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結果發現,以微波爐來煮蔬菜最不易流失抗氧化活性,可保留97.3%的活性,而水煮與壓力鍋水煮沸會讓營養素流入水中,導致抗氧化活性減少最多。江守山並表示,至於炒菜對於抗氧化活性的影響,反倒沒有想像中來得大。使用烤箱、煎,或烤對於抗氧化活性的影響,介於微波爐跟水煮之間。
研究並發現,在20種蔬菜中,甜椒不論用何種烹調方式,都會固定流失一樣多的養份。洋蔥、紅菜頭根與蘆筍無論如何烹調都不太會流失養份。芹菜與紅蘿蔔則是不論何種烹調方式,都會增加其抗氧化活性。
江守山並表示,過去有研究指出,直接用水煮蔬菜會導致蔬菜中的脂溶性維生素無法被人體吸收,除非在烹調時就把食用油加入。
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