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在线翻译:
szdaily -> Lifestyle -> 
Cooked vs. raw: Which is better?
    2015-05-01  08:53    Shenzhen Daily

    WE all know that veggies are an essential part of a healthy diet, and it’s easy to assume that fresh is always best. However, not all raw produce is created equal. Certain nutrients are enhanced during the cooking process while other nutrients actually break down heated — depending on the vegetable. Check out which nutrients get a boost from a little cooking time and which ones you should munch on straight out of the fridge.

    Tomatoes:

    best when eaten cooked

    Lycopene (which some scientists say is more potent than vitamin C) is a powerful antioxidant that actually increases in concentration as tomatoes go through the cooking process. In fact, one study found that people following a strict raw foods diet had relatively low levels of lycopene. Research indicates that lycopene may be helpful in preventing certain cancers, such as skin cancer and breast cancer. Go for stewed tomatoes, tomato sauce, and tomato paste to reap the benefits.

    Broccoli:

    best when eaten raw

    Heat damages one of broccoli’s enzymes, myrosinase, which is important because it contributes to the formation of sulforaphane. Research suggests that sulforaphane not only kills precancerous cells and blocks them from multiplying, but also reduces the risk of stomach ulcers and stomach cancer.

    Carrots:

    best when eaten cooked

    Studies show that when carrots are cooked, their levels of beta carotene go up. Beta carotene is an antioxidant that the body converts to vitamin A. It’s essential for the function of many systems in the body, from reproduction to vision to immunity.

    Bell pepper:

    best when eaten raw

    Bell peppers contain about three times the vitamin C of an orange. However, since vitamin C is highly unstable in heat, the levels of vitamin C in fruits and veggies plummet when cooked. To enjoy this immune-boosting antioxidant in the maximum amount possible, try snacking on raw bell pepper strips. Pro-tip: Yellow peppers contain the most vitamin C!

    (SD-Agencies)

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