What is the healthiest cooking method?

湘楚女

　　I'm trying all the English learning methods I know to compare which one works best for me. Today's task—writing down the article from memory—is one of them. I spent a week learning this article

　　What is the healthiest cooking method?

Here are some new vegetable words used in article :squash (南瓜), carrot (胡萝卜), sweet potato (红薯), mushroom (蘑菇), bell pepper (柿子椒), leafy greens (绿叶蔬菜), asparagus (芦笋), broccoli (西兰花), onions (洋葱).

　　Thomas is a dietitian ,a person who gives advice about healthy food to eat. when it comes to cooking healthy vegetables, Thomas said there are two kinds of people who ask her for help. One kind person want to know how different cooking methods affect the nutrition in method ;the other person want to know how to eat more vegetables. Thomas simple answer to both kind people is this: the best vegetables is actually what you want to eat. Thomas told social press that many people buy vegetables that they think they will eat . maybe the produce is popular or someone is bringing attention to it on social media .by then they end up not using it. it means the vegetables gets thrown away after it goes bad. in that case it doesn’t matter how you cook them, because if they are going in the trash, they are not in your body. however Thomas said research shows cooking method do affect nutrition. but it is not as simple as comparing raw, uncooked ,or vegetable to cooked ones? Cooking methods include steaming , roasting, boiling , or. sauteing.however, are raw vegetables healthier than cooked? Not always. When vegetables are cooked with high heating for a long period of time many nutrition breakdown. However cooking softens the cell wall in vegetables , make them easier for the body to digest. cooking change the destruction of the vegetables which increased what dietitians call bioavailability. This is the body’s ability to use the nutrition in vegetables , Thomas said. cooked food is often more nutrition than raw. for example, cooked tomatoes released the more of the antioxidant lycopence then raw tomatoes.

　　Lycopene is believed to have qualities to prevent cancer. Cooked carrots have more beta-carotene that can be absorbed by the body. Roasting pumpkins,carrots and sweet peppers increase availabl cuttenoids. This antioxidant are thought to prevent inflammation in the body.

　　However, the shorter the cooking time, the more nutrition are kept in the food. This advice comes from a dietitian. Cooking over boiling water or steam ,and in a microwave are considered the master nutrition method. This two kinds method use litter time and require no fat. Another healthy method is Blanching ,this is when you boil vegetables in a minute or two, not too long time. Boiling vegetables runs the risk of losing water -soluble nutritions include vitamin A,B1 and folate. Thomas explained the reason boiling is not good for vegetables: The nutrition are leaching into the water, and you are tossing out the water.. however you could save the water from boiled vegetables and use it for other purpose s,such as soup,or just drink it. Dietitians says there is no problem using a small amount of fat. besides makeing vegetables taste better ,a little cooking oil helps the body to absorb fat-soluble vitamins. That means more vitamin A from squash carrots sweet potatoes, more vitamin D from mushrooms; more vitamin E from bell peppers ,leafy greens, asparagus; more vitamin K from green, Brooklyn ,onions. For pan frying or sauting, the dietitian suggest cooking with enough oil so the vegetables do not stick to the pan. “The amount of oil will depends on the quantity of the vegetables or the size of pan. For roasting ,you will likely need more oil. Despite the longer cooking time , roasting will still keep nutrition and increase the favorite with the heating of nature sugars. Favorite is the king, I would much rather see people roasting their vegetables and enjoy them. “The dietitian said.