囧研究：菠菜榨汁最有营养

Chopping up spinach and putting it in a smoothie is the healthiest way to eat it, research suggests.

研究表明，切碎菠菜并将其榨成冰沙是最健康的食用方式。

Cooking the leafy vegetable breaks down its antioxidants, while mixing it raw with yoghurt or milk helps to release the powerful nutrient lutein.

烹饪带叶子的蔬菜会分解其抗氧化剂，同时将其与酸奶或牛奶混合，有助于释放更多的营养叶黄素。

Boiling or frying spinach are sure-fire ways of destroying lutein, a study found.

一项研究发现，煮沸或炒菠菜都会破坏叶黄素。

Lutein helps lower the risk of heart attacks and prevents eye damage, previous research suggests.

以前的研究表明，叶黄素有助于降低心脏病发作的风险并防止眼睛受损。

Researchers from Linköping University in Sweden tested different ways of cooking supermarket-bought baby spinach to see how its nutritional content changed.

来自瑞典林雪平大学的研究人员测试了超市购买的菠菜的不同烹调方法，以了解其营养成分如何变化。

They measured the lutein levels regularly and concluded the leaves are best chopped up and consumed raw alongside dairy.

他们定期测量叶黄素含量并得出结论，菠菜最好切碎并与乳制品一起食用。

'Best is not to heat the spinach at all,' PhD researcher and study author Rosanna Chung said.

“最好不要加热菠菜，”博士研究员兼论文作者王䓪鳴说。

'And even better is to make a smoothie and add fat from dairy products, such as cream, milk or yoghurt.'

“更好的做法是制作冰沙，并添加牛奶或酸奶等乳制品中的脂肪。”

She explained: 'When the spinach is chopped into small pieces, more lutein is released from the leaves and the fat increases the solubility of the lutein in the fluid.'

她解释说：“当菠菜被切成小块时，叶子中会释放出更多的叶黄素，脂肪也会增加叶黄素在液体中的溶解度。”

The more lutein dissolved into a smoothie, the more it can be absorbed by the body, the scientists suggested.

科学家们建议，叶黄素溶解进冰沙的量越多，它就越能被身体吸收。

Whereas cooking spinach for a long time at a high heat – such as in a lasagne or frying it – is the most damaging way to prepare the green vegetable.

然而，在高温下长时间烹饪菠菜 - 例如做千层面或炒菠菜 - 是对绿色蔬菜最具破坏性的方法。

A meal cooked at a lower heat, like a stew, retains more of the vitamin, with heating spinach in a microwave also potentially being a healthier option, the study suggests.

研究表明，较低温度的烹饪方法如炖菜，可以保留更多的维生素，在微波炉中加热菠菜也可能是一种更健康的选择。

（翻译：Jen）