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发帖数: 23737 | 1 http://article.yeeyan.org/view/161346/117054
清污于2010-07-12 21:45:23翻译
化肥的催长降低了水果的吸收土壤中养分的能力！专家提供九点建议，帮你获得更健康
的果蔬膳食。
这么多年以来，当我们近乎忠实地摄入水果和蔬菜时，一件奇怪的事情已经发生在这些
食品上。它们丢失了本该含有的营养。是真的，今天以传统方式生长的果蔬已经没有30
年前那般有益健康，它们只是变得更糟糕了。果蔬产品营养含量的下降早在10多年前就
被英国研究人员Anne-Marie Mayer博士首先提到，她观察到上世纪四十年代至八十年代
期间的20种英国生长农作物中矿物质含量在不断下降。
It's happening to crops in the United States, too. In 2004, Donald Davis,
PhD, a former researcher with the Biochemical Institute at the University of
Texas, Austin, led a team that analyzed 43 fruits and vegetables from 1950
to 1999 and reported reductions in vitamins, minerals, and protein. Using
USDA data, he found that broccoli, for example, had 130 mg of calcium in
1950. Today, that number is only 48 mg. What's going on? Davis believes it's
due to the farming industry's desire to grow bigger vegetables faster. The
very things that speed growth — selective breeding and synthetic
fertilizers — decrease produce's ability to synthesize nutrients or absorb
them from the soil.
无独有偶，美国的农作物也出现了相同的情况。来自德克萨斯大学奥斯汀分校生物医学
研究所的前任研究员Donald Davis博士曾在2004年带领过一支研究团队，他们分析了
1950年至1999年间43种水果和蔬菜的营养变化情况，得出它们所含维生素、矿物质和蛋
白质成分均有下降的结论。
A different story is playing out with organic produce. "By avoiding
synthetic fertilizers, organic farmers put more stress on plants, and when
plants experience stress, they protect themselves by producing
phytochemicals," explains Alyson Mitchell, PhD, a professor of nutrition
science at the University of California, Davis. Her 10-year study in the
Journal of Agricultural and Food Chemistry showed that organic tomatoes can
have as much as 30 percent more phytochemicals than conventional ones.
然而，有机食品的生产出现了一个不同的情况。“通过禁止人工化肥的使用，有机农场
给了农作物更多的生长压力，当它们承受这种压力，便通过产生植物化学素来提供养料
，保护自身。”来自加利福尼亚大学戴维斯分校的营养科学教授Alyson Mictchell博士
解释说，刊登在《农业与食品化学杂志》上的，她历经10年的研究成果显示，有机西红
柿能产生的植物化学素比常规方法生长的西红柿多30%。
But even if organic is not in your budget, you can buck the trend. We polled
the experts and found nine simple ways to put the nutrient punch back in
your produce.
但即使你没有考虑过有机食品，但也无法阻挡这种趋势。我们走访了专家，并找到了九
个简单方法用来找回农产品中的营养。
Sleuth out strong colors
甄选鲜艳的颜色
"Look for bold or brightly hued produce," says Sherry Tanumihardjo, PhD, an
associate professor of nutritional sciences at the University of Wisconsin-
Madison. A richly colored skin (think red leaf versus iceberg lettuce)
indicates a higher count of healthy phytochemicals. Tanumihardjo recently
published a study showing that darker orange carrots contain more beta-
carotene.
“寻找醒目或是鲜艳色调的农产品，”来自威斯康星大学麦迪逊分校的营养学副教授
Sherry Tanumihardjo博士说。色彩鲜明的外壳代表了有益健康的植物化学素含量较高
（如红叶蔬果和卷心莴苣相比）。
Pair your produce
搭配你的农产品
"When eaten together, some produce contains compounds that can affect how we
absorb their nutrients," explains Steve Schwartz, PhD, a professor of food
science at Ohio State University. His 2004 study of tomato-based salsa and
avocado found this food pairing significantly upped the body's absorption of
the tomato's cancer-fighting lycopene.
“一起食用时，一些农产品含有的混合成分能影响我们对于营养的吸收，”来自俄亥俄
州立大学的食品科学教授Steve Schwartz博士解释说。2004年，他对用西红柿生产的沙
司和鳄梨进行了研究，并发现他们搭配食用可以增加机体对于西红柿中抗癌的番茄红素
的吸收。
Buy smaller items
Bigger isn't better, so skip the huge tomatoes and giant peppers. "Plants
have a finite amount of nutrients they can pass on to their fruit, so if the
produce is smaller, then its level of nutrients will be more concentrated,"
says Davis.
购买个小的农产品
越大越差，因此不要选用那些大个西红柿和大个辣椒。“植物能够输送给果实的养分是
有限的，因此如果农产品小些，它们的养分就更容易集中。”Davis说。
Pay attention to cooking methods
Certain vegetables release more nutrients when cooked. Broccoli and carrots,
for example, are more nutritious when steamed than when raw or boiled —
the gentle heat softens cell walls, making nutrients more accessible.
Tomatoes release more lycopene when lightly sauteed or roasted, says Johnny
Bowden, PhD, nutritionist and author of "The Healthiest Meals on Earth."
注意烹饪方法
营养学家和《地球上最健康的膳食》的作者Johnny Bowden博士说，某些蔬菜在烹饪时
会释放更多的营养。例如，煮熟的花椰菜和胡萝卜会比生的或是煮烂的更有营养，因为
合适的热度可以软化细胞壁，使营养更容易溢出。西红柿在轻微煎炒或是烘烤时能释放
出更多的番茄红素。
Eat within a week
在一周内食用
"The nutrients in most fruits and vegetables start to diminish as soon as
they're picked, so for optimal nutrition, eat all produce within 1 week of
buying," says Preston Andrews, PhD, a plant researcher and associate
professor of horticulture at Washington State University. "If you can, plan
your meals in advance and buy only fresh ingredients you can use that week."
“大多数水果和蔬菜的营养从被摘下后就开始逐渐消失，因此为了留住最佳的营养，在
买到农产品一周内吃完，”华盛顿州立大学的园艺学副教授、植物研究员Preston
Andrews博士说。“如果你可以，请预先计划好你的饮食，然后只买这周所需的新鲜农
产品。”
Keep produce whole
保持农产品完好
Precut produce and bagged salads are time-savers. But peeling and chopping
carrots, for example, can sap nutrients. Plus, tossing peels deprives you of
good-for-you compounds. If possible, prep produce just before eating, says
Bowden: "When sliced and peeled or shredded, then shipped to stores, their
nutrients are significantly reduced."
切成块的农产品，以及袋装沙拉较为省时便利。然而，例如剥皮和切块的胡萝卜会损失
营养。此外，被削掉的皮带走了许多对你有益的化合物。如果可以，在吃之前仅作简单
的处理，Bowden说：“农产品被剥皮和切块，然后运送到商店，它们的营养遭到了巨大
的流失。”
Look for new colors
寻找新的色彩
If you're used to munching on red tomatoes, try orange or yellow, or serve
purple cauliflower along with your usual white. "Many of us buy the same
kinds of fruits and vegetables each week," says Andrews. "But there are
hundreds of varieties besides your usual mainstays — and their nutrient
levels can differ dramatically. In general, the more varied your diet is,
the more vitamins and minerals you'll get."
如果你经常吃红色的西红柿，那么试试橙色的或是黄色的，用紫色的花椰菜代替通常所
吃白色的。“有许多人每周都买同样的水果和蔬菜，”Andrews说。“然而除了你日常
所吃的，还有数百种颜色——它们的营养水平也有着巨大的差异。总的来说，你吃的种
类越多，你获得的维生素和矿物质就越多。”
Opt for old-timers
挑选古老的品种
Seek out heirloom varieties like Brandywine tomatoes, Early Jersey Wakefield
cabbage, Golden Bantam corn, or Jenny Lind melon. Plants that were bred
prior to World War II are naturally hardier because they were established —
and thrived — before the development of modern fertilizers and pesticides.
挑选那些历史悠久的品种，如Brandywine西红柿，早期的Jersey Wakefield卷心菜，
Golden Bantam玉米，或是Jenny Lind甜瓜。早于二次大战生长的植物自然生命力更强
，因为它们在现代化肥和农药发明之前就开始种植，并长势喜人。
Find a farmers' market
找到农民的市场
Unlike prematurely picked supermarket produce, which typically travels
hundreds of miles before landing on store shelves, a farmers' market or pick
-your-own venue offers local, freshly harvested, in-season fare that's had a
chance to ripen naturally—a process that amplifies its amount of
phytonutrients, says Andrews: "As a crop gets closer to full ripeness, it
converts its phytonutrients to the most readily absorbable forms, so you'll
get a higher concentration of healthful compounds."
与超级市场中过早采摘下来，上架前要经历数百英里的运输的农产品不同，农民的市场
或是流动的摊位会出售当地的、刚收获的应时农产品，它们有经历了自然地植物营养素
的存储过程，Andrews说：“当农产品接近完全成熟时，植物营养素会变成更易吸收的
形式，因此你将获得集中程度更高的有益健康化合物。” | x******i
发帖数: 14369 | 2 喜欢古老的品种，特别是玉米，红薯，番茄，胡罗卜算么？还有卷心菜。 |
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