蔬菜最健康的烹饪方法

What is the healthiest way to prepare vegetables?

常速 | 四级 偏易| 621词 | 5min47s

刘立军供稿

Part I. QUESTIONS

Listen to the news and choose the best answer to each question you hear.

Q1. What does Carlene Thomas suggest about choosing the best vegetables to eat?

A. Choose vegetables that are the most popular on social media.

B. Select vegetables based on their nutritional content after cooking.

C. Focus on vegetables that you are most likely to consume.

D. Prioritize vegetables that can be stored for a longer time.

Q2. What is the relationship between cooking methods and bioavailability, as mentioned in the recording?

A. Cooking increases bioavailability by softening vegetable cell walls.

B. Cooking decreases bioavailability by breaking down nutrients.

C. Cooking does not affect bioavailability if vegetables are steamed.

D. Cooking methods like boiling and roasting have no impact on bioavailability.

Q3. According to the recording, what is a major downside of boiling vegetables?

A. It destroys fat-soluble vitamins in vegetables.

B. It causes water-soluble nutrients to leach into the water.

C. It makes vegetables lose their natural flavor.

D. It significantly increases cooking time compared to other methods.

Q4. Why does Pankonin suggest using oil when roasting vegetables?

A. To prevent the vegetables from burning in the oven.

B. To add more calories for individuals needing energy.

C. To reduce the cooking time and retain more nutrients.

D. To enhance the absorption of certain vitamins in the body.

Q5. What is the primary focus of the recording?

A. How to store vegetables to maintain their nutritional value.

B. The impact of cooking methods on vegetable nutrition and taste.

C. The comparison between raw and cooked vegetables.

D. The importance of eating vegetables regardless of preparation.

Part II. TRANSCRIPT

What Is the healthiest way to prepare vegetables?

Carlene Thomas is a dietitian, a person who gives advice about healthy foods to eat. When it comes to eating healthy vegetables, Thomas says there are two kinds of people who ask her for advice.

dietitian n. 营养学家

The first kind wants to know how different cooking methods affect the nutrition in vegetables. The other kind of person wants to know how to eat more vegetables. (Q1) Thomas’ simple answer to both groups is this: The best vegetables are the ones you actually want to eat.

Thomas told the Associated 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. But then they end up not using it. That means the vegetable gets thrown away after it goes bad.

In that case, Thomas said, “It doesn’t matter how you cook them, because if they’re going in the trash, they’re not in your body.”

(Q5) However, Thomas said research shows cooking methods do affect nutrition. But it is not as simple as comparing raw, or uncooked, vegetables to cooked ones. Cooking methods can include steaming, roasting, boiling, or sauteing.

saute v. 煎，炒

So, are raw vegetables healthier than cooked? Not always.

When vegetables are cooked with high heat for a long period of time many nutrients break down. However, cooking softens the cell walls in vegetables, making them easier for the body to digest.

(Q2) Cooking changes the structure of vegetables which increases what dietitians call bioavailability. This is the body’s ability to use the nutrients in vegetables, Thomas said.

bioavailability n. 生物利用度（指身体吸收和利用营养的能力）

Cooked food is often more nutritious than raw food. For example, cooked tomatoes release more of the antioxidant lycopene than raw tomatoes, she said. Lycopene is believed to have qualities that prevent cancer.

nutritious adj. 有营养的，营养丰富的

antioxidant n. 抗氧化剂

lycopene n. 番茄红素

Also, cooked carrots have more beta-carotene that can be absorbed by the body. Roasting pumpkins, carrots and sweet potatoes increases available carotenoids. These antioxidants are thought to prevent inflammation in the body.

pumpkin n. 南瓜

carotenoid n. 类胡萝卜素

inflammation n. 炎症

Which cooking methods are the healthiest?

However, the shorter the cooking time, the more nutrients are kept in the food. That advice comes from Amber Pankonin, a dietitian in the U.S. state of Nebraska.

Cooking over boiling water, or steaming, and in a microwave are considered the most nutritious methods. These two methods use little time and require no fat.

Another healthy method is blanching. This is when you boil vegetables in water for a minute or two. But not too long. (Q3) Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate. Thomas explained the reason boiling is not good for vegetables: The nutrients are “leaching into the water, and you’re tossing out the water.”

blanch v. 焯水，焯烫

folate n. 叶酸

leach v. （液体）过滤，浸出

However, you could save the water from boiled vegetables and use it for other purposes, such as soups, or just drink it.

What about taste?

Dietitians say there is no problem using a small amount of fat. (Q4) Besides making vegetables taste better, a little cooking oil helps the body to absorb fat-soluble vitamins, said Pankonin.

That means more vitamin A from squash, carrots, and sweet potatoes; more vitamin D from mushrooms; more vitamin E from bell peppers, leafy greens and asparagus; and more vitamin K from greens, broccoli and onions.

squash n. 西葫芦

asparagus n. 芦笋

broccoli n. 西兰花

For pan frying or sauteing, Pankonin suggests cooking with enough oil so the vegetables do not stick to the pan. The amount of oil will depend on the quantity of vegetables and the size of the pan.

For roasting, you will likely need more oil. Despite the longer cooking time, roasting will still keep some nutrients and will increase the flavor with the heating of natural sugars.

“Flavor is king,” Pankonin said. “I would much rather see people roasting their vegetables and enjoying them.”

Part III. KEY

Q1. C. 细节题。题目出处：Thomas’ simple answer to both groups is this: The best vegetables are the ones you actually want to eat. 意为：Thomas对这两类人的简单回答是“最好的蔬菜就是你真正愿意吃的蔬菜”。因此C选项正确。

Q2. A. 细节题。题目出处为：Cooking changes the structure of vegetables which increases what dietitians call bioavailability. This is the body’s ability to use the nutrients in vegetables. 意为：烹饪会改变蔬菜的结构，从而增加生物利用度，即身体利用蔬菜中营养成分的能力。因此A选项正确。

Q3. B. 细节题。题目出处：Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate; The nutrients are “leaching into the water, and you’re tossing out the water.” 意为：煮蔬菜可能会导致水溶性营养素流失，包括维生素C、B1和叶酸；营养成分会“渗入水中，而你又把水倒掉了”。因此B选项正确。

Q4. D. 推理题。题目出处：Besides making vegetables taste better, a little cooking oil helps the body to absorb fat-soluble vitamins, said Pankonin. 意为：除了让蔬菜更美味外，一点点食用油还能帮助身体吸收脂溶性维生素。因此D选项正确。

Q5. B. 主旨题。题目出处为整篇文章的核心内容，尤其是“Cooking methods do affect nutrition” 和“Cooking changes the structure of vegetables which increases what dietitians call bioavailability.”。 意为：烹饪方法确实会影响蔬菜的营养；烹饪会改变蔬菜的结构，从而增加生物利用度。因此B选项正确。

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