"善用你吃的蔬菜"

儘管有些食物應該生吃，其他食物煮過再吃比較健康。

幾乎所有人都會來得健康得多，如果我們多吃點蔬菜，但為了將有益健康之處一網打盡，蔬菜也必須妥善烹調。儘管有些食物最好生吃，其他蔬菜必須煮過才能讓維他命和礦物質釋放出來。

紅椒黃椒，還有其他我們為了維他命C而食用的蔬菜，最好能生吃，因為這種養分煮過後會被嚴重破壞。青花椰菜幾乎都會煮過，但其內含的抗癌成分會因烹調而降低功效，因此最好試著生吃。還有許多人害怕吃生洋蔥，但這種蔬菜富含大蒜素，烹調後會降低功效。

紅蘿蔔、番茄、地瓜、蘆筍和菠菜煮過會更好，但切記不要煮太久。無論是哪種蔬菜，最好的烹調方式就是用蒸的，這麼作可確保食物養分不會流失。其他不錯的選擇包括用烤的和表面煎一下，只要確保溫度不要太高就可。

(Health) Make the Most of Your Vegetables

While some foods should be eaten raw, others are healthier when cooked.

Almost all of us would be a lot healthier if we ate more vegetables, but in order to get their full health benefits, they have to be prepared properly. While some things are best eaten raw, other vegetables need to be cooked in order for their vitamins and minerals to come out.

Red and yellow peppers, and other vegetables eaten for their vitamin C, are better raw, as this nutrient is seriously damaged by cooking. Broccoli is almost always cooked, but the cancer-busting nutrients it contains are weakened by cooking, so try eating it raw. Many people are also apprehensive about eating uncooked onions, but the vegetable is full of allicin, which is weaker when cooked.

Carrots, tomatoes, sweet potatoes, asparagus, and spinach are all better when cooked, but make sure you dont cook them for too long. Whatever the vegetable, the best way to prepare them is steaming, as this ensures that the food keeps its nutrients. Other good options are roasting and shallow frying. Just make sure the heat isnt too high.

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