烹调对深色蔬菜中类胡萝卜素的影响

Effects of Cooking on Carotenoids in Dark Vegetables

深绿色和橙黄色的深色蔬菜富含β-胡萝卜素、α-胡萝卜素、番茄红素和叶黄素等类胡萝卜素物质,有着重要的健康意义。漂烫和短时间煮制处理时,类胡萝卜素的保存率较高,汽蒸和微波蒸制次之;而加油炖煮和炒制、炸制烹调时,其保存率下降较为显著,同时还存在脂溶性损失。对于富含类胡萝卜素食材,蒸、煮同时保证了生物利用率,为最佳烹调选择。

Dark green, yellow and orange vegetables are rich in β-carotene, a-carotene, lycopene and xanthophyll, which are of great importance to health. Blanching and short-time boiling can preserve earotenoids best, followed by steaming and micro-steaming. However, oil-boiling, stir-frying and deep-frying significantly reduce the retention rate of carotenoids, along with considerable amount of loss in oil ma-trix. For food materials rich in carotenoids, steaming and boiling are the best cooking options for they improve the bioavailability as well.