囧研究：菠菜榨汁最有營養
Chopping up spinach and putting it in a smoothie is the healthiest way to eat it, research suggests.
研究表明，切碎菠菜並將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.
烹飪帶葉子的蔬菜會分解其抗氧化劑，同時將其與酸奶或牛奶混合，有助於釋放更多的營養葉黃素。
Boiling or frying spinach are sure-fire ways of destroying lutein, a study found.
一項研究發現，煮沸或炒菠菜都會破壞葉黃素。
Lutein helps lower the risk of heart attacks and prevents eye damage, previous research suggests.
以前的研究表明，葉黃素有助於降低心臟病發作的風險並防止眼睛受損。
Researchers from Linköping University in Sweden tested different ways of cooking supermarket-bought baby spinach to see how its nutritional content changed.
來自瑞典林雪平大學的研究人員測試了超市購買的菠菜的不同烹調方法，以瞭解其營養成分如何變化。
They measured the lutein levels regularly and concluded the leaves are best chopped up and consumed raw alongside dairy.
他們定期測量葉黃素含量並得出結論，菠菜最好切碎並與乳製品一起食用。
'Best is not to heat the spinach at all,' PhD researcher and study author Rosanna Chung said.
“最好不要加熱菠菜，”博士研究員兼論文作者王䓪鳴說。
'And even better is to make a smoothie and add fat from dairy products, such as cream, milk or yoghurt.'
“更好的做法是製作冰沙，並添加牛奶或酸奶等乳製品中的脂肪。”
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.'
她解釋說：“當菠菜被切成小塊時，葉子中會釋放出更多的葉黃素，脂肪也會增加葉黃素在液體中的溶解度。”
The more lutein dissolved into a smoothie, the more it can be absorbed by the body, the scientists suggested.
科學家們建議，葉黃素溶解進冰沙的量越多，它就越能被身體吸收。
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，在高溫下長時間烹飪菠菜 - 例如做千層麪或炒菠菜 - 是對綠色蔬菜最具破壞性的方法。
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，較低溫度的烹飪方法如燉菜，可以保留更多的維生素，在微波爐中加熱菠菜也可能是一種更健康的選擇。
（翻譯：Jen）
