警惕高溫烹調產生的可能致癌物丙烯酰胺(Cut Acrylamide in Your Diet)

來源: 閩姑於 2013-11-14 18:25:22 [檔案] [博客] [舊帖] [給我悄悄話] 本文已被閱讀：次 (2904 bytes)

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誘人的薯條

丙烯酰胺 ( Acrylamide ) 被認為是高溫油炸和烘烤食物後的副產品(byproduct) ，因 美拉德反應 (維基的解釋) 而起。在溫度130℃時會出現丙烯酰胺，超過160℃更會大量產生。高溫油炸的薯片含丙烯酰胺含量極高。已發現高含量的丙烯酰胺會使動物得癌，科學家們據此認為它也可能導致人類得癌症，雖然目前未有充分證據顯示丙烯酰胺對人類為致癌物。請避免高油溫長時間烹煮食物，並盡量避免進食燒焦或顏色變深的食物。平時均衡飲食，多吃蔬菜水果等健康食品，或以水煮或蒸的方法來烹煮蔬菜。部分蔬菜可清洗後生吃。

FDA : Tips for Cutting Down on Acrylamide

Given the widespread presence of acrylamide in foods, it isn't feasible to completely eliminate acrylamide from one's diet, Robin says. Nor is it necessary. Removing any one or two foods from your diet would not have a significant effect on overall exposure to acrylamide.

However, here are some steps you can take to help decrease the amount of acrylamide that you and your family consume:

Frying causes acrylamide formation. If frying frozen fries, follow manufacturers' recommendations on time and temperature and avoid overcooking, heavy crisping or burning.
Toast bread to a light brown color rather than a dark brown color. Avoid very brown areas.
Cook cut potato products such as frozen french fries to a golden yellow color rather than a brown color. Brown areas tend to contain more acrylamide.
Do not store potatoes in the refrigerator, which can increase acrylamide during cooking. Keep potatoes outside the refrigerator in a dark, cool place, such as a closet or a pantry.

FDA also recommends that you adopt a healthy eating plan, consistent with the Dietary Guidelines for Americans, including:

Eat plenty of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Include lean meats, poultry, fish, beans, eggs and nuts.
Choose foods low in saturated fats, trans fat (which both raises your bad LDL cholesterol and lowers your good HDL cholesterol and is linked to heart attacks), cholesterol, salt and added sugars.