烹調食物對葉酸的影響

這裏有一篇文章研究烹調對葉酸含量的影響。看起來除了水煮會比較顯著減少葉酸含量以外，其他烹調方式影響並不大。文章中的數據表明水煮蔬菜大約損耗一半左右的葉酸含量，我懷疑主要是溶解在水裏丟失了，因為葉酸是水溶性的。蒸菜，炒菜等應該沒太大關係。

那麽說也不一定非要生吃蔬菜。

http://www.ncbi.nlm.nih.gov/pubmed/12493090

 

The effect of different cooking methods on folate retention in various foods that are amongst the major contributors to folate intake in the UK diet.

McKillop DJ1, Pentieva K, Daly D, McPartlin JM, Hughes J, Strain JJ, Scott JM, McNulty H.

Author information

Abstract

Folate intake is strongly influenced by various methods of cooking that can degrade the natural forms of the vitamin in foods. The aim of the present study was to determine the effect of different cooking methods on folate retention in various foods that contribute to folate intake in the UK diet. Typical purchasing and cooking practices of representative food folate sources were determined from a questionnaire survey of local shoppers (n 100). Total folate was determined by microbiological assay (Lactobacillus casei NCIMB 10463) following thermal extraction and tri-enzyme (alpha-amylase, protease and conjugase) treatment in raw foods and after typical methods of cooking. Boiling for typical time periods resulted in only 49 % retention of folate in spinach (191.8 and 94.4 microg/100 g for raw and boiled spinach respectively; P<0.005), and only 44 % in broccoli (177.1 and 77.0 microg/100 g for raw and boiled broccoli respectively, P<0.0001). Steaming of spinach or broccoli, in contrast, resulted in no significant decrease in folate content, even for the maximum steaming periods of 4.5 min (spinach) and 15.0 min (broccoli). Prolonged grilling of beef for the maximum period of 16.0 min did not result in a significant decrease in folate content (54.3 and 51.5 microg/100 g for raw and grilled beef respectively). Compared with raw values, boiling of whole potatoes (skin and flesh) for 60.0 min did not result in a significant change in folate content (125.1 and 102.8 microg/100 g for raw and boiled potato respectively), nor was there any effect on folate retention whether or not skin was retained during boiling. These current results show that the retention of folate in various foods is highly dependent both on the food in question and the method of cooking. Thus, public health efforts to increase folate intake in order to improve folate status should incorporate practical advice on cooking.

所有跟帖： 

• 讚一個，謝謝分享。我覺得蔬菜最好是生的熟的都吃。 -Lily168- ♀ (0 bytes) () 09/27/2015 postreply 09:13:41

• 以前我特別不愛吃生菜（涼拌黃瓜等除外）。近兩年發現芝麻菜（ arugula）生吃還真挺好吃的，越嚼越香 -viewfinder- ♀ (110 bytes) () 09/27/2015 postreply 09:40:01

• 握握手，我也喜歡吃阿如古拉！吃色拉我隻吃這個菜，加水果。 -不聊天- ♀ (0 bytes) () 09/27/2015 postreply 09:42:54

• 除了芝麻菜特好吃，菠菜生吃也挺好吃的，菠菜打成蔬菜汁味道很清淡neutral， -Lily168- ♀ (198 bytes) () 09/27/2015 postreply 09:50:22

• 對，寶寶菠菜也不錯，大葉子的就不行了，澀口。球莖茴香挺好吃的。豆芽生吃還是不適應。 -viewfinder- ♀ (0 bytes) () 09/27/2015 postreply 09:54:09

• 菠菜燒熟了太爛，不喜歡吃。 但搗汁巨好，幾乎每天都用菠菜搗汁當水喝 -不聊天- ♀ (0 bytes) () 09/27/2015 postreply 09:56:10

• 和俺觀點一致。 -ME_Professor- ♂ (26 bytes) () 09/27/2015 postreply 09:44:21

• 中秋快樂! 我今天起的好早，出門去跑步，看到好大好亮的月亮！ -Lily168- ♀ (0 bytes) () 09/27/2015 postreply 09:52:25

• 從營養的角度反正都進了肚：） -viewfinder- ♀ (0 bytes) () 09/27/2015 postreply 09:41:22

• 如果葉酸融入水中，而成分未變，我猜可以。 -ME_Professor- ♂ (26 bytes) () 09/27/2015 postreply 09:47:01

• 好！蔬菜，適合生吃或熟吃的，都吃些。 -ME_Professor- ♂ (26 bytes) () 09/27/2015 postreply 09:42:50

• 是啊。也祝中秋快樂！ -viewfinder- ♀ (0 bytes) () 09/27/2015 postreply 09:51:10

• 俺吃複合維生素裏含有葉酸。。。 -禦用文人- ♀ (59 bytes) () 09/27/2015 postreply 12:25:59

• 你還在吃複維啊？科研的結果說是所有的維他命（不管單V。還是複合的）製劑人體都是不能吸收的。故我是一切都不吃好久的了。 -Juzizhoutou- ♀ (0 bytes) () 09/27/2015 postreply 16:40:28

• 給我一個 Link 嘛。。。 -禦用文人- ♀ (0 bytes) () 09/27/2015 postreply 16:49:20

• 還是幾年前所看到的一篇英文，可惜沒印下來。但我早就聽說複維是沒用的，就隻吃單維，直到看到此文方隻原來全一樣兒。 -Juzizhoutou- ♀ (284 bytes) () 09/28/2015 postreply 11:31:38

• 對不起，是“方知”，非“方隻”。 -Juzizhoutou- ♀ (0 bytes) () 09/28/2015 postreply 11:34:45

• 似乎不對。不用科研，你吃幾顆ＶＢ或複Ｖ，小便馬上變黃－－吸收的證據 -越王- ♂ (0 bytes) () 09/27/2015 postreply 17:48:53

• 哈哈！說的對囉。。。從腸道吸收到血裏，多餘的又從腎髒排出囉。。。 -禦用文人- ♀ (0 bytes) () 09/27/2015 postreply 19:26:11

• 我也不吃，盡量用飲食去補。 -雨點打在臉上- ♀ (0 bytes) () 09/28/2015 postreply 07:45:11

• 除了食補，我還吃什麽呢？有的：1。魚油丸（我雖然對吃與不吃沒有什麽不同的感覺，但想當然還是吃好）， -Juzizhoutou- ♀ (122 bytes) () 09/28/2015 postreply 11:43:42

• 讚！謝謝分享！ 中秋快樂！ -誌在千裏- ♀ (0 bytes) () 09/27/2015 postreply 19:08:50

• 反正我汆過的蔬菜水都會喝一些,很好喝。 -蜀芊芊- ♀ (0 bytes) () 09/27/2015 postreply 21:32:01

• 好貼！但綠葉菜除了葉酸還有草酸，很難兩全其美 -dudaan- ♂ (0 bytes) () 09/28/2015 postreply 05:47:37