(體內發炎 --如 關節炎/風濕﹑肩周炎 等.) 時看到
其中 營養流失 比較表, 很值得一看!
急凍﹑乾燥﹑煮熟﹑煮熟去水﹑翩熱等 時
不同營養的流失率!!
(和 raw生的比較 ; raw生是100%)
| Freeze 急凍 | Dry 乾燥 | Cook 煮熟 # | Cook+Drain 煮熟+去水 | Reheat 翻熱 | |
| 維他命 A | 5% | 50% | 25% | 35% | 10% |
| Retinol Activity Equivalent | 5% | 50% | 25% | 35% | 10% |
| Alpha Carotene. α胡蘿蔔素 | 5% | 50% | 25% | 35% | 10% |
| Beta Carotene. β胡蘿蔔素 | 5% | 50% | 25% | 35% | 10% |
| Beta Cryptoxanthin.β-隱黃素 | 5% | 50% | 25% | 35% | 10% |
| Lycopene番茄紅素 | 5% | 50% | 25% | 35% | 10% |
| Lutein+Zeaxanthin 葉黃素+玉米黃質 | 5% | 50% | 25% | 35% | 10% |
| 維他命 C | 30% | 80% | 50% | 75% | 50% |
| Thiamin硫胺素 | 5% | 30% | 55% | 70% | 40% |
| Riboflavin | 0% | 10% | 25% | 45% | 5% |
| Niacin菸酸 | 0% | 10% | 40% | 55% | 5% |
| 維他命 B6 | 0% | 10% | 50% | 65% | 45% |
| Folate 葉酸 | 5% | 50% | 70% | 75% | 30% |
| Food Folate | 5% | 50% | 70% | 75% | 30% |
| Folic Acid 葉酸 | 5% | 50% | 70% | 75% | 30% |
| 維他命 B12 | 0% | 0% | 45% | 50% | 45% |
| Calcium鈣 | 5% | 0% | 20% | 25% | 0% |
| Iron鐡 | 0% | 0% | 35% | 40% | 0% |
| Magnesium鎂 | 0% | 0% | 25% | 40% | 0% |
| Phosphorus磷 | 0% | 0% | 25% | 35% | 0% |
| Potassium鉀 | 10% | 0% | 30% | 70% | 0% |
| Sodium鈉 | 0% | 0% | 25% | 55% | 0% |
| Zinc 鋅 | 0% | 0% | 25% | 25% | 0% |
| Copper 銅 | 10% | 0% | 40% | 45% | 0% |
資料出處: http://nutritiondata.self.com/topics/processing
而有些煮食方法, 如燒烤BBQ, 反而會增加一些物質.
肉類 經 高溫加熱 和 油脂/煙 產生
-- heterocyclic amines (HCAs) 多環胺類 /雜環胺
-- polycyclic aromatic hydrocarbons (PAHs) 多環芳香烴
(此類可指20種其中一種, 不少含苯)
= 致癌物質
補充一下, 一般商業 快速高溫 乾燥方法 不很好.
近年已開始有人用 慢速低溫乾燥,
(不超過攝氏45/46度)
而急凍乾燥法也是有些流失.
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