Carlene Thomas is a dietitian, a person who gives advice about healthy foods to eat. 

卡琳·托马斯（Carlene Thomas）是一名营养师，他是一个关于健康食品的建议。 

When it comes to eating healthy vegetables, Thomas says there are two kinds of people who ask her for advice. 

在吃健康的蔬菜方面，托马斯说，有两种人向她寻求建议。 

The first kind wants to know how different cooking methods affect the nutrition in vegetables. The other kind of person wants to know how to eat more vegetables. Thomas’ simple answer to both groups is this: The best vegetables are the ones you actually want to eat. 

第一种想知道不同的烹饪方法如何影响蔬菜的营养。另一种人想知道如何吃更多的蔬菜。托马斯对这两组的简单答案是：最好的蔬菜是您实际想吃的蔬菜。 

Thomas told the Associated Press that many people buy vegetables that they think they will eat. Maybe the produce is popular or someone is bringing attention to it on social media. But then they end up not using it. That means the vegetable gets thrown away after it goes bad. 

托马斯告诉美联社，许多人购买了他们认为会吃的蔬菜。也许该产品很受欢迎，或者有人在社交媒体上引起人们的关注。但是随后他们最终不使用它。这意味着蔬菜变坏后被扔掉。

In that case, Thomas said, “It doesn’t matter how you cook them, because if they’re going in the trash, they’re not in your body.” 

在这种情况下，托马斯说：“烹饪它们都没关系，因为如果它们要陷入垃圾，它们就不在您的体内。” 

However, Thomas said research shows cooking methods do affect nutrition. But it is not as simple as comparing raw, or uncooked, vegetables to cooked ones. Cooking methods can include steaming, roasting, boiling, or sauteing. 

但是，托马斯说，研究表明烹饪方法确实会影响营养。但这并不像将原始或未煮过的蔬菜与煮熟的蔬菜进行比较那么简单。烹饪方法可以包括蒸，烘烤，煮沸或炒。 

So, are raw vegetables healthier than cooked? Not always. 

那么，生蔬菜比煮熟的健康吗？并非总是如此。 

When vegetables are cooked with high heat for a long period of time many nutrients break down. However, cooking softens the cell walls in vegetables, making them easier for the body to digest. 

当蔬菜长时间以高热量煮熟时，许多营养物质破裂了。但是，烹饪会使蔬菜中的细胞壁变软，从而使人体更容易消化。 

Cooking changes the structure of vegetables which increases what dietitians call bioavailability. This is the body’s ability to use the nutrients in vegetables, Thomas said. 

烹饪改变了蔬菜的结构，从而增加了营养师所谓的生物利用度。托马斯说，这是人体在蔬菜中使用养分的能力。

Cooked food is often more nutritious than raw food. For example, cooked tomatoes release more of the antioxidant lycopene than raw tomatoes, she said. Lycopene is believed to have qualities that prevent cancer. 

煮食物通常比生食更营养。她说，例如，煮熟的西红柿比生番茄释放更多的抗氧化剂番茄红素。番茄红素被认为具有预防癌症的品质。 

Also, cooked carrots have more beta-carotene that can be absorbed by the body. Roasting pumpkins, carrots and sweet potatoes increases available carotenoids. These antioxidants are thought to prevent inflammation in the body. 

另外，煮熟的胡萝卜具有更多的β-胡萝卜素，可以被人体吸收。烤南瓜，胡萝卜和地瓜增加了可用的类胡萝卜素。这些抗氧化剂被认为可以防止体内炎症。