However, the shorter the cooking time, the more nutrients are kept in the food. That advice comes from Amber Pankonin, a dietitian in the U.S. state of Nebraska. 

但是，烹饪时间越短，食物中保留的营养越多。该建议来自美国内布拉斯加州的营养师Amber Pankonin。 

Cooking over boiling water, or steaming, and in a microwave are considered the most nutritious methods. These two methods use little time and require no fat.

用沸水或蒸以微波炉烹饪被认为是最营养的方法。这两种方法几乎没有时间，不需要脂肪。

Another healthy method is blanching. This is when you boil vegetables in water for a minute or two. But not too long. Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate. 

另一个健康的方法是烫发。这是当您在水中煮蔬菜一两分钟的时候。但是不久。沸腾的蔬菜有失去水溶性营养素（包括维生素C，B1和叶酸）的风险。

Thomas explained the reason boiling is not good for vegetables: The nutrients are "... leaching into the water, and you’re tossing out the water.” 

托马斯（Thomas）解释了沸腾的原因对蔬菜不利：养分是“ ...浸入水中，您正在扔水。” 

However, you could save the water from boiled vegetables and use it for other purposes, such as soups, or just drink it. 

但是，您可以从煮沸的蔬菜中节省水，并将其用于其他目的，例如汤，或者只是喝。

Dietitians say there is no problem using a small amount of fat. Besides making vegetables taste better, a little cooking oil helps the body to absorb fat-soluble vitamins, said Pankonin. 

营养师说使用少量脂肪没有问题。Pankonin说，除了使蔬菜味道更好，少量食用油还可以帮助人体吸收脂溶性维生素。 

That means more vitamin A from squash, carrots, and sweet potatoes; more vitamin D from mushrooms; more vitamin E from bell peppers, leafy greens and asparagus; and more vitamin K from greens, broccoli and onions. 

这意味着从南瓜，胡萝卜和地瓜中获得更多的维生素A；来自蘑菇的维生素D更多；贝尔辣椒，绿叶蔬菜和芦笋的维生素E更多；以及更多来自绿色，西兰花和洋葱的维生素K。

For pan frying or sauteing, Pankonin suggests cooking with enough oil so the vegetables do not stick to the pan. The amount of oil will depend on the quantity of vegetables and the size of the pan. 

对于锅煎炸或炒菜，Pankonin建议用足够的油烹饪，以免蔬菜粘在锅上。油的量将取决于蔬菜的数量和锅的大小。 

For roasting, you will likely need more oil. Despite the longer cooking time, roasting will still keep some nutrients and will increase the flavor with the heating of natural sugars. 

对于烘烤，您可能需要更多的油。尽管烹饪时间较长，但烘焙仍会保留一些营养，并随着天然糖的加热而增加风味。 

“Flavor is king,” Pankonin said. “I would much rather see people roasting their vegetables and enjoying them.” “

风味是国王，”潘科宁说。“我宁愿看到人们烤蔬菜并享用它们。”