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菜是我们日常饮食中必不可少的重要内容，但你知道如何才能保存甚至提升蔬菜自身的营养价值吗?这一切的关键在于烹饪方法，一起来看看科学家们的建议吧! Food experts say it’s all too easy to lose the medical benefits of vegetables by boiling or freezing their nutrients away. Here, we show you the best ways to prepare your vegetables—and how you can maximise nutrient levels through cooking. GENERAL RULES FOR COOKING VEGETABLES There are two ways that vegetables lose vitamins and minerals, says Anna Denny, a scientist at the British Nutrition Foundation. “The first is when nutrients leachinto water when boiled. The second is when they are broken down through heat. Obviously it is difficult not to heat vegetables, so the key is to heat them for a brief amount of time—two to three minutes at most.” If the vegetables are still crunchy when you eat them, then they’re probably still packed with nutrients. If they are tender and soft, they’re not. Denny says that the more delicate the vegetable, the less you should cook it. “Spinach, for example, breaks down very quickly. You can cook it into nothing in no time at all.” The best way to cook a vegetable is to steam it in a very small amount of water. Make sure that the water is hot to start with, so that the vegetables don’t have to be in the steamer for very long. | 
