空气炸锅真的健康吗？

LearnAndRecord 2022-07-26

收录于合集 #跟着LR吃瓜学英语 707个

今天，#空气炸锅真的健康吗#的话题引发热议。“低脂肪”“空气煎炸”“无油烹饪”，空气炸锅制作出来的食物真的健康吗？

无注释原文：

Is Air Frying Food Healthy, Or Are We Just Fooling Ourselves?

The Huffington Post

Fried food is delicious, but it comes with baggage ― studies have shown that it can increase your risk of heart disease and stroke. Ever since air fryers have been elevated to “must-have home appliance” status, it’s been easier than ever to eat veggies, fish and meat that taste like they’ve been deep fried.

But are we fooling ourselves? Is air frying actually healthy? We spoke to registered dietitians from around the country to find out.

“Air fryers are one of the best ways to get the same texture and taste of fried foods without the unhealthiness that comes along with them,” registered dietitian nutritionist (RDN) Bansari Acharya said. “It preserves the nutrients in the food items, as it doesn’t expose it to hot oils. It also reduces the amount of trans and saturated fats in foods, reducing the risk for heart disease.”

When compared to deep frying, air frying is clearly the healthier option. That’s because deep frying involves submerging food into a vat of oil, while air frying simply uses heat and a powerful fan to efficiently and evenly cook the food in your fryer. It requires zero oil, though some can be helpful. “Since [food prepared in an air fryer] requires minimal cooking oils, [the food] has a lot less fat than traditional frying methods,” RDN Morgyn Clair told HuffPost. “The healthiest way to air fry is to use minimal excess oils. Use just enough so your food doesn’t stick.”

The amount of oil is the key to air frying in a healthy manner. “We need fat in our diet for hormone regulation, for energy and many other reasons,” RDN Gisela Belen Bouvier said.

But using too much oil in an air fryer is a surefire way to ruin your next meal. “The air fryer simply won’t work if you’re coating it in too much breading/oil, so this is generally a moot point ― you’ll wind up with just a sad, soggy vegetable mush,” registered dietitian Jaclyn London said. “While you could theoretically add calories from saturated fat to whatever you’re making, it’s highly unlikely that it would be palatable or cooked evenly. All things being equal, air frying typically retains nutrient density [without adding to the] energy density (calorie content). Deep frying often leaves you with lots of the ‘frying’ and less of the original goodness!”

Some foods actually become more nutritious when they’re air fried, while others lose nutrition.

The type of food you’re air frying can make a difference when it comes to its nutritional value. Certain foods can turn more nutritious when air fried.

“When cooked with convection heat, resistant starches in sweet potatoes, yams, corn, beans and legumes are easier to digest for most people and therefore improve the bioavailability of nutrients,” registered dietitian Ella Davar said.

Other foods, like meat and cheeses, can become less nourishing when they’re air fried. “Advanced Glycation End-products (AGEs) form when foods are exposed to high temperatures and dry cooking methods (like air frying),” registered dietitian Karen Smith said. “AGEs accelerate the aging process, and are associated with an increased risk of dementia. Foods that are both protein- and fat-rich, like meats and cheeses, form the highest levels of AGEs when cooked at high temperatures. While AGEs also form when carbohydrate-rich foods, like potatoes, are browned, the AGE levels are far less than those in cooked animal foods.”

Nutritionists’ Favorite Foods To Air Fry

We asked nutritionists the types of foods they love to air fry when they’re preparing a meal, and the answers are guaranteed to make you hungry.

“The more fruits and vegetables you can get in, the better, and if you can use a fun way to eat it, by all means,” Bouvier told HuffPost. Not surprisingly, nutritionists like to eat healthfully, so it involves a lot of vegetables!

Don’t worry ― if you don’t have time to buy fresh produce all the time, frozen vegetables are great in the air fryer too. “I like to thaw frozen vegetables in the fridge the night before,” Bouvier said. “That way I can cook the veggies with whatever seasoning I want. You end up air frying a fresh vegetable-type texture.”

If you’re looking to add more animal-free protein to your diet, the air fryer is a fast, easy way to whip up a plant-based dish. “One of my favorite foods to air fry is tofu,” Smith said. “I cut it into cubes and dip it in seasoned bread crumbs before air frying it, and it comes out nice and crispy without adding any oil.” In fact, if you squint, these tofu nuggets look more than a little like a certain chicken-obsessed fast food chain’s nuggets.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

Is Air Frying Food Healthy, Or Are We Just Fooling Ourselves?

The Huffington Post

油炸食品很美味，但它也带来了不同看法--研究表明，它会增加你患心脏病和中风的风险。自从空气炸锅被提升到“必备家用电器”的地位后，吃蔬菜、鱼和肉就比以前更容易了，因为它们的味道像是被油炸过的。

baggage

常见含义表示“行李”，此外也可以表示“思想包袱，成见”，英文解释为“You can use baggage to refer to someone's emotional problems, fixed ideas, or prejudices.”

韦氏词典的英文解释可能更适合这里的含义：intangible things (such as feelings, circumstances, or beliefs) that get in the way 指的是如感情、环境或信仰等碍事的无形事物。

stroke

表示“中风”，英文解释为“a sudden change in the blood supply to a part of the brain, sometimes causing a loss of the ability to move particular parts of the body”

elevate

1）表示“抬高；提高；使上升；举起”，英文解释为“to raise something or lift something up”；

2）表示“提升；提高；改进”，英文解释为“to make someone or something more important or to improve something”举个🌰：

They want to elevate the status of teachers.

他们想提高教师的社会地位。

must-have

表示“必备的”，英文解释为“A must-have object is something that many people want to own. ”举个🌰：

The iPad quickly established itself as a must-have device.

iPad迅速确立了作为必备数码产品的地位。

appliance

表示“（常为用电的）家用器械”，英文解释为“An appliance is a device or machine in your home that you use to do a job such as cleaning or cooking. Appliances are often electrical.”举个🌰：

He could also learn to use the vacuum cleaner, the washing machine and other household appliances.

他还能学习使用吸尘器、洗衣机和其他家用电器。

veggie

veggie /ˈvedʒi/ 表示“蔬菜”，相当于vegetable，也可以指“素食者，素食主义者”。

But are we fooling ourselves? Is air frying actually healthy? We spoke to registered dietitians from around the country to find out.

但我们是否在欺骗自己？空气炸制究竟是否健康？我们采访了全国各地的注册营养师来一探究竟。

表示“（尤指把姓名）登记，注册，记录”，英文解释为“to put information, especially your name, into an official list or record”举个🌰：

I registered the car in my name.

我把车登记在我的名下。

dietitian

dietitian /ˌdaɪəˈtɪʃn/ 表示“饮食保健专家，营养学家，营养师”，英文解释为“a person who scientifically studies and gives advice about food and eating”。

“Air fryers are one of the best ways to get the same texture and taste of fried foods without the unhealthiness that comes along with them,” registered dietitian nutritionist (RDN) Bansari Acharya said. “It preserves the nutrients in the food items, as it doesn't expose it to hot oils. It also reduces the amount of trans and saturated fats in foods, reducing the risk for heart disease.”

“空气炸锅是获得与油炸食品相同质地和味道，而不会带来不健康问题的最好方法之一，”注册营养师（RDN）班萨里·阿查里亚（Bansari Acharya）说，“它保留了食品中的营养成分，因为它没有将其暴露在热油中。它还减少了食物中的反式脂肪和饱和脂肪的数量，降低了患心脏病的风险。”

texture

texture表示“（摸上去的）质地，质感，纹理”，英文解释为“The texture of something is the way that it feels when you touch it, for example how smooth or rough it is.”如：the soft texture of velvet 天鹅绒柔软的质地。

nutrient

表示“养分；营养物，滋养物”，英文解释为“any substance that plants or animals need in order to live and grow”举个🌰：

It's good soil - full of nutrients.

这土壤肥沃——养分很足。

脂肪

trans fat表示“反式脂肪，反型脂房（将植物油制成固体脂肪时通过氢化生成的脂肪，用于人造黄油、油炸食品等）”，英文解释为“a type of fat that is produced by hydrogenation (= when vegetable oil is made into solid fat) and is used in margarine, fried foods, etc.”

saturated fat 表示“饱和脂肪”，英文解释为“a type of fat found in meat, eggs, milk, cheese, etc. that is thought to be bad for your health”

When compared to deep frying, air frying is clearly the healthier option. That's because deep frying involves submerging food into a vat of oil, while air frying simply uses heat and a powerful fan to efficiently and evenly cook the food in your fryer. It requires zero oil, though some can be helpful. “Since [food prepared in an air fryer] requires minimal cooking oils, [the food] has a lot less fat than traditional frying methods,” RDN Morgyn Clair told HuffPost. “The healthiest way to air fry is to use minimal excess oils. Use just enough so your food doesn't stick.”

与油炸相比，空气炸制显然是更健康的选择。这是因为油炸涉及将食物浸入油桶中，而空气炸制只是利用热量和强大的风扇来有效和均匀地烹空气炸锅中的食物。它不需要任何油，尽管有些油会更有用。“由于[用空气炸锅准备的食物]需要最少的烹调油，[食物]的脂肪比传统的油炸方法少得多，”注册营养师摩根·克莱尔（Morgyn Clair）告诉赫芬顿邮报（The Huffington Post）。“空气炸制的最健康方式是使用最少的额外油。只用足够的油确保食物不会粘在一起就够了。”

submerge

表示“（使）潜入水中，没入水中，浸没，淹没”，英文解释为“to go under the surface of water or liquid; to put sth or make sth go under the surface of water or liquid”举个🌰：

The submarine submerged when enemy planes were sighted.

潜艇发现敌机后马上下潜。

The amount of oil is the key to air frying in a healthy manner. “We need fat in our diet for hormone regulation, for energy and many other reasons,” RDN Gisela Belen Bouvier said.

控制油量是健康使用空气炸锅的关键。注册营养师吉塞拉·贝伦·布维尔（Gisela Belen Bouvier）说：“我们的饮食中需要脂肪来调节荷尔蒙，提供能量等等原因。”

hormone

hormone /ˈhɔːməʊn/ 表示“激素；荷尔蒙”，英文解释为“a chemical substance produced in the body or in a plant that encourages growth or influences how the cells and tissues function; an artificial substance that has similar effects”，如：growth hormones 生长激素。

But using too much oil in an air fryer is a surefire way to ruin your next meal. “The air fryer simply won't work if you're coating it in too much breading/oil, so this is generally a moot point ― you'll wind up with just a sad, soggy vegetable mush,” registered dietitian Jaclyn London said. “While you could theoretically add calories from saturated fat to whatever you're making, it's highly unlikely that it would be palatable or cooked evenly. All things being equal, air frying typically retains nutrient density [without adding to the] energy density (calorie content). Deep frying often leaves you with lots of the ‘frying’ and less of the original goodness!”

但是在空气炸锅中使用过多的油肯定会毁掉你的下一顿饭。“如果你在空气炸锅里的食物上涂抹了太多的面包屑/油，空气炸锅就不能正常运转，所以这通常是一个没有意义的问题--你最后得到的只是一个糟糕的、湿漉漉的蔬菜糊。”注册营养师杰克琳伦敦（Jaclyn London）说，“虽然理论上你可以在你做的任何东西上增加饱和脂肪的热量，但它极不可能是可口的，也不可能煮得很均匀。在所有事情都相同的情况下，空气炸制通常保留了营养密度[而不增加]能量密度（卡路里含量）。油炸往往让你吃到很多‘炸’的味道，而少了原来的美味！”

surefire

表示“肯定的，可能的；（尤指）肯定（或可能）会成功的”，英文解释为“certain or likely, especially to succeed”举个🌰：

The film looks a surefire Oscar winner.

看来这部电影一定会得奥斯卡奖。

coat

表示“给…涂上一层；使覆盖上一层，外加一层”，英文解释为“to cover something with a layer of a particular substance”举个🌰：

When the biscuits are cool, you coat them in/with melted chocolate.

饼干放凉后，在上面涂上一层融化的巧克力。

moot

表示“有讨论余地的；未决的”，英文解释为“often discussed or argued about but having no definite answer”举个🌰：

It's a moot point whether building more roads reduces traffic congestion.

修建更多的路是否可以减少交通堵塞是个争论未决的问题。

wind up

表示“（使自己）陷入，卷入，落得”，英文解释为“to find yourself in an unexpected and usually unpleasant situation, especially as a result of what you do”举个🌰：

If he keeps doing stuff like that he's going to wind up in prison!

如果他这么干下去，最终会进监狱的！

palatable

palatable /ˈpælətəbəl/ 表示“美味的，可口的”，英文解释为“Palatable food or drink has a pleasant taste.”如：a very palatable wine 美酒。

Some foods actually become more nutritious when they're air fried, while others lose nutrition.

有些食物在空气炸制后实际上变得更有营养，而其他食物则失去了营养。

The type of food you're air frying can make a difference when it comes to its nutritional value. Certain foods can turn more nutritious when air fried.

当涉及到营养价值时，你所炸的食物的类型可能会产生差异。某些食物在空气炸制时可以变得更有营养。

注册营养师埃拉·达瓦（Ella Davar）说：“当用对流加热的方式烹调时，红薯、山药、玉米、全豆类和豆荚类中的抗性淀粉对大多数人来说更容易消化，因此提高了营养物质的生物利用率。”

convection

表示“（热通过液体或气体的）对流”，英文解释为“the flow of heat through a gas or a liquid”

starch

starch /stɑːtʃ/ 表示“淀粉；含淀粉的食物”，英文解释为“a substance which provides your body with energy and is found in foods such as grain, rice, and potatoes, or a food that contains this substance”举个🌰：

He eats a lot of starch.

他吃大量含淀粉的食物。

Other foods, like meat and cheeses, can become less nourishing when they're air fried. “Advanced Glycation End-products (AGEs) form when foods are exposed to high temperatures and dry cooking methods (like air frying),” registered dietitian Karen Smith said. “AGEs accelerate the aging process, and are associated with an increased risk of dementia. Foods that are both protein- and fat-rich, like meats and cheeses, form the highest levels of AGEs when cooked at high temperatures. While AGEs also form when carbohydrate-rich foods, like potatoes, are browned, the AGE levels are far less than those in cooked animal foods.”

其他食物，如肉类和奶酪，空气炸制后会变得不那么有营养。“当食物暴露在高温和干式烹调方法（如空气炸制）下时，会形成晚期糖基化终末产物（AGEs），”注册营养师凯伦·史密斯（Karen Smith）说，“晚期糖基化终末产物加速了衰老过程，并与痴呆症的风险增加有关。富含蛋白质和脂肪的食物，如肉类和奶酪，在高温下烹调时形成的晚期糖基化终末产物水平最高。虽然晚期糖基化终末产物在富含碳水化合物的食物（如土豆）被烤焦时也会形成，但晚期糖基化终末产物的水平远远低于煮熟的动物性食品中的水平。”

dementia

dementia /dɪˈmenʃə/ 表示“（尤指老年性）痴呆”，英文解释为“a medical condition that affects especially old people, causing the memory and other mental abilities to gradually become worse, and leading to confused behaviour”

carbohydrate

carbohydrate /ˌkɑːbəʊˈhaɪdreɪt/表示“碳水化合物; 含碳水化合物的食物”，英文解释为“Carbohydrates are substances, found in certain kinds of food, that provide you with energy. Foods such as sugar and bread that contain these substances can also be referred to as carbohydrates. ”如：carbohydrates such as bread, pasta, or potatoes. 含碳水化合物的食物，如面包、意大利面或马铃薯。

Nutritionists' Favorite Foods To Air Fry 营养学家最喜欢的空气炸制食物

We asked nutritionists the types of foods they love to air fry when they're preparing a meal, and the answers are guaranteed to make you hungry.

我们询问了营养学家他们在做饭时喜欢用空气炸锅炸的食物类型，答案保证会让你感到饥饿。

“The more fruits and vegetables you can get in, the better, and if you can use a fun way to eat it, by all means,” Bouvier told HuffPost. Not surprisingly, nutritionists like to eat healthfully, so it involves a lot of vegetables!

“你能吃到的水果和蔬菜越多越好，如果你能用一种有趣的方式来吃，那就最好不过了，”布维尔告诉赫芬顿邮报（The Huffington Post）。毫不奇怪，营养学家喜欢吃得健康，所以涉及大量蔬菜！

Don't worry ― if you don't have time to buy fresh produce all the time, frozen vegetables are great in the air fryer too. “I like to thaw frozen vegetables in the fridge the night before,” Bouvier said. “That way I can cook the veggies with whatever seasoning I want. You end up air frying a fresh vegetable-type texture.”

不要担心--如果你没有时间一直购买新鲜农产品，冷冻蔬菜在空气炸锅中也很好。“我喜欢在前一天晚上在冰箱里解冻冷冻蔬菜，”布维尔说。“这样我就可以用我想要的任何调料来烹饪蔬菜。你最终会有一种新鲜蔬菜式的口感。”

produce

熟词僻义，不可数名词，表示“产品，（尤指）农产品”，英文解释为“Produce is fruit and vegetables that are grown in large quantities to be sold.”举个🌰：

We manage to get most of our produce in farmers' markets.

我们设法在农贸市场弄到大部分我们需要的农产品。

thaw

表示“（使）融化；（使）解冻”，英文解释为“to (cause to) change from a solid, frozen state to a liquid or soft one, because of an increase in temperature”举个🌰：

Allow the meat to thaw completely before cooking it.

这些肉烹制之前要先彻底解冻。

seasoning

表示“调味品，作料”，英文解释为“a substance, especially salt or pepper, that is added to food to improve its flavour”。

If you’re looking to add more animal-free protein to your diet, the air fryer is a fast, easy way to whip up a plant-based dish. “One of my favorite foods to air fry is tofu,” Smith said. “I cut it into cubes and dip it in seasoned bread crumbs before air frying it, and it comes out nice and crispy without adding any oil.”

如果你想在你的饮食中添加更多的无动物蛋白，空气炸锅是一种快速、简单的方法，可以烹制出植物性食物。史密斯说：“我最喜欢用空气炸制的食物之一是豆腐。我把它切成方块，在空气炸制之前把它浸在调味的面包屑中，炸出来时又香又脆，没有添加任何油。”

whip up

表示“赶出来（一顿饭），迅速做（饭）”，英文解释为“to make food or a meal very quickly and easily”举个🌰：

I have just enough time to whip up an omelette.

我看我只有匆匆做个煎蛋饼的时间了。

crispy

表示“酥脆的”，英文解释为“Crispy food is hard enough to be broken easily”如：crispy bacon 酥脆的熏肉。

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