10種千萬不可生吃的食物(上)

Raw foods get a lot of hype for their nutritional power, and it's deserved in many cases. While a 100 percent raw diet's health value is questionable, Cooking or overcooking does destroy some of the vitamin content in certain foods. For a person eating the standard American diet heavy on meat, dairy, and overcooked vegetables, adding more raw fruits and veggies will certainly do more good than harm. But don't raid the farm just yet – some foods should never be eaten raw. Many of the compounds that make plants on this list too toxic to eat raw are part of their defense mechanisms. Toxins like deadly ricin in castor beans or hydrogen cyanide in almonds are designed to deter pests. To plants just trying to survive, we come across as much of a pest as slugs or aphids do. Some of the foods that you should never eat raw are on this list because they're poisonous without cooking. Not all of the toxic foods here will kill the average healthy adult. Some will just give you a wretched belly ache or other mild to moderate symptoms. And one of these foods isn't unsafe, but it needs to be treated to keep it from tasting terrible. Read on, and while you're at it, go ahead and put that water on to boil.

生吃食物的營養價值被吹得天花亂墜，而在大多數情況下它也的確實至名歸。雖然百分百生食的價值還有待商榷，但烹調或者烹調過度的確會導致某些食物中的維生素流失。美國人的標準飲食以肉類、奶製品、過度烹調的蔬菜爲主，若在其中加入一些生蔬、水果，的確是利大於弊。但也別因此就把農場一洗而空，以下這些食物是絕對不能生吃的。導致這些植物有毒而無法生吃的化合物其實是植物自身保護機制的一部分。例如蓖麻子中致命的蓖麻毒素或杏仁中的氰化氫都是植物自身用來抑制害蟲的成分。當我們生吃這些植物時，它們就會把我們當成鼻涕蟲或蚜蟲，釋放毒素抵抗我們以求得生存。 還有一些千萬不能生吃的食物名列此表是因爲它們未經烹飪時有毒。當然對健康成年人而言，所有這些有毒食物未必都會致命，其中一些只會讓你肚子疼或產生輕度到中度的症狀。其中有一樣食物並非有毒，但它仍需要烹飪以免讓你的味蕾受苦。以下這些食物在你吃之前一定要用水煮熟。

ey Beans

10.芸豆

Raw beans contain proteins called lectins that break down with cooking. Not all lectins are toxic; some are even beneficial. The lectin in kidney beans, though – called phytohemagglutinin – is harmful at high doses. There are other beans that contain phytohemagglutinin, but red kidney beans contain them in the highest concentration by far. When it comes to this toxin, it's all about dosage. Just a handful of raw kidney beans is enough to cause gastrointestinal problems like nausea and vomiting. The more you eat, the more intense your symptoms will be. Some folks have even been hospitalized with red kidney bean poisoning. You don't have to give up your red beans and rice just yet. To destroy the lectins in kidney beans, you just need to soak, drain, and then cook them on the stovetop. Stovetop cooking reaches higher temperatures than a slow cooker, and kidney beans really do need to be boiled to be completely safe. To prepare dry kidney beans safely, soak for at least five hours, drain and rinse, then boil for at least 30 minutes on the stove.

生豆子中含有一種叫凝集素的蛋白質，這種蛋白質在烹飪過程中會分解。當然不是所有的凝集素都有毒，有一些甚至是有益的，但芸豆中的植物凝集素稱爲血凝素，大量攝入會對身體造成損害。也有其他一些含有植物血凝素的豆子，而紅芸豆中的植物血凝素含量最高，這種毒素往往具有藥用價值。 僅一把生芸豆就能夠引發類似反胃和嘔吐的腸胃問題。你吃的生芸豆越多，症狀就越嚴重，甚至還有患者因爲紅芸豆中毒而住院。 你也不必因此對紅豆米飯棄之如履。想要去除其中的毒素只需把芸豆浸泡，瀝乾，然後在竈臺上把它們煮熟即可。之所以選擇竈臺在於它比電鍋更容易達到高溫，芸豆也更容易被煮透以保證食用安全。把芸豆在水中浸泡至少五個小時，瀝乾、沖洗，然後在竈臺上煮起碼30分鐘，安全無毒的芸豆就大功告成啦！

er Almonds

9.苦杏仁

Do you remember the Whole Foods almond recall in late 2014? The recalled almonds were different from the ones we normally eat. The almonds we usually see in stores are known as sweet almonds, but their close cousin – the bitter almond – contains dangerous levels of hydrogen cyanide. Bitter almonds aren't very common in the U.S., but in Europe many chefs love them. Children who ingest just a few raw bitter almonds are at risk of death. Adults can eat far more and survive, though you would experience some symptoms that might make you wish you hadn't. Hydrogen cyanide poisoning includes symptoms from dizziness and headache to vomiting and convulsions, depending on how much you've eaten. As with all of the foods on this list, proper cooking is the key to making bitter almonds safe to ingest. Blanching or roasting destroys the hydrogen cyanide in bitter almonds, but there doesn't seem to be any solid research on what temperatures you need to reach or for how long. If you're planning to cook with bitter almonds, your best bet is to follow a tried-and-true recipe.

你是否還記得2014年末全食超市的杏仁召回事件？被召回的那些杏仁跟我們平常吃的有所區別。我們通常在商店看到的是甜杏仁，但它們的近親——苦杏仁——含有有毒的氰化氫。苦杏仁在美國並不常見，卻是歐洲廚師們的摯愛。 兒童一旦誤食苦杏仁，哪怕只是少量也會有生命危險。相對而言，成人即使多吃一些，至多也只有一些令你難受的症狀，但不會有生命危險。氰化氫的中毒症狀包括頭暈、頭痛甚至嘔吐、痙攣，症狀的嚴重程度取決於你吃的苦杏仁量。 和這個清單上的其他食物一樣，適當烹煮是安全食用苦杏仁的關鍵。熱燙或烘烤都能去除苦杏仁中的氰化氫，但尚未有可靠的調查研究表明需要煮多久或達到多高的溫度才能去除氰化氫。如果你想要烹調苦杏仁，那麼最好按照可靠的配方來做。

8.Potatoes

8.土豆

Have you ever wondered why raw foodies don't eat potatoes? It's not because of an aversion to carbs; it's for safety reasons. Raw potatoes are potentially toxic because of a compound called solanine. Not every potato contains enough solanine to kill you, but the risk is high enough that it's not really worth taking. In general, green potatoes – even ones just a little green near the skin – or ones that are starting to sprout eyes have a higher solanine content. Symptoms of potato poisoning include stomach pain, headache, and paralysis. Potatoes with a very high concentration of solanine will have some green discoloration when you cut into them, and you shouldn't eat a green potato, even cooked. Even if the raw potato you're eating doesn't have a lot of solanine, you're still better off cooking it. Uncooked potato is rich with resistant starch. While some resistant starch can be good for your gut, the amount in raw potato is enough to give most people unpleasant side effects like severe gas and bloating. Cooking potatoes properly isn't hard. Roast, mash, boil or even grill them, and you won't have to worry about any of these things.

你有沒有想過，爲什麼美食家不生吃土豆？不是因爲厭惡碳水化合物；而是因爲安全問題。生土豆有毒，因爲裏面含有化合物茄鹼。 並不是所有土豆中的茄鹼都會使人喪命。但是，生食土豆危險性大，千萬不要嘗試。一般來講，綠色的土豆——即使是表皮上只有一點綠色——或者是生芽的土豆，都含有大量的茄鹼。土豆中毒的症狀包括胃疼、頭疼和麻痹。切好的土豆如果變成綠色，表明其含有大量的茄鹼，這樣的土豆就算煮熟了，也不能食用。 即使是你吃的生土豆不含大量茄鹼，你最好還是把它煮熟。生土豆含有抗性澱粉，雖然食用少量抗性澱粉對你的腸道有益，但生土豆中的含量足以對大多數人產生副作用，嚴重的會氣鼓和腹脹。 土豆的做法並不複雜。烘烤、做成土豆泥、煮熟甚至是燒烤，這些做法你都能掌握。

7.芋頭

People eat both the leaves and roots of the taro plant, but you shouldn't eat either one raw. Think of taro root as the potato's healthier cousin. It has more fiber than a potato and is a good source of potassium, vitamin C, calcium, vitamin E, B vitamins, and trace minerals. Taro gets some solid superfood cred, but make sure to fully cook this starchy root vegetable before eating. The leaves of the taro plant are no nutritional slumps, either. They taste sort of like spinach but have a hardier texture. They're also good sources of fiber, vitamins A and C, and protein. Raw taro contains calcium oxalate, and you do not want any part of this compound. Think of it as tiny knives that cover the leaves and root of the taro plant. When you eat uncooked taro, the calcium oxalate makes your mouth feel numb. Eat too much, and you'll feel like you're choking. This toxin also contributes to kidney stones. Thoroughly cooking taro leaves and roots destroys enough of the calcium oxalate to make them edible. Because this compound can also irritate your skin, you should wear gloves when you're handling the raw plant.

人們食用芋頭的葉子和根部，但這兩個部分都不能生吃。 人們認爲芋頭比它的表親土豆更健康，它比土豆含有更多的纖維，並富含鉀、維生素C、鈣、維生素E、維生素B和礦物質。芋頭被冠以超級食品的頭銜，但在吃之前一定要將這類澱粉根莖類的蔬菜徹底煮熟。 芋頭葉子同樣營養豐富，它的味道很像菠菜，但質地較硬。其中含有豐富的纖維、維生素A和C，還有蛋白質。 生芋頭中含有草酸鈣，這種物質對人體無益。它就像小刀一樣，分佈在芋頭的葉子和根部。當你食用未煮熟的芋頭時，裏面的草酸鈣會使你的嘴巴麻木，如果食用過多，甚至會造成窒息。這種毒素也會導致腎結石。 徹底煮熟的芋頭葉子和根部中的草酸鈣被徹底破壞，可以放心食用。由於這種毒素會刺激皮膚，所以在處理生芋頭時應該戴手套。

ava

6.木薯

Cassava goes by many names: arrowroot, manioc, tapioca, kassave, mandioca and yuca, but it's different from yucca, an inedible, ornamental plant. Whatever you call it, you should only eat it cooked, and only eat the root if it was peeled before cooking. As with taro, you can eat both the roots and leaves of the cassava plant. This native South American plant is easy to grow in humid climates, and the root is a good source of nutrients, which is why it's now cultivated across South America and parts of Africa. Cassava leaves are also edible when cooked. The toxic culprit in uncooked cassava is a group of compounds that turn into hydrogen cyanide in your body. Hydrogen cyanide interferes with your body's use of oxygen, basically causing you to drown without the trouble of being submerged. To cook cassava roots properly, you should always peel them first and discard the peel. Then, you can fry them like you would potato chips or french fries. You can also boil the roots just like potatoes, but make sure that they're completely cooked through. If the cassava that you have seems bitter, you can grate and soak the roots before cooking. Cassava leaves don't require quite as much care, but you still need to cook them. Boiled thoroughly, they're safe to eat and taste similar to collards or other hardy dark, leafy greens.

木薯有很多別名，包括樹薯、竹芋等，但它與絲蘭不同，絲蘭是一種不能吃的觀賞性植物。你管木薯叫什麼並不重要，重要的是你必須得將它煮熟後才能食用，且如果在烹飪前將其去皮，那麼你只能食用它的根。 和芋頭一樣，木薯的根和葉子都可以食用。這種土生土長的南美植物喜溼潤氣候，其根部營養豐富，因此現在南美和非洲部分地區都遍植木薯。木薯葉煮熟後也可以食用。 生木薯有毒是因爲它能在人體內轉化成氫氰酸的複合物。氫氰酸會妨礙身體對氧氣的使用，導致你不用潛入水中就會產生溺水反應。 爲了正確地烹飪木薯根，你應該先將其去皮，然後像馬鈴薯一樣炸成薯條或薯片。你還可以把它的根放到水裏，像煮馬鈴薯一樣把它們煮熟。但是必須要確保木薯根已經完全熟透。如果你吃的木薯有點苦，可以把它的根壓碎，浸泡一下再燒。 木薯葉則不必在意那麼多細節，但你還是要將它們煮熟。完全煮熟的木薯葉吃起來很安全，味道有點像羽衣甘藍葉或其他耐旱、多葉的墨綠葉蔬菜。

審稿:橘子 編輯:橘子 校對:王玲 來源:前十網