诱人的薯条
丙烯酰胺 ( Acrylamide ) 被认为是高温油炸和烘烤食物后的副产品(byproduct) ,因 美拉德反应 (维基的解释) 而起。在溫度130℃时会出现丙烯酰胺,超过160℃更会大量产生。高温油炸的薯片含丙烯酰胺含量极高。已发现高含量的丙烯酰胺会使动物得癌,科学家们据此认为它也可能导致人类得癌症,虽然目前未有充分证据显示丙烯酰胺对人类为致癌物。请避免高油温长时间烹煮食物,并尽量避免进食烧焦或颜色变深的食物。平时均衡饮食,多吃蔬菜水果等健康食品,或以水煮或蒸的方法來烹煮蔬菜。部分蔬菜可清洗后生吃。
FDA : Tips for Cutting Down on Acrylamide
Given the widespread presence of acrylamide in foods, it isn't feasible to completely eliminate acrylamide from one's diet, Robin says. Nor is it necessary. Removing any one or two foods from your diet would not have a significant effect on overall exposure to acrylamide.
However, here are some steps you can take to help decrease the amount of acrylamide that you and your family consume:
- Frying causes acrylamide formation. If frying frozen fries, follow manufacturers' recommendations on time and temperature and avoid overcooking, heavy crisping or burning.
- Toast bread to a light brown color rather than a dark brown color. Avoid very brown areas.
- Cook cut potato products such as frozen french fries to a golden yellow color rather than a brown color. Brown areas tend to contain more acrylamide.
- Do not store potatoes in the refrigerator, which can increase acrylamide during cooking. Keep potatoes outside the refrigerator in a dark, cool place, such as a closet or a pantry.
FDA also recommends that you adopt a healthy eating plan, consistent with the Dietary Guidelines for Americans, including:
- Eat plenty of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Include lean meats, poultry, fish, beans, eggs and nuts.
- Choose foods low in saturated fats, trans fat (which both raises your bad LDL cholesterol and lowers your good HDL cholesterol and is linked to heart attacks), cholesterol, salt and added sugars.