10种千万不可生吃的食物(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.

生吃食物的营养价值被吹得天花乱坠，而在大多数情况下它也的确实至名归。虽然百分百生食的价值还有待商榷，但烹调或者烹调过度的确会导致某些食物中的维生素流失。美国人的标准饮食以肉类、奶制品、过度烹调的蔬菜为主，若在其中加入一些生蔬、水果，的确是利大于弊。但也别因此就把农场一洗而空，以下这些食物是绝对不能生吃的。导致这些植物有毒而无法生吃的化合物其实是植物自身保护机制的一部分。例如蓖麻子中致命的蓖麻毒素或杏仁中的氰化氢都是植物自身用来抑制害虫的成分。当我们生吃这些植物时，它们就会把我们当成鼻涕虫或蚜虫，释放毒素抵抗我们以求得生存。 还有一些千万不能生吃的食物名列此表是因为它们未经烹饪时有毒。当然对健康成年人而言，所有这些有毒食物未必都会致命，其中一些只会让你肚子疼或产生轻度到中度的症状。其中有一样食物并非有毒，但它仍需要烹饪以免让你的味蕾受苦。以下这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.

生豆子中含有一种叫凝集素的蛋白质，这种蛋白质在烹饪过程中会分解。当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称为血凝素，大量摄入会对身体造成损害。也有其他一些含有植物血凝素的豆子，而红芸豆中的植物血凝素含量最高，这种毒素往往具有药用价值。 仅一把生芸豆就能够引发类似反胃和呕吐的肠胃问题。你吃的生芸豆越多，症状就越严重，甚至还有患者因为红芸豆中毒而住院。 你也不必因此对红豆米饭弃之如履。想要去除其中的毒素只需把芸豆浸泡，沥干，然后在灶台上把它们煮熟即可。之所以选择灶台在于它比电锅更容易达到高温，芸豆也更容易被煮透以保证食用安全。把芸豆在水中浸泡至少五个小时，沥干、冲洗，然后在灶台上煮起码30分钟，安全无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.

你是否还记得2014年末全食超市的杏仁召回事件？被召回的那些杏仁跟我们平常吃的有所区别。我们通常在商店看到的是甜杏仁，但它们的近亲——苦杏仁——含有有毒的氰化氢。苦杏仁在美国并不常见，却是欧洲厨师们的挚爱。 儿童一旦误食苦杏仁，哪怕只是少量也会有生命危险。相对而言，成人即使多吃一些，至多也只有一些令你难受的症状，但不会有生命危险。氰化氢的中毒症状包括头晕、头痛甚至呕吐、痉挛，症状的严重程度取决于你吃的苦杏仁量。 和这个清单上的其他食物一样，适当烹煮是安全食用苦杏仁的关键。热烫或烘烤都能去除苦杏仁中的氰化氢，但尚未有可靠的调查研究表明需要煮多久或达到多高的温度才能去除氰化氢。如果你想要烹调苦杏仁，那么最好按照可靠的配方来做。

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.

你有没有想过，为什么美食家不生吃土豆？不是因为厌恶碳水化合物；而是因为安全问题。生土豆有毒，因为里面含有化合物茄碱。 并不是所有土豆中的茄碱都会使人丧命。但是，生食土豆危险性大，千万不要尝试。一般来讲，绿色的土豆——即使是表皮上只有一点绿色——或者是生芽的土豆，都含有大量的茄碱。土豆中毒的症状包括胃疼、头疼和麻痹。切好的土豆如果变成绿色，表明其含有大量的茄碱，这样的土豆就算煮熟了，也不能食用。 即使是你吃的生土豆不含大量茄碱，你最好还是把它煮熟。生土豆含有抗性淀粉，虽然食用少量抗性淀粉对你的肠道有益，但生土豆中的含量足以对大多数人产生副作用，严重的会气鼓和腹胀。 土豆的做法并不复杂。烘烤、做成土豆泥、煮熟甚至是烧烤，这些做法你都能掌握。

7.芋头

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.

人们食用芋头的叶子和根部，但这两个部分都不能生吃。 人们认为芋头比它的表亲土豆更健康，它比土豆含有更多的纤维，并富含钾、维生素C、钙、维生素E、维生素B和矿物质。芋头被冠以超级食品的头衔，但在吃之前一定要将这类淀粉根茎类的蔬菜彻底煮熟。 芋头叶子同样营养丰富，它的味道很像菠菜，但质地较硬。其中含有丰富的纤维、维生素A和C，还有蛋白质。 生芋头中含有草酸钙，这种物质对人体无益。它就像小刀一样，分布在芋头的叶子和根部。当你食用未煮熟的芋头时，里面的草酸钙会使你的嘴巴麻木，如果食用过多，甚至会造成窒息。这种毒素也会导致肾结石。 彻底煮熟的芋头叶子和根部中的草酸钙被彻底破坏，可以放心食用。由于这种毒素会刺激皮肤，所以在处理生芋头时应该戴手套。

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.

木薯有很多别名，包括树薯、竹芋等，但它与丝兰不同，丝兰是一种不能吃的观赏性植物。你管木薯叫什么并不重要，重要的是你必须得将它煮熟后才能食用，且如果在烹饪前将其去皮，那么你只能食用它的根。 和芋头一样，木薯的根和叶子都可以食用。这种土生土长的南美植物喜湿润气候，其根部营养丰富，因此现在南美和非洲部分地区都遍植木薯。木薯叶煮熟后也可以食用。 生木薯有毒是因为它能在人体内转化成氢氰酸的复合物。氢氰酸会妨碍身体对氧气的使用，导致你不用潜入水中就会产生溺水反应。 为了正确地烹饪木薯根，你应该先将其去皮，然后像马铃薯一样炸成薯条或薯片。你还可以把它的根放到水里，像煮马铃薯一样把它们煮熟。但是必须要确保木薯根已经完全熟透。如果你吃的木薯有点苦，可以把它的根压碎，浸泡一下再烧。 木薯叶则不必在意那么多细节，但你还是要将它们煮熟。完全煮熟的木薯叶吃起来很安全，味道有点像羽衣甘蓝叶或其他耐旱、多叶的墨绿叶蔬菜。

审稿:橘子 编辑:橘子 校对:王玲 来源:前十网