Use a marinade

烤前先行醃製肉類(香料含有抗氧化劑，減少60%的HCA)

使用迷迭香植物將減少90%的HCA

A 2008 study found that spicy marinades can decrease HCA formation, so don’t be afraid to sprinkle on the red pepper.

Add alcohol

喝點紅酒，紅酒中含有抗氧化劑。

At your next barbecue, don’t forget beer and wine…for your marinade. We know red wine is full of antioxidants, and this can carry over in your marinades.

Marinating beef in red wine for six hours before grilling decreased the amount of carcinogens—40% fewer than in beef that wasn’t marinated—according to a study by the University of Porto in Portugal.

This same study found similar positive effects using beer, and participants gave the beer-marinated beef top marks for quality.

Turn down the heat

溫度別太高，應低於162度，但也不能太低以免沒熟，不低於71度。

其它食物烹煮最低溫度查表。

Well done shouldn’t be in your vocabulary if you’re trying to cut down on carcinogens. Studies have shown that higher temperatures lead to an increase in HCAs.

Allow some extra time, and try to cook your meat below 325°F(162°C), which is the temperature at which HCAs begin to form.

To ensure that you’re meeting the minimum cooking temperatures, invest in a meat thermometer, and make sure your burgers have an internal temperature of 160°F(71°C). Here are other minimum

Precook food in the microwave

先用微波爐加熱肉類1-2分鐘再烤，可減少90%HCAs,並去除水分。

Before your fire up the grill, nuke meat in the microwave for one or two minutes at medium power. Studies have shown that microwaving meat for two minutes prior to cooking decreased HCAs by 90%. Just remember to throw out the juice—that’s where the HCAs lurk.

Grill veggies

添加蔬菜類，使用串烤方式，半肉半蔬菜。

Grilled veggies offer that same hot-off-the-grill taste but don’t contain carcinogens like their meaty counterparts. Portobello mushroom burgers are a great hearty option. However, if you crave grilled meat, make kebabs. Using half meat, half veggies is healthier and cuts down on the HCAs.

Less is more when it comes to marinating

醃漬時間不宜太長。

Though this may sound counterintuitive, marinating meat for long lengths of times may lower the percentage of antioxidants in the sauces. A 2010 study found that marinating meat in sauce for five hours prior to oven baking cut down the antioxidant activity in the sauce compared with cooking after shorter marinating times.

Play it on the safe side by aiming to marinate your meat for no more than a few hours. Marinades don’t soak deep into the meat, so there’s not a lot of flavor advantage to an overnight marinade. And brushing a little extra sauce on the meat shortly before serving could give you an extra boost of antioxidants.