Eat more vegetables, raw or lightly cooked (steaming is best).

多吃蔬菜，生食或轻度烹调(蒸最好)。

youdao

But the effects are strongest when they're eaten raw or lightly cooked.

但效果最好的烹饪方法是生吃或稍微烹饪。

youdao

The traditional Japanese diet - rich in fish and lightly cooked vegetables and low in fat - has much to do with it.

传统的日本膳食，包含大量的鱼和简单烹调的蔬菜，脂肪含量很低，对于保持长寿有很大帮助。

youdao

Broil the mixture for about 20 minutes, using tongs to rotate the tomatoes every five minutes until lightly charred and cooked through.

WSJ: A Potent Brew

Next, braise your asparagus, turning each spear over in the hot butter until it's evenly cooked, lightly browned and tender.

WSJ: Sean Brock's Butter-Braised Asparagus With Shrimp and Lemon Hollandaise | Slow Food Fast