蔓越莓对肠道健康的益处

2020-11-19 07:33

A Dietitian on the Gut Health Benefits of Cranberries — Plus How to Serve Them Pbv世界播

营养师谈蔓越莓对肠道健康的益处--以及如何食用它们。Pbv世界播


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Cranberries have always been considered a colorful and delicious addition to a Thanksgiving table, but they also have a cornucopia of health benefits. I spoke to Jenn LaVardera, registered dietitian and nutrition expert with produce company Naturipe Farms, about the effect of cranberries on gut health. She explained that research has shown the festive fruit may promote the growth of "good" bacteria in the gut while helping to get rid of potentially harmful bacteria. Pbv世界播

蔓越莓一直被认为是感恩节餐桌上五颜六色的美味佳肴,但它们也有丰富的健康益处。我采访了农产品公司Naturipe Farm的注册营养师兼营养专家珍·拉瓦德拉(Jenn LaVardera),她谈到了蔓越莓对肠道健康的影响。她解释说,研究表明,节日水果可能会促进肠道中“有益”细菌的生长,同时帮助清除潜在的有害细菌。Pbv世界播


"Cranberries have been shown to have antimicrobial, antifungal, and antiviral actions against bacteria such as H. pylori, known for causing stomach infection and ulcers," LaVardera said. "The healthful compounds in cranberries help prevent growth of these harmful bacteria." Pbv世界播

拉瓦德拉说:“蔓越莓已被证明对幽门螺杆菌等细菌有抗菌、抗真菌和抗病毒作用。幽门螺杆菌是一种引起胃部感染和溃疡的细菌。”“蔓越莓中含有的有益健康的化合物有助于防止这些有害细菌的生长。”Pbv世界播


It turns out that the healthy qualities of cranberries actually go way beyond digestion. First of all, their tart flavor means they're low in sugar compared to most fruits. According to LaVardera, one cup of cranberries contains just 45 calories and four grams of sugar. It also has four grams of fiber, which helps manage blood sugar and cholesterol. Plus, one cup of cranberries makes up 15 percent of your recommended immune-supporting vitamin C intake. Pbv世界播

事实证明,蔓越莓的健康品质实际上远远超出了消化的范畴。首先,与大多数水果相比,它们的酸味意味着它们的含糖量较低。根据LaVardera的说法,一杯蔓越莓只含有45卡路里和4克糖。它还含有4克纤维,有助于控制血糖和胆固醇。另外,一杯蔓越莓占你推荐的免疫增强型维生素C摄入量的15%。Pbv世界播


Studies have shown that the antioxidant-rich berries may even reduce inflammation, improve heart health, and lower your risk of heart disease and cancer, LaVardera said. Pbv世界播

LaVardera说,研究表明,富含抗氧化剂的浆果甚至可以减少炎症,改善心脏健康,降低心脏病和癌症的风险。Pbv世界播


Long story short, if you haven't already added this superfood to your holiday menu, you may want to reconsider. Of course, traditional cranberry sauce is the simplest way to incorporate cranberries into your Thanksgiving feast. There are a few things to think about when serving cranberry sauce, though — starting with deciding between store-bought or homemade. Pbv世界播

长话短说,如果你还没有把这种超级食品添加到你的假日菜单中,你可能会想要重新考虑一下。当然,传统的蔓越莓酱是将蔓越莓融入感恩节盛宴的最简单方式。不过,在供应蔓越莓酱时,有几件事需要考虑--首先要决定是从商店购买还是自制。Pbv世界播


"Because cranberries are naturally tart, many packaged cranberry sauces and cranberry recipes are loaded with added sugar," LaVardera explained. "Your best bet is to prepare your own cranberry sauce using fresh or frozen cranberries and a touch of added sugar that will tame the cranberries' tartness but not overpower the natural flavor." Pbv世界播

拉瓦德拉解释说:“因为小红莓是天然的酸,所以很多包装的小红莓酱汁和小红莓食谱都加了糖。”“你最好的办法就是用新鲜或冷冻的蔓越莓,再加一点糖来准备自己的蔓越莓酱,这样既能缓和蔓越莓的酸涩,又不会压倒天然的味道。”Pbv世界播


If you do choose to go with a prepackaged sauce, LaVardera recommends looking for a product packaged in a BPA-free container and with a simple ingredient list of cranberries, a small amount of natural sugar, water, and lemon juice. Pbv世界播

如果你确实选择了预先包装好的酱汁,LaVardera建议你寻找一种包装在不含双酚A的容器里的产品,并列出一个简单的配料表,其中包括蔓越莓、少量天然糖、水和柠檬汁。Pbv世界播


This festive side dish is not the only tasty way to serve cranberries, however. The possibilities are endless, from adding them to biscuits or corn muffins to including them in your stuffing, baking them into a pie, or even making creative cranberry cocktails. Pbv世界播

然而,这道喜庆的配菜并不是供应蔓越莓的唯一美味方式。可能性是无穷无尽的,从将它们添加到饼干或玉米松饼中,到将它们添加到你的馅料中,将它们烘焙成馅饼,甚至制作创意蔓越莓鸡尾酒。Pbv世界播


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点击这里了解更多关于健康和健康的故事、小贴士和新闻。Pbv世界播

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