薑黃粉燕麥牛奶（範思暉譯）

2023-06-11 20:38:18 3

薑黃粉燕麥牛奶?Turmeric Comes on Strong營養明星薑黃粉，下面我們就來聊聊關於薑黃粉燕麥牛奶?接下來我們就一起去了解一下吧!

薑黃粉燕麥牛奶

Turmeric Comes on Strong

營養明星薑黃粉

How safe are curcumin and turmeric?

薑黃素和薑黃粉有多安全？

Curcumin has generally been found to be safe even at high doses, at least with short-term use. Still, there have been reports of diarrhea, abdominal pain or discomfort, rashes, headaches, yellow stool, and nausea from high doses. Long-term safety of high doses is unknown. The spice turmeric, like certain dark leafy greens, contains a high concentration of oxalates, which can reduce absorption of iron and other minerals; curcumin extracts would not contain oxalates. People who form calcium oxalate kidney stones (the most common type) need to limit their intake of dietary oxalates and thus should avoid high amounts of turmeric, some research suggests.

至少就短期來看，即使大量食用，薑黃素總體上也是安全的。不過，還是有報告說，大量食用會出現腹瀉、腹痛或不適、皮疹、頭痛、糞便發黃和噁心。高劑量的長期安全性尚不得而知。作為香料的薑黃粉，跟某些深綠葉蔬菜一樣，含有豐富的草酸，會降低鐵及其他礦物質的吸收；薑黃素提取物不會含有草酸。某些研究表明，草酸鈣腎結石（最常見類型）患者需要限制膳食草酸的攝入，從而應該避免吃大量薑黃粉。

Too good to be true?

好得難以置信？

Researchers from the MD Anderson Cancer Center at the University of Texas looked at the clinical trials on curcumin in a 2013 review in the AAPS Journal. They concluded that 「from the findings of the completed clinical trials, it may seem that curcumin’s clinical efficacy is too good to be true ... However, poor bioavailability and limited adverse effects reported by some investigators are a major limitation to the therapeutic utility of curcumin.」

來自德克薩斯大學MD安德森癌症中心的研究者，考察了對於薑黃素的臨床試驗，於2013年在《美國藥學科學家協會雜誌》上發表了一篇評議。他們總結說：「從全部臨床試驗的發現結果來看，薑黃素的臨床效果似乎好得難以置信……不過，某些研究者報告說，薑黃素生物可利用率不佳，會引發少許不良反應，這使其治療價值大打折扣。」

Bottom line: It’s good that scientists continue to study spices and other plant compounds. Some of these may turn out to be like aspirin, which was isolated from willow bark more than a century ago. Maybe one day, curcumin, with or without other compounds from turmeric, will yield such a drug that can be purified and standardized.

最低期望：科學家堅持研究香料及其他植物複合物，這是好事。其中一些，結果會像100多年前從柳樹皮中分離出的阿司匹林。或許有朝一日，薑黃素，無論是否伴有其他來自薑黃粉的成分，都會製造出可以提純並標準化的類似藥物。

For now, the research on curcumin, while promising, is still preliminary. We don’t recommend the supplements because of the many unknowns—about absorbability, proper dosing, and safety. The supplements contain varying components of turmeric in widely ranging doses. Be skeptical of marketing claims that certain brands have 「enhanced bioavailability」—only well-designed trials can determine if this is true and whether this yields clinical benefits.

目前來說，對薑黃素的研究，儘管前途光明，也不過是剛剛上路。由於諸多未知因素——吸收率、正常劑量和安全性等方面，我們不推薦該補品。薑黃素補品含有的薑黃粉成分五花八門，劑量變動極大。某些品牌宣稱「強化了生物利用率」，對於這種營銷口號，要保持懷疑——只有精心設計的試驗才能確定這是否屬實，該產品是否能產生臨床實效。

We recommend getting curcumin from turmeric, if you like its taste, even though this is a less concentrated source than most supplements. Consuming turmeric with food containing fat may boost the absorption of its curcumin.

我們推薦從薑黃粉中攝取薑黃素，如果你喜歡其味道的話。不過，相比大多數補品，這是濃度較低的來源。跟含有油脂的食物一起吃薑黃粉，可以增進其中薑黃素的吸收。