或许你该多吃些姜黄
Turmeric is quickly becoming an "it" superfood. You've probably seen the ingredient all over Pinterest and Instagram in the form of golden-hued lattes, soups, and vegan ice cream. It was even called a "rising star" by Google Food Trends, since searches for turmeric jumped a whopping 56% between November and January. And as a nutritionist, I'm thrilled, since this healthy food trend is both delicious and backed by research. Turmeric, a root in the same family as ginger, has long been used as an anti-inflammatory compound in Chinese medicine. Its active ingredient, a yellow compound called curcumin, has been found to have antioxidant, antiviral, and anticancer properties in lab and animal studies. And although more clinical trials about the benefits of curcumin for humans are needed, it's been linked to lower total cholesterol levels and improved liver function after liver disease or damage. I eat turmeric almost every day, and advise my clients do the same-with a few caveats. First, I do not advocate taking turmeric supplements, unless they've been prescribed (and will be monitored) by a physician, especially for pregnant women. I also caution my clients against going overboard with turmeric root or powder. Too much has been linked to unwanted side effects, including reflux, low blood sugar, increased bleeding risk, reduced iron absorption, and worsened gallbladder problems. To reap turmeric's benefits, here are some simple meal and snack ideas to help you get a healthy amount of the root in your diet. Make turmeric paste Turmeric paste is a mixture of ground turmeric, extra virgin coconut oil, cinnamon, and black pepper. It's used in golden milk lattes-those orange-yellow drinks you've probably seen on Instagram-which are made by dissolving the paste into warm almond or coconut milk along with a little organic honey and fresh grated ginger. And while black pepper may seem like an odd ingredient, it actually helps boost turmeric's absorption. Sip on turmeric tea Add a pinch of ground turmeric to warm water along with lemon to start you day. (Note: I'm serious about a pinch-it's pungent, so too much can be tough to swallow.) |