首页 | 长发 | 娱乐 | 健康 | 美妆 |

| 生活 | 知识 | 儿童 | 老年 | 男性 | 女性 | 运动 | 保健 | 饮食 | 预防 | 科普 | 疾病 |

鐮旂┒鍙戠幇锛氬悆杈g珶鏈夎繖涔堝濂藉锛岃繖6鏉′綘鑲畾涓嶇煡閬

鈥滃悆杈b€濈湡鐨勫お鐖戒簡锛佸浜庡枩娆㈠悆杈g殑浜烘潵璇达紝姘寸叜楸笺€侀夯杈i閿呫€侀夯杈g儷銆侀夯杈g伀閿呫€佸彉鎬佽荆鐑ら浮缈呪€︹€︾畝鐩村氨鏄€滅棝锛屽苟蹇箰鐫€鈥濓紒

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

瀹為檯涓婇鐗╀腑鍚湁鐨勮緵杈f垚鍒嗭紝鏄竴閮ㄥ垎妞嶇墿涓轰簡淇濇姢鑷繁鐨勪竴绉嶉槻寰℃墜娈点€?/p>

鎵€璋撶殑鈥滆荆鍛斥€濅篃骞朵笉鏄竴绉嶅懗瑙夛紝鑰屾槸涓€绉嶅埡婵€鎬х殑鐥涜锛岃繖绉嶇棝瑙変細鍏呮枼鐫€鍙h厰鍜岄蓟鑵斻€傜棝瑙夋劅鍙楀櫒琚縺娲绘椂杩樹細鍒烘縺澶ц剳涓诲姩閲婃斁鍐呭暋鑲斤紝鍐呭暋鑲藉張鍙績杩涘宸磋兒鍒嗘硨锛屽苟浜х敓蹇劅锛屾墍浠ュ悆杈d細璁╀汉鎰熻寰堢埥銆?/p>

涓嶈繃锛屸€滅埍鍚冭荆瀵瑰仴搴峰ソ涓庡潖鈥濈殑璇濋缁忓父浼氭垚涓轰汉浠璁虹殑鐒︾偣锛屽悆杈e鎴戜滑鐨勮韩浣撶┒绔熶細鏈変粈涔堝奖鍝嶅憿锛?/p>

01

鍚冭荆鐨勫ソ澶?/strong>

杈涜荆鐨勯鐗╀笉浠呰兘璁╄彍鑲村懗閬撳姞鍊嶏紝甯稿悆杈e鍋ュ悍涔熸湁鐩婂銆?/p>

1. 琛ュ厖缁寸敓绱?C

杈f鍙槸钄彍涓殑鈥滅淮鐢熺礌C涔嬬帇鈥濓紝涓嶅悓鍝佺鐨勮荆妞掔殑缁寸敓绱?C 鍚噺渚濇涓虹敎妞掞紙130mg/100g锛夛紴褰╂锛?04mg/100g锛夛紴灏忕孩灏栬荆妞掞紙86mg/100g锛夛紴闈掑皷妞掞紙59mg/100g锛夈€俒1]

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

鍓嶄袱鑰呭彛鎰熷亸鐢滐紝鍚庝袱鑰呭彛鎰熷亸杈c€傚鏋滃枩娆㈠悆杈o紝鍙互閫夐潚灏栨锛屽悆 100 鍏嬪氨鑳芥弧瓒虫垚骞翠汉姣忔棩缁寸敓绱?C 闇€姹傞噺鐨?59%锛?/p>

2. 淇冭繘椋熸

铏界劧杈f绱犲叿鏈夋姂鍒堕娆茬殑浣滅敤锛屼絾鍚冭荆鐨勯鐗╁嵈鑳借浜哄紑鑳冧笅楗紝骞朵笖鍦ㄨ荆鍛崇殑鍒烘縺涓嬩骇鐢熺殑鎰夋偊鎰熷彲鑳戒細杩涗竴姝ヤ績杩涢娆层€?/p>

3. 闄嶄綆蹇冭绠$梾姝讳骸椋庨櫓

2021 骞达紝涓€椤瑰彂琛ㄥ湪銆婄編鍥介闃擦績鑴忕梾瀛︽潅蹇椼€嬬殑鑽熻悆鍒嗘瀽鏄剧ず锛岃荆妞掍腑鐨?strong>杈f绱犲叿鏈夋綔鍦ㄧ殑蹇冭剰淇濇姢鍜屾姉鑲跨槫浣滅敤锛屼笌姣忓懆鍚冭荆涓嶅埌涓€娆$殑浜虹浉姣旓紝姣忓懆椋熺敤 6-7 澶╄荆妞掔殑浜烘浜$巼鐩稿闄嶄綆浜?14%锛岄鐢ㄨ緵杈i鐗╁彲闄嶄綆鍚勭鍘熷洜姝讳骸椋庨櫓浠ュ強蹇冭剰鐥呯浉鍏崇柧鐥呯殑姝讳骸椋庨櫓锛屼絾杈f绱犲惈閲忚緝浣庣殑鐢滄涓庡績琛€绠$柧鐥呯殑姝讳骸鐜囨棤鍏炽€俒2]

4. 棰勯槻濂虫€ч珮琛€鍘?/strong>

楂樿鍘嬫槸蹇冭绠$柧鐥呯殑涓昏鍘熷洜涔嬩竴锛岃緵杈i鐗╀笌楂樿鍘嬩箣闂翠篃瀛樺湪涓€瀹氱殑鍏宠仈锛岃荆妞掔礌鑳藉埡婵€琛€绠″唴鐨粏鑳炰骇鐢熶竴姘у寲姘紝淇冭繘琛€绠¤垝寮犮€?/p>

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

鏈夌爺绌跺彂鐜板湪鑷敱鐢熸椿鐨勫仴搴蜂汉缇や腑锛岃繛缁洓鍛ㄥ畾鏈熼鐢ㄨ荆妞掑琛€鍘嬫病鏈夋槑鏄惧奖鍝嶏紝鑰?strong>濂虫€ч鐢ㄨ緵杈i鐗╃殑棰戠巼涓庨珮琛€鍘嬬殑椋庨櫓鍛堣礋鐩稿叧锛岀敺鎬х洰鍓嶈繕娌″彂鐜扮浉鍏虫€?/strong>銆俒3]

涔熸湁鍔ㄧ墿瀹為獙琛ㄦ槑锛氳荆妞掔礌鑳藉噺寮遍鐢ㄩ珮鐩愰ギ椋熺殑灏忛紶澶滈棿琛€鍘嬪崌楂樻垨楂樿鍘嬬殑鍙戝睍锛屾湁鍒╀簬鎺у埗琛€鍘嬨€?/p>

5. 闄嶄綆鎮g檶椋庨櫓

杈f涓殑杈f绱犲叿鏈夋姉鐧岀壒鎬э紝鍙互鎶戝埗鐧岀棁缁嗚優鐨勫娈栵紝璇卞鍏跺噵浜°€備竴椤规秹鍙?51 涓囦汉鐨勭爺绌惰〃鏄庯細鍦ㄤ腑鍥芥垚骞翠汉涓紝缁忓父鍚冭荆鍙互闄嶄綆鏌愪簺鑳冭偁閬撶檶鐥囨偅鐥呴闄?/strong>锛屾瘮濡傞閬撶檶銆佽儍鐧屻€佺粨鐩磋偁鐧岀瓑锛岀壒鍒槸瀵逛簬浠庝笉鍚哥儫楗厭鐨勪汉缇ゃ€俒4]

涓嶈繃锛?019 骞村湪銆婁腑鍥藉惊璇佸尰瀛︽潅蹇椾笂銆嬫墍鍙戣〃鐨勪竴绡囨枃绔犱粙缁嶄簡杈f鎽勫叆涓庤儍鐧屽彂鐥呴闄╁叧绯荤殑 Meta 鍒嗘瀽銆傜撼鍏ヤ簡 18 涓爺绌讹紝鍏辫 13142 渚嬪彈璇曡€咃紝缁撴灉鏄剧ず锛氫簹娲蹭汉涓ぇ閲忛鐢ㄨ荆妞掍笌鑳冪檶鐨勫彂鐢熸樉钁楃浉鍏筹紝浣嗗皯閲忛鐢ㄨ荆妞掑垯涓庤儍鐧岀殑鍙戠敓涓嶇浉鍏炽€傛墍浠ュ嵆渚挎槸鍚冭荆妞掞紝涔熷埆澶ч噺椋熺敤銆俒5]

6. 鍙兘鏈夊姪浜庡噺鑲?/strong>

鍚冭荆浼氳浜烘劅瑙夎韩浣撳彂鐑紝鐢氳嚦鍐掓睏銆?strong>闀挎湡杈f绱犲共棰勫彲浣滅敤浜庤剛鑲粍缁囩殑杈f绱犲彈浣擄紝鎶戝埗鑴傝偑鍚堟垚鍜岄闃茶偉鑳栥€?/strong>[6]涔熸湁鍙﹀涓€椤圭爺绌舵樉绀猴紝鍚冪偣杈f鑳借浣犳瘡椤块キ澶氭秷鑰?10kcal锛涘彟涓€椤圭爺绌舵樉绀猴紝鍚冭荆鑳借浣犳瘡澶╁娑堣€?50kcal銆俒7銆?]骞朵笖锛岃荆妞掓憚鍏ラ噺涓庤偉鑳栫棁鎮g梾鐜囧拰琛€娓呰儐鍥洪唶姘村钩鍛堣礋鐩稿叧銆?/p>

鎵€浠ワ紝娓呮贰鐨勫悆杈h兘鎻愰珮鐐逛唬璋紝瀵瑰噺鑲ュ彲鑳芥湁鐢紝浣嗘槸寰堝浜哄悆鐨勮荆姣旇緝娌硅吇锛屽弽鑰屽彲鑳戒細鍙戣儢銆?/p>

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

7. 缂撹В闈為厭绮炬€ц剛鑲倽

鏈夊姩鐗╁疄楠岃〃鏄庯紝瀵逛簬楂樿剛楗叉枡璇卞鍚庡嚭鐜伴潪閰掔簿鎬ц剛鑲倽鐨勫皬榧狅紝杈f绱犲叿鏈変繚鎶よ倽鍔熻兘鐨勪綔鐢紝瀵归潪閰掔簿鎬ц剛鑲倽鐥呮儏鍏锋湁缂撹В浣滅敤銆俒9]

02

鍒囧嬁杩囧害鍚冭荆

铏界劧鍚勯」鐮旂┒琛ㄦ槑锛屽悆杈e鍋ュ悍瀛樺湪寰堝鐩婂锛屼絾骞?strong>涓嶆剰鍛崇潃鍚冭荆瓒婂瓒婂ソ锛?/strong>杩囧害鍚冭荆鍙嶈€屼細鍗卞鍋ュ悍銆?/p>

1. 鑵规郴

澶ч噺鍚冭荆浼氭憚鍏ユ洿澶氱殑杈f绱狅紝杈f绱犱細鍒烘縺鑳冭偁锠曞姩锛岃瀵艰偁閬撴敹缂╄縼绉伙紝澧炲姞鎺掍究娆℃暟锛屽鑷磋吂娉汇€俒10]

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

2. 鍔犻噸鑲涜偁鐤剧梾

杈涜荆椋熺墿鍚冪殑澶锛屽鑲涜偁鍋ュ悍骞朵笉鍙嬪ソ銆傛湁璋冩煡鏄剧ず锛岄殢鐫€鍚冭荆棰戠巼鐨勫鍔狅紝鑲涘唴鑲跨墿鑴卞嚭銆佽倹闂ㄥ懆鍥寸柤鐥涖€佽倹闂ㄥ潬鑳€鎰熴€佷究琛€鐨勫彂鐢熺巼鍛堢幇澧炲姞瓒嬪娍銆俒11]

杩欐槸鍥犱负杈涜荆椋熺墿鍦ㄦ秷鍖栭亾闅句互娑堝寲鍚告敹锛?strong>瀵?/strong>鐩磋偁榛忚啘鏈夌洿鎺ュ埡婵€浣滅敤锛屾槗浣块潤鑴変笡鍏呰鍜岃倹绐﹀彂鐢熺値鎬у弽搴旓紝浠ヨ嚧闈欒剦澹佹姷鎶楀姏涓嬮檷锛岀粨鑲犲姛鑳界磰涔憋紝浠庤€岃鍙戣倹鑲犱笉閫傘€傛墍浠ワ紝濡傛灉鏈夌棓鐤€佽倹瑁傘€佽倹鍛ㄨ創鑲跨瓑鑲涜偁鐤剧梾鐨勯棶棰橈紝鏈€濂戒笉鍚冭荆銆?/p>

3. 鍔犻噸鐥樼棙

铏界劧鐩墠娌℃湁璇佹嵁琛ㄦ槑闀跨棙鍜屽悆杈d箣闂存湁鐩存帴鍏崇郴锛屼絾杩囧害鍚冭荆鍙兘浼氬姞閲嶉潰閮ㄧ値鐥囧弽搴旓紝瀵艰嚧鍘熸湰鐪嬬潃涓嶆槑鏄剧殑鐥樼棙鍙樺緱鏇寸孩锛屾洿鏄庢樉銆?/p>

4. 鍙h厰婧冪枴

杩囬噺鍚冭荆妞掞紝杈f绱犲鍙h厰绮樿啘鐨勭洿鎺ュ埡婵€鍐嶅姞涓婄矘鑶滄按鑲匡紝瀹规槗瀵艰嚧鍙h厰婧冪枴銆佺墮榫堣偪鐥涖€?/p>

5. 鑳冪柤

涓€娆℃€у悆澶杈o紝鑳冮粡鑶滀細鍙楀埌鍒烘縺锛屼娇鍏堕珮搴﹀厖琛€锛屽鏄撳紩璧疯儍鐥涖€佽吂鑳€绛変笉閫傚弽搴斻€?/p>

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

03

濡備綍鈥滆В杈b€濓紵

铏界劧鍚冭荆浼氳寰堝灏忎紮浼粹€滀笂鐦锯€濓紝浣嗗鏋滃悆鐨勫浜嗭紝鍦ㄨ緵杈g殑鍒烘縺涓嬶紝闅惧厤浼氳垖澶村埡鐥涖€佸彛鍞囧彂鐑€侀澶村啋姹楋紝寰堟槸鎶樼(浜恒€傝繖绉嶆儏鍐典笅濡備綍鈥滆В杈b€濆憿锛熷姙娉曡繕涓嶅皯銆?/p>

1. 鍠濈墰濂?/strong>

杈f绱犳槸涓€绉嶄翰鑴傛€х墿璐紝鐗涘ザ涓殑鑴傝偑鍙互涓庤荆妞掔礌缁撳悎锛岃捣鍒扮紦瑙d綔鐢ㄣ€傚彟澶栵紝鐗涘ザ涓ぇ閲忕殑閰泲鐧藉瑙h荆涔熸湁甯姪銆?/p>

鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇

2. 鍚冪偣閱?/strong>

杈f绱犱负纰辨€х墿璐紝閱嬩腑鐨勯唻閰歌兘涓庡叾鍙戠敓閰哥⒈涓拰鍙嶅簲锛屽噺灏戣荆妞掔礌鐨勫惈閲忎粠鑰岄檷浣庤荆鎰燂紝璧峰埌缂撹В浣滅敤銆?/p>

3. 鍚冪偣绯?/strong>

铏界劧鍚冪硸涔熻兘缂撹В杈e懗锛屼絾鏄硸鐨勮В杈d綔鐢ㄥ彧鏄畝鍗曠殑鍛宠鎺╄斀锛屾晥鏋滃苟涓嶆槑鏄俱€?/p>

閫傚綋鍚冭荆瀵瑰仴搴锋湁鐩婏紝浣嗚繃搴﹀悆杈e垯浼氭祽韬毦鍙楋紝杩樿璀︽儠鈥滆強鑺辨畫銆佹弧鍦颁机鈥濄€傚浜庣埍鍚冭荆鐨勫皬浼欎即瑕佹敞鎰忛€傚彲鑰屾锛屽鏋滀笉閫傚悎鍚冭荆锛岄偅灏卞埆涓洪毦鑷繁銆?/p>

鍙傝€冩枃鐚細

[1] 鏉ㄦ湀娆?涓浗椋熺墿鎴愬垎琛ㄧ6鐗堢1鍐孾M].鍖椾含澶у鍖诲鍑虹増绀?2018

[2] Ofori-Asenso R, Mohsenpour MA, Nouri M, Faghih S, Liew D, Mazidi M. Association of Spicy Chilli Food Consumption With Cardiovascular and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. Angiology. 2021 Aug;72(7):625-632. doi: 10.1177/0003319721995666. Epub 2021 Mar 4. PMID: 33657876.

[3] Wang H, Chen L, Shen D, Cao Y, Zhang X, Xie K, Wang C, Zhu S, Pei P, Guo Y, Bragg F, Yu M, Chen Z, Li L. Association between frequency of spicy food consumption and hypertension: a cross-sectional study in Zhejiang Province, China. Nutr Metab (Lond). 2021 Jul 6;18(1):70. doi: 10.1186/s12986-021-00588-7. PMID: 34229688; PMCID: PMC8259443.

[4] Chan WC, Millwood IY, Kartsonaki C, Du H, Guo Y, Chen Y, Bian Z, Walters RG, Lv J, He P, Hu C, Li L, Yang L, Chen Z; China Kadoorie Biobank (CKB) Collaborative Group. Spicy food consumption and risk of gastrointestinal-tract cancers: findings from the China Kadoorie Biobank. Int J Epidemiol. 2021 Mar 3;50(1):199-211. doi: 10.1093/ije/dyaa275. PMID: 33484129; PMCID: PMC7938514.

[5] 瑭归攼, 姹ょ粛杈? 杈f鎽勫叆涓庤儍鐧屽彂鐥呴闄╁叧绯荤殑Meta鍒嗘瀽[J]. 涓浗寰瘉鍖诲鏉傚織, 2019(9).

[6] 鏉庣嚂鐕?鏈卞箍骞?寮犲浗鍦? 杈f绱犺兘鏀瑰杽琛€绠″姛鑳介檷浣庤鍘媅N]. 鍏夋槑鏃ユ姤,2015-01-24(010).

[7] Mary-Jon Ludy, et al.,The effects of hedonically acceptable red pepper doses on thermogenesis and appetite, Physiol Behav. 2011 Mar 1; 102(3-4): 251鈥?58.

[8] Whiting S et al. Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence. Appetite. 2012 Oct;59(2):341-8. doi: 10.1016/j.appet.2012.05.015. Epub 2012 May 22.

[9] 榛勫簡鍕?杈f绱犲楂樿剛璇卞灏忛紶闈為厭绮炬€ц剛鑲€ц倽鐥呬繚鎶や綔鐢ㄧ爺绌禰J].鍖楀崕澶у瀛︽姤(鑷劧绉戝鐗?,2018,19(05):612-615.

[10]鑻忔槙宄?鏂囩孩涓?鍒橀泟.杈f绱犲鑳冭偁閬撳仴搴风殑褰卞搷[J].椋熷搧宸ヤ笟绉戞妧,2011,32(06):443-446.DOI:10.13386/j.issn1002-0306.2011.06.025.

[11] 闃跨背濞溌疯儭椹皵,鐕曡櫣,鏉庡崄鏈?鍛ㄧ拹.鎴愬勾浜洪ギ椋熶範鎯笌鑲涜偁鐤剧梾鐩稿叧鐥囩姸鍙戠敓椋庨櫓鐨勮皟鏌ョ爺绌禰J].涓浗鍏ㄧ鍖诲,2018,21(08):975-980.

[12] 褰伩,闂绘稕,鐧界殠鐨?閮戞儬鏂?钂嬭嫍鑻?鍩轰簬鍒ゅ埆鍒嗘瀽鐨勫嚑绉嶇墿璐ㄨВ杈f晥鏋滃垎绾х爺绌禰J].椋熷搧绉戝,2017,38(17):120-125.

浣滆€咃綔钖涘簡閼?涓浗钀ュ吇瀛︿細浼氬憳 娉ㄥ唽钀ュ吇甯?娉ㄥ唽钀ュ吇鎶€甯?鍋ュ悍绠$悊甯?鍏叡钀ュ吇甯?/p>

瀹℃牳锝滈珮瓒?涓浗鐤剧梾棰勯槻鎺у埗涓績钀ュ吇涓庡仴搴锋墍鍓爺绌跺憳

鍑哄搧锛氱鏅腑鍥?鍒涗綔鍩硅偛璁″垝

鏈枃灏侀潰鍥剧墖鍙婃枃鍐呭浘鐗囨潵鑷増鏉冨浘搴?/p>

鍥剧墖鍐呭涓嶆巿鏉冭浆杞?/p>

  • 上一篇:澶╀环闃茬檶閽堣儗鍚庯紝涓轰粈涔堝
  • 下一篇:没有了
  • 相关文章
    热点内容