姜黄：一种优化免疫力的天然调料

姜黄：一种优化免疫力的天然调料

引用

澎湃

1.

https://m.thepaper.cn/newsDetail_forward_27017148

姜黄，这种常见的香料，不仅为食物增添独特的风味，还蕴含着丰富的健康价值。从科学研究到实际应用，本文将为您全面解析姜黄的多重功效及其安全使用方法。

姜黄与生姜：同科不同属的“亲戚”

姜黄（turmeric）和生姜（ginger）虽然外形相似，但它们是同科不同属的植物。姜属于姜科姜属，而姜黄属于姜科姜黄属。两者的区别主要体现在以下几个方面：

• 颜色差异：姜的切面是淡黄色，而姜黄则呈现出高饱和度的橙黄色。
• 气味特征：生姜具有辛辣气味，并带有柠檬和橙子的香气；姜黄的辣味较为柔和，带有微妙的苦味和温暖的樟脑香味。

姜的切面是淡黄色的。图：congerdesign from Pixabay

姜黄是明亮的橙黄色。图：Steve Buissinne from Pixabay

姜黄素：姜黄的核心活性成分

姜黄素是从姜黄中提取的一种脂溶性多酚色素，是姜黄中最活跃的成分。近年来，姜黄素因其抗氧化、抗炎、抗肿瘤和神经保护等多重健康功效而备受关注。

姜黄素的健康益处

越来越多的临床前研究证据表明，姜黄素可调节众多分子靶点，并发挥抗氧化、抗炎、抗肿瘤和神经保护的作用。具体来说，姜黄素在以下几个方面展现出显著的健康效益：

• 关节炎：研究表明，姜黄素和姜黄提取物能改善关节炎患者的炎症严重程度和疼痛水平。
• 溃疡性结肠炎(UC)：姜黄素能在胃肠道达到足够的浓度，保护肠粘膜免受DNA氧化损伤。
• 非酒精性脂肪肝(NAFLD)：补充姜黄素对NAFLD患者的肝脏超声检查结果、血清肝酶、总胆固醇和BMI都有良好的影响。
• PCOS、PMS：姜黄素对改善多囊卵巢综合征(PCOS)患者的炎症、体重、糖脂代谢的血清标志物水平有有益作用，并能缓解经前综合征(PMS)的总体严重程度。
• 2型糖尿病：姜黄素能显著降低糖尿病肾病患者尿液中蛋白质和炎症标记物的浓度，有助于减缓肾脏损伤的进展。
• 感冒：补充姜黄素可显著减少感冒症状持续的时间，包括打喷嚏、鼻塞、流鼻涕和咳嗽。

Andrea Piacquadio: https://www.pexels.com

此外，研究还发现姜黄素可能对阿尔茨海默病、哮喘、季节性过敏、消化不良、运动后肌肉酸痛和恢复、抑郁等疾病有帮助。

姜黄素的安全使用

虽然姜黄素具有诸多健康益处，但使用时也需谨慎。姜黄素和胡椒碱可能会影响药物的代谢，因此，有慢性病和长期服药的人群在服用姜黄素补充剂前最好咨询医生。可能的副作用和不良反应包括头痛、恶心、腹泻、黄便、皮肤过敏等。

如何补充姜黄素

食物来源：咖喱粉、姜黄粉

咖喱粉是一种混合香料，除了姜黄粉还有其他香料。研究表明，姜黄粉中的姜黄素含量平均为1.51%，而咖喱粉中的含量更低，平均为0.29%。此外，姜黄素在烹饪过程中会有所损失。

图Edoardo Colombo: https://www.pexels.com/photo/assorted-powder-lot-1058035/

虽然通过食物补充姜黄素的量有限，但咖喱粉作为一种香料，能为各种食物增添风味，推荐大家尝试。

膳食补充剂

如果想要准确掌握补充剂量，姜黄素补充剂会是更好的选择。建议：

1. 分次服用，比如一天两次，因为姜黄素的半衰期只有几个小时；
2. 与含有一些脂肪或油的食物一起服用，因为普通的姜黄素补充剂生物利用率很低，用水送服吸收量很少；
3. 如果无法做到随餐或搭配油脂一起吃，最好选择具有增强吸收和生物利用度的膳食补充剂。

一些补充剂中会添加黑胡椒提取物，因为黑胡椒中的生物活性物质胡椒碱可能通过抑制体内姜黄素的分解酶来提高姜黄素的生物利用率。

图:Ajale,https://pixabay.com/photos/spices-herbs-herbs-and-spices-5601927/

在使用姜黄粉或咖喱粉做菜时，也可以参考这个思路来最大化姜黄的好处：

1. 搭配富含健康脂肪的食物，如多脂鱼、坚果、牛油果、菜籽油等；
2. 加一些黑胡椒粉，以增强姜黄素的吸收。

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以上信息仅为科普，不应视为诊疗建议，不能取代医生对特定患者的个体化判断。