蔬果昔的是是非非（之五）
系列之5：蔬果昔的缺点
The Downside of GreenSmoothies
请看 Michael Greger 医生制作的小视频：
https://v.qq.com/txp/iframe/player.html?vid=e1336bkgf25&width=500&height=375&auto=0
如果把女人们分成两组，告诉她们喝尽量多的汤，但一半人用大勺子并告诉她们吃快点，另一半用小勺子并告诉她们吃慢点，吃的慢的那组尽管吃较少的食物却感觉吃的更饱足。
If you split women into two groups and tell them to eat as much soup as they want, but half are given big spoons and told to eat fast, and the other group is given small spoons and told to eat slow, the slow group ended up feeling more satiated, despite eating less food.
这种想法就是延长用餐时间会给身体更多时间来传递“我已经吃的够饱”的信号，这样不致于吃下太多热量。
The thought is that prolonged meal duration can allow more time for our own body’s I’ve-had-enough signals to develop before too many calories have been consumed.
毕竟我们在学会煮饭前已经进化了几百万年，那时野生的蔬菜和水果都更粗糙和更多纤维。我们的身体天生就是希望我们多花点时间吃饭的。况且在非洲大草原也没有搅拌机。
After all, we evolved for millions of years before cooking, when undomesticated fruits and vegetables were much tougher and more fibrous. Our body is built to expect us to take our time to eat. There weren’t any blenders on the African savannah either.
你可以在1分钟之内喝下两杯蔬果昔，比吃固体状态的食物要快个10倍。
In smoothie form, you can drink fruits and vegetables at about two cups a minute — ten times faster than what it might take to eat them in solid form.
右边5种吃的最快的食物：牛奶、含纤维水果汁、巧克力奶、苹果汁、可乐
吃液态食物的速度可以如此之快，以致于会消弱身体调控食物摄取量至健康水平的能力。
Liquid calories can be consumed so quickly they can undermine our body’s capacity to regulate food intake at healthy levels.
这不是液体食物本身的问题，而是通常吃液体类食物的速度比较快。
It’s not the liquid texture per se, but the high rate of consumption at which liquids are normally consumed.
所以，想喝什么蔬果昔就做来吃吧，但最好要慢慢享用，用半个小时或更多时间来吃，比快快地吞下去要好。
And so, blend all the smoothies you want, but better to sip them slowly, over a half hour or so, rather than gulping them down.
即使是小口慢慢喝，水果昔也没有完整的水果更有饱腹感；所以，绿叶蔬菜加得越多越好，还可以加上亚麻籽粉。
Even slowly sipped, though, an all-fruit smoothie may not be as filling as whole fruit; so, the more greens you can add to your smoothie the better, and you can add ground flax seeds.
蔬果昔越稠，你会越不容易饿，也许一两个小时 – 甚至4小时以后，加亚麻籽可以做成象奶昔一样稠的蔬果昔。
The thicker the smoothie, the less hungry you may be one, two — even four hours later, and flax seeds make for thick milkshakey-type smoothies.
一汤匙的亚麻籽可以显著抑制食欲和热量摄取。较少的饥饿感，较多的满足感，较多的饱腹感，较少的食物摄取 –就是说如果吃了一汤匙的亚麻籽，两小时后再吃饭就会明显的少吃。
One tablespoon of flaxseeds was found to significantly suppress appetite and calorie intake. Less hunger, more satiety，more filling, less prospective food intake — meaning you give someone a meal two hours after the tablespoon of flax, and they eat significantly less.
与此同时，可能导致胆固醇水平显著降低。这只是每天吃一汤匙亚麻籽一星期后的结果。
All the while, possibly leading to significant reduction in cholesterol. This is just one week after about a tablespoon a day.
亚麻籽中的天然脂肪也有利于最大程度吸收脂溶性植物营养素。
The fat naturally found in flaxseeds can also help maximize the absorption of fat-soluble phytonutrients.
达到最佳吸收需要一个最低脂肪含量，加入与三个核桃脂肪含量相当的食物即可满足。
There’s a threshold for optimal absorption that can be reached with just like three walnuts’ worth of fat.
所以，你如果想减少额外的脂肪，在蔬果昔里加入适量坚果、种子或牛油果可以使地球上最健康的食物：深绿叶蔬菜的益处最大化。
So, if you’re trying to reduce added fats, a green smoothie with some nuts, seeds, or avocado can enable you to take full advantage of the healthiest foods on the planet：dark green leafy vegetables.
蔬果昔还会让我们吃掉通常我们不会吃的水果和蔬菜部位。
Smoothies also allow us to eat parts of fruits and vegetables we might not otherwise.
在Mayo诊所的蔬果昔配方中，你可以用一小块柠檬来代替柠檬汁，连皮带籽，体外试验表明可以抑制乳房和结肠癌细胞生长。
If instead of lemon juice, here in the Mayo Clinic’s basic green smoothie recipe, you used a little wedge of lemon instead, you might get some seeds and peel, which, in vitro at least, appear to suppress both breast cancer and colon cancer cell growth.
Mayo诊所蔬果昔配方：
1条香蕉
0.5 杯草莓
1个柠檬汁（大约3 汤匙）（可换成一块柠檬，连皮带籽）
0.5 杯其它莓果（例如：黑莓，蓝莓）
60克嫩菠菜叶
1 汤匙新鲜薄荷（根据口味增减）
1 杯冷水或冰块
临床研究表明吃好的食物，例如绿叶蔬菜和莓类能够提高运动成绩，恢复变快，增加血液抗氧化能力，并可能提高短期和长期动脉功能。
Clinical studies on smoothies show what you’d expect to see from eating great foods like greens and berries — enhanced athletic performance and recovery, boosting the antioxidant power of your bloodstream, potentially improving arterial function in the short-term, and the long-term.
奇异果昔可以保护DNA免受损伤，草莓昔可以抗炎。当然，吃完整的绿叶蔬菜、奇异果和莓类想必也一样有作用。
Kiwifruit smoothies protect against DNA damage and strawberry smoothies against inflammation. Of course so would, presumably, just eating greens, kiwis, and berries intact.
有一个顾虑是喝蔬果昔会使分解硝酸盐的口腔细菌无法充分与食物接触，但我们的身体太聪明了，会将硝酸盐重新泵回唾液腺。所以，即使直接用管子将蔬果昔注入胃里，你仍然可以产生对动脉健康非常重要的一氧化氮。（译者注：绿叶蔬菜含有较多硝酸盐）
There has been concern expressed that drinking green smoothies would bypass the nitrate-reducing bacteria in the mouth, but our body’s way too smart for that, and pumps nitrate back into our salivary glands. So, even if you deposited greens directly in your stomach with a tube, you’d still produce the nitric oxide so important for artery health.
另一个顾虑是蔬菜中的草酸可能会增加肾结石风险，但就象我之前解释过的，情况正相反。
Concerns have been raised about the oxalic acid in vegetables might increase kidney stone risk, but as I’ve explained in the past, if anything the opposite might be the case.
下图：结论：多吃纤维、水果和蔬菜与更年期妇女肾结石风险降低有关
那么，吃蔬果昔有什么缺点吗？
So, are there any downsides of smoothie consumption?
不论是柠檬汁或柠檬块，蔬果昔会是酸的，任何时候你吃或喝酸的食物，要小心酸会腐蚀你的牙釉质。
Whether lemon juice or wedge, smoothies can be sour, and anytime you’re eating or drinking something sour, you have to careful about eroding the enamel on your teeth.
如果你将牙齿泡在蔬果昔里1小时，牙釉质会显著被腐蚀。
If you soak teeth in a smoothie for an hour, significant enamel is eroded away.
但谁会把牙齿泡在蔬果昔里1小时呢？
But who soaks their teeth in a smoothie for an hour?
如果研究一下蔬果昔在嘴里（体内）或在玻璃杯里（体外）对牙齿的影响呢？
What if you instead study the effects of smoothies in situ, meaning in position, as opposed to invitro, meaning in glass?
如果让人在喝蔬果昔时戴一片牙釉质来模拟牙齿受腐蚀的情况，结果腐蚀情况就几乎跟喝无糖可乐一样，所以建议用一根吸管来喝蔬果昔，就像喝其它酸性饮料比如苏打或槿花茶的建议一样。
If you make people wear slabs of enamel in their mouths while they drink a smoothie to replicate a typical tooth exposure, they do find almost as much erosion as drinking Diet Coke, so it’s recommended that smoothies be consumed through a straw, similar to the advice given for other acidic beverages like soda or hibiscus tea.
与对照组比较，用吸管喝果汁比果汁在嘴里转来转去要少些酸腐蚀，所以要避免蔬果昔在嘴里转来转去，而且要至少等1小时后再刷牙，以避免在牙釉质较软的状态时刷牙。
Compared to control, drinking juice through a straw has less of an acidic effect than swishing it around in your mouth, so avoid swishing smoothies around in your mouth, and you want to wait at least an hour before brushing so as not to brush your enamel in a softened state.
喝蔬果昔后用水漱口是个好主意，因为可以漱掉一些酸以保护你的牙齿。
But rinsing your mouth out with water after drinking is a good idea, as it can help rinse away some of the acids to protect your teeth.
关于蔬果昔的最后一个警告：当我提倡喝蔬果昔以增加蔬菜和水果消耗量时，我指的是全食物蔬果昔，不是蔬果汁，也不加糖，也不加人体器官。
And one final caveat for smoothies: when I advocate green smoothies to boost fruit and vegetable consumption I’m talking about whole food smoothies, not made from juice, or added sugars, or human organs.
有些女人选择吃胎盘。并把胎盘描述成“滋补又好吃”，吃你的胎盘有个问题就是胎盘的功能之一是过滤毒素，所以它可能被重金属污染啦，如果打成糊生吃也会有食物中毒的风险。
Some women choose to consume their afterbirth. Though described as “replenishing and delicious,” the problem with eating your placenta is that one of the functions of the placenta is to filter out toxins, and so, it may be contaminated with heavy metals, as well as pose a food poisoning risk if consumed raw, like in a smoothie.
蔬果昔是很好的，但要小心喝那种红色的昔（指加了胎盘）。
Green smoothies are great, but I’d be cautious about drinking certain types of red smoothies.
译注：加了甜菜根的红色蔬果昔是没问题的，也是超健康的呀。为了防止看了恶心，我特别没有用那张胎盘图。Michael Greger 医生很幽默，超级喜欢他！
关于译者：老玉米是美国康奈尔大学坎贝尔营养研究中心《蔬食营养》证书持有者。老玉米的先生是美国内科医生，也是位“蔬食医生”（Plantrician）。
关注“蔬食益生”公众号，会有更多精彩内容。公众号内容主要是翻译美国蔬食医生的文章或视频，均会注明出处，中英双语对照，如果怀疑我翻译的不准确，也可以对照原文。如有错漏，欢迎指出，不胜感激。