為什么我們應(yīng)該吃洋蔥:洋蔥的好處你可能不知道

為什么我們應(yīng)該吃洋蔥:洋蔥的好處你可能不知道

Many people are quite afraid to eat onions because the sulfur compounds in onions can make your breath smell and make you cry. However, did you know that these compounds are the main ingredients that make onions an extremely healthy food.

很多人害怕吃洋蔥，因為洋蔥中的硫化物會讓你呼出異味，讓你哭。然而，你知道這些化合物是使洋蔥成為一種非常健康的食物的主要成分嗎?

This brown, white or red plant is an indispensable ingredient in many dishes in the world because of its pungent taste and ability to stimulate the taste buds. Onions are low in calories and rich in vitamin C. It also contains a lot of unique active anti-inflammatory and antioxidant effects.

這種褐色、白色或紅色的植物因其辛辣的味道和刺激味蕾的能力，是世界上許多菜肴中不可或缺的食材。洋蔥熱量低，富含維生素c。它還含有許多獨特的活性抗炎和抗氧化作用。

A great source of flavonoid

富含類黃酮

Onions are one of the plants that contain the most flavonoids and plant compounds that are the healthiest. These are polyphenolic compounds that can reduce the risk of cancer, cardiovascular disease and inflammatory diseases.

洋蔥是含有最多類黃酮和最健康的植物化合物之一。這些多酚類化合物可以降低患癌癥、心血管疾病和炎癥疾病的風險。

Flavonoids are compounds that have a strong antioxidant effect that have long been known. Antioxidants help delay or slow down cell damage caused by oxidation in the body. Flavonoids are most concentrated in the outermost meat of the onion, so when processing, do not discard too much of this part.

眾所周知，類黃酮是一種具有強抗氧化作用的化合物。抗氧化劑有助于延緩或減緩體內(nèi)氧化引起的細胞損傷。類黃酮素最集中在洋蔥最外層的肉中，所以加工時不要丟棄太多這部分。

One of the most important flavonoids in onions is quercetin. Quercetin has been studied quite extensively for its anti-cancer properties. A recent study demonstrated that quercetin helped slow the growth of tumors in mice with pancreatic cancer.

洋蔥中最重要的類黃酮之一是槲皮素。槲皮素因其抗癌特性而得到廣泛研究。最近的一項研究表明，槲皮素有助于減緩胰腺癌小鼠腫瘤的生長。

Contains high levels of organic sulfur compounds

含有高濃度的有機硫化物

Onions contain a lot of sulfur compounds. It is sulfur that causes quite a pungent taste for onions. However, these sulfur compounds also have excellent anti-inflammatory effects and even help relieve symptoms of bronchial asthma, arthritis and cardiovascular disease.

洋蔥含有很多含硫化合物。正是硫磺讓洋蔥有一種刺鼻的味道。然而，這些硫化物也有很好的抗炎作用，甚至有助于緩解支氣管哮喘、關(guān)節(jié)炎和心血管疾病的癥狀。

A 2010 study published in the journal Molecular Aspect of Medicine found that regular consumption of organic sulfur compounds in onions and garlic may help prevent the development of cardiovascular disease. . The thiosulfinate compound in onions is thought to be a natural anticoagulant that can help prevent the formation of blood clots in the arteries, thereby reducing the risk of heart attacks and strokes.

2010年發(fā)表在《醫(yī)學分子方面》雜志上的一項研究發(fā)現(xiàn)，經(jīng)常食用洋蔥和大蒜中的有機硫化物可能有助于預(yù)防心血管疾病的發(fā)展。洋蔥中的硫代亞磺酸化合物被認為是一種天然的抗凝劑，有助于防止動脈中血栓的形成，從而降低心臟病和中風的風險。

Very rich in chromium

鉻含量很高

Onions contain large amounts of chromium minerals in trace form. Chromium is a component that can help regulate blood sugar and enhance the activity of insulin hormones. It is also directly involved in the metabolism of carbohydrates, fats and proteins. This is especially important for patients with insulin resistance or type 2 diabetes.

洋蔥含有大量微量的鉻礦物質(zhì)。鉻是一種成分，可以幫助調(diào)節(jié)血糖和增強胰島素激素的活性。它還直接參與碳水化合物、脂肪和蛋白質(zhì)的新陳代謝。這對胰島素抵抗或2型糖尿病患者尤其重要。

Good source of vitamin C

富含維生素C

Onions are also an excellent source of vitamin C. Vitamin C is a familiar antioxidant and plays an important role in the body's immune function. Vitamin C also works to improve the absorption of non-hem iron. Hemoglobin is a type of iron present in some plant foods like spinach. Stir-fried spinach with onion is a very nutritious food to help prevent iron-deficiency anemia.

洋蔥也是維生素C的極佳來源。維生素C是一種常見的抗氧化劑，在人體免疫功能中發(fā)揮著重要作用。維生素C也能促進非鐵的吸收。血紅蛋白是一種鐵，存在于一些植物性食物中，如菠菜。菠菜炒洋蔥是一種非常有營養(yǎng)的食物，有助于預(yù)防缺鐵性貧血。

Improve bone density

提高骨質(zhì)密度

Several studies have demonstrated a link between onion consumption and bone density. This effect is particularly beneficial for women who are about to enter menopause, which are subjects who are prone to decreased bone density leading to osteoporosis.

一些研究已經(jīng)證明了洋蔥的攝入量和骨密度之間的聯(lián)系。這一效果對即將進入更年期的女性尤其有益，因為她們的骨密度容易降低，從而導(dǎo)致骨質(zhì)疏松癥。

A study of women over 50 years old demonstrated that women who ate onions at least once a day had bone density about 5% higher than those who ate onions less than once a month. The scientists also found that those who regularly consumed onions had a 20% lower risk of hip fractures than those who did not eat onions.

一項針對50歲以上女性的研究表明，每天至少吃一次洋蔥的女性骨密度比那些一個月吃不到一次的女性高5%左右?？茖W家還發(fā)現(xiàn)，經(jīng)常吃洋蔥的人比不吃洋蔥的人髖部骨折的風險低20%。

How to add onions to your diet

如何在飲食中添加洋蔥

Many people are quite afraid of cutting onions because the sulfur compound makes them often have tears. To limit this situation, put the onions in the freezer before processing about 1 hour.

很多人都很害怕切洋蔥，因為硫化合物會讓洋蔥流淚。為了限制這種情況，在加工前將洋蔥放入冰箱大約1小時。

Cooling will reduce the activity of the enzymes involved in making allyl sulfate, a compound that makes us shed tears. However, if you do not have much time, you can use a goggles to protect eyes when slicing onions.

冷卻會降低制造硫酸烯丙基的酶的活性，硫酸烯丙基是一種能讓我們流淚的化合物。但是，如果你沒有太多的時間，你可以在切洋蔥的時候戴上護目鏡來保護眼睛。

Onions are a spice vegetable that can be added to any dish from soups, stews, stir-fries or sauces. It can also be used as a garnish for dishes, or as a great side dish. The flavonoid compounds are mainly concentrated in the outermost flesh right after the crust. Therefore, for the best health benefits, remove as little meat as possible and wait 5 minutes before processing.

洋蔥是一種香料蔬菜，可以添加到湯、燉、炒或醬汁中的任何菜肴中。它也可以作為菜的裝飾，或作為一個偉大的配菜。黃酮類化合物主要集中在果皮后的最外層果肉中。因此，為了更好的健康，盡量少切肉，5分鐘后再加工。

Onions can be eaten raw or cooked. Raw onions often have a very strong pungency, while onions, when cooked, are often more sweet. Try making onions whatever you like, as they are both delicious and healthy.

洋蔥可以生吃，也可以煮熟吃。生洋蔥通常有很強的刺激性，而洋蔥，當烹飪時，通常是甜的。嘗試做你喜歡的洋蔥，因為它們既美味又健康。