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朝鲜蓟(Artichokes),也叫「洋蓟」,它不只是一种食用植物,它还因药用价值而被广泛利用。朝鲜蓟及其提取物主要在促进心脏健康、支持消化系统和改善肝功能等方面发挥作用。同时,它们也在降血糖、提供必需营养成分和抗氧化保护等方面展现了潜在价值。
作为一种营养密集的食品,朝鲜蓟含有低脂肪、高纤维,以及丰富的维生素 C 和叶酸、矿物质如镁、磷和钾等抗氧化剂。每 170 克煮熟的朝鲜蓟仅含 90 卡路里,还能提供 5 克蛋白质,是植物食品中的优质来源。
每杯或 170 克煮熟的朝鲜蓟包含 [1 ] 信息来源 FoodData Central: Artichoke, fresh, cooked, no added fat 查看详情 → :
营养素 含量 每日推荐量百分比 (DV) 卡路里 90 – 碳水化合物 20g – 纤维 10g – 蛋白质 5g – 脂肪 0.6g – 叶酸 – 34% 铜 – 21% 镁 – 15% 维生素 C – 12% 烟酸 – 10% 核黄素 – 10% 钾 – 9% 磷 – 9% 维生素 B6 – 7%
*DV 是「Daily Value」的缩写,表示食品中某种营养成分占推荐每日摄入量的百分比,帮助消费者判断食物中的营养成分是否符合他们的日常营养需求。 本文将介绍朝鲜蓟及其提取物基于科学研究的 8 种健康益处,并提供食用新鲜朝鲜蓟的方法及保健品推荐。
1. 可能改善胆固醇 朝鲜蓟提取物能降低三酰甘油、总胆固醇和「坏」胆固醇,有利于心脏健康。
研究认为,朝鲜蓟提取物通过多种方式影响胆固醇水平。朝鲜蓟含有的芦丁这种抗氧化剂可以防止胆固醇形成。此外,朝鲜蓟叶提取物能够帮助身体更高效地处理胆固醇,进而降低总胆固醇水平。
一项针对 700 多人的综合研究显示,连续 5-13 周、每天补充朝鲜蓟提取物,能够降低总胆固醇和低密度脂蛋白(即「坏」胆固醇)水平。[2 ] 信息来源 Amirhossein Sahebkar, et al. Lipid-lowering activity of artichoke extracts: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2018. 查看详情 → 另一项综合了 14 项研究的分析得出,补充朝鲜蓟能显著降低三酰甘油、总胆固醇和低密度脂蛋白胆固醇水平。[3 ] 信息来源 Hossein Shahinfar, et al. Effects of artichoke leaf extract supplementation or artichoke juice consumption on lipid profile: A systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. 2021. 查看详情 → 2012 年的动物研究报告指出,定期摄入朝鲜蓟提取物可使低密度脂蛋白胆固醇降低 30%,三酰甘油降低 22%。[4 ] 信息来源 Zhiyi Qiang, et al. Artichoke extract lowered plasma cholesterol and increased fecal bile acids in Golden Syrian hamsters. Phytother Res. 2012. 查看详情 → 高胆固醇可能导致血管缩小,并增加心脏病和中风的风险。保持良好的生活习惯,包括经常锻炼、多吃水果和蔬菜、戒烟,有助于控制高胆固醇;一些 OTC 非处方产品也可能有益于控制血管里的胆固醇。根据 U.S. News 的统计,美国医师评选的此类保健品中,得票最多的是 Nature Made 鱼油。
2. 可能调节血压 多项综述研究表明,朝鲜蓟提取物能显著降低高血压患者的收缩压和舒张压,但其中的作用机制还不完全清楚。此外,目前也不能确定食用完整的朝鲜蓟是否能带来相同的好处。
早期的试管和动物研究显示,它促进 eNOS 酶的活性,该酶有助于血管扩张。[5 ] 信息来源 Maryem Ben Salem, et al. Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits. Plant Foods Hum Nutr. 2015. 查看详情 → 朝鲜蓟还是钾的良好来源,而钾素有助于调节血压。[6 ] 信息来源 Michel Burnier. Should we eat more potassium to better control blood pressure in hypertension? Nephrol Dial Transplant. 2019. 查看详情 → 家用血压计的优势在于能随时在家使用,方便监测血压水平。请记住,在使用家用血压计时,也应确保与医疗专业人员合作。
3. 可能改善肝脏健康 朝鲜蓟提取物有望保护肝脏,防止损伤并促进新组织生长。[7 ] 信息来源 Emine Colak, et al. The hepatocurative effects of Cynara scolymus L. leaf extract on carbon tetrachloride-induced oxidative stress and hepatic injury in rats. Springerplus. 2016. 查看详情 → 它还能增加胆汁产生,帮助清除肝脏中的有害物质。定期摄入朝鲜蓟提取物可能有助于减轻炎症,保护肝脏免遭损害,但仍需要更多研究来确认。
在对小鼠进行的研究中,使用朝鲜蓟叶提取物能减轻非酒精性脂肪肝病小鼠的炎症和肝细胞死亡。[8 ] 信息来源 Minhee Lee, et al. Artichoke Extract Directly Suppresses Inflammation and Apoptosis in Hepatocytes During the Development of Non-Alcoholic Fatty Liver Disease. J Med Food. 2021. 查看详情 → 人体研究也证实了其对肝健康的积极影响。一项实验发现,非酒精性脂肪肝病患者每天摄入 600 毫克朝鲜蓟提取物两个月,肝功能得到改善。[9 ] 信息来源 Yunes Panahi, et al. Efficacy of artichoke leaf extract in non-alcoholic fatty liver disease: A pilot double-blind randomized controlled trial. Phytother Res. 2018. 查看详情 → 研究还表明,朝鲜蓟补充剂可能降低肝酶水平,高肝酶水平通常表明肝脏炎症或损伤。尽管如此,还需更多研究以确认其在治疗肝病中的作用。[10 ] 信息来源 Mohammad Reza Amini, et al. Effects of Artichoke Supplementation on Liver Enzymes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Clin Nutr Res. 2022. 查看详情 → 肝脏是人体内最大的器官之一,它对维持生命至关重要。肝脏通过产生胆汁来协助消化,从而将食物分解成细胞所需的重要营养物质。同时,肝脏还在维持身体健康方面发挥着重要作用,可以清除废物。当分解废物产生氨时,肝脏生成尿素,随后肾脏过滤血液中的尿素并在尿液中排出。此外,肝脏还排泄胆红素,这是红细胞中蛋白质血红蛋白分解产生的废物。
4. 可能改善消化健康 朝鲜蓟是一种对消化健康大有裨益的植物。它富含纤维,不仅能够促进益生菌的增长,降低某些类型肠癌的风险,还能有效缓解便秘和腹泻问题。
朝鲜蓟中的菊糖,作为一种益生元纤维,对肠道健康尤其有益。一项发表于 2010 年的研究表明,从朝鲜蓟球茎中提取的 10 克菊糖,能在三周内显著优化肠道菌群的构成。[11 ] 信息来源 Adele Costabile, et al. A double-blind, placebo-controlled, cross-over study to establish the bifidogenic effect of a very-long-chain inulin extracted from globe artichoke (Cynara scolymus) in healthy human subjects. Br J Nutr. 2010. 查看详情 → 早期研究指出,朝鲜蓟提取物可能对缓解消化不良症状(如腹胀、恶心和胃灼热)有所帮助。有一项小规模的研究显示,餐前服用含有姜和朝鲜蓟的补充剂,可以改善食物在消化道中的移动,从而可能缓解消化不良的问题。不过,由于该补充剂还包含姜,目前还不明确这种效果在多大程度上是由朝鲜蓟引起的。[12 ] 信息来源 S Lazzini, et al. The effect of ginger (Zingiber officinalis) and artichoke (Cynara cardunculus) extract supplementation on gastric motility: a pilot randomized study in healthy volunteers. Eur Rev Med Pharmacol Sci. 2016. 查看详情 → 消化不良(Indigestion)是指在进食后,在消化食物时胃肠道出现疼痛或不适感。医生还会使用专业词汇「dyspepsia」来表示同样的意思:消化功能受损。
5. 可能缓解肠易激综合征(IBS) 朝鲜蓟提取物在缓解肠易激综合征(IBS)症状方面显示了潜力,但是要确立其效果和安全性,还需要更多的高质量人体研究支持。IBS 是一种复杂的消化系统疾病,症状包括胃痛、痉挛、腹泻、腹胀、便秘和胀气。
早期对 IBS 患者的研究显示,连续六周每天服用朝鲜蓟叶提取物,可以有效缓解这些症状。甚至有 96% 的参与者认为,这种提取物的效果与传统的 IBS 治疗方法(如止泻药和泻药)相当,或者更胜一筹。[13 ] 信息来源 A F Walker, eyt al. Artichoke leaf extract reduces symptoms of irritable bowel syndrome in a post-marketing surveillance study. Phytother Res. 2001. 查看详情 → 2004 年的一项针对 208 名 IBS 患者的研究表明,连续两个月每日服用 1-2 粒朝鲜蓟叶提取物胶囊,可以使症状减轻 26%,生活质量提升 20%。[14 ] 信息来源 Rafe Bundy, et al. Artichoke leaf extract reduces symptoms of irritable bowel syndrome and improves quality of life in otherwise healthy volunteers suffering from concomitant dyspepsia: a subset analysis. J Altern Complement Med. 2004. 查看详情 → 早期的动物研究暗示,朝鲜蓟中的某些化合物可能具有抗痉挛作用,有助于减轻 IBS 患者常遭受的肌肉痉挛。2010 年的研究进一步表明,朝鲜蓟中的益生元成分通过改善肠道微生物群落的结构,有助于支持肠道健康。[15 ] 信息来源 Fernanda Emendörfer, et al. Antispasmodic activity of fractions and cynaropicrin from Cynara scolymus on guinea-pig ileum. Biol Pharm Bull. 2005. 查看详情 → 肠易激综合症(IBS)是最常见的胃肠道疾病。症状包括反复出现的腹痛伴随着排便变化(腹泻、便秘或两者皆有)。 IBS 是大脑与肠道的协同工作出现故障。
6. 可能降低血糖 研究表明,朝鲜蓟及其提取物可能有助于降低血糖水平,但仍然需要更多研究来验证这些结果。
动物研究已经显示,朝鲜蓟中的某些化合物能有效降低血糖,并且还可以改善胆固醇和甘油三酯水平,这可能得益于其抗氧化的特性。[16 ] 信息来源 Maryem Ben Salem, et al. Protective effects of Cynara scolymus leaves extract on metabolic disorders and oxidative stress in alloxan-diabetic rats. BMC Complement Altern Med. 2017. 查看详情 → 在一项人体小规模研究中,服用朝鲜蓟提取物的参与者在 8 周内的血糖控制得到了增强,同时在胆固醇水平、腰围等代谢健康指标上也展现出改善。[17 ] 信息来源 Mariangela Rondanelli, et al. The Metabolic Effects of Cynara Supplementation in Overweight and Obese Class I Subjects with Newly Detected Impaired Fasting Glycemia: A Double-Blind, Placebo-Controlled, Randomized Clinical Trial. Nutrients. 2020. 查看详情 → 一个包含九项研究的综述总结称,朝鲜蓟及其产品能显著降低人类的空腹血糖水平。[18 ] 信息来源 Cyrus Jalili, et al. Effects of Cynara scolymus L. on glycemic indices: A systematic review and meta-analysis of randomized clinical trials. Complement Ther Med. 2020. 查看详情 → 美国疾病控制与预防中心(CDC)强烈推荐按医嘱检测血糖。检测频率依据多种因素,包括您的糖尿病类型、当前使用的药物、每日饮食次数等。
7. 可能有抗癌作用 研究表明,朝鲜蓟提取物可能有助于抑制癌细胞的增长,但在缺乏人体研究的情况下,还需要进一步的证据来确定其效果。
体外试验和动物实验表明,朝鲜蓟提取物具有抑制癌细胞生长的潜力。这种潜在的抗癌效果被认为与朝鲜蓟中的芦丁、槲皮素、水飞蓟素和没食子酸等抗氧化剂有关。[19 ] 信息来源 Pro-Apoptotic Activity of Artichoke Leaf Extracts in Human HT-29 and RKO Colon Cancer Cells. Int J Environ Res Public Health. 2021. 查看详情 → [20 ] 信息来源 Nadia Fathy Hassabou, et al. Anticancer effects induced by artichoke extract in oral squamous carcinoma cell lines. J Egypt Natl Canc Inst. 2020. 查看详情 → 新鲜朝鲜蓟的处理和食用方法 新鲜朝鲜蓟的食用部分包括外层叶片和心,可以通过多种方式进行烹饪,比如蒸、煮、烧烤、烘焙或者炒。还可以将其做成填充食品或裹上面包糠,并配以各式各样的香料和调味料来丰富其风味。
通常情况下,根据朝鲜蓟的大小,蒸制时间需要 20-40 分钟。此外,将朝鲜蓟在预热至 350°F(约 177°C)的烤箱中烘焙 40 分钟也是一个好方法。
朝鲜蓟的叶子和心部都是可以食用的。烹饪完成后,撕下外层的叶子,蘸上蒜蓉蛋黄酱、黄油等调味料食用。
副作用及安全性 朝鲜蓟作为食品是安全的,研究显示,长达 23 个月的朝鲜蓟补充剂服用同样安全。[21 ] 信息来源 Moradi M, Sohrabi G, Golbidi M, et al. Effects of artichoke on blood pressure: a systematic review and meta-analysis. Complement Ther Med. 2021. 查看详情 →
如果出现副作用,通常都是轻微的。症状包括:
腹胀或气体积聚 打嗝 口中有金属味 胃部不适 腹泻 对万寿菊、雏菊及其他相似植物过敏的人服用朝鲜蓟补充剂可能会引起过敏反应,通常表现为轻微的胃部不适和稀便。[22 ] 信息来源 Denisow-Pietrzyk M, Pietrzyk L, Denisow B. Asteraceae species as potential environmental factors of allergy. Environ Sci Pollut Res Int. 2019. 查看详情 →
鉴于缺乏安全研究,不推荐儿童、孕妇、哺乳期妇女及患有慢性病的人服用朝鲜蓟叶提取物。在使用时应咨询医疗保健专家,并监测可能的副作用。
剂量与服用方法 目前没有关于朝鲜蓟叶提取物的推荐剂量。研究中的剂量范围从每天 250 毫克到 2700 毫克不等。一般原则是,不要超过产品说明上的推荐剂量。
一项 2018 年的研究报告称,一个接受糖尿病和高血压治疗的老年人饮用了 1.5 升(约六杯)的朝鲜蓟茶,结果因严重贫血和肝损伤而被送往医院。[23 ] 信息来源 Campos MG, Machado J, Costa ML, Lino S, Correia F, Maltez. Case report: severe hematological, muscle and liver toxicity caused by drugs and artichoke infusion interaction in an elderly polymedicated patient. Curr Drug Saf. 2018. 查看详情 →
朝鲜蓟保健品推荐
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相关文章 Last update on 2025-02-22. Affiliate links and images from Amazon Product Advertising API. This website is an Amazon Associate. We earn from qualifying purchases.
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