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译者前言：蔬果昔的阵营总是分两方：支持方和反对方，各有各的理由。今天终于下决心把蔬果昔的是是非非翻译出来，这5个蔬果昔视频系列可是 Michael Greger 医生查阅几百篇研究论文后的总结！
Michael Greger 医生笔记 DOCTOR'S NOTE
关于蔬果昔的问题经常有人问起，但多年来好像这方面的研究不多。今年我重新搜索这方面的研究时，把我惊呆了，竟然有几百篇论文，所以现在是蔬果昔时间啦！ Smoothies are one of the most requested topics, but for years there seemed to be little pertinent research. I was surprised when I reprised my search this year to find hundreds of studies, so it’s smoothie time!
我很少在这么接近的时间内做这么多系列视频，但因为我忽视了这个话题太久了，因此想把它统统弄出来。以下是我之后两星期的5个视频系列的第一集。千万不要错过以下所有视频： I rarely do such long contiguous video series anymore, but I had neglected the topic for so long I wanted to get them out. So this is the first of five videos I have coming out over the next two weeks. Stay tuned for:
系列之1：蔬果昔对你有好处吗？（2015年9月2号制作） Series 1：Are Green Smoothies Good for You?
系列之2：蔬果昔对你有坏处吗？（2015年9月4号制作） Series 2: Are Green Smoothies Bad for You？
系列之3：蔬果昔在科学上有什么说道？（2015年9月7号制作） Series 3：Green Smoothies：What Does the Science Say?
系列之4：液体热量：蔬果昔让你增重吗？（2015年9月9号制作） Series 4: Liquid Calories: Do Smoothies Lead to Weight Gain?
系列之5：蔬果昔的缺点。（2015年9月11号制作） Series 5: The Downside of Green Smoothies 他最著名的演讲口头禅就是：“我阅读成千上万的研究论文，这样你们就不用读了。”（译者注） 系列之1：蔬果昔对你有好处吗？ Series 1：Are Green Smoothies Good for You? 请看Michael Greger 医生制作的小视频： 不健康的生活方式与增加过早死亡的风险有关，包括：吸烟、酗酒及吃了太少的绿叶蔬菜。 Unhealthy lifestyle behaviors associated with increased risk of premature death include things like smoking, and excessive drinking, and not eating enough greens. 吃蔬菜最好的方法就是你能吃最多的方法，其中一种能让你不知不觉多吃蔬菜的方法就是吃全食物蔬果昔，这种方式快捷、便携、好吃又包含了高能营养。 The best way to get your greens is in whichever way you’ll eat the most of them, and one way to sneak extra greens into your daily diet is with whole food smoothies, a potent blend of good nutrition in a quick, portable, delicious form. Mayo诊所提供了一种基本蔬果昔配方，包括了最健康的水果 – 莓类，和最健康的深绿色蔬菜。 The Mayo Clinic offers this as a basic green smoothie recipe, combining the healthiest of fruits — berries — with the healthiest of vegetables, dark green leafies.
全部放入搅拌机内打成糊状。可做成4 份大约 180 毫升的蔬果昔。 Place all ingredients in a blender and puree to desired consistency. Yields about 4 6-oz. servings. 60克的嫩菠菜大概是1杯半。卷叶荷兰芹也是初学制作蔬果昔的一种材料。 Two ounces of baby spinach is about a cup and a half. Curly parsley is another mild beginner green to start with.
令人惊奇的是水果的甜度盖住了蔬菜的苦味，即使是最挑食的小孩子都喜欢喝蔬果昔，还有一些早餐不喜欢吃绿叶蔬菜和水果的成年人也喜欢吃。 Surprisingly, the sweetness of the fruit masks the bitterness of the greens, such that the pickiest of children love them, along with any adults who would otherwise not consume dark green leafy vegetables for breakfast.
关于水果。调查显示十几岁的学生早餐平均只吃了1/20 份的水果 - 含水果的谷物圈不计算在内，但提供蔬果昔却可显著增加水果消耗量，因为这些学生不想花时间削水果皮和咀嚼水果 — 谁没有时间嚼水果呢？。 Or even fruit for that matter. The average teen may only get about 1/20th of a serving of fruit, otherwise — and Loops don’t count. But offering smoothies can have a dramatic effect on fruit consumption for students who do not want to take time peeling or chewing fruit — who doesn’t have time to chew fruit?
口感象奶昔一样的蔬果昔不仅增加水果、蔬菜的消耗量，还增加了吸收质量。 But the milkshake-y texture of smoothies may not just boost the quantity of fruit and vegetable consumption, but also the quality.
类胡萝卜素等植化素，比如胡萝卜素、蕃茄红素等是藏在细胞壁内的微小晶体，只有在细胞壁破裂后才可释放出来；这就是为什么我们要细细咀嚼的原因。（“Mastication”是医生用词，也是咀嚼的意思。） Carotenoid phytonutrients, like beta carotene and lycopene, can exist as microscopic crystals trapped within the cell walls of fruits and vegetables, and they’re released only when the cells are disrupted; that’s why we need to chew really well. (“Mastication” is doctor-speak for chewing.)
我们要么仔细咀嚼，要么选择容易咀嚼的蔬果。比如：蕃茄含有比西瓜更多的β- 胡萝卜素，但西瓜内的β- 胡萝卜素更容易释放出来增加生物利用度，因为西瓜的细胞壁比较软。 We either have to chew better or choose plants that are easier to chew. For example, while tomatoes have more beta-carotene than watermelon does, the watermelon’s beta-carotene is more bioaccessible, because it has kind of wimpy cell walls.
但其它蔬菜和水果的细胞比较小也比较硬。为使营养释放最大化，理想情况下食物碎粒的大小要比单个植物细胞更小，但只是用咀嚼的方法是无法做到的。 But the cells of other fruits and vegetables are smaller and tougher. To maximize nutrient release, food particle size would ideally be reduced to smaller than the width of the individual plant cells, but you can’t do that with chewing.
当你咀嚼时，大部分的蔬菜碎片都比 2 毫米大，就象图中所示的那样（译注：约80%），但如果我们把所有细胞壁都打开就会释放出更多营养物质。 Most vegetable particles end up greater than two millimeters when you chew them, which corresponds to way up here, whereas if we broke open all the cells we could release much more nutrition.
我们永远不会比搅拌机咀嚼的更好。 We can never chew as well as a blender.
咀嚼后的食物颗粒大小与把食物放到搅拌机里打5秒钟相当，如果是高速搅拌机只要0.5秒。 The particle size distribution from chewing is about what you’d get blending in a food processor for about five seconds, or one of those high speed blenders for may be half a second. 上图：人类咀嚼胡萝卜（50克）的颗粒大小与 2500 转/分搅拌机搅拌 5 秒钟的颗粒大小差不多 搅拌40秒就可以把菠菜破碎到比细胞还要小。 40 seconds in a blender and you can break spinach down to a subcellular level. 上图为电子显微镜下生菠菜悬浮液里包含的完整和破碎的叶绿体、线粒体和一些细胞壁碎片。
为什么要在乎细胞壁是否破裂呢？ Why does that matter?
拿叶酸来讲，叶酸是绿叶蔬菜中的B族维生素，对生育阶段的女人特别重要。 Take folate, for example: the B vitamin in greens that is especially important for women of childbearing age.
如果每天吃一杯菠菜连续吃3星期，他们体内的叶酸水平就会比对照组要高。 Feed people a cup of spinach a day for three weeks, and their folate goes up compared to control.
但如果只是吃之前先用刀细细地切碎，血液中的叶酸也比不切碎的情况高2倍 – 对叶黄素的吸收来说也是一样的影响，叶黄素是绿色植化素中对视力特别重要的。 But even just chop it up finely with a knife first before chewing it, and you end up with more than twice as much in your bloodstream — and the same absorption boosting effect with lutein, the green nutrient so important for our eyesight.
重要的不是你吃了什么；而是你能吸收多少。 It’s not what you eat; it’s what you absorb.
但对叶黄素来说，只能提高 14%；所以，多嚼几下绿叶蔬菜就会多吸收些营养。 But for lutein, the boost was only 14%; so, a few extra bites of the whole leafy greens would have gotten you just as much.
其它营养素，比如维生素C，吃前切碎与否并不会影响其吸收率。 And some other nutrients, such as vitamin C, aren’t affected by pre-chopping at all.
切碎与否对于煮过的蔬菜影响不大。 And this is less of an issue with cooked vegetables.
这是对于生的胡萝卜。如果先煮 3 分钟，只是象平时一样咀嚼也可释放超过生吃胡萝卜 10 倍的营养，但还是不如搅拌的方式。 This is for raw carrots. Boil the carrots for three minutes first, and even just regular chewing can release about ten times more, but not as much as blended.
如果煮很长时间 – 煮25分钟 – 细胞壁被破坏的很彻底，即使大块的吞下也能比生吃显著增加吸收。 Intense cooking — boiling for 25 minutes — so damages the cell walls that even gulping down large particles can result in significant absorption.
即使如此，搅拌仍可提高类胡萝卜素双倍利用率，这就可以解释搅碎再煮熟的胡萝卜比只是煮熟后压碎的胡萝卜多吸收 3 倍的α和β胡萝卜素。 But even then, blending may double carotenoid availability, explaining why we maybe able to absorb three times the alpha- and beta-carotene from puréed cooked carrots compared to mashed cooked carrots.
所以搅拌蔬菜，不管是生的还是熟的，不管是做成汤、做成酱料，或是做成蔬果昔都可最大程度提高吸收率。 So, blending vegetables — raw or cooked — into soups, sauces, or smoothies can maximize nutrient absorption. 你去超市买了蔬菜，或者在自己菜园辛苦种植；你都需要善加利用。 You went to the store and bought it, or toiled in your garden to grow it; you might as well take full advantage of it.
提高吸收率会有不利的情况吗？ Might there be a downside to enhanced absorption, though? 请看下回分解。 We’ll find out, next.
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来自： zhihui2016 > 《健康 饮食》
