鈥滃悆杈ｂ€濈湡鐨勫お鐖戒簡锛佸浜庡枩娆㈠悆杈ｇ殑浜烘潵璇达紝姘寸叜楸笺€侀夯杈ｉ閿呫€侀夯杈ｇ儷銆侀夯杈ｇ伀閿呫€佸彉鎬佽荆鐑ら浮缈呪€︹€︾畝鐩村氨鏄€滅棝锛屽苟蹇箰鐫€鈥濓紒
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
瀹為檯涓婇鐗╀腑鍚湁鐨勮緵杈ｆ垚鍒嗭紝鏄竴閮ㄥ垎妞嶇墿涓轰簡淇濇姢鑷繁鐨勪竴绉嶉槻寰℃墜娈点€?/p>
鎵€璋撶殑鈥滆荆鍛斥€濅篃骞朵笉鏄竴绉嶅懗瑙夛紝鑰屾槸涓€绉嶅埡婵€鎬х殑鐥涜锛岃繖绉嶇棝瑙変細鍏呮枼鐫€鍙ｈ厰鍜岄蓟鑵斻€傜棝瑙夋劅鍙楀櫒琚縺娲绘椂杩樹細鍒烘縺澶ц剳涓诲姩閲婃斁鍐呭暋鑲斤紝鍐呭暋鑲藉張鍙績杩涘宸磋兒鍒嗘硨锛屽苟浜х敓蹇劅锛屾墍浠ュ悆杈ｄ細璁╀汉鎰熻寰堢埥銆?/p>
涓嶈繃锛屸€滅埍鍚冭荆瀵瑰仴搴峰ソ涓庡潖鈥濈殑璇濋缁忓父浼氭垚涓轰汉浠璁虹殑鐒︾偣锛屽悆杈ｅ鎴戜滑鐨勮韩浣撶┒绔熶細鏈変粈涔堝奖鍝嶅憿锛?/p>
01
鍚冭荆鐨勫ソ澶?/strong>
杈涜荆鐨勯鐗╀笉浠呰兘璁╄彍鑲村懗閬撳姞鍊嶏紝甯稿悆杈ｅ鍋ュ悍涔熸湁鐩婂銆?/p>
1. 琛ュ厖缁寸敓绱?C
杈ｆ鍙槸钄彍涓殑鈥滅淮鐢熺礌C涔嬬帇鈥濓紝涓嶅悓鍝佺鐨勮荆妞掔殑缁寸敓绱?C 鍚噺渚濇涓虹敎妞掞紙130mg/100g锛夛紴褰╂锛?04mg/100g锛夛紴灏忕孩灏栬荆妞掞紙86mg/100g锛夛紴闈掑皷妞掞紙59mg/100g锛夈€俒1]
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
鍓嶄袱鑰呭彛鎰熷亸鐢滐紝鍚庝袱鑰呭彛鎰熷亸杈ｃ€傚鏋滃枩娆㈠悆杈ｏ紝鍙互閫夐潚灏栨锛屽悆 100 鍏嬪氨鑳芥弧瓒虫垚骞翠汉姣忔棩缁寸敓绱?C 闇€姹傞噺鐨?59%锛?/p>
2. 淇冭繘椋熸
铏界劧杈ｆ绱犲叿鏈夋姂鍒堕娆茬殑浣滅敤锛屼絾鍚冭荆鐨勯鐗╁嵈鑳借浜哄紑鑳冧笅楗紝骞朵笖鍦ㄨ荆鍛崇殑鍒烘縺涓嬩骇鐢熺殑鎰夋偊鎰熷彲鑳戒細杩涗竴姝ヤ績杩涢娆层€?/p>
3. 闄嶄綆蹇冭绠＄梾姝讳骸椋庨櫓
2021 骞达紝涓€椤瑰彂琛ㄥ湪銆婄編鍥介闃擦績鑴忕梾瀛︽潅蹇椼€嬬殑鑽熻悆鍒嗘瀽鏄剧ず锛岃荆妞掍腑鐨?strong>杈ｆ绱犲叿鏈夋綔鍦ㄧ殑蹇冭剰淇濇姢鍜屾姉鑲跨槫浣滅敤锛屼笌姣忓懆鍚冭荆涓嶅埌涓€娆＄殑浜虹浉姣旓紝姣忓懆椋熺敤 6-7 澶╄荆妞掔殑浜烘浜＄巼鐩稿闄嶄綆浜?14%锛岄鐢ㄨ緵杈ｉ鐗╁彲闄嶄綆鍚勭鍘熷洜姝讳骸椋庨櫓浠ュ強蹇冭剰鐥呯浉鍏崇柧鐥呯殑姝讳骸椋庨櫓锛屼絾杈ｆ绱犲惈閲忚緝浣庣殑鐢滄涓庡績琛€绠＄柧鐥呯殑姝讳骸鐜囨棤鍏炽€俒2]
4. 棰勯槻濂虫€ч珮琛€鍘?/strong>
楂樿鍘嬫槸蹇冭绠＄柧鐥呯殑涓昏鍘熷洜涔嬩竴锛岃緵杈ｉ鐗╀笌楂樿鍘嬩箣闂翠篃瀛樺湪涓€瀹氱殑鍏宠仈锛岃荆妞掔礌鑳藉埡婵€琛€绠″唴鐨粏鑳炰骇鐢熶竴姘у寲姘紝淇冭繘琛€绠¤垝寮犮€?/p>
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
鏈夌爺绌跺彂鐜板湪鑷敱鐢熸椿鐨勫仴搴蜂汉缇や腑锛岃繛缁洓鍛ㄥ畾鏈熼鐢ㄨ荆妞掑琛€鍘嬫病鏈夋槑鏄惧奖鍝嶏紝鑰?strong>濂虫€ч鐢ㄨ緵杈ｉ鐗╃殑棰戠巼涓庨珮琛€鍘嬬殑椋庨櫓鍛堣礋鐩稿叧锛岀敺鎬х洰鍓嶈繕娌″彂鐜扮浉鍏虫€?/strong>銆俒3]
涔熸湁鍔ㄧ墿瀹為獙琛ㄦ槑锛氳荆妞掔礌鑳藉噺寮遍鐢ㄩ珮鐩愰ギ椋熺殑灏忛紶澶滈棿琛€鍘嬪崌楂樻垨楂樿鍘嬬殑鍙戝睍锛屾湁鍒╀簬鎺у埗琛€鍘嬨€?/p>
5. 闄嶄綆鎮ｇ檶椋庨櫓
杈ｆ涓殑杈ｆ绱犲叿鏈夋姉鐧岀壒鎬э紝鍙互鎶戝埗鐧岀棁缁嗚優鐨勫娈栵紝璇卞鍏跺噵浜°€備竴椤规秹鍙?51 涓囦汉鐨勭爺绌惰〃鏄庯細鍦ㄤ腑鍥芥垚骞翠汉涓紝缁忓父鍚冭荆鍙互闄嶄綆鏌愪簺鑳冭偁閬撶檶鐥囨偅鐥呴闄?/strong>锛屾瘮濡傞閬撶檶銆佽儍鐧屻€佺粨鐩磋偁鐧岀瓑锛岀壒鍒槸瀵逛簬浠庝笉鍚哥儫楗厭鐨勪汉缇ゃ€俒4]
涓嶈繃锛?019 骞村湪銆婁腑鍥藉惊璇佸尰瀛︽潅蹇椾笂銆嬫墍鍙戣〃鐨勪竴绡囨枃绔犱粙缁嶄簡杈ｆ鎽勫叆涓庤儍鐧屽彂鐥呴闄╁叧绯荤殑 Meta 鍒嗘瀽銆傜撼鍏ヤ簡 18 涓爺绌讹紝鍏辫 13142 渚嬪彈璇曡€咃紝缁撴灉鏄剧ず锛氫簹娲蹭汉涓ぇ閲忛鐢ㄨ荆妞掍笌鑳冪檶鐨勫彂鐢熸樉钁楃浉鍏筹紝浣嗗皯閲忛鐢ㄨ荆妞掑垯涓庤儍鐧岀殑鍙戠敓涓嶇浉鍏炽€傛墍浠ュ嵆渚挎槸鍚冭荆妞掞紝涔熷埆澶ч噺椋熺敤銆俒5]
6. 鍙兘鏈夊姪浜庡噺鑲?/strong>
鍚冭荆浼氳浜烘劅瑙夎韩浣撳彂鐑紝鐢氳嚦鍐掓睏銆?strong>闀挎湡杈ｆ绱犲共棰勫彲浣滅敤浜庤剛鑲粍缁囩殑杈ｆ绱犲彈浣擄紝鎶戝埗鑴傝偑鍚堟垚鍜岄闃茶偉鑳栥€?/strong>[6]涔熸湁鍙﹀涓€椤圭爺绌舵樉绀猴紝鍚冪偣杈ｆ鑳借浣犳瘡椤块キ澶氭秷鑰?10kcal锛涘彟涓€椤圭爺绌舵樉绀猴紝鍚冭荆鑳借浣犳瘡澶╁娑堣€?50kcal銆俒7銆?]骞朵笖锛岃荆妞掓憚鍏ラ噺涓庤偉鑳栫棁鎮ｇ梾鐜囧拰琛€娓呰儐鍥洪唶姘村钩鍛堣礋鐩稿叧銆?/p>
鎵€浠ワ紝娓呮贰鐨勫悆杈ｈ兘鎻愰珮鐐逛唬璋紝瀵瑰噺鑲ュ彲鑳芥湁鐢紝浣嗘槸寰堝浜哄悆鐨勮荆姣旇緝娌硅吇锛屽弽鑰屽彲鑳戒細鍙戣儢銆?/p>
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
7. 缂撹В闈為厭绮炬€ц剛鑲倽
鏈夊姩鐗╁疄楠岃〃鏄庯紝瀵逛簬楂樿剛楗叉枡璇卞鍚庡嚭鐜伴潪閰掔簿鎬ц剛鑲倽鐨勫皬榧狅紝杈ｆ绱犲叿鏈変繚鎶よ倽鍔熻兘鐨勪綔鐢紝瀵归潪閰掔簿鎬ц剛鑲倽鐥呮儏鍏锋湁缂撹В浣滅敤銆俒9]
02
鍒囧嬁杩囧害鍚冭荆
铏界劧鍚勯」鐮旂┒琛ㄦ槑锛屽悆杈ｅ鍋ュ悍瀛樺湪寰堝鐩婂锛屼絾骞?strong>涓嶆剰鍛崇潃鍚冭荆瓒婂瓒婂ソ锛?/strong>杩囧害鍚冭荆鍙嶈€屼細鍗卞鍋ュ悍銆?/p>
1. 鑵规郴
澶ч噺鍚冭荆浼氭憚鍏ユ洿澶氱殑杈ｆ绱狅紝杈ｆ绱犱細鍒烘縺鑳冭偁锠曞姩锛岃瀵艰偁閬撴敹缂╄縼绉伙紝澧炲姞鎺掍究娆℃暟锛屽鑷磋吂娉汇€俒10]
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
2. 鍔犻噸鑲涜偁鐤剧梾
杈涜荆椋熺墿鍚冪殑澶锛屽鑲涜偁鍋ュ悍骞朵笉鍙嬪ソ銆傛湁璋冩煡鏄剧ず锛岄殢鐫€鍚冭荆棰戠巼鐨勫鍔狅紝鑲涘唴鑲跨墿鑴卞嚭銆佽倹闂ㄥ懆鍥寸柤鐥涖€佽倹闂ㄥ潬鑳€鎰熴€佷究琛€鐨勫彂鐢熺巼鍛堢幇澧炲姞瓒嬪娍銆俒11]
杩欐槸鍥犱负杈涜荆椋熺墿鍦ㄦ秷鍖栭亾闅句互娑堝寲鍚告敹锛?strong>瀵?/strong>鐩磋偁榛忚啘鏈夌洿鎺ュ埡婵€浣滅敤锛屾槗浣块潤鑴変笡鍏呰鍜岃倹绐﹀彂鐢熺値鎬у弽搴旓紝浠ヨ嚧闈欒剦澹佹姷鎶楀姏涓嬮檷锛岀粨鑲犲姛鑳界磰涔憋紝浠庤€岃鍙戣倹鑲犱笉閫傘€傛墍浠ワ紝濡傛灉鏈夌棓鐤€佽倹瑁傘€佽倹鍛ㄨ創鑲跨瓑鑲涜偁鐤剧梾鐨勯棶棰橈紝鏈€濂戒笉鍚冭荆銆?/p>
3. 鍔犻噸鐥樼棙
铏界劧鐩墠娌℃湁璇佹嵁琛ㄦ槑闀跨棙鍜屽悆杈ｄ箣闂存湁鐩存帴鍏崇郴锛屼絾杩囧害鍚冭荆鍙兘浼氬姞閲嶉潰閮ㄧ値鐥囧弽搴旓紝瀵艰嚧鍘熸湰鐪嬬潃涓嶆槑鏄剧殑鐥樼棙鍙樺緱鏇寸孩锛屾洿鏄庢樉銆?/p>
4. 鍙ｈ厰婧冪枴
杩囬噺鍚冭荆妞掞紝杈ｆ绱犲鍙ｈ厰绮樿啘鐨勭洿鎺ュ埡婵€鍐嶅姞涓婄矘鑶滄按鑲匡紝瀹规槗瀵艰嚧鍙ｈ厰婧冪枴銆佺墮榫堣偪鐥涖€?/p>
5. 鑳冪柤
涓€娆℃€у悆澶杈ｏ紝鑳冮粡鑶滀細鍙楀埌鍒烘縺锛屼娇鍏堕珮搴﹀厖琛€锛屽鏄撳紩璧疯儍鐥涖€佽吂鑳€绛変笉閫傚弽搴斻€?/p>
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
03
濡備綍鈥滆В杈ｂ€濓紵
铏界劧鍚冭荆浼氳寰堝灏忎紮浼粹€滀笂鐦锯€濓紝浣嗗鏋滃悆鐨勫浜嗭紝鍦ㄨ緵杈ｇ殑鍒烘縺涓嬶紝闅惧厤浼氳垖澶村埡鐥涖€佸彛鍞囧彂鐑€侀澶村啋姹楋紝寰堟槸鎶樼（浜恒€傝繖绉嶆儏鍐典笅濡備綍鈥滆В杈ｂ€濆憿锛熷姙娉曡繕涓嶅皯銆?/p>
1. 鍠濈墰濂?/strong>
杈ｆ绱犳槸涓€绉嶄翰鑴傛€х墿璐紝鐗涘ザ涓殑鑴傝偑鍙互涓庤荆妞掔礌缁撳悎锛岃捣鍒扮紦瑙ｄ綔鐢ㄣ€傚彟澶栵紝鐗涘ザ涓ぇ閲忕殑閰泲鐧藉瑙ｈ荆涔熸湁甯姪銆?/p>
鍥惧簱鐗堟潈鍥剧墖锛屼笉鎺堟潈杞浇
2. 鍚冪偣閱?/strong>
杈ｆ绱犱负纰辨€х墿璐紝閱嬩腑鐨勯唻閰歌兘涓庡叾鍙戠敓閰哥⒈涓拰鍙嶅簲锛屽噺灏戣荆妞掔礌鐨勫惈閲忎粠鑰岄檷浣庤荆鎰燂紝璧峰埌缂撹В浣滅敤銆?/p>
3. 鍚冪偣绯?/strong>
铏界劧鍚冪硸涔熻兘缂撹В杈ｅ懗锛屼絾鏄硸鐨勮В杈ｄ綔鐢ㄥ彧鏄畝鍗曠殑鍛宠鎺╄斀锛屾晥鏋滃苟涓嶆槑鏄俱€?/p>
閫傚綋鍚冭荆瀵瑰仴搴锋湁鐩婏紝浣嗚繃搴﹀悆杈ｅ垯浼氭祽韬毦鍙楋紝杩樿璀︽儠鈥滆強鑺辨畫銆佹弧鍦颁机鈥濄€傚浜庣埍鍚冭荆鐨勫皬浼欎即瑕佹敞鎰忛€傚彲鑰屾锛屽鏋滀笉閫傚悎鍚冭荆锛岄偅灏卞埆涓洪毦鑷繁銆?/p>
鍙傝€冩枃鐚細
[1] 鏉ㄦ湀娆?涓浗椋熺墿鎴愬垎琛ㄧ6鐗堢1鍐孾M].鍖椾含澶у鍖诲鍑虹増绀?2018
[2] Ofori-Asenso R, Mohsenpour MA, Nouri M, Faghih S, Liew D, Mazidi M. Association of Spicy Chilli Food Consumption With Cardiovascular and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. Angiology. 2021 Aug;72(7):625-632. doi: 10.1177/0003319721995666. Epub 2021 Mar 4. PMID: 33657876.
[3] Wang H, Chen L, Shen D, Cao Y, Zhang X, Xie K, Wang C, Zhu S, Pei P, Guo Y, Bragg F, Yu M, Chen Z, Li L. Association between frequency of spicy food consumption and hypertension: a cross-sectional study in Zhejiang Province, China. Nutr Metab (Lond). 2021 Jul 6;18(1):70. doi: 10.1186/s12986-021-00588-7. PMID: 34229688; PMCID: PMC8259443.
[4] Chan WC, Millwood IY, Kartsonaki C, Du H, Guo Y, Chen Y, Bian Z, Walters RG, Lv J, He P, Hu C, Li L, Yang L, Chen Z; China Kadoorie Biobank (CKB) Collaborative Group. Spicy food consumption and risk of gastrointestinal-tract cancers: findings from the China Kadoorie Biobank. Int J Epidemiol. 2021 Mar 3;50(1):199-211. doi: 10.1093/ije/dyaa275. PMID: 33484129; PMCID: PMC7938514.
[5] 瑭归攼, 姹ょ粛杈? 杈ｆ鎽勫叆涓庤儍鐧屽彂鐥呴闄╁叧绯荤殑Meta鍒嗘瀽[J]. 涓浗寰瘉鍖诲鏉傚織, 2019(9).
[6] 鏉庣嚂鐕?鏈卞箍骞?寮犲浗鍦? 杈ｆ绱犺兘鏀瑰杽琛€绠″姛鑳介檷浣庤鍘媅N]. 鍏夋槑鏃ユ姤,2015-01-24(010).
[7] Mary-Jon Ludy, et al.,The effects of hedonically acceptable red pepper doses on thermogenesis and appetite, Physiol Behav. 2011 Mar 1; 102(3-4): 251鈥?58.
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[9] 榛勫簡鍕?杈ｆ绱犲楂樿剛璇卞灏忛紶闈為厭绮炬€ц剛鑲€ц倽鐥呬繚鎶や綔鐢ㄧ爺绌禰J].鍖楀崕澶у瀛︽姤(鑷劧绉戝鐗?,2018,19(05):612-615.
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