这种被很多人嫌弃的菜，却是天然抗炎帮手
双语君约 4 分钟At restaurants, it's a familiar refrain: "Please, no cilantro." For those who dislike the herb, even a tiny piece can prompt a careful effort to remove it before taking a bite.
但这一刻嫌弃它的人，可能正错失厨房里性价比很高的天然抗炎帮手。
日前，一项最新研究证实：经常吃香菜、薄荷这类香辛蔬菜，能有效抵抗身体的慢性炎症。
But that aversion may mean missing out on one of the most accessible herbs associated with anti-inflammatory benefits.
香菜味道虽“怪”
抗炎却是一把好手
芫荽（yán suī）别名香菜，是经典的药食同源食材。今年3月，国际期刊《营养素》（Nutrients）刊发的一项研究证实，经常吃香菜、薄荷这类香辛蔬菜的人，身体的慢性炎症指标更低。
A study published in March in the journal Nutrients found an association between regular consumption of aromatic herbs such as cilantro and mint and lower levels of chronic inflammation.
研究人员综合分析了300多名参与者的健康数据，重点追踪：血糖、血脂、体重、肠道菌群、体内炎症指标等变化。
研究人员发现的结论相当给力：香菜、薄荷、胡椒草和鼠尾草等蔬菜富含类黄酮、皂苷等天然活性物质，抗氧化、抗炎能力突出，能直接抑制体内的慢性炎症反应。
经常吃这类蔬菜，能从多个角度帮你：
▌平稳血糖、调节血脂；
▌改善肥胖引发的低度全身慢性炎症；
▌优化肠道菌群，提升代谢和免疫力；
▌辅助减重、养护肠道。
研究人员特别强调，根本不用打乱原有饮食习惯。日常做菜随手加一把新鲜香菜、薄荷等，就能帮助控制体内炎症、降低肥胖风险、促进肠道健康。此外，这类香辛蔬菜还能提鲜增香，无形中帮你减少盐和酱料的用量，进一步降低心血管疾病风险。
The good news is that incorporating these herbs into everyday meals is relatively simple. Adding fresh cilantro or mint to dishes may support a healthy diet and has been linked to lower inflammation levels, improved gut health, and a reduced risk of obesity. These herbs can also enhance flavor naturally, potentially helping people cut back on salt and heavy sauces, which may support cardiovascular health.
图源：人民日报健康客户端
另一项研究同样亮眼：每天吃点香菜、薄荷等香辛蔬菜，对女性代谢综合征引起的慢性炎症有明显缓解作用。
当然，研究人员也明确提醒：这不是让你用香料去替代正规治疗，而是日常饮食中的辅助支持。一句话记住：下厨时放把香菜、薄荷等香辛蔬菜，是最简单有效的“抗炎搭子”。
Another study found that daily consumption of herbs such as cilantro and mint was associated with reduced chronic inflammation among women with metabolic syndrome. Researchers emphasized, however, that herbs should be viewed as a complement to a balanced diet and healthy lifestyle, not as a substitute for medical treatment.
香菜虽好
食用香菜虽益处多多，但并非人人适合。这几类人请“管住嘴”，控制香菜摄入量：
❶ 过敏体质、光敏体质人群
香菜属于光敏性食材，过量食用后，皮肤对紫外线的敏感度会大幅升高，容易引发日光性皮炎，出现皮肤泛红、瘙痒、脱皮、长斑等问题。光敏性皮肤人群、夏季户外工作者需控制摄入量。
❷ 孕妇、哺乳期女性等特殊人群
香菜辛散行气作用较强，建议孕妇、哺乳期女性注意香菜的摄入量。
❸ 正在服用某些药物的人群
香菜中的活性成分可能与部分药物产生相互作用，影响药效或加重身体代谢负担。正在服用降压药、降糖药、抗炎药物的人群，建议咨询医师后再食用。
While cilantro may offer health benefits, it is not suitable for everyone. People with allergies, photosensitivity, certain medical conditions, or those taking specific medications should consult a healthcare professional before significantly increasing their intake. Pregnant or breastfeeding women may also wish to seek medical advice.
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