你應(yīng)該試試“喝湯”嗎?

你應(yīng)該試試“喝湯”嗎?

When I first heard of "souping," it brought me back to my clinical days working in a hospital, where pureed soups and other easy to digest foods -- also known as "full liquids" -- would be prescribed for patients recovering from gastrointestinal surgery, or those who had difficulty chewing or swallowing.

當(dāng)我第一次聽(tīng)到“湯”,它讓我回到在醫(yī)院工作時(shí)臨床的日子,有濃湯等容易消化的食物,也被稱為“液體”——為做胃腸道手術(shù)的病人,或那些咀嚼或吞咽困難規(guī)定。

Then I reflected upon how much I regularly enjoy soup, especially for the comfort it provides on cold, dreary days -- even though, thankfull,y I have no health issues that would require such an easily digestible meal. Soup is often my go-to in the winter, especially varieties made with beans or skinless chicken, nutritious veggies, noodles and tasty broth. And I've always liked the fact that even though I feel full and satisfied after a bowl of broth, it's not like the fullness I experience after eating a bowl of pasta.

然后，我回想起自己是多么喜歡喝湯，尤其是在寒冷、沉悶的日子里，湯能給我?guī)?lái)舒適——盡管我沒(méi)有什么健康問(wèn)題，不需要這么容易消化的一餐。冬天我經(jīng)常喝湯，尤其是用豆類或去皮雞肉、營(yíng)養(yǎng)豐富的蔬菜、面條和美味的肉湯做成的湯。我一直很喜歡這樣一個(gè)事實(shí)，即使我在喝了一碗肉湯后感到飽了，但這并不像我在吃了一碗意大利面后所感受到的飽腹感。

Among nutritionists, I'm not alone in my feelings about this comforting, filling, yet not-so-high calorie food. "Soup can be a healthy and delicious way to create balance after a season of heavy meals or even a particularly indulgent weekend," said Robin Foroutan, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. "It gives your digestive system a chance to reboot and de-bloat."

在營(yíng)養(yǎng)學(xué)家中，我并不是唯一一個(gè)對(duì)這種讓人感到舒適、飽腹感強(qiáng)但熱量不高的食物有這種感覺(jué)的人。美國(guó)營(yíng)養(yǎng)與飲食學(xué)會(huì)(Academy of Nutrition and Dietetics)的注冊(cè)營(yíng)養(yǎng)師、發(fā)言人羅賓·福魯坦(Robin Foroutan)說(shuō):“在一季的大餐之后，甚至是在一個(gè)特別放縱的周末之后，喝湯都是一種健康美味的平衡方式。”“它給你的消化系統(tǒng)一個(gè)重新啟動(dòng)和消除腫脹的機(jī)會(huì)。”

Regularly eating soup might help you shed some unwanted pounds, too. Several studies have shown that when soup is eaten before a meal, it fills you up and helps you eat fewer calories for the entire meal. In one study, when people consumed soup for a snack instead of chips and pretzels, they lost 50% more weight -- even though both the soup and snacks, as well as the total day's diet, had the same amount of calories.

經(jīng)常喝湯也能幫你減掉一些多余的體重。幾項(xiàng)研究表明，飯前喝湯能讓你飽腹，并幫助你在整頓飯中攝入更少的卡路里。在一項(xiàng)研究中，當(dāng)人們把湯當(dāng)作零食而不是薯?xiàng)l和椒鹽卷餅時(shí)，他們的體重減輕了50%——盡管湯和零食，以及一整天的飲食，都含有相同的熱量。

What's the slimming secret of soup?

湯的減肥秘訣是什么?

Binding water into food slows down gastric emptying, keeping your stomach fuller for longer, according to Barbara Rolls, a professor of nutritional sciences at Pennsylvania State University who has authored studies on soup and its effects on satiety, and wrote "The Ultimate Volumetrics Diet." Plus, she added, "the water in soup adds weight and volume so that you can have a satisfying amount without too many calories."

賓夕法尼亞州立大學(xué)(Pennsylvania State University)營(yíng)養(yǎng)科學(xué)教授芭芭拉·羅爾斯(Barbara Rolls)說(shuō)，將水與食物結(jié)合可以減緩胃排空，讓你的胃更長(zhǎng)時(shí)間地保持飽腹感。此外，她補(bǔ)充說(shuō)，“湯里的水會(huì)增加重量和體積，這樣你就可以在不攝入太多卡路里的情況下，得到一個(gè)令人滿意的量。”

The 'souping' trend

“喝湯”的趨勢(shì)

The weight loss benefits of soup have led to soup cleansing -- a trend that has become increasingly popular over the last few years. In fact, according to Pinterest, "souping" is one of the top 10 food trends for 2018.

“喝湯”的趨勢(shì)湯的減肥功效導(dǎo)致了湯的凈化——這一趨勢(shì)在過(guò)去幾年變得越來(lái)越流行。事實(shí)上，Pinterest網(wǎng)站稱，“湯”是2018年十大美食趨勢(shì)之一。

And unlike juicing, which removes fiber from fruit, soup can help to stabilize blood sugar for more sustained energy, especially when it includes tons of fiber-rich veggies, protein and healthy fat, according to Foroutan.

據(jù)Foroutan說(shuō)，不像榨汁那樣從水果中去除纖維，湯可以幫助穩(wěn)定血糖，獲得更持久的能量，尤其是當(dāng)湯中含有大量富含纖維的蔬菜、蛋白質(zhì)和健康脂肪時(shí)。

"Soups still contains the whole food, so fiber is still intact, but it's easier to digest because it's cooked," said Foroutan. Juice is high in phytonutrients and antioxidants, but if it's made from all fruit, it can be very high in sugars (even though they're natural sugars), and this can cause one's blood sugar to spike and drop, which can lead to feeling more tired overall, she explained.

Foroutan說(shuō):“湯仍然含有全部的食物，所以纖維仍然是完整的，但是煮熟了更容易消化。”她解釋說(shuō)，果汁富含植物營(yíng)養(yǎng)素和抗氧化劑，但如果它是由所有水果制成的，它可能含有很高的糖分(即使它們是天然糖分)，這可能會(huì)導(dǎo)致一個(gè)人的血糖升高或下降，從而導(dǎo)致整體感覺(jué)更累。