發(fā)酵的泡菜更有營養(yǎng)

Whether eaten as a side or added as a topping to a burger or sandwich, pickles pack a deliciously tangy punch with every bite. But are they actually good for you? That depends on how they're made (via Eat This, Not That). Pickles start out as cucumbers that are either fermented in brine or soaked in vinegar. "Pickles that are fermented pack a much greater nutritional punch, compared to pickles that are sitting in vinegar," Amy Spindel, a functional nutrition counselor and founder of Food with Thought, told Eat This, Not That.

無論是作為配菜食用，還是作為漢堡或三明治的配料，泡菜每咬一口都會帶來美味而濃烈的味道。但它們真的對你有好處嗎?這取決于它們是如何制作的。泡菜一開始是黃瓜，要么在鹽水中發(fā)酵，要么在醋中浸泡。功能性營養(yǎng)顧問、Food with Think創(chuàng)始人艾米·斯賓德爾(Amy Spindel)告訴《Eat This, Not that》，“與醋腌制的泡菜相比，發(fā)酵的泡菜更有營養(yǎng)。”

That's because fermentation is a process that introduces healthy microbes and bacteria to your gut. This bacteria supports your gut microbiome, which affects your immune system and digestive health. Pickles that are soaked in vinegar, on the other hand, often contain artificial colors and preservatives like calcium chloride, potassium chloride, and sodium benzoate, which are not good for your overall health when consumed in excess.

這是因為發(fā)酵是一個將健康的微生物和細菌引入腸道的過程。這種細菌支持你的腸道微生物群，影響你的免疫系統(tǒng)和消化系統(tǒng)的健康。相反，泡在醋里的泡菜通常含有人工色素和防腐劑，如氯化鈣、氯化鉀和苯甲酸鈉，如果過量食用，對你的整體健康不利。

While vinegar pickles may not be so nutritious, their fermented counterparts are linked to a number of important health benefits. For instance, fermented pickles can help aid digestion (via Bustle). That's because the fermentation process introduces healthy bacteria, or probiotics, to your gut, which can improve digestion and boost your immune system. Fermented pickles can also help with muscle cramps. Studies have shown that drinking at least 1/3 of a cup of pickle juice can reduce cramps and relieve muscle soreness.

雖然醋泡菜可能沒有那么有營養(yǎng)，但發(fā)酵泡菜有很多重要的健康益處。例如，發(fā)酵的泡菜可以幫助消化。這是因為發(fā)酵過程將健康的細菌或益生菌引入你的腸道，這可以改善消化和增強你的免疫系統(tǒng)。發(fā)酵的泡菜也有助于緩解肌肉抽筋。研究表明，喝大于1/3杯的腌菜汁可以減少抽筋和緩解肌肉酸痛。

In addition, eating fermented pickles can help fight off disease. That's because they're high in antioxidants like vitamins C and E, which can help protect your cells from disease-carrying free radicals. The only caveat is that pickles can be high in sodium. Just one pickle can have more than 1,200 milligrams of sodium, which is more than half of the maximum daily recommended intake (via Eat This, Not That). If you have high blood pressure and need to watch your sodium intake, it might not be a good idea to add pickles to your daily diet.

此外，吃發(fā)酵泡菜有助于抵御疾病。這是因為它們富含抗氧化劑，如維生素C和E，有助于保護細胞免受攜帶疾病的自由基的傷害。唯一需要注意的是泡菜中的鈉含量可能很高。僅僅一個泡菜就可以含有超過1200毫克的鈉，這是每日最大推薦攝入量的一半以上。如果你患有高血壓，需要注意鈉的攝入，那么在日常飲食中添加泡菜可能不是一個好主意。