抵抗糖尿病的草药和香料

　　你可以让你的饮食更加健康（还可以更加美味！），同时还能加强自己对诱发体内糖尿病炎症的抵抗能力。那怎么做呢？你可以求助大自然和全植物性食物。

　　All of the herbs and spices listed here have anti-diabetic and/or anti-inflammatory properties and can be sprinkled on any meal to help reduce the chronic² inflammation in your body. So when you're cooking your next meal, toss in some of the herbs and spices listed below. And don't be afraid to experiment in order to get it just right: By trying new combinations, you'll learn which herbs and spices offer the best flavors for your dishes and how much you prefer to use.

　　下面列出的所有草药和香料都具有抗糖尿病或消炎的性质，并且可洒在任何饭菜上，从而减少体内的慢性炎症。所以下一次做饭时，可以撒上下面列出的草药和香料。不要害怕尝试，只要最后能恰到好处就行：通过尝试新的组合，你将了解到草药和香料能让饭菜更加美味，会让你爱上它。

　　1. Basil

　　1. 罗勒

　　Ocimum basilicum is that aromatic³ kitchen herb that reminds us of summer, Italy, and good eating times. It's fragrant⁴ in salads, soups, and pesto. In a study of herbal infusions⁵ of kitchen herbs, turmeric, rosemary, marjoram, oregano, and basil were the five front-runners in flavonoid content. And basil, specifically, lowers blood sugar.

　　罗勒是有淡淡香味的调味用药草，能让我们想起夏日、意大利和愉快的用餐时光。放在沙拉、汤和香蒜酱里面会溢出香味儿。在一项有关调味用药草浸剂的研究中，姜黄、迷迭香、媒墨角兰、牛至和罗勒是黄酮类化合物含量最高的5种调味料。具体来说，罗勒可降低血糖。

　　2. Bilberry

　　2. 北欧洲蓝莓（山桑子）

　　Vaccinium myrtillum is the European form of blueberries. Bilberries are superior to blueberries because they are blue throughout, whereas our form is blue only on the outside. And the blue color carries anthocyanins—the wholesome⁶ antioxidants that fight diabetes, strengthen your heart, and lower inflammation and blood fats.

　　山桑子是一种欧洲蓝莓。山桑子优于蓝莓，因为其果皮果肉都是蓝色的，而蓝莓只有外皮是蓝色的。蓝色含有花青素——这是一种能够抵抗糖尿病、增强心脏功能、减少炎症和血脂的健康抗氧化剂。

　　A study conducted at the Institute of Public Health and Clinical Nutrition found that regular consumption of fresh bilberries (400 grams daily) reduced inflammation markers and improved glucose⁷ tolerance⁸ in people with features of metabolic⁹ syndrome¹⁰. When compared with the control group (who maintained their habitual¹¹ diets), researchers found that the levels of inflammation marker interleukin-6 were 20% lower in those who increased their consumption of bilberries.

　　公共卫生和临床营养研究所展开的一项研究发现：对于有代谢综合征的人群来说，经常食用新鲜山桑子（每天400g）可减少炎症、提高葡萄糖耐受性。与对照组（对照组的饮食习惯不变）相比，研究员们发现：对于增加山桑子摄入量的一组而言，他们的炎症标志物（即白细胞介素——6）水平降低了20%。

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　　3. Cinnamon

　　3. 肉桂

　　Cinnamomum verum lowers blood sugar, according to several studies. But a recent Cochrane meta-analysis did not find significant reductions in fasting blood sugar (FBS), insulin resistance, or hemoglobin A1c. Then again, another meta-analysis found that cinnamon did lower hemoglobin A1c. Either way, cinnamon is loaded with phytonutrients that decrease inflammation and may aid in weight loss by lowering cholesterol¹² and speeding up your metabolism¹³. Of course, when you eat cinnamon on a hot bun, you negate¹⁴ its good effects. So try it on beans, lentils, and brown rice, or in meat stews—always without sugar!

　　一些研究表明：肉桂八角可降低血糖。但最近科克伦的元分析并未发现空腹血糖量、胰岛素抵抗力或糖化血红蛋白有大幅度降低的迹象。之后，另一项元分析发现肉桂的确可降低糖化血红蛋白水平。无论如何，肉桂富含植物营养素，可降低炎症，通过降低胆固醇加快新陈代谢，还可有助于减肥。当然，如果你吃了新鲜出炉面包中的肉桂，那你就得不到其益处。所以试试在大豆、小扁豆和糙米或炖肉中放入肉桂——记着永远都不要放糖。

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