檸檬是超級食物嗎

Are lemons a superfood? Maybe! Lemons are good for your heart, may help with weight loss, prevent or reduce kidney stones, and may reduce your risk of heart disease, diabetes, and stroke. One lemon (65 grams) has 34.4 milligrams of vitamin C, a significant portion of the 75 milligrams adult women need and the 90 milligrams adult men need in a day, according to the National Institutes of Health Office of Dietary Supplements.

檸檬是超級食物嗎?也許!檸檬對心臟有好處，可以幫助減肥，預(yù)防或減少腎結(jié)石，還可以降低患心臟病、糖尿病和中風(fēng)的風(fēng)險。根據(jù)美國國立衛(wèi)生研究院膳食補充劑辦公室(National Institutes of Health Office of Dietary Supplements)的數(shù)據(jù)，一個檸檬(65克)含有34.4毫克的維生素C，在成年女性每天所需的75毫克和成年男性每天所需的90毫克中占了很大一部分。

Citrus fruits like lemon contain flavanones that may offer some cardiovascular protection, according to a 2012 review published in the Journal of Agriculture and Food Chemistry. The citrus flavonoids can significantly lower the risk of cardiovascular disease and type 2 diabetes (via a 2013 review).

2012年發(fā)表在《農(nóng)業(yè)與食品化學(xué)雜志》(Journal of Agriculture and Food Chemistry)上的一篇綜述稱，檸檬等柑橘類水果含有的黃酮可能對心血管有一定保護作用。柑橘類黃酮可以顯著降低心血管疾病和2型糖尿病的風(fēng)險(根據(jù)2013年的一項綜述)。

Lemons may also help with weight loss and even prevent weight gain, according to a 2014 study published in Advances in Nutrition. However, this study was on mice, so there needs to further studies on humans to determine if lemons have compounds that help with weight loss and weight gain prevention in the same way. Drinking lemon water is often seen as a weight loss aid, but as Healthline points out, it may be the water that's helping you, not the lemon specifically.

根據(jù)2014年發(fā)表在《營養(yǎng)進展》雜志上的一項研究，檸檬還可能有助于減肥，甚至防止體重增加。然而，這項研究是在老鼠身上進行的，所以還需要進一步在人類身上進行研究，以確定檸檬是否含有同樣有助于減肥和預(yù)防體重增加的化合物。喝檸檬水通常被認為是一種減肥的幫助，但正如Healthline所指出的，可能對你有幫助的是水，而不是檸檬。

The citric acid in lemons can help prevent kidney stones (via a 2015 review). Kidney stones are hard deposits made up of minerals and salts that form in the kidneys and must be passed through a small tube called the ureter, to the bladder, and then through the urethra, another small tube. Dr. Brian Eisner, co-director of the Kidney Stone Program at Massachusetts General Hospital, tells Harvard Health Publishing that drinking the juice of two lemons every day can help reduce kidney stone risk due to lemons' citrate.

檸檬中的檸檬酸有助于預(yù)防腎結(jié)石。腎結(jié)石是由礦物質(zhì)和鹽組成的堅硬沉積物，這些礦物質(zhì)和鹽在腎臟中形成，必須通過一個稱為輸尿管的小管進入膀胱，然后通過尿道。馬薩諸塞州總醫(yī)院腎結(jié)石項目聯(lián)合主任布賴恩·艾斯納博士告訴哈佛健康出版社，每天喝兩杯檸檬汁有助于降低檸檬酸鹽導(dǎo)致腎結(jié)石的風(fēng)險。

A great way to add lemon juice to your daily diet is to enjoy some lemon water. Squeeze the lemon juice into a glass of water, add some ice if you'd like, and enjoy! Drink two of these, and you've reached Dr. Eisner's recommendation. Drinking enough water will also help prevent those painful kidney stones.

在日常飲食中加入檸檬汁的一個好方法就是喝一些檸檬水。把檸檬汁擠到一杯水里，如果你喜歡，可以加些冰塊，然后盡情享受吧!喝兩杯，你就達到了艾斯納博士的建議。多喝水也有助于預(yù)防腎結(jié)石。

All of this evidence shows that vitamin C, plant compounds, and dietary fiber in lemons have numerous health benefits. Add them to your diet to help reduce your risk of heart disease and stroke, reduce your risk of type 2 diabetes, and potentially aid weight loss.

所有這些證據(jù)表明，檸檬中的維生素C、植物化合物和膳食纖維對健康有許多好處。將它們添加到你的飲食中，有助于降低你患心臟病和中風(fēng)的風(fēng)險，降低你患2型糖尿病的風(fēng)險，并可能有助于減肥。