为什么我们应该吃洋葱:洋葱的好处你可能不知道

为什么我们应该吃洋葱:洋葱的好处你可能不知道

Many people are quite afraid to eat onions because the sulfur compounds in onions can make your breath smell and make you cry. However, did you know that these compounds are the main ingredients that make onions an extremely healthy food.

很多人害怕吃洋葱，因为洋葱中的硫化物会让你呼出异味，让你哭。然而，你知道这些化合物是使洋葱成为一种非常健康的食物的主要成分吗?

This brown, white or red plant is an indispensable ingredient in many dishes in the world because of its pungent taste and ability to stimulate the taste buds. Onions are low in calories and rich in vitamin C. It also contains a lot of unique active anti-inflammatory and antioxidant effects.

这种褐色、白色或红色的植物因其辛辣的味道和刺激味蕾的能力，是世界上许多菜肴中不可或缺的食材。洋葱热量低，富含维生素c。它还含有许多独特的活性抗炎和抗氧化作用。

A great source of flavonoid

富含类黄酮

Onions are one of the plants that contain the most flavonoids and plant compounds that are the healthiest. These are polyphenolic compounds that can reduce the risk of cancer, cardiovascular disease and inflammatory diseases.

洋葱是含有最多类黄酮和最健康的植物化合物之一。这些多酚类化合物可以降低患癌症、心血管疾病和炎症疾病的风险。

Flavonoids are compounds that have a strong antioxidant effect that have long been known. Antioxidants help delay or slow down cell damage caused by oxidation in the body. Flavonoids are most concentrated in the outermost meat of the onion, so when processing, do not discard too much of this part.

众所周知，类黄酮是一种具有强抗氧化作用的化合物。抗氧化剂有助于延缓或减缓体内氧化引起的细胞损伤。类黄酮素最集中在洋葱最外层的肉中，所以加工时不要丢弃太多这部分。

One of the most important flavonoids in onions is quercetin. Quercetin has been studied quite extensively for its anti-cancer properties. A recent study demonstrated that quercetin helped slow the growth of tumors in mice with pancreatic cancer.

洋葱中最重要的类黄酮之一是槲皮素。槲皮素因其抗癌特性而得到广泛研究。最近的一项研究表明，槲皮素有助于减缓胰腺癌小鼠肿瘤的生长。

Contains high levels of organic sulfur compounds

含有高浓度的有机硫化物

Onions contain a lot of sulfur compounds. It is sulfur that causes quite a pungent taste for onions. However, these sulfur compounds also have excellent anti-inflammatory effects and even help relieve symptoms of bronchial asthma, arthritis and cardiovascular disease.

洋葱含有很多含硫化合物。正是硫磺让洋葱有一种刺鼻的味道。然而，这些硫化物也有很好的抗炎作用，甚至有助于缓解支气管哮喘、关节炎和心血管疾病的症状。

A 2010 study published in the journal Molecular Aspect of Medicine found that regular consumption of organic sulfur compounds in onions and garlic may help prevent the development of cardiovascular disease. . The thiosulfinate compound in onions is thought to be a natural anticoagulant that can help prevent the formation of blood clots in the arteries, thereby reducing the risk of heart attacks and strokes.

2010年发表在《医学分子方面》杂志上的一项研究发现，经常食用洋葱和大蒜中的有机硫化物可能有助于预防心血管疾病的发展。洋葱中的硫代亚磺酸化合物被认为是一种天然的抗凝剂，有助于防止动脉中血栓的形成，从而降低心脏病和中风的风险。

Very rich in chromium

铬含量很高

Onions contain large amounts of chromium minerals in trace form. Chromium is a component that can help regulate blood sugar and enhance the activity of insulin hormones. It is also directly involved in the metabolism of carbohydrates, fats and proteins. This is especially important for patients with insulin resistance or type 2 diabetes.

洋葱含有大量微量的铬矿物质。铬是一种成分，可以帮助调节血糖和增强胰岛素激素的活性。它还直接参与碳水化合物、脂肪和蛋白质的新陈代谢。这对胰岛素抵抗或2型糖尿病患者尤其重要。

Good source of vitamin C

富含维生素C

Onions are also an excellent source of vitamin C. Vitamin C is a familiar antioxidant and plays an important role in the body's immune function. Vitamin C also works to improve the absorption of non-hem iron. Hemoglobin is a type of iron present in some plant foods like spinach. Stir-fried spinach with onion is a very nutritious food to help prevent iron-deficiency anemia.

洋葱也是维生素C的极佳来源。维生素C是一种常见的抗氧化剂，在人体免疫功能中发挥着重要作用。维生素C也能促进非铁的吸收。血红蛋白是一种铁，存在于一些植物性食物中，如菠菜。菠菜炒洋葱是一种非常有营养的食物，有助于预防缺铁性贫血。

Improve bone density

提高骨质密度

Several studies have demonstrated a link between onion consumption and bone density. This effect is particularly beneficial for women who are about to enter menopause, which are subjects who are prone to decreased bone density leading to osteoporosis.

一些研究已经证明了洋葱的摄入量和骨密度之间的联系。这一效果对即将进入更年期的女性尤其有益，因为她们的骨密度容易降低，从而导致骨质疏松症。

A study of women over 50 years old demonstrated that women who ate onions at least once a day had bone density about 5% higher than those who ate onions less than once a month. The scientists also found that those who regularly consumed onions had a 20% lower risk of hip fractures than those who did not eat onions.

一项针对50岁以上女性的研究表明，每天至少吃一次洋葱的女性骨密度比那些一个月吃不到一次的女性高5%左右。科学家还发现，经常吃洋葱的人比不吃洋葱的人髋部骨折的风险低20%。

How to add onions to your diet

如何在饮食中添加洋葱

Many people are quite afraid of cutting onions because the sulfur compound makes them often have tears. To limit this situation, put the onions in the freezer before processing about 1 hour.

很多人都很害怕切洋葱，因为硫化合物会让洋葱流泪。为了限制这种情况，在加工前将洋葱放入冰箱大约1小时。

Cooling will reduce the activity of the enzymes involved in making allyl sulfate, a compound that makes us shed tears. However, if you do not have much time, you can use a goggles to protect eyes when slicing onions.

冷却会降低制造硫酸烯丙基的酶的活性，硫酸烯丙基是一种能让我们流泪的化合物。但是，如果你没有太多的时间，你可以在切洋葱的时候戴上护目镜来保护眼睛。

Onions are a spice vegetable that can be added to any dish from soups, stews, stir-fries or sauces. It can also be used as a garnish for dishes, or as a great side dish. The flavonoid compounds are mainly concentrated in the outermost flesh right after the crust. Therefore, for the best health benefits, remove as little meat as possible and wait 5 minutes before processing.

洋葱是一种香料蔬菜，可以添加到汤、炖、炒或酱汁中的任何菜肴中。它也可以作为菜的装饰，或作为一个伟大的配菜。黄酮类化合物主要集中在果皮后的最外层果肉中。因此，为了更好的健康，尽量少切肉，5分钟后再加工。

Onions can be eaten raw or cooked. Raw onions often have a very strong pungency, while onions, when cooked, are often more sweet. Try making onions whatever you like, as they are both delicious and healthy.

洋葱可以生吃，也可以煮熟吃。生洋葱通常有很强的刺激性，而洋葱，当烹饪时，通常是甜的。尝试做你喜欢的洋葱，因为它们既美味又健康。