很少有人知道苹果汁对健康的好处

很少有人知道苹果汁对健康的好处

Apple juice is a refreshing drink and has a number of benefits for human health. So what is the use of apple juice and when is the best time to drink it?

苹果汁是一种提神的饮料，对人体健康有很多好处。那么苹果汁的用途是什么?什么时候喝苹果汁最好?

Apples are a familiar fruit to us. Eating apples has many health benefits as it contains a lot of vitamins and other nutrients. So apple juice also has certain benefits, but do you know all the benefits of apple juice and its limitations?

苹果是我们熟悉的水果。吃苹果对健康有很多好处，因为它含有大量的维生素和其他营养物质。所以苹果汁也有一定的好处，但是你知道苹果汁的所有好处和它的局限性吗?

1. Apple juice aids hydration

苹果汁有助于补水

Apple juice is comprised of 88% water and it tastes really good. This makes it easier for the body to absorb - especially for those who are sick and at a higher risk of dehydration.

苹果汁中88%是水，味道真的很好。这使身体更容易吸收，特别是对那些生病和脱水风险较高的人。

In fact, some pediatricians recommend diluted apple juice for children who are mildly dehydrated and older than 1 year.

事实上，一些儿科医生建议一岁以上轻度脱水的儿童喝稀释的苹果汁。

In a study of children with mild dehydration from diarrhea and vomiting, children who were given diluted apple juice were 6.5% less likely to need intravenous fluids than children who were given the drink- electrolyte water.

在一项针对腹泻和呕吐导致轻度脱水的儿童的研究中，服用稀释苹果汁的儿童需要静脉输液的可能性比服用电解质水饮料的儿童低6.5%。

2. Apple juice contains beneficial plant compounds

苹果汁含有有益的植物化合物

Apples are rich in plant compounds, especially polyphenols. While most of these compounds are in the peel, some of the apple flesh is retained in the juice.

苹果富含植物化合物，尤其是多酚。虽然这些化合物大部分都存在于果皮中，但一些苹果果肉却保留在果汁中。

These plant compounds can protect your cells from inflammation and oxidative damage. Both of these processes are fundamental factors influencing chronic conditions, including some cancers and heart disease.

这些植物化合物可以保护你的细胞免受炎症和氧化损伤。这两个过程都是影响慢性疾病的基本因素，包括一些癌症和心脏病。

In one study, healthy men drank 2/3 cups (160 ml) of apple juice, then scientists took their blood. Their blood oxidative damage was inhibited within 30 minutes of drinking the juice, and this effect continued for up to 90 minutes.

在一项研究中，健康男性喝了2/3杯(160毫升)苹果汁，然后科学家采集了他们的血液。在饮用果汁30分钟内，他们的血液氧化损伤就被抑制了，并且这种效果持续了90分钟。

For more polyphenols, choose fresh apple juice with apple powder still remaining, not the one that has been stripped of this portion.

要想获得更多的多酚，可以选择含有苹果粉的新鲜苹果汁，而不是已经去掉这部分的苹果汁。

One analysis found that cloudy apple juice had up to 62% more polyphenols than clear apple juice. So it's best to use homemade fresh apple juice at home.

一项分析发现，混浊的苹果汁比清澈的苹果汁多含有62%的多酚。所以最好在家里用自制的新鲜苹果汁。

3. Apple juice can support heart health

苹果汁对心脏健康有益

The plant compounds - including polyphenols - in apple juice may be especially beneficial for heart health. Polyphenols can prevent LDL (bad) cholesterol from oxidizing and building up in your arteries. Higher levels of oxidized LDL are associated with an increased risk of heart attack and stroke.

苹果汁中的植物化合物——包括多酚——可能对心脏健康特别有益。多酚可以防止低密度脂蛋白(有害的)胆固醇在动脉中氧化和堆积。高水平的氧化低密度脂蛋白会增加心脏病发作和中风的风险。

One study observed that when healthy adults drank 375ml of apple juice for 6 weeks, their LDL (bad) cholesterol was 20% more antioxidant than initially.

一项研究发现，当健康的成年人连续6周喝375毫升苹果汁时，他们的低密度脂蛋白(有害的)胆固醇的抗氧化剂含量比最初增加了20%。

Additionally, when healthy women drank 310ml of clear apple juice, their antioxidant activity increased by almost 11% within 1 hour of drinking the juice, compared to taking a placebo.

此外，健康女性饮用310ml的清苹果汁后，与服用安慰剂相比，抗氧化活性在1小时内增加了近11%。

This increase in antioxidant activity means that drinking apple juice has the potential to protect us from heart disease. However, more human studies are still needed to confirm these health benefits of apple juice.

这种抗氧化活性的增加意味着喝苹果汁有可能保护我们远离心脏病。然而，还需要更多的人体研究来证实苹果汁的这些健康益处。

4. Apple juice can protect the brain

苹果汁可以保护大脑

Preliminary studies show that apple juice can support brain function and mental health as you get older. Some of these protections may be due to the antioxidant activity of the juice polyphenols. They can protect your brain from damage by unstable molecules called free radicals.

初步研究表明，随着年龄的增长，苹果汁可以支持大脑功能和心理健康。这些保护可能是由于果汁多酚的抗氧化活性。它们可以保护你的大脑免受不稳定分子称为自由基的损害。

In a series of studies, old rats were given apple juice daily equivalent to 480‒720 ml per person. When the rats consumed the juice for one month, the results were as follows:

在一系列研究中，研究人员给年龄较大的老鼠每人每天喝相当于480-720毫升的苹果汁。当大鼠饮用果汁一个月后，结果如下:

They performed significantly better on maze-based memory tests, compared with the control group without drinking apple juice.

与不喝苹果汁的对照组相比，他们在迷宫记忆测试中表现明显更好。

Maintain levels of acetylcholine in the brain, a neurotransmitter important for good memory and mental health and a tendency to decline in old age - as was the case in the control group in this study.

维持大脑中乙酰胆碱的水平，乙酰胆碱是一种神经递质，对良好的记忆力、心理健康以及老年时的衰退趋势很重要——就像这项研究中的对照组一样。

Suppresses an increase in the beta-amyloid protein segments in the brain, which are implicated in brain damage in Alzheimer's disease.

抑制大脑中-淀粉样蛋白片段的增加，该片段与阿尔茨海默氏症的脑损伤有关。

Additionally, when people with Alzheimer's were drinking 240 ml of apple juice per day for 1 month, their mental and behavioral symptoms - like anxiety, restlessness, and false beliefs - improved by 27%. ..Further studies are still needed to confirm apple juice's use on brain function.

此外，当老年痴呆症患者每天喝240毫升苹果汁一个月后，他们的精神和行为症状——比如焦虑、烦躁和错误信念——改善了27%。苹果汁对大脑功能的作用还需要进一步的研究来证实。