姜黄粉燕麦牛奶（范思晖译）

Turmeric Comes on Strong营养明星姜黄粉，下面我们就来聊聊关于姜黄粉燕麦牛奶?接下来我们就一起去了解一下吧!

姜黄粉燕麦牛奶

Turmeric Comes on Strong

营养明星姜黄粉

How safe are curcumin and turmeric?

姜黄素和姜黄粉有多安全？

Curcumin has generally been found to be safe even at high doses, at least with short-term use. Still, there have been reports of diarrhea, abdominal pain or discomfort, rashes, headaches, yellow stool, and nausea from high doses. Long-term safety of high doses is unknown. The spice turmeric, like certain dark leafy greens, contains a high concentration of oxalates, which can reduce absorption of iron and other minerals; curcumin extracts would not contain oxalates. People who form calcium oxalate kidney stones (the most common type) need to limit their intake of dietary oxalates and thus should avoid high amounts of turmeric, some research suggests.

至少就短期来看，即使大量食用，姜黄素总体上也是安全的。不过，还是有报告说，大量食用会出现腹泻、腹痛或不适、皮疹、头痛、粪便发黄和恶心。高剂量的长期安全性尚不得而知。作为香料的姜黄粉，跟某些深绿叶蔬菜一样，含有丰富的草酸，会降低铁及其他矿物质的吸收；姜黄素提取物不会含有草酸。某些研究表明，草酸钙肾结石（最常见类型）患者需要限制膳食草酸的摄入，从而应该避免吃大量姜黄粉。

Too good to be true?

好得难以置信？

Researchers from the MD Anderson Cancer Center at the University of Texas looked at the clinical trials on curcumin in a 2013 review in the AAPS Journal. They concluded that “from the findings of the completed clinical trials, it may seem that curcumin’s clinical efficacy is too good to be true ... However, poor bioavailability and limited adverse effects reported by some investigators are a major limitation to the therapeutic utility of curcumin.”

来自德克萨斯大学MD安德森癌症中心的研究者，考察了对于姜黄素的临床试验，于2013年在《美国药学科学家协会杂志》上发表了一篇评议。他们总结说：“从全部临床试验的发现结果来看，姜黄素的临床效果似乎好得难以置信……不过，某些研究者报告说，姜黄素生物可利用率不佳，会引发少许不良反应，这使其治疗价值大打折扣。”

Bottom line: It’s good that scientists continue to study spices and other plant compounds. Some of these may turn out to be like aspirin, which was isolated from willow bark more than a century ago. Maybe one day, curcumin, with or without other compounds from turmeric, will yield such a drug that can be purified and standardized.

最低期望：科学家坚持研究香料及其他植物复合物，这是好事。其中一些，结果会像100多年前从柳树皮中分离出的阿司匹林。或许有朝一日，姜黄素，无论是否伴有其他来自姜黄粉的成分，都会制造出可以提纯并标准化的类似药物。

For now, the research on curcumin, while promising, is still preliminary. We don’t recommend the supplements because of the many unknowns—about absorbability, proper dosing, and safety. The supplements contain varying components of turmeric in widely ranging doses. Be skeptical of marketing claims that certain brands have “enhanced bioavailability”—only well-designed trials can determine if this is true and whether this yields clinical benefits.

目前来说，对姜黄素的研究，尽管前途光明，也不过是刚刚上路。由于诸多未知因素——吸收率、正常剂量和安全性等方面，我们不推荐该补品。姜黄素补品含有的姜黄粉成分五花八门，剂量变动极大。某些品牌宣称“强化了生物利用率”，对于这种营销口号，要保持怀疑——只有精心设计的试验才能确定这是否属实，该产品是否能产生临床实效。

We recommend getting curcumin from turmeric, if you like its taste, even though this is a less concentrated source than most supplements. Consuming turmeric with food containing fat may boost the absorption of its curcumin.

我们推荐从姜黄粉中摄取姜黄素，如果你喜欢其味道的话。不过，相比大多数补品，这是浓度较低的来源。跟含有油脂的食物一起吃姜黄粉，可以增进其中姜黄素的吸收。