VEG TO BEAT IBS
蔬菜防止腸易激綜合征

We all know that cooking vegetables for longer removes vitamin C. But some believe that people with digestive problems, such as irritable bowel syndrome, ought to overcook vegetables containing insoluble fibre, such as onions and garlic, which can cause bloating. Reheating the next day could supposedly soften them further.
大家都知道，為了不破壞維生素C，烹飪蔬菜時不可煮太久。但一些人認為有消化問題的人，如患有腸易激綜合征的人，應該將洋蔥、大蒜等含不溶性纖維（容易引起腹脹）的蔬菜多煮一段時間。而隔夜菜再加熱時正好可以進一步軟化這些纖維。

Dr Christie is unconvinced. ‘Sorry, you aren’t going to make any real difference to the molecular structure,’ she says.
克里斯蒂博士對此表示不認同，她說：“對不起，你不會對其分子結構做出任何實質性的改變。”

‘This isn’t proven and I don’t recommend it. IBS suffers ought instead to find out which foods to avoid on specialist websites, such as ibsdiet.org.’
“這種說法尚未被證實，我不推薦。但那些患有腸易激綜合征的患者應該關注專業網站，如ibsdiet.org，以避免食用某些食物。”

‘GOOD GUT’ POTATOES
土豆有助腸道健康

A 1992 UK study found cooked potatoes contained just 7 percent resistant starch (the indigestible type). But when cooled, it jumped to 13 percent.
英國1992年的一項研究發現，煮熟的土豆只含7%的抗酶解淀粉（不易于消化型），但當冷卻后這一數字卻驟升至13%。

Separate research has discovered this starch has the same benefits as dietary fibre, that protects against colon cancer, increases the feeling of fullness and might even reduce fat storage.
其他獨立的研究已經發現，這種淀粉與膳食纖維有相同的好處，可以防止患結腸癌，增加飽腹感，甚至可能減少脂肪堆積。

‘When potatoes are cooled after heating, the starch molecules expand and crystallise,’ says Dr Christie. ‘Once swallowed, this resistant starch is treated like fibre by the digestive system.’
克里斯蒂博士說：“土豆加熱冷卻后，其中的淀粉分子擴大并結晶，人吃下去后，消化系統會像處理纖維一樣消化這種抗酶解淀粉。

Another brilliant feature of resistant starch is that it can’t be broken down. This means it helps food move through the system, preventing constipation. And it doesn’t turn back into normal starch if the potatoes are then reheated.
抗酶解淀粉的另一個鮮明特點就是它的不可分解性。這意味著它有助于食物在消化系統里蠕動，預防便秘。當再次加熱土豆，這種淀粉也不會回到正常的淀粉形式。

‘Raw potato would be ideal, but would be pretty unpalatable,’ says Dr Christie. ‘Cold cooked ones might be a happy compromise.’
”生馬鈴薯將是最理想的，但卻很難吃。”克里斯蒂博士說。“冷卻的熟馬鈴薯也許是個不錯的折中選擇。”

Make them into potato salad or simply sauté.
也可以把它們做成土豆沙拉或者加少許奶油煎熟。

HEART-FRIENDLY CURRY
咖喱有益心臟

Even the fieriest curry is gentler the next day. What’s more, it may be easier to digest and contain more nutrients as the meat tenderises overnight.
即使最火辣的咖喱放過一天后也會變得溫和。更重要的是，它可能更容易消化、含有更多營養，因為肉在過夜后更加細嫩。

‘If you leave a meat curry for a few hours, the animal proteins degrade and become softer,’ says Dr Christie.
“如果你把咖喱肉放上幾小時，動物蛋白就會降解，變得無比柔軟。”克里斯蒂博士說。

‘This is firstly a good way of improving the texture of cheaper cuts of meat. Tenderising for long enough will create a fine melt-in-the-mouth dish.’
“首先，這是個提高便宜豬肉的質地的好方法。放置足夠長的時間使其鮮嫩，口感也更佳。”

If you struggle to eat red meat — and suffer heartburn or bloating — this is a more digestible version. Theoretically it may also release more trace elements such as iron, which can help with anaemia.
如果你由于受燒心或腹脹的困擾，不想吃紅肉，那么這就是個更易消化的選擇。理論上，它也可能釋放出更多的微量元素，如鐵等，有助于緩解貧血。

Vocabulary

congealed：凝固的

starch：淀粉

glucose：葡萄糖

germinate：發芽

cider vinegar：蘋果醋

simmer：用文火熬

constipation：便秘

unpalatable：難吃的

anaemia：貧血

（譯者：SarahDu，編輯：杜娟）