Alefia Arshad Vasanwala
Dietitian
来源： Shutterstock
6 种有益健康的印度香料
上次更新时间： 2021年5月14日 | 3 分钟阅读时间
您知道吗，印度香料具有消炎和抗菌功效，通常还含有大量抗氧化剂？
为庆祝屠妖节（Deepavali），我们将深入研究构成印度流行美食基础的常见印度香料的特性，并探讨它们对健康的潜在益处。
不过需要注意的是，其中一些益处参考自古老的阿育吠陀时代，对草药和香料的科学研究仍然有限。
小豆蔻
抗氧化和抗癌功效
这种味道鲜美的香料对健康大有裨益，在传统医学中的应用已有数百年的历史。一些证据表明，这种香草具有抗氧化特性，并能产生有助于对抗癌症细胞的化合物。
抗炎作用
小豆蔻中富含的抗氧化剂能保护细胞免受损伤，阻止炎症的发生。
治疗口臭和预防龋齿
长期以来，豆蔻一直被用于清新口气和改善口腔健康。这与它能抵抗常见的口腔细菌有关。
肉桂可用于制作 karanji （一种塞有罂粟籽、椰蓉、糖、坚果和小豆蔻的小糕点）和 mithai （一种印度糖果）。
肉桂
有助于降低胆固醇水平
一项对 26 种香料进行比较的研究表明，肉桂的抗氧化剂含量最高，超过了大蒜和牛至。肉桂的抗炎特性可防止形成损害细胞和神经系统的自由基，还有助于降低胆固醇水平。
富含抗氧化剂
肉桂含有大量抗氧化剂，如多酚，可以保护人体免受自由基造成的氧化损伤。这些抗氧化剂具有强大的抗炎特性，可帮助人体抵抗感染和修复组织损伤。
有助于降低罹患心脏病的风险
肉桂已被证明能降低总胆固醇、坏胆固醇（低密度脂蛋白）和甘油三酯的水平，同时维持好胆固醇（高密度脂蛋白）的水平。肉桂中的特殊化合物可能有助于降低心脏病的风险。
它常用于 keema （一种印度香料羊肉）、chicken dhansak （一种印度咖喱）和 namkeens （印度风味小吃）。
芫荽
抗微生物和抗真菌特性
这种超级食品声称具有抗微生物和抗真菌特性，有助于降低血压、血糖水平 和胆固醇水平。
帮助降低血糖
芫荽籽、芫荽提取物和芫荽油都可以通过增加胰腺β细胞释放胰岛素来帮助降低血糖水平。低血糖或正在服用糖尿病药物的人应慎用。
您可能会在 aloo tikki （印度版的肉饼或土豆饼）或 samosa （一种油炸或烘烤的三角形泡芙，里面装有土豆、洋葱、豌豆或扁豆）中尝到香菜的味道。
孜然
帮助消化，减少食源性感染
小茴香富含抗氧化剂，具有抗微生物和消炎的功效。一些研究表明，小茴香还能帮助消化，减少食源性感染。一些研究还表明，在低热量饮食中加入孜然粉，有助于减肥。
有助于控制血糖水平
小茴香可能会降低一些糖尿病患者的血糖水平。不过，其他人体研究显示的结果不一，因此有必要进行更多研究，以确认小茴香籽对糖尿病患者的益处。
它被用于制作一种名为 murukku （用米粉和香料炸成的线圈）的印度流行小吃。但这种小吃应适量食用，因为它脂肪含量高，可能会导致体重增加。
生姜
减轻恶心和炎症
一直以来，生姜都与减轻恶心、疼痛和炎症有关，而且众所周知，生姜还能促进食物消化。
减少恶心和炎症
生姜长期以来一直与减轻恶心、疼痛和炎症有关。它对与怀孕有关的恶心（如孕吐）尤其有效。此外，人们还发现生姜与止痛药一样有效。生姜的大部分功效都归功于姜酚，它具有强大的消炎和抗氧化作用。
有助于骨关节炎
使用生姜治疗骨关节炎的人，疼痛和僵硬感明显减轻，尤其是膝关节骨关节炎。不过，有些人可能不喜欢生姜的味道，并可能会感到胃部不适。
降低血糖，改善心脏健康
最近的研究发现，生姜可能具有抗糖尿病的功效。一项研究发现，生姜可显著改善 HbA1c 水平以及其他可反映心脏病风险因素的生化指标。不过，可能还需要更多的人体研究来验证这一说法。
生姜是印度菜中不可或缺的配料，可以在炖鹰嘴豆、aloo gobi （一道土豆和花椰菜的菜肴）、matar paneer （番茄酱奶酪和豌豆）、dal makhani （用黄油煮扁豆）等菜肴中找到。
姜黄
可预防心脏病发作的药用特性
在印度，生姜作为香料和药草已经使用了数千年。研究表明，姜黄含有具有药用价值的化合物，其中最重要的是姜黄素，它是姜黄的主要活性成分。初步研究发现，姜黄中的姜黄素可以减少心脏搭桥手术患者心脏病发作的次数。
促进大脑功能
姜黄中的姜黄素对脑源性神经促进因子（BDNF）的水平有好处，BDNF 可延缓甚至逆转许多脑部疾病和与年龄有关的脑功能下降。
对抑郁症有好处
一项小型研究表明，姜黄素对抑郁症患者有帮助。这也可能与姜黄素能提高BDNF水平有关，而BDNF与抑郁有关联。还有一些证据表明，姜黄素可以促进大脑神经递质，包括血清素和多巴胺。
姜黄还被用作治疗炎症性 关节炎以及胃、皮肤、肝脏和胆囊问题的膳食补充剂。
记住： 虽然印度流行美食中添加的香料对健康有益，但这些食物，尤其是节日小吃，也可能含糖量或脂肪量较高。因此，一定要注意适量食用！
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10 Health Benefits of Cardamom, Backed by Science. (2018, August 08) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/cardamom-benefits
10 Evidence-Based Health Benefits of Cinnamon. (2018, July 05) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon
8 Surprising Health Benefits of Coriander. (2019, September 17) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/coriander-benefits
Cumin Benefits. (2018, March 01) Retrieved April 24, 2021, from https://www.healthline.com/health/cumin-benefits
11 Proven Health Benefits of Ginger. (2021, March 19) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/11-proven-benefits-of-ginger
10 Proven Health Benefits of Turmeric and Curcumin. (2018, July 13) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
6 health benefits of cumin. (2019, December 12) Retrieved 6 May, 2021, from https://www.medicalnewstoday.com/articles/319562#benefits
10 Health Benefits of Cardamom, Backed by Science. (n.d.) Retrieved on 17 September 2018 from https://www.healthline.com/nutrition/cardamom-benefits#section7
10 Evidence-Based Health Benefits of Cinnamon. (n.d.) Retrieved on 17 September 2018 from https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section2
Coriander. (n.d.) Retrieved on 17 September 2018 from https://www.webmd.com/vitamins/ai/ingredientmono-117/coriander
Ware, M. (2018, January 05). Health benefits of cilantro (coriander). Retrieved on 17 September 2018 from https://www.medicalnewstoday.com/articles/277627.php
9 Powerful Health Benefits of Cumin. (n.d.) Retrieved on 17 September 2018 from https://www.healthline.com/nutrition/9-benefits-of-cumin
Ware, M. (2017, September 11). Ginger: Health benefits and dietary tips. Retrieved on 17 September 2018 from https://www.medicalnewstoday.com/articles/265990.php
10 Proven Health Benefits of Turmeric and Curcumin. (n.d.) Retrieved on 17 September 2018 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
Diwali Festival Food: 23 Things You Must Eat. (n.d.) Retrieved on 20 September 2018 from https://www.baconismagic.ca/india/diwali-festival-food/#Karanji
Purani Delhi Food. (n.d.) Retrieved on 20 September 2018 from http://www.delhitourism.gov.in/delhitourism/eating_out/purani_delhi_food.jsp
Kapoor, S (2016, January 20). Five most unhealthy South Indian snacks. Retrieved on 20 September 2018 from https://www.practo.com/healthfeed/five-most-unhealthy-south-indian-snacks-5475/post
10 Health Benefits of Cardamom, Backed by Science. (2018, August 08) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/cardamom-benefits
10 Evidence-Based Health Benefits of Cinnamon. (2018, July 05) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon
8 Surprising Health Benefits of Coriander. (2019, September 17) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/coriander-benefits
Cumin Benefits. (2018, March 01) Retrieved April 24, 2021, from https://www.healthline.com/health/cumin-benefits
11 Proven Health Benefits of Ginger. (2021, March 19) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/11-proven-benefits-of-ginger
10 Proven Health Benefits of Turmeric and Curcumin. (2018, July 13) Retrieved April 24, 2021, from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
6 health benefits of cumin. (2019, December 12) Retrieved 6 May, 2021, from https://www.medicalnewstoday.com/articles/319562#benefits
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