隔夜菜不能丢，它更有助于你的健康

VEG TO BEAT IBS
蔬菜防止肠易激综合征

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，为了不破坏维生素C，烹饪蔬菜时不可煮太久。但一些人认为有消化问题的人，如患有肠易激综合征的人，应该将洋葱、大蒜等含不溶性纤维（容易引起腹胀）的蔬菜多煮一段时间。而隔夜菜再加热时正好可以进一步软化这些纤维。

Dr Christie is unconvinced. ‘Sorry, you aren’t going to make any real difference to the molecular structure,’ she says.
克里斯蒂博士对此表示不认同，她说：“对不起，你不会对其分子结构做出任何实质性的改变。”

‘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.’
“这种说法尚未被证实，我不推荐。但那些患有肠易激综合征的患者应该关注专业网站，如ibsdiet.org，以避免食用某些食物。”

‘GOOD GUT’ POTATOES
土豆有助肠道健康

A 1992 UK study found cooked potatoes contained just 7 percent resistant starch (the indigestible type). But when cooled, it jumped to 13 percent.
英国1992年的一项研究发现，煮熟的土豆只含7%的抗酶解淀粉（不易于消化型），但当冷却后这一数字却骤升至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.
其他独立的研究已经发现，这种淀粉与膳食纤维有相同的好处，可以防止患结肠癌，增加饱腹感，甚至可能减少脂肪堆积。

‘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.’
克里斯蒂博士说：“土豆加热冷却后，其中的淀粉分子扩大并结晶，人吃下去后，消化系统会像处理纤维一样消化这种抗酶解淀粉。

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.
抗酶解淀粉的另一个鲜明特点就是它的不可分解性。这意味着它有助于食物在消化系统里蠕动，预防便秘。当再次加热土豆，这种淀粉也不会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.’
”生马铃薯将是最理想的，但却很难吃。”克里斯蒂博士说。“冷却的熟马铃薯也许是个不错的折中选择。”

Make them into potato salad or simply sauté.
也可以把它们做成土豆沙拉或者加少许奶油煎熟。

HEART-FRIENDLY CURRY
咖喱有益心脏

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过一天后也会变得温和。更重要的是，它可能更容易消化、含有更多营养，因为肉在过夜后更加细嫩。

‘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几小时，动物蛋白就会降解，变得无比柔软。”克里斯蒂博士说。

‘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，这是个提高便宜猪肉的质地的好方法。放置足够长的时间使其鲜嫩，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.
如果你由于受烧心或腹胀的困扰，不想吃红肉，那么这就是个更易消化的选择。理论上，它也可能释放出更多的微量元素，如铁等，有助于缓解贫血。

Vocabulary

congealed：凝固的

starch：淀粉

glucose：葡萄糖

germinate：发芽

cider vinegar：苹果醋

simmer：用文火熬

constipation：便秘

unpalatable：难吃的

anaemia：贫血

（译者：SarahDu，编辑：杜娟）