十字花科蔬菜: 健康益处_北京外宾旅游指南

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Cruciferous Vegetables: Health Benefits

Cruciferous vegetables have risen in popularity recently due to their apparent cancer-fighting properties. Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Fun fact: The name “cruciferous” is an informal classification for members of the mustard family and comes from the Latin cruciferae meaning “cross bearing,” because the four petals resemble a cross.

十字花科蔬菜由于其明显的抗癌特性，最近越来越受欢迎。十字花科蔬菜种类繁多，包括西兰花、花菜、卷心菜、羽衣甘蓝、小白菜、芝麻菜、球芽甘蓝、甘蓝叶、豆瓣菜和小萝卜。有趣的事实:“十字花科”这个名字是芥菜科成员的非正式分类，来自拉丁语的意思是“交叉”，因为四个花瓣像一个十字架。

Cruciferous Vegetables 十字花科蔬菜（Image Credit: soulfoodsalon.com ）

Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Fiber is an important nutrient to incorporate if weight loss is the goal, as it helps keep you fuller longer.

十字花科蔬菜热量低，富含叶酸、维生素C、E、K和纤维。如果减肥是你的目标，纤维是一种重要的营养素，因为它能让你的饱腹感更持久。

Cruciferous vegetables are also good sources of phytonutrients, which are plant-based compounds that may help lower inflammation and reduce the risk of developing cancer.

十字花科蔬菜也是植物营养素的良好来源，这些植物营养素是基于植物的化合物，可能有助于降低炎症和患癌症的风险。

Also present in cruciferous vegetables are glucosinolates. These chemicals are not only responsible for the aroma and flavor of these plants, but they have also been shown to have anticancer effects. According to the National Cancer InstituteTrusted Source, studies in rats and mice have demonstrated that indoles and isothiocyanates, the compounds that form from broken down glucosinolates, protect cells from DNA damage, inactivate carcinogens, and have antibacterial and anti-viral effects.

十字花科蔬菜中还含有硫代葡萄糖苷。这些化学物质不仅使这些植物有香气和味道，而且还被证明有抗癌作用。据美国国家癌症研究所可信来源报道，在大鼠和小鼠身上进行的研究表明，从分解的硫代葡萄糖苷中形成的吲哚类化合物和异硫氰酸盐化合物可以保护细胞免受DNA损伤，灭活致癌物，并具有抗菌和抗病毒作用。

The link between consuming cruciferous vegetables and a reduced risk of cancer in humans is not quite as clear. Specifically, prostate, colorectal, lung, and breast cancers have been studied, and most show little to no association.
However, a few studies have shown that the bioactive components in cruciferous vegetables have beneficial effects on biomarkers of cancer-related processes in some people.

食用十字花科蔬菜和降低人类癌症风险之间的联系还不是很清楚。具体来说，前列腺癌、结肠直肠癌、肺癌和乳腺癌已经被研究过，大多数都显示两者几乎没有联系。然而，一些研究表明，十字花科蔬菜中的生物活性成分对某些人的癌症相关过程的生物标志物有有益的影响。

Compounds in Cruciferous Vegetables called thiocyanates can interfere with the body’s ability to absorb iodine. This may contribute to a condition called hypothyroidism. Hypothyroidism is characterized by an underactive thyroid gland. Symptoms include an enlarged thyroid gland, weight gain, constipation, dry skin and reduced energy levels. Although cruciferous vegetables like broccoli are very healthy, adding high amounts to smoothies or green juices can contribute to a massive intake of these compounds. People who are sensitive to thyroid problems should avoid consuming these veggies in very large amounts.

十字花科蔬菜中的硫氰酸盐会干扰人体吸收碘的能力。这可能会导致甲状腺功能减退。甲状腺功能减退症的特征是甲状腺机能减退。症状包括甲状腺肿大、体重增加、便秘、皮肤干燥和能量水平下降。虽然像西蓝花这样的十字花科蔬菜是非常健康的，对甲状腺问题敏感的人应该避免大量食用这些蔬菜。

以上内容主要来自healthline和其他网络信息，主要用于提升英语阅读，内容仅供参考，具体请咨询您的医生。

备注: 专家说：这些蔬菜里面还有一种硫氢酸的成分会减少甲状腺对碘的摄取，因此只要患者没有甲状腺功能低下这些问题，吃这类食物是没有问题的。

附专家问答：周翔主任医师/介入科/中国医学科学院肿瘤医院

问题描述：

十字花科蔬菜与甲状腺结节问题描述：因为脖子上用手摸着好像有一个小结节，去医院检查后说是甲状腺结节。现在在家吃药治疗。有邻居说甲状腺病不能吃十字花科蔬菜。十字花科蔬菜与甲状腺结节有什么关系？哪些菜是十字花科？

专家诊断：

病情分析：没有这个说法，十字花科的蔬菜的多种，如大白菜、萝卜、芥菜等都是属于此类，没有听说过有甲状腺结节的人不让吃这类的蔬菜，这类的蔬菜都非常普通的，也没有刺激性的物质，所以说十字花类的蔬菜与甲状腺结节的病症没有关系，是可以照吃不误。（有来医生www.youlai.cn）

Cruciferous Vegetables 十字花科蔬菜 (Image Credit: .eatright.org)

重点单词和词组

cruciferous /kruːˈsɪf.ɚ.əs/ 十字花科的

arugula /əˈruː.ɡə.lə/芝麻菜（其长绿叶用来做色拉）

brussels sprouts /ˈbrʌsəlz spraʊts/ 球子甘蓝

collards /ˈkɑː.lɚd/ 甘蓝叶

watercress /ˈwɑː.t̬ɚ.kres/ 豆瓣菜，水田芥（水生植物，叶子常作色拉食用）

folate /ˈfou.leɪt/ 叶酸（一种水溶性维生素）

phytonutrient 该单词由Phyto（希腊语“plant”, 植物的意思）+ nutrient = 植物营养，植物营养成分
phyto 发音：fai·tow
Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals. "Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats. Fruits and vegetables contain phytonutrients.

glucosinolates /ɡljuːkəʊsɪnə'leɪts/ 硫代葡萄糖苷(一定抗癌的功能作用)

indoles 吲哚类化合物

isothiocyanate 异硫氰酸盐（十字花科蔬菜中含量丰富）

carcinogen /kɑːrˈsɪn.ə.dʒən/ 致癌物质

prostate /ˈprɑː.steɪt/ 前列腺

thiocyanate 硫氰酸盐

iodine /ˈaɪ.ə.daɪn/ 碘

hypothyroidism /ˌhaɪpoʊˈθaɪrɔɪdɪzəm/ 甲状腺功能减退

thyroid gland /ˈθaɪrɔɪd ɡlænd/甲状腺