或許你該多吃些薑黃大綱

Turmeric is quickly becoming an "it" superfood. You've probably seen the ingredient all over Pinterest and Instagram in the form of golden-hued lattes, soups, and vegan ice cream. It was even called a "rising star" by Google Food Trends, since searches for turmeric jumped a whopping 56% between November and January. And as a nutritionist, I'm thrilled, since this healthy food trend is both delicious and backed by research.

薑黃正以迅雷不及掩耳之勢成爲超級食物。你也許已經在Pinterest和Instagram上看到過這一成分了，黃金拿鐵、湯和素食冰淇淋中都含有這一成分。谷歌開展的食物流行趨勢活動甚至將其稱爲"後起之秀"，因爲11月和1月期間，薑黃的搜索量猛增了56%。作爲一名營養師，我非常興奮，因爲這一健康食物趨勢既健康，又有研究支持。

Turmeric, a root in the same family as ginger, has long been used as an anti-inflammatory compound in Chinese medicine. Its active ingredient, a yellow compound called curcumin, has been found to have antioxidant, antiviral, and anticancer properties in lab and animal studies. And although more clinical trials about the benefits of curcumin for humans are needed, it's been linked to lower total cholesterol levels and improved liver function after liver disease or damage.

薑黃，與生薑屬於同一科，長期以來都在中藥中作爲消炎化合物使用。其活性成分，一種叫做薑黃素的黃色化合物，已通過實驗和動物試驗被證明具有抗氧化、抗病毒和抗癌特性。儘管還需要開展更多關於薑黃素對人體益處的臨牀試驗，但其已與總的膽固醇水平降低和肝功能改善（肝臟疾病或肝臟受損後）相關。

I eat turmeric almost every day, and advise my clients do the same-with a few caveats. First, I do not advocate taking turmeric supplements, unless they've been prescribed (and will be monitored) by a physician, especially for pregnant women. I also caution my clients against going overboard with turmeric root or powder. Too much has been linked to unwanted side effects, including reflux, low blood sugar, increased bleeding risk, reduced iron absorption, and worsened gallbladder problems.

我幾乎每天都吃薑黃，也建議我的客戶這樣做--但需要注意以下幾點。首先，我不建議服用薑黃補充劑，除非是由醫生開的（需要有人監控），尤其對孕婦更是如此。我還提醒客戶不要過度食用薑黃根或薑黃粉。過多會帶來副作用，包括迴流、低血糖、出血風險增加、鐵吸收減少，以及膽囊問題惡化。

To reap turmeric's benefits, here are some simple meal and snack ideas to help you get a healthy amount of the root in your diet.

這些簡單的膳食和零食想法有助於讓你從飲食中獲得薑黃的健康益處。

Make turmeric paste

做薑黃醬

Turmeric paste is a mixture of ground turmeric, extra virgin coconut oil, cinnamon, and black pepper. It's used in golden milk lattes-those orange-yellow drinks you've probably seen on Instagram-which are made by dissolving the paste into warm almond or coconut milk along with a little organic honey and fresh grated ginger. And while black pepper may seem like an odd ingredient, it actually helps boost turmeric's absorption.

薑黃醬是由磨碎的薑黃、特級初榨椰子油、肉桂和黑胡椒做成的。可放入黃金拿鐵中--你也許已經在Ins上看到過這種橙黃色的飲品了--將薑黃醬溶解在溫熱的杏仁或椰子汁中，然後加入少量有機蜂蜜和新鮮磨碎的生薑，一杯黃金拿鐵就制好了。雖然黑胡椒看上去是一種很不搭邊的成分，但它實際上有助於促進薑黃的吸收。

Sip on turmeric tea

喝薑黃茶

Add a pinch of ground turmeric to warm water along with lemon to start you day. (Note: I'm serious about a pinch-it's pungent, so too much can be tough to swallow.)

將一小撮薑黃放入溫檸檬水中，早上喝哦，開啓美好一天。（注意：真的只要一小撮--味道很烈，所以放太多會下不了口。）