Meaty bones, cartilage, connective tissue, and marrow are packed with vitamins, minerals, and proteins. Bone and connective tissue, "collagen" broths and stocks are a staple in almost every cuisine around the globe, forming the basis of traditional terrines, sauces, gravies, soups, and stews. These stocks are a rich source of proteins and amino acids such as collagen, hyaluronic acid, glucosamine, glutamine, proline, hydroxyproline, and glycine, and provide these nutrients in a form that is easily utilised by the body. The amino acid profile of broth helps to balance the amino acid profile of muscle meat – essential for long-term health. "Bone" broth is part of a nose-to-tail, ancestral diet, and every culture on earth has had a bone or meat stock or broth in its diet. But how exactly can bone broth help our health? Here are our top 10 reasons why everyone should be drinking bone broth, recipe and instructions, and an explanation of the differences between bone and meat-based broths, and the difference between stocks and broths.
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目录
1.支持免疫系统
人们常说，鸡汤能治伤风，这话有一定道理，因为骨头汤中的氨基酸已被证明能支持健康的免疫反应。对鸡汤的研究发现，这些作用可以帮助人体应对上呼吸道感染。其他研究表明，肉汤中的 40-50% 饱和动物脂肪有助于免疫系统和血清脂质运输蛋白应对感染。
2.支持肠道健康
Gut health is dependent on the gut microbiome and the healthy functioning of the mucosal layer and the cells of the gut lining. If these are compromised, undigested food particles may move into the bloodstream. This leads to an immune system response causing food sensitivities and digestive complaints. Bone broth contains essential amino acids, particularly glutamic acid, collagen, and trace minerals. These nutrients support healthy gut function, feed the cells of the gut wall and the microbiota, and support the regeneration of the protective mucosal layer. This supports those with common complaints such as bloating and wind and alleviates sensitivities. A study in mice with damage to their gut lining found that the ad libitum intake of beef bone/collagen broth decreased colon tissue damage and corresponding blood markers.
3.支持骨骼强健
我们的骨骼中约有 50% 是胶原蛋白。胶原蛋白肽（蛋白质）被认为具有维持骨骼矿物质密度和防止骨骼衰弱的潜力。研究表明，胶原蛋白肽能支持成骨细胞合成新骨。摄入胶原蛋白可以 支撑骨 随着年龄的增长，体重也会增加。
4.让肌肤焕发光彩
许多护肤品公司在其产品中添加胶原蛋白，以促进健康老化。胶原蛋白是人体内含量最丰富的蛋白质之一，它有助于形成组织，使我们的皮肤光滑、富有弹性，看起来更年轻。骨汤中天然存在的胶原蛋白富含脯氨酸，这是一种经过深入研究的氨基酸，可支持皮肤更新。胶原蛋白中的氨基酸是产生胶原蛋白的基石。胶原蛋白肽能与帮助制造胶原蛋白的细胞结合，支持胶原蛋白的生成，还能起到抗氧化的作用。几项随机对照试验发现，在提供标准护理的同时补充胶原蛋白水解物，比只提供标准护理的恢复速度要快得多。将维生素 C 与骨头汤搭配使用，可以对皮肤的健康和外观产生持久的影响。胶原蛋白还含有透明质酸，可以减少细纹和皱纹，使皮肤更加紧致。
5.支持能量和血糖平衡
中国传统疗法使用肉汤来补血、益气和固精。在肉汤中加入一大块红肉和/或确保骨头和关节中有肉和结缔组织，尤其是肌腱，可提供额外的营养，支持体内能量的产生。富含明胶的肉汤中含有的氨基酸甘氨酸已被证明可以支持血液中的糖分水平，帮助稳定能量。甘氨酸还能帮助提供能量。尽管肉汤中的矿物质和电解质的含量并不像它所标榜的那样高，但仍然足以补充矿物质的摄入量，这有助于保持身体水分充足，维持能量，对肌肉、神经和健康的大脑也是必不可少的。
6.支持健康消化
骨头汤中的明胶能吸水，增加消化道中的酶液，使食物能正常通过胃肠。这有助于适当的消化和吸收，支持健康的肠道蠕动。明胶也被证明有助于维持健康的胃酸水平。传统文化中，人们经常将骨头汤中的明胶加入儿童牛奶中，使其更易消化。明胶可以添加到任何食物中，尤其是在帮助消化传统烹制的谷物方面，玉米是唯一的例外之一。
7.支持关节健康
这就是骨头汤的真正优势所在......随着年龄的增长，我们的关节自然会出现磨损，软骨也会受损。传统上，骨头汤中的明胶（胶原蛋白的熟化形式）可用于维护软骨和结缔组织，降低肌腱和韧带的硬度，减少摩擦。一些消化后的明胶会变性（分解），足以被小肠吸收，然后用作维持蛋白质和结缔组织的基石。未变性的胶原蛋白可支持免疫细胞恢复受损的软骨。
骨汤还含有蛋白聚糖，主要是透明质酸、葡萄糖胺和硫酸软骨素，它们为我们的关节软骨、皮肤、肌肉和骨骼提供缓冲和润滑，支持再生和水合作用。我们的血管也需要胶原蛋白来保持柔软。
8.支持体重管理
由于肉骨汤是极好的营养来源，因此鼓励在禁食和病后恢复期间饮用。它非常适合高脂肪、低碳水化合物饮食，可能有助于减少 "酮流感 "的迹象。如前所述，它已被证明有助于血糖平衡，支持健康的体重和瘦肉。骨汤中的胶原蛋白还能减少脂肪团的出现，脂肪团的出现是由于缺乏胶原蛋白形成的结缔组织。
9.改善睡眠
Bone broth is rich in glycine, an amino acid and neurotransmitter that supports the central nervous system. Glycine has been found to support sleep, reduce the amount of time it takes to fall asleep, extend sleep duration, delay the onset of nocturia (nighttime peeing), and improve morning fatigue.
10.增强排毒功能
骨头汤含有支持细胞和肝脏排毒所需的营养物质。骨头汤中的营养成分可以帮助人体排毒，排出毒素、多余的荷尔蒙和其他废物。久煮骨头汤中的矿物质还能起到螯合剂的作用，帮助清除汞和铅等重金属。
矿物质含量
Contrary to popular belief, a broth made solely with bones does not necessarily contain an abundance of minerals, like calcium, potassium, and magnesium. This is because bones are very hard compounds, and they do not give up their stash of minerals easily. Also, although bones contain most of the calcium in an animal’s body, you’d have to eat at least 50 g of bone to get one day’s calcium requirements! Adding vegetables and herbs/spices can enhance the taste and increase the mineral content, but it can also increase the amount of anti-nutrients, such as oxalic acid, in the broth, so be sparing if those things are an issue for you. The mineral content of a bone broth without vegetables can be slightly improved by adding an acid medium, like apple cider vinegar, to the cooking water. The type of animal, the type of bone, and the cooking time can influence the amount of minerals in your finished broth. The upshot is that you cannot necessarily rely on bone broth alone to provide you with your daily calcium requirements. If you really want to get some more bone and teeth-building minerals, gnaw on some chicken bones after cooking, or sterilise and grind bones to make a bone meal. Traditional ruminant or pork bone broths in Asia cook for a minimum of 48 hours. This may increase calcium content of the broth, but more research is needed in the area of bone broths and mineral content. Bone/collagen broth really is more about the collagen, amino acids like glycine, hydroxyproline, glutamine, and arginine, and its other compounds such as glucosamine, chondroitin, and hyaluronic acid.
高汤与肉汤
肉汤
- 成分 Meat (chicken, beef, or fish), a bone or two, vegetables (optional), and seasonings.
- 准备工作 炖煮时间较短，一般为几个小时。
- 一致性： 薄而流动。
- 味道 Milder and less seasoned than broth, often used as a base for soups or enjoyed as is.
- 例如 Chicken broth, beef broth, fish broth, potassium broth (only potatoes and other veg).
股票
- 成分 Bones with connective tissue, especially joint bones and feet, often with some meat and vegetables.
- 准备工作 Simmered for a longer time, up to 8 hours, 24 hours, 48 hours, or more, to extract collagen.
- 一致性： 由于胶原蛋白中含有明胶，因此口感更浓稠，冷却后可能会凝胶。
- 味道 More pronounced and seasoned, usually used as a base for other dishes.
- 例如 Chicken stock, beef stock, fish stock.
In essence, broth is a seasoned liquid for direct consumption, while stock is a flavorful base for other dishes, especially those requiring a richer, thicker consistency, such as soups and gravies.
Modern “Bone Broth”:
- 虽然骨汤经常被称为肉汤，但严格来说，骨汤是一种高汤，因为其制作方法是将骨头长时间炖煮。
- If it’s made with plenty of connective tissue (either attached to the bone or separate), it is particularly rich in collagen and is known for its health benefits.
- 在 "骨头汤 "中加入腱子，会使汤的凝胶性和胶原蛋白含量远高于单纯的骨头，而且汤需要更少的烹饪时间就能得到更浓稠的稠度。
- If your refrigerated broth does not acquire that jelly-like consistency, you are using too many clean bones and not enough connective tissue. Try adding feet, fish head, knee bones, necks, tendons, etc.
烹饪肉汤
如果您患有组胺不耐受症，许多人建议缩短烹饪时间。肠道与心理综合症饮食的核心是烹煮时间较短、肉质较多的肉汤，这可能更适合有肠道/大脑轴问题的儿童。
关于骨头汤的一个问题是人们经常讨论的重金属毒性的可能性。研究表明，即使添加了醋，通过长时间慢炖骨头汤提取的有毒金属可能也很少；不过，最好还是从优质来源获取骨头，而且最好是有机骨头，但一定是牧场喂养、成品和散养的骨头。
自制骨头汤食谱
- A selection of bones with meat and connective tissue still attached – joints, marrow bones (cut), feet (chicken feet, pork trotters), chicken carcass, etc.
- 或一整只鸡（如果烹饪时间较短，鸡肉可以当饭吃）。
- 1-2 beef tendons per litre of water (ask your local butcher)
- 1 个洋葱（带皮或不带皮）
- 1 根胡萝卜切碎
- 1-2 根芹菜梗或芹菜块
- 每升水中加入 10-20 毫升苹果醋（视口味而定--酸性越强，越能使骨头降解）
- 海盐适量（每升水约 ½-1 茶匙）
可选：
- 一块肉（较便宜的肉块，如卡其牛排，或较美味的内脏，如心脏）或猪肚，这是传统中医对女性的建议
- A small number of other vegetable off cuts (these can be placed in the freezer and stored until you are making a broth)
- 一些新鲜欧芹或香草
- 切碎的鲜姜球
- ½ 茶匙胡椒粉
推荐用量
慢炖锅
煮肉汤最简单、"即煮即忘 "的方法是在慢炖锅中用小火煮一夜或更长时间。这样就不需要在炉子上放一个大锅，也不需要经常看管。
锅放在炉子上
- 将所有配料（新鲜欧芹除外）放入大锅中，加水没过锅盖。
- 煮沸，去除浮在表面的浮渣（泡沫
- 盖上盖子，小火慢炖 6-24 小时（鱼肉和鸡肉的炖煮时间较短，猪肉的炖煮时间较长，牛肉等的炖煮时间最长）。
- 关火前 20 分钟，加入欧芹并进行相应的调味
- 不要去除脂肪。动物脂肪非常滋补，与金黄色的液体相得益彰。
- Once slightly cooled (warm, not cold), remove vegetables, squeeze out any liquid, and strain
- 去除结缔组织和肌腱，用于煲汤和砂锅菜
- 倒入容器中，放入冰箱或冷冻室保存
- 冷却后，肉汤应像果冻一样晃动
对于饮食中不能摄入大量肉类、正在养病、患有季节性疾病或重视高营养饮食的人来说，肉汤是一种极好的补充。骨汤是任何饮食的简单补充，应该成为您厨房里的主食。它可以像用水烹饪谷物一样，用作汤或炖菜的底料，也可以用来制作肉酱，或者仅仅作为一种温热、滋补的饮品享用。
常见问题
喝骨头汤有什么好处？
饮用骨头汤的好处包括支持免疫系统、促进健康消化、滋养皮肤、支持关节健康、帮助控制体重、改善睡眠质量以及增强排毒功能。
骨头汤如何帮助肠道健康？
骨汤通过提供必需氨基酸、胶原蛋白和微量矿物质来滋养肠道内壁，支持肠道微生物群，促进粘膜保护层的再生，从而支持肠道健康，帮助缓解消化道不适和对食物的敏感性。
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