您需要饮用骨头汤的 10 个理由

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目录

1. 支持免疫系统
2. 支持肠道健康
3. 支持骨骼强健
4. 让肌肤焕发光彩
5. 支持能量和血糖平衡
6. 支持健康消化
7. 支持关节健康
8. 支持体重管理
9. 改善睡眠
10. 增强排毒功能

1.支持免疫系统

It is often said that chicken soup will fix a cold, and there is some truth to that because the amino acids found in bone broth have been shown to support a healthy immune response. Research on chicken broth has found that these effects may support the body to cope with upper respiratory tract infections. Other research shows that the 40-50% saturated animal fats in broth support the immune system and the serum lipid transport proteins in responding to infection.

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 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

Many skincare companies add collagen to their products for healthy aging benefits. One of the most abundant proteins found within the human body, collagen helps form tissue that gives our skin smoothness, elasticity, and a youthful appearance. Collagen, naturally occurring in bone broth, is rich in proline, a well-researched amino acid that supports skin renewal. The amino acids in collagen are the building blocks of collagen production. Collagen peptides bind to the cells that help make collagen, supporting collagen production, and they also function as antioxidants. Several randomized controlled trials found that giving standard care in combination with a collagen hydrolysate supplement resulted in significantly faster recovery than giving only standard care. Pairing vitamin C with your bone broth can have a lasting impact on the health and appearance of your skin. Collagen also contains hyaluronic acid, which reduces the appearance of fine lines and wrinkles and supports firmer skin.

5.支持能量和血糖平衡

Traditional Chinese modalities use broth to build blood, qi, and essence. Adding a hunk of red meat to your broth and/or making sure your bones and joints have meat and connective tissue, especially tendons, provides additional nutrients that support energy production in the body. The amino acid, glycine, that is found in gelatin-rich broth has been shown to support sugar levels in the blood, helping to stabilise energy. Glycine can also support energy availability. Even though there is not quite the amount of minerals and electrolytes in broth that it is heralded for, there is still enough to supplement mineral intake, which helps to keep the body well hydrated, maintain energy, and is essential for muscle, nerve, and a healthy brain.

6.支持健康消化

The gelatin in bone broth attracts water, increasing enzymatic fluids in the digestive tract so that food may move through the stomach and intestines properly. This aids in proper digestion and absorption and supports healthy bowel movements. Gelatin has also been shown to support healthy stomach acid levels. Traditional cultures often add the gelatin from bone broth to children’s milk, to make it more digestible. Gelatin can be added to any food and is especially good at supporting the digestion of traditionally prepared grains, with corn being one of the only exceptions. 

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

Because a meaty bone broth is an excellent source of nutrients, it is encouraged to drink during periods of fasting and recovery from illness. It fits in well with a high-fat, low-carb diet and may help to reduce signs of the ‘keto flu.’ As mentioned, it has been shown to support blood sugar balance, supporting healthy body weight and lean mass. The collagen in bone broth can also reduce the appearance of cellulite, which develops due to a lack of collagen-formed connective tissues.

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, reducing the amount of time it takes to fall asleep and improving 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。

Mineral Content

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 minerals. Bone broth really is more about the collagen and its other compounds.

烹饪肉汤

Many recommend a shorter cooking time if you suffer from histamine intolerance. A shorter-cooked, meatier broth is the centre of the Gut and Psychology Syndrome diet, and this may be more appropriate for children who have gut/brain axis issues.

One thing about bone broth is the oft-discussed potential for heavy metal toxicity. Research has shown that there is very little in the way of toxic metals extracted through the long, slow cooking of bone broth, even with added vinegar; however, it may pay to get bones from quality sources and, preferably, organic, but definitely pasture-fed and finished and free-range.

自制骨头汤食谱

1. 带有肉和结缔组织的精选骨头 - 关节、骨髓（切块）、脚、鸡肉等
2. 或一整只鸡（如果烹饪时间较短，鸡肉可以当饭吃）。
3. 每升水含 2 根牛腱
4. 1 个洋葱（带皮或不带皮）
5. 1 根胡萝卜切碎
6. 1-2 根芹菜梗或芹菜块
7. 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）
8. 海盐适量（每升水约 ½-1 茶匙）

可选：

1. 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
2. 少量其他蔬菜碎块（这些碎块可放入冰箱冷冻保存，直到制作肉汤时使用）
3. 一些新鲜欧芹或香草
4. 切碎的鲜姜球
5. 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

1. 将所有配料（新鲜欧芹除外）放入大锅中，加水没过锅盖。
2. 煮沸，去除浮在表面的浮渣（泡沫
3. 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）。
4. 关火前 20 分钟，加入欧芹并进行相应的调味
5. 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。
6. 冷却后（温的，而不是冷的），取出蔬菜，挤出液体，然后过滤
7. 倒入容器中，放入冰箱或冷冻室保存
8. 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。