你应该试试“喝汤”吗?

你应该试试“喝汤”吗?

When I first heard of "souping," it brought me back to my clinical days working in a hospital, where pureed soups and other easy to digest foods -- also known as "full liquids" -- would be prescribed for patients recovering from gastrointestinal surgery, or those who had difficulty chewing or swallowing.

当我第一次听到“汤”,它让我回到在医院工作时临床的日子,有浓汤等容易消化的食物,也被称为“液体”——为做胃肠道手术的病人,或那些咀嚼或吞咽困难规定。

Then I reflected upon how much I regularly enjoy soup, especially for the comfort it provides on cold, dreary days -- even though, thankfull,y I have no health issues that would require such an easily digestible meal. Soup is often my go-to in the winter, especially varieties made with beans or skinless chicken, nutritious veggies, noodles and tasty broth. And I've always liked the fact that even though I feel full and satisfied after a bowl of broth, it's not like the fullness I experience after eating a bowl of pasta.

然后，我回想起自己是多么喜欢喝汤，尤其是在寒冷、沉闷的日子里，汤能给我带来舒适——尽管我没有什么健康问题，不需要这么容易消化的一餐。冬天我经常喝汤，尤其是用豆类或去皮鸡肉、营养丰富的蔬菜、面条和美味的肉汤做成的汤。我一直很喜欢这样一个事实，即使我在喝了一碗肉汤后感到饱了，但这并不像我在吃了一碗意大利面后所感受到的饱腹感。

Among nutritionists, I'm not alone in my feelings about this comforting, filling, yet not-so-high calorie food. "Soup can be a healthy and delicious way to create balance after a season of heavy meals or even a particularly indulgent weekend," said Robin Foroutan, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. "It gives your digestive system a chance to reboot and de-bloat."

在营养学家中，我并不是唯一一个对这种让人感到舒适、饱腹感强但热量不高的食物有这种感觉的人。美国营养与饮食学会(Academy of Nutrition and Dietetics)的注册营养师、发言人罗宾·福鲁坦(Robin Foroutan)说:“在一季的大餐之后，甚至是在一个特别放纵的周末之后，喝汤都是一种健康美味的平衡方式。”“它给你的消化系统一个重新启动和消除肿胀的机会。”

Regularly eating soup might help you shed some unwanted pounds, too. Several studies have shown that when soup is eaten before a meal, it fills you up and helps you eat fewer calories for the entire meal. In one study, when people consumed soup for a snack instead of chips and pretzels, they lost 50% more weight -- even though both the soup and snacks, as well as the total day's diet, had the same amount of calories.

经常喝汤也能帮你减掉一些多余的体重。几项研究表明，饭前喝汤能让你饱腹，并帮助你在整顿饭中摄入更少的卡路里。在一项研究中，当人们把汤当作零食而不是薯条和椒盐卷饼时，他们的体重减轻了50%——尽管汤和零食，以及一整天的饮食，都含有相同的热量。

What's the slimming secret of soup?

汤的减肥秘诀是什么?

Binding water into food slows down gastric emptying, keeping your stomach fuller for longer, according to Barbara Rolls, a professor of nutritional sciences at Pennsylvania State University who has authored studies on soup and its effects on satiety, and wrote "The Ultimate Volumetrics Diet." Plus, she added, "the water in soup adds weight and volume so that you can have a satisfying amount without too many calories."

宾夕法尼亚州立大学(Pennsylvania State University)营养科学教授芭芭拉·罗尔斯(Barbara Rolls)说，将水与食物结合可以减缓胃排空，让你的胃更长时间地保持饱腹感。此外，她补充说，“汤里的水会增加重量和体积，这样你就可以在不摄入太多卡路里的情况下，得到一个令人满意的量。”

The 'souping' trend

“喝汤”的趋势

The weight loss benefits of soup have led to soup cleansing -- a trend that has become increasingly popular over the last few years. In fact, according to Pinterest, "souping" is one of the top 10 food trends for 2018.

“喝汤”的趋势汤的减肥功效导致了汤的净化——这一趋势在过去几年变得越来越流行。事实上，Pinterest网站称，“汤”是2018年十大美食趋势之一。

And unlike juicing, which removes fiber from fruit, soup can help to stabilize blood sugar for more sustained energy, especially when it includes tons of fiber-rich veggies, protein and healthy fat, according to Foroutan.

据Foroutan说，不像榨汁那样从水果中去除纤维，汤可以帮助稳定血糖，获得更持久的能量，尤其是当汤中含有大量富含纤维的蔬菜、蛋白质和健康脂肪时。

"Soups still contains the whole food, so fiber is still intact, but it's easier to digest because it's cooked," said Foroutan. Juice is high in phytonutrients and antioxidants, but if it's made from all fruit, it can be very high in sugars (even though they're natural sugars), and this can cause one's blood sugar to spike and drop, which can lead to feeling more tired overall, she explained.

Foroutan说:“汤仍然含有全部的食物，所以纤维仍然是完整的，但是煮熟了更容易消化。”她解释说，果汁富含植物营养素和抗氧化剂，但如果它是由所有水果制成的，它可能含有很高的糖分(即使它们是天然糖分)，这可能会导致一个人的血糖升高或下降，从而导致整体感觉更累。