抵抗糖尿病的草藥和香料

You can make your meals even healthier (and tastier, too!) while strengthening your fight against the diabetes-inducing inflammation in your body. How? You can look to nature and whole plant foods.

你可以讓你的飲食更加健康（還可以更加美味！），同時還能加強自己對誘發體內糖尿病炎症的抵抗能力。那怎麼做呢？你可以求助大自然和全植物性食物。

All of the herbs and spices listed here have anti-diabetic and/or anti-inflammatory properties and can be sprinkled on any meal to help reduce the chronic inflammation in your body. So when you're cooking your next meal, toss in some of the herbs and spices listed below. And don't be afraid to experiment in order to get it just right: By trying new combinations, you'll learn which herbs and spices offer the best flavors for your dishes and how much you prefer to use.

下面列出的所有草藥和香料都具有抗糖尿病或消炎的性質，並且可灑在任何飯菜上，從而減少體內的慢性炎症。所以下一次做飯時，可以撒上下面列出的草藥和香料。不要害怕嘗試，只要最後能恰到好處就行：通過嘗試新的組合，你將瞭解到草藥和香料能讓飯菜更加美味，會讓你愛上它。

1. Basil

1. 羅勒

Ocimum basilicum is that aromatic kitchen herb that reminds us of summer, Italy, and good eating times. It's fragrant in salads, soups, and pesto. In a study of herbal infusions of kitchen herbs, turmeric, rosemary, marjoram, oregano, and basil were the five front-runners in flavonoid content. And basil, specifically, lowers blood sugar.

羅勒是有淡淡香味的調味用藥草，能讓我們想起夏日、意大利和愉快的用餐時光。放在沙拉、湯和香蒜醬裏面會溢出香味兒。在一項有關調味用藥草浸劑的研究中，薑黃、迷迭香、媒墨角蘭、牛至和羅勒是黃酮類化合物含量最高的5種調味料。具體來說，羅勒可降低血糖。

2. Bilberry

2. 北歐洲藍莓（山桑子）

Vaccinium myrtillum is the European form of blueberries. Bilberries are superior to blueberries because they are blue throughout, whereas our form is blue only on the outside. And the blue color carries anthocyanins—the wholesome antioxidants that fight diabetes, strengthen your heart, and lower inflammation and blood fats.

山桑子是一種歐洲藍莓。山桑子優於藍莓，因爲其果皮果肉都是藍色的，而藍莓只有外皮是藍色的。藍色含有花青素——這是一種能夠抵抗糖尿病、增強心臟功能、減少炎症和血脂的健康抗氧化劑。

A study conducted at the Institute of Public Health and Clinical Nutrition found that regular consumption of fresh bilberries (400 grams daily) reduced inflammation markers and improved glucose tolerance in people with features of metabolic syndrome. When compared with the control group (who maintained their habitual diets), researchers found that the levels of inflammation marker interleukin-6 were 20% lower in those who increased their consumption of bilberries.

公共衛生和臨牀營養研究所展開的一項研究發現：對於有代謝綜合徵的人羣來說，經常食用新鮮山桑子（每天400g）可減少炎症、提高葡萄糖耐受性。與對照組（對照組的飲食習慣不變）相比，研究員們發現：對於增加山桑子攝入量的一組而言，他們的炎症標誌物（即白細胞介素——6）水平降低了20%。

3. Cinnamon

3. 肉桂

Cinnamomum verum lowers blood sugar, according to several studies. But a recent Cochrane meta-analysis did not find significant reductions in fasting blood sugar (FBS), insulin resistance, or hemoglobin A1c. Then again, another meta-analysis found that cinnamon did lower hemoglobin A1c. Either way, cinnamon is loaded with phytonutrients that decrease inflammation and may aid in weight loss by lowering cholesterol and speeding up your metabolism. Of course, when you eat cinnamon on a hot bun, you negate its good effects. So try it on beans, lentils, and brown rice, or in meat stews—always without sugar!

一些研究表明：肉桂八角可降低血糖。但最近科克倫的元分析並未發現空腹血糖量、胰島素抵抗力或糖化血紅蛋白有大幅度降低的跡象。之後，另一項元分析發現肉桂的確可降低糖化血紅蛋白水平。無論如何，肉桂富含植物營養素，可降低炎症，通過降低膽固醇加快新陳代謝，還可有助於減肥。當然，如果你吃了新鮮出爐麪包中的肉桂，那你就得不到其益處。所以試試在大豆、小扁豆和糙米或燉肉中放入肉桂——記着永遠都不要放糖。