双语：隔夜菜不能丢它更有助于你的健康

　　骨汤，顾名思义，来源于牛羊肉或鸡肉等肉类。和水一起烹调，如果能加一点苹果醋，那就更理想了。

　　当水沸腾后，先向锅里倒入约为大米总重3%的椰子油，然后再倒入大米。

　　食品科学家山姆·克里斯蒂博士解释说：“油可以在沸腾的水中建立起一个屏障，减缓大米被蒸煮的程度，这也会产生更多不易消化的抗酶解淀粉。

　　‘Complex chemical reactions take place — and the more disintegrated the bones, (and, therefore, digestible) the massive protein molecules, which are the cement of the body, become,’ explains Dr Christie.

　　Another brilliant feature of resistant starch is that it can’t be broken down. This means it helps food move through the system, preventing constipation. And it doesn’t turn back into normal starch

　　‘This isn’t proven and I don’t recommend it. IBS suffers ought instead to find out which foods to avoid on specialist websites, such as ibsdiet.org.’

　　提交给美国化学学会的一项研究显示，大米被冷藏一夜后，它的热量比新鲜烹制时减少达六成，从130卡路里/100克直降到52卡路里/100克。不过，这需要你以正确的方法去烹调。

　　煮熟的大米被吃下去时，它所含的淀粉会转化为糖，确切的说是葡萄糖，如果它们没有被消耗，就会转化成脂肪。

　　We all know that cooking vegetables for longer removes vitamin C. But some believe that people with digestive problems, such as irritable bowel syndrome, ought to overcook vegetables containing insoluble fibre, such as onions and garlic, which can cause bloating. Reheating the next day could supposedly soften them further.

　　However, when rice is chilled, its starch becomes what is called ‘resistant starch’, which the body cannot digest. This means it is not included in the calorie count.

　　BEEF SOUP FOR SKIN

　　冷饭保持身体苗条

　　蔬菜防止肠易激综合征

　　但不要忘记，重复加热米饭可能导致食物中毒。

　　COLD RICE TO STAY SLIM

　　The coconut oil stops the cold rice from sticking together, and also seems to produce more resistant starch in the rice, further reducing the number of calories.

　　之所以会出现这种令人兴奋的现象，是由于大米中所含淀粉的形态在加热并冷藏后改变了。

　　牛肉汤对皮肤好

　　Separate research has discovered this starch has the same benefits as dietary fibre, that protects against colon cancer, increases the feeling of fullness and might even reduce fat storage.

　　A 1992 UK study found cooked potatoes contained just 7 percent resistant starch (the indigestible type). But when cooled, it jumped to 13 percent.

　　从光滑的皮肤到纤细的腰部，我们就可以知道隔夜饭为什么会对你的身体有好处。

　　“这种说法尚未被证实，我不推荐。”

　　Minerals and nutrients such as calcium, magnesium and cartilage also become easy to digest. The broth is thought to have benefits for bones, teeth and joints and help hair and fingernails to grow.

　　When cooked rice is eaten, its starch is turned into the sugar — glucose — by the body and converted into fat if not burned off.

　　VEG TO BEAT IBS

　　土豆有助肠道健康

　　其他独立的研究已经发现，这种淀粉与膳食纤维有相同的好处，可以防止患结肠癌，增加饱腹感，甚至可能减少脂肪堆积。

　　她也警告说，这些都只是初步发现。然而，这仍然是节食者的好消息。

　　As the name suggests, it contains the bones from meat — beef, lamb or chicken — cooked with water and ideally a little cider vinegar to help the process.

　　矿物质以及钙、镁和软骨等营养物质也变得容易消化。肉汤据信对骨骼、牙齿和关节很好，而且能促进头发和指甲的生长。

　　This exciting phenomenon is down to the way starch in the rice changes when it is heated then cooled.

”

　　When the water is boiling, before the rice is added, pour a little coconut oil into the pan — about 3 percent of the weight of the rice you’re using. When cooked, leave in the fridge for 12 hours to hugely reduce the calories.

　　骨头汤已经成为营养圣品。热量低，味道丰富，汤中也可以加入各种东西，使肌肤焕发光泽。

　　Dr Christie is unconvinced. ‘Sorry, you aren’t going to make any real difference to the molecular structure,’ she says.

　　‘When potatoes are cooled after heating, the starch molecules expand and crystallise,’ says Dr Christie. ‘Once swallowed, this resistant starch is treated like fibre by the digestive system.’

　　然而，把米饭放入冰箱后，淀粉会转化成“抗酶解淀粉”，它无法被人体消化吸收，因此也就不会增加人体内的卡路里了。

　　But don’t forget, reheating rice can lead to food poisoning.

　　骨头中的骨胶原分解成凝胶，更加易于消化，而且对皮肤极好。

　　肉汤通常需要数小时的小火慢炖。

　　克里斯蒂博士说：“土豆加热冷却后，其中的淀粉分子扩大并结晶，人吃下去后，消化系统会像处理纤维一样消化这种抗酶解淀粉。

　　Dr Martin Goldberg, microbiology lecturer at Nottingham Trent University warns: ‘The bacterium Bacillus cereus, found on some rice, can survive the cooking process. As rice cools, the spores germinate and produce a neurotoxin that can make you horribly sick.

　　Collagen from the bones breaks down into gelatin, which is easy to digest and excellent for the skin.

　　From congealed curry to cold pasta, you may think there’s nothing more dispiriting than a fridge full of leftovers.

　　Recipes often suggest leaving the broth to simmer for hours.

　　‘If you wish to eat cold or reheated rice, cook small amounts and put straight into the fridge to cool quickly.’

　　These are, she warns, preliminary findings. However, this could be wonderful news for dieters.

　　But scientists are saying these dishes could have surprising health benefits, thanks to the chemical reactions that take place when food is left overnight.

　　‘Only re-heatany food once and ensure it’s very hot (over 60 degrees celsius) to kill any bacteria,’ says Dr Goldberg.

　　Don't bin leftover food - it's better for you second time around!

　　但是科学家们却发现这些隔夜菜对健康有着惊人的益处，这主要得益于它们在过夜时所发生的化学反应。

　　‘GOOD GUT’ POTATOES

　　大家都知道，为了不破坏维生素C，烹饪蔬菜时不可煮太久。但一些人认为有消化问题的人，如患有肠易激综合征的人，应该将洋葱、大蒜等含不溶性纤维(容易引起腹胀)的蔬菜多煮一段时间。而隔夜菜再加热时正好可以进一步软化这些纤维。

　　凝固的咖喱、冰凉的意大利面，你会发现没有什么比打开冰箱后发现满是剩菜更令人沮丧啦。

　　克里斯蒂博士解释说：“其中发生了许多复杂的化学反应——骨头分解的越彻底，大的蛋白分子就变得越易消化。而这些蛋白分子是人身体的基石。”

　　Rice, when chilled overnight can contain up to 60 per cent fewer calories than when freshly cooked — potentially dropping from 130 calories per 100g to just 52. But you need to cook it in the right way, according to research presented to the American Chemical Society.

　　“如果你想吃冷饭或重复加热的米饭，可以少量蒸煮，然后直接放入冰箱中迅速冷却。”

　　Bone broth is a big nutritional trend. Low-calorie and rich-tasting, the soup also appears to be packed with ingredients to make your skin glow.

　　From glowing skin to trimmer waists, we reveal why yesterday’s supper could be so good for you.

　　克里斯蒂博士对此表示不认同，她说：“对不起，你不会对其分子结构做出任何实质性的改变。”

　　诺丁汉特伦特大学微生物学讲师马丁·哥德堡也警示：“有些米饭中含有细菌性蜡样芽胞杆菌，蒸煮过程可能无法将它们灭活。大米冷藏后，孢子发芽，产生一种令人严重不适的神经毒素。

　　Food scientist Dr Sam Christie explains: ‘The oil may be providing a barrier to the boiling water, slowing down the cooking of the rice. The result appears to be a less digestible form of rice containing more resistant starch.’

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