雙語文摘欣賞隔夜飯的作用
從光滑的皮膚到纖細的腰部，我們就可以知道隔夜飯爲什麼會對你的身體有好處。接下來，小編給大家準備了雙語文摘欣賞隔夜飯的作用,歡迎大家參考與借鑑。
From congealed curry to cold pasta, you may think there’s nothing more dispiriting than a fridge full of leftovers.
凝固的咖喱、冰涼的意大利麪，你會發現沒有什麼比打開冰箱後發現滿是剩菜更令人沮喪啦。
But scientists are saying these dishes could have surprising health benefits, thanks to the chemical reactions that take place when food is left overnight.
但是科學家們卻發現這些隔夜菜對健康有着驚人的益處，這主要得益於它們在過夜時所發生的化學反應。
From glowing skin to trimmer waists, we reveal why yesterday’s supper could be so good for you.
從光滑的皮膚到纖細的腰部，我們就可以知道隔夜飯爲什麼會對你的身體有好處
COLD RICE TO STAY SLIM
冷飯保持身體苗條
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.
提交給美國化學學會的一項研究顯示，大米被冷藏一夜後，它的熱量比新鮮烹製時減少達六成，從130卡路里/100克直降到52卡路里/100克。不過，這需要你以正確的方法去烹調。
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.
當水沸騰後，先向鍋裏倒入約爲大米總重3%的椰子油，然後再倒入大米。煮熟後的大米再放入冰箱12小時會大大減少其所含熱量。
This exciting phenomenon is down to the way starch in the rice changes when it is heated then cooled.
之所以會出現這種令人興奮的現象，是由於大米中所含澱粉的形態在加熱並冷藏後改變了。
When cooked rice is eaten, its starch is turned into the sugar — glucose — by the body and converted into fat if not burned off.
煮熟的大米被吃下去時，它所含的澱粉會轉化爲糖，確切的說是葡萄糖，如果它們沒有被消耗，就會轉化成脂肪。
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.
然而，把米飯放入冰箱後，澱粉會轉化成“抗酶解澱粉”，它無法被人體消化吸收，因此也就不會增加人體內的卡路里了。
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.
椰子油能防止冷飯粘在一起，也會促使米飯中產生更多的抗酶解澱粉，從而進一步減少卡路里的數量。
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.’
食品科學家山姆·克里斯蒂博士解釋說：“油可以在沸騰的水中建立起一個屏障，減緩大米被蒸煮的程度，這也會產生更多不易消化的抗酶解澱粉。
These are, she warns, preliminary findings. However, this could be wonderful news for dieters.
她也警告說，這些都只是初步發現。然而，這仍然是節食者的好消息。
But don’t forget, reheating rice can lead to food poisoning.
但不要忘記，重複加熱米飯可能導致食物中毒。
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.
諾丁漢特倫特大學微生物學講師馬丁·哥德堡也警示：“有些米飯中含有細菌性蠟樣芽胞桿菌，蒸煮過程可能無法將它們滅活。大米冷藏後，孢子發芽，產生一種令人嚴重不適的神經毒素。
‘If you wish to eat cold or reheated rice, cook small amounts and put straight into the fridge to cool quickly.’
“如果你想吃冷飯或重複加熱的米飯，可以少量蒸煮，然後直接放入冰箱中迅速冷卻。”
BEEF SOUP FOR SKIN
牛肉湯對皮膚好
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.
骨頭湯已經成爲營養聖品。熱量低，味道豐富，湯中也可以加入各種東西，使肌膚煥發光澤。
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.
骨湯，顧名思義，來源於牛羊肉或雞肉等肉類。和水一起烹調，如果能加一點蘋果醋，那就更理想了。
Collagen from the bones breaks down into gelatin, which is easy to digest and excellent for the skin.
骨頭中的骨膠原分解成凝膠，更加易於消化，而且對皮膚極好。
Recipes often suggest leaving the broth to simmer for hours.
肉湯通常需要數小時的小火慢燉。
‘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.
克里斯蒂博士解釋說：“其中發生了許多複雜的化學反應——骨頭分解的越徹底，大的蛋白分子就變得越易消化。而這些蛋白分子是人身體的基石。”
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.
礦物質以及鈣、鎂和軟骨等營養物質也變得容易消化。肉湯據信對骨骼、牙齒和關節很好，而且能促進頭髮和指甲的生長。
‘Only re-heatany food once and ensure it’s very hot (over 60 degrees celsius) to kill any bacteria,’ says Dr Goldberg.
哥德堡博士說：“任何食物只能重複加熱一次，而且要保證高溫(60攝氏度以上)滅菌。”
VEG TO BEAT IBS
蔬菜防止腸易激綜合徵
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.
大家都知道，爲了不破壞維生素C，烹飪蔬菜時不可煮太久。但一些人認爲有消化問題的人，如患有腸易激綜合徵的人，應該將洋蔥、大蒜等含不溶性纖維(容易引起腹脹)的蔬菜多煮一段時間。而隔夜菜再加熱時正好可以進一步軟化這些纖維。
Dr Christie is unconvinced. ‘Sorry, you aren’t going to make any real difference to the molecular structure,’ she says.
克里斯蒂博士對此表示不認同，她說：“對不起，你不會對其分子結構做出任何實質性的改變。”
‘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 .’
“這種說法尚未被證實，我不推薦。但那些患有腸易激綜合徵的患者應該關注專業網站，如，以避免食用某些食物。”
‘GOOD GUT’ POTATOES
土豆有助腸道健康
A 1992 UK study found cooked potatoes contained just 7 percent resistant starch (the indigestible type). But when cooled, it jumped to 13 percent.
英國1992年的一項研究發現，煮熟的土豆只含7%的抗酶解澱粉(不易於消化型)，但當冷卻後這一數字卻驟升至13%。
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.
其他獨立的研究已經發現，這種澱粉與膳食纖維有相同的好處，可以防止患結腸癌，增加飽腹感，甚至可能減少脂肪堆積。
‘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.’
克里斯蒂博士說：“土豆加熱冷卻後，其中的澱粉分子擴大並結晶，人吃下去後，消化系統會像處理纖維一樣消化這種抗酶解澱粉。
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 if the potatoes are then reheated.
抗酶解澱粉的另一個鮮明特點就是它的不可分解性。這意味着它有助於食物在消化系統裏蠕動，預防便祕。當再次加熱土豆，這種澱粉也不會回到正常的澱粉形式。
‘Raw potato would be ideal, but would be pretty unpalatable,’ says Dr Christie. ‘Cold cooked ones might be a happy compromise.’
”生馬鈴薯將是最理想的，但卻很難吃。”克里斯蒂博士說。“冷卻的熟馬鈴薯也許是個不錯的折中選擇。”
Make them into potato salad or simply sauté.
也可以把它們做成土豆沙拉或者加少許奶油煎熟。
HEART-FRIENDLY CURRY
咖喱有益心臟
Even the fieriest curry is gentler the next day. What’s more, it may be easier to digest and contain more nutrients as the meat tenderises overnight.
即使最火辣的咖喱放過一天後也會變得溫和。更重要的是，它可能更容易消化、含有更多營養，因爲肉在過夜後更加細嫩。
‘If you leave a meat curry for a few hours, the animal proteins degrade and become softer,’ says Dr Christie.
“如果你把咖喱肉放上幾小時，動物蛋白就會降解，變得無比柔軟。”克里斯蒂博士說。
‘This is firstly a good way of improving the texture of cheaper cuts of meat. Tenderising for long enough will create a fine melt-in-the-mouth dish.’
“首先，這是個提高便宜豬肉的質地的好方法。放置足夠長的時間使其鮮嫩，口感也更佳。”
If you struggle to eat red meat — and suffer heartburn or bloating — this is a more digestible version. Theoretically it may also release more trace elements such as iron, which can help with anaemia.
如果你由於受燒心或腹脹的困擾，不想吃紅肉，那麼這就是個更易消化的選擇。理論上，它也可能釋放出更多的微量元素，如鐵等，有助於緩解貧血。
Vocabulary
congealed：凝固的
starch：澱粉
glucose：葡萄糖
germinate：發芽
cider vinegar：蘋果醋
simmer：用文火熬
constipation：便祕
unpalatable：難吃的
anaemia：貧血
