它是“糖包子”，富含膳食纤维和钙、钾，现在吃正好！

公众号新闻

2024-07-21 09:07

盛夏之际，无花果以饱满圆润、青绿泛紫的姿态上市，其甜而不腻、软糯细腻的口感令人陶醉。更令人惊喜的是，无花果还蕴含丰富的营养，是美味与健康的完美结合。因此，今天就来聊一聊无花果。

图源：视觉中国

1.无花果的营养价值

无花果，还有个非常有趣的名字叫“糖包子”。能有此名，一方面是因为它的外形的确像个可爱的包子，另一方面，则是因为它的含糖量很高。

图源：视觉中国

在糖风靡之前，无花果早已是甜点界的宠儿，如经典的“无花果布丁”便是明证。如今，随着健康意识的提升，人们纷纷转向减少精制糖摄入，无花果再次受到青睐，成为众多健康饮食爱好者的优选替代品。

图源：视觉中国

除了天然糖分，无花果还蕴藏着丰富的膳食纤维以及镁、钾等矿物质。以美国农业部数据为例，一颗直径约1.5英寸（约40克）的小无花果，便蕴含了丰富的营养价值。

Figs are a good source of fiber, magnesium, and potassium. The following nutrition information, for one small raw fig measuring 1-1/2" in diameter (40g).

图源：视觉中国

众多健康饮食网站力荐无花果，不仅因其能巧妙满足甜食欲望，更因其蕴含诸多健康裨益。即便非甜食爱好者，将无花果融入日常饮食亦能收获满满健康。以下是享用无花果时可期待的几大健康福祉：

降低血压（Reduce High Blood Pressure）

高血压，作为心脏病与中风等严重并发症的潜在风险，常源于钾钠平衡失调，即钠摄入过多而钾摄取不足。无花果作为钾的优质来源，能有效助力调节此类失衡状态。此外，其高纤维特性还能促进体内多余钠的排出，为健康保驾护航。

High blood pressure, also known as hypertension, can lead to complications like heart disease and stroke. One factor that leads to high blood pressure is a potassium imbalance caused by eating too much sodium and not enough potassium.

Figs are a potassium-rich food and can help correct that imbalance. Meanwhile, high levels of fiber in figs can help to flush excess sodium from the system.

改善消化（Improve Digestion）

消化问题包括便秘和腹泻。对于这两种极端情况，增加纤维摄入量都会有所帮助。不过，除了纤维含量高之外，无花果还能以另一种方式帮助消化。无花果是益生菌的极佳来源，而益生菌能改善整体肠道健康。

Digestive issues range from constipation to diarrhea. At both ends of the spectrum, increasing fiber intake can help. In addition to their high fiber content, however, figs aid digestion in another way. They are an excellent source of prebiotics, which improve overall gut health.

图源：视觉中国

提高骨密度（Increase Bone Density）

无花果含有丰富的钙钾元素，这两大矿物质能显著提升骨密度，为预防骨质疏松症等骨骼疾病筑起坚固防线。研究表明，富含钾的饮食对骨骼健康尤为有益，能有效减缓骨转换过程。而钙作为骨骼不可或缺的构建基石，其充足摄入对儿童及青少年的骨矿物质结构发育更是至关重要。

Figs are a good source of both calcium and potassium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis.

Studies suggest that a potassium-rich diet, in particular, can improve bone health and reduce bone turnover. Meanwhile, calcium is a key structural component of bones, and increasing calcium intake has been shown to improve bone mineral structure in children and adolescents.

2. 无花果怎么吃

无花果可以生吃、烧烤、烘焙或晒干。无花果是随身携带的小吃，也可以用来装点餐点，增加口感、色泽和甜味。无花果是甜点和冰沙的美味配料，也是酸奶、意大利乳清干酪和松软干酪的独特配料。

Figs can be eaten raw, grilled, roasted, or dried. They make a great on-the-go snack and can be used to dress up a meal, adding texture, color, and sweetness. Figs are a tasty ingredient in desserts and smoothies, and a unique topping for yogurt, ricotta, and cottage cheese.

图源：视觉中国

大多数人使用干无花果进行烹饪和食用，但你也可以吃新鲜的、冷冻的或购买冷藏的无花果。使用新鲜无花果时，一定要去掉果柄（将果柄劈成两半，然后从果实上剥离）。

Most people cook with and consume dried figs, but you can also eat them fresh, freeze them, or purchase them frozen. When using fresh figs, make sure to remove the stem (split the stem in half and peel it off the fruit).