四方食事，不过一碗人间烟火 | 论骨汤的营养价值
There’s a reason it’s been prized across numerous cultures and traditional societies, and not just because it’s so delicious! Bones (and the broth made from them) contain several health-promoting nutrients hard to get elsewhere, making it a valuable addition to our diets. Let’s take a look at what makes broth such a special, healing food!
这是有原因的，骨汤在众多文化和传统社会中广受赞誉，而不仅仅是因为它是如此美味！骨头（以及由它们制成的汤）含有几种可促进健康的营养素，这些营养素很难在其他地方获得，使之成为我们饮食中的宝贵补充。让我们来看看是什么原因使肉汤成为一种特殊的健康食品！
What is Broth?
Bone broth is the liquid made from boiling bones in water. Virtually any animal bones can be used: turkey, chicken, beef, bison, lamb, and even fish bones all create flavorful, nutritious broth! Typically, the bones will have some connective tissue, like joints and tendons, and some meat attached. There are a number of different cooking techniques (for instance, this is how I make chicken broth), but in general, bones are boiled for anywhere from a few hours to 40 hours (or more!) to liberate their nutrients and create a yummy liquid.
In contrast, meat broth is cooked for a much shorter period of time (1 to a few hours) from very meaty bones (like a whole chicken). While meat broth certainly has some health benefits, it has a lower nutrient content of a long-cooked bone broth.
什么是汤？
骨汤是由骨头在沸腾的水中熬制成的汤。几乎可以使用任何动物骨头：火鸡，鸡，牛，野牛，羊甚至鱼骨头都可以创造出美味，营养的汤！通常，骨头会带有一些结缔组织，例如关节和肌腱，并且会附着一些肉。有很多不同的烹饪方法，但通常来说，骨头煮沸几个小时到40个小时（甚至更多！），以释放它们的营养并创造美味的汤。
相比之下，从带有很多肉质的骨头（像整只鸡）中煮成的肉汤，时间短得多（1到几个小时）。虽然肉汤肯定对健康有好处，但与长时间烹制的骨汤相比，它的营养成分较低。
What’s the difference between broth and stock? Stock is meat broth or bone broth that has veggies and/or herbs added for additional flavor (and nutrients!). In the Paleo community, we tend to simply use the term bone broth to refer to either bone broth or stock made from bone broth—I think because we like to emphasize our nutrient-focus in this community as well as the fact that we just cooked something for two days straight! Hey, that deserves some credit!
肉汤与高汤有什么区别呢？
高汤就是在肉汤或骨汤中加入了各类调味的（包含营养的）蔬菜或草本植物。在原始饮食群体中，我们更倾向于简单使用骨汤这个词，来形容所有用骨头熬制的肉汤或高汤——我觉得因为我们原始饮食群体中比较喜欢强调营养，同时熬制这个汤要花整整两天功夫！嗨，这个必须要赞一个！
The Nutritional Goodness of Broth
From a nutritional standpoint, broth offers two important things: minerals and amino acids (the building blocks of protein, used in every cell in our bodies)!
骨汤的营养价值
从营养角度来讲，骨汤提供了两大益处：矿物质和氨基酸（蛋白质的构建基础，我们人体的每个细胞都需要它）！
Keep in mind, the nutrient profile of bone broth is highly variable and depends on the type of bones used, how long they’re cooked, how disintegrated they become, and what other ingredients are added (like vegetables and herbs, which contain their own vitamins and minerals that can seep into the broth water). So, it’s hard to pin down exact nutrient values that will be consistent for every batch of broth we cook up.
请记住，骨汤的营养状况是高度可变的，取决于使用的骨头类型，烹饪时间，最终分解状态，以及放入的其它食材（如蔬菜和草本植物，它们自身所包含的维生素和矿物质也会融入骨汤中）。因此，很难确定我们烹饪的每一份骨汤的精确营养价值。
But, enough analyses have been performed on broth to give us a ballpark idea of what it contains! A recent test performed by Covance Laboratories in Wisconsin (using long-cooked bones from organically raised chickens, as well as vegetables added during the cooking process) found that 8 oz. of broth contained the following:
但即便如此，足够的分析也可以帮助我们对骨汤所包含的营养成分有一个大概的了解！威斯康星州科万斯实验室最近的一项分析（使用了有机饲养的鸡骨，经过长时间熬制，同时放入了一些蔬菜食材），分析的结果发现一份250毫升的骨汤含有以下成分：
Minerals
· Calcium: 6.14 mg
· Copper: <0.0298 mg
· Iron: <0.119 mg
· Magnesium: 52 mg
· Manganese: 0.024 mg
· Phosphorus: 19.5 mg
· Potassium: 94.3 mg
· Sodium: 57.5 mg
· Zinc: 0.0517 mg
矿物质：
· 钙: 6.14 mg
· 铜: <0.0298 mg
· 铁: <0.119 mg
· 镁: 52 mg
· 锰: 0.024 mg
· 磷: 19.5 mg
· 钾: 94.3 mg
· 钠: 57.5 mg
· 锌: 0.0517 mg
(Another analysis from way back in 1934, using chopped veal bones simmered in water (and a little vinegar) for 4 to 9 hours, showed similar mineral values.)
（早在1934年的另一份分析，通过使用切碎的小牛骨，放入水中（再加一些醋）熬制4到9个小时，其矿物质结果与这份分析非常接近。）
Amino Acids
· Aspartic acid: 553.3 mg
· Threonine: 214 mg
· Serine: 242.67 mg
· Glutamic acid: 1013.33 mg
· Proline: 986.67 mg
· Glycine: 1773.33 mg
· Alanine: 773.33 mg
· Valine: 181 mg
· Isoleucine: 131.67 mg
· Leucine: 276.33 mg
· Tyrosine: 76.33 mg
· Phenylalaline: 192.33 mg
· Lysine: 303 mg
· Histidine: 93.67 mg
· Arginine: 696.67 mg
· Cystine: <24.03 mg
· Methionine: 96.33 mg
氨基酸
· 天冬氨酸: 553.3 mg
· 苏氨酸: 214 mg
· 丝氨酸: 242.67 mg
· 谷氨酸: 1013.33 mg
· 脯氨酸: 986.67 mg
· 甘氨酸: 1773.33 mg
· 丙氨酸: 773.33 mg
· 缬氨酸: 181 mg
· 异亮氨酸: 131.67 mg
· 亮氨酸: 276.33 mg
· 酪氨酸: 76.33 mg
· 苯丙氨酸: 192.33 mg
· 赖氨酸: 303 mg
· 组氨酸: 93.67 mg
· 精氨酸: 696.67 mg
· 半胱氨酸: <24.03 mg
· 蛋氨酸: 96.33 mg
That might look like a long list, but really, just a few key nutrients are behind broth’s main benefits! Along with containing small amounts of important minerals (including electrolytes) to help support various biological processes and skeletal health, broth is rich in two very valuable amino acids that tend to be underrepresented in most diets: glycine and proline. Both of these amino acids are found in connective tissue (the biological “glue” that holds our bodies together) and play major roles in healing. But, each amino acid also supports some unique individual functions! And even though they’re technically non-essential (meaning our bodies can produce them if we don’t get enough from our diets), consuming glycine and proline from food is much more efficient than manufacturing them internally, and helps ensure we get their maximum health benefits!
Glycine: Glycine is the smallest amino acid, but that doesn’t mean it’s not important! Along with being required for synthesizing DNA, RNA, and numerous proteins in the body (which makes it critical for digestive health, nervous system health, and wound healing), glycine is converted into the neurotransmitter serine—which improves memory, alertness, mood, and relaxation. And, in the brain, glycine produces a calming effect by inhibiting excitatory neurotransmitters. In other words, this is a great amino acid for helping you feel good and think optimally!
甘氨酸是最小的氨基酸，但并不意味着它不重要哦！它除了需要合成DNA、RNA和体内许多的蛋白质（这使它对消化健康，神经系统健康以及伤口愈合至关重要），甘氨酸也被转化为神经递质血清——以改善记忆、警觉，情绪并使人放松。同时，在大脑中，甘氨酸通过抑制兴奋的神经递质产生镇静作用。换句话说，这个了不起的氨基酸可以帮助你感觉舒畅且思维敏捷！
Glycine also plays a role in blood sugar regulation by helping control gluconeogenesis (the manufacturing of glucose in the liver), and enhances muscle repair and growth by regulating the secretion of human growth hormone (HGH) and increasing creatine levels.
甘氨酸帮助控制葡萄糖生成（肝脏中葡萄糖的制造），在血糖调节中发挥作用。同时，它也可以通过调节生长激素（HGH）的分泌及提高肌酸水平增强肌肉的修复与生长。
And in case all that isn’t enough, glycine is an amazing helper for detoxification (it’s required to produce the “master antioxidant” glutathione) and digestion (it regulates the synthesis of bile salts and the release of gastric acid). Whew! And the best part? Bone broth is one of the very best sources of glycine, since this amino acid is richest in connective tissue.
如果这些益处还不够，那再加一条，甘氨酸可是一个了不起的排毒帮手（它是合成“主抗氧化剂”谷胱甘肽的必需物质）和消化支持（它调节胆汁盐的合成并释放胃酸）。哇！还有更精彩的？骨汤是甘氨酸最佳的来源之一，因为这种氨基酸在结缔组织中最为丰富。
Proline: Proline is also an amazing amino acid that can actually benefit our hearts. It allows blood vessel walls to release buildups of cholesterol back into the bloodstream, which shrinks the size of potential blockages (and reduces the risk of coronary events). Like glycine, it’s involved in collagen formation, and it also helps the body break down proteins for use in healthy cells.
脯氨酸：脯氨酸也是一种神奇的氨基酸，它有利于我们的心脏健康。它允许血管壁释放积聚的胆固醇回到血液中，因此减小了潜在阻塞物的大小（并降低心梗的风险）。如同甘氨酸一样，脯氨酸也参与合成胶原蛋白，也同时帮助身体分解蛋白质被细胞利用吸收。
Even though proline is officially classified as non-essential, some research shows that when people are placed on a proline-free diet, their plasma proline levels fall by 20 to 30 percent—suggesting that our bodies might not be able to produce as much as we need. It would be a huge bummer to get short-changed on such an amazing amino acid, so dietary sources really are vital. Once again, it’s broth to the rescue!
尽管脯氨酸被官方归类为非必需氨基酸，但研究显示当人被限制在无脯氨酸饮食结构时，人体的血浆蛋白水平会降低20%到30%——这时我们的人体可能就无法产生我们所需要的足够的脯氨酸。如果错失这么好的氨基酸可是太遗憾了，因此饮食来源真是至关重要。再一次，骨汤为我们带来了支援！
What About Calcium?
A quick (but important!) note on calcium. Although rumors abound that bone broth has as much calcium as milk, this actually isn’t true. Multiple analyses of broth from different sources show that one serving (8 oz.) contains less than 10 mg of calcium, compared to about 300 mg for the same amount of cow milk. (The low level of calcium in broth holds true even during longer cooking times (24 hours) and when vinegar is added during cooking, which is sometimes advocated as a way to increase calcium extraction. Studies show that the addition of vinegar, even in larger amounts than typically used when making broth, doesn’t have a significant effect on how much calcium is pulled out of the bones! This might be due to the collagen and other protective colloids encasing bone, which could act as a buffer against acids.)
钙含量如何呢？
做一个简短（但很重要）的介绍。虽然有传言说骨汤的钙含量和奶一样多，但事实并非如此。对众多不同种类的骨汤分析显示，一份250毫升的骨汤含有不到10毫克的钙，而同样计量的牛奶却包含300毫克钙。（即使长时间的烹饪，也就是超过24小时；同时加入醋，有人认为放醋有助于增加钙的提取，其实都无法增加骨汤中的钙含量。实验证明，即使在骨汤中加入超出常量的醋，也无法有效将骨头中的钙质释放出来。这可能是因为胶原蛋白和其他保护性胶体包裹住了骨头，缓冲了醋的影响。
But, that doesn’t mean broth isn’t still helpful for our bones! It does contain some magnesium, phosphorus, and copper, which also support skeletal health (among many other things).
但这不意味着骨汤对我们的骨骼没有益处！骨汤中含有的镁，铜和磷同样支持我们的骨骼健康（以及其他益处。）
Drink Up!
Bone broth has another merit worthy of note: It allows us to glean nutritional benefits from a part of the animal that might otherwise be wasted. Environmental sustainability and ethical treatment of animals are important concepts in the Paleo community, two of several reasons for the emphasis on grass-fed and pasture-raised animals as well as eating “snout to tail”. (The other reasons are derived from the better nutrient profile of grass-fed and pasture-raised animals and the supreme nutrient-density of offal.) Whether we use it as a base for soups, a flavor booster in recipes, or just drink a warm cup on its own, bone broth is a fantastic addition to a nutrient-dense diet to keep our bodies healthy and our bellies happy!
一饮而尽！
骨汤还有另一个值得注意的优点：它可以使我们从动物的骨头中获得宝贵的营养，不然这些骨头很有可能就被浪费掉了。原始饮食群体非常看重环境的可持续性以及善待动物，这也是为什么会强调“草饲和散养”以及“从鼻子吃到尾巴”的其中两个原因。不论我们是把骨汤作为基础汤，还是加在烹饪食材中的高汤，或者直接喝一碗加热的原汁，都是保持我们身体健康、胃肠舒畅的绝佳营养美食！
Of course, having a pot simmering on the stovetop for a couple of days isn’t practical for everybody. The good news is that it’s now possible to purchase flavorful long-cooked bone broth, making this superfood as easy to include in our diets as opening up a jar from the fridge.
当然了，在炉灶上花两天时间炖一锅汤并不适合每个人。现在有了好消息，我们可以直接购买美味的长煮骨汤，只要把它们从冰箱里拿出来，打开盖就可以简单食用这种超级食物了。
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