香蕉的十个不可思议的健康益处
Here are 10 reasons to go bananas over bananas. From providing essential micronutrients to improving heart health, the humble banana can go a long way in improving your health.
以下是10个让你为香蕉疯狂的理由。从提供必要的微量元素到改善心脏健康，不起眼的香蕉对改善你的健康大有裨益。
The humble banana is one of the most interesting fruits on the planet. In fact, did you know that, botanically, the banana is really a berry and a banana tree is not a tree at all, but the world’s largest herb?
不起眼的香蕉是这个星球上最有趣的水果之一。事实上，你知道吗，从植物学上来说，香蕉其实是一种浆果，而香蕉树根本就不是树，而是世界上最大的草本植物。
First farmed over 7000 years ago, it is the world’s largest fruit crop and the fourth largest produce after wheat, rice and corn. With more than 100 billion bananas being consumed annually, this nutritious fruit has found its place on every plate in the world, and with good reason. Here are the benefits of eating bananas:
早在7000多年前人们就开始种植香蕉，它是世界上最大的水果作物，也是仅次于小麦、水稻和玉米的第四大农产品。每年香蕉的消费量超过1000亿根，这种营养丰富的水果已经在世界每一个餐盘里占据一席之地，这是有充分理由的。以下是吃香蕉的好处：
#1 “An Apple a Day Keeps the Doctor Away”
#1 “每日一苹果，不用见医生”
Did you know that in old English, the word “apple” meant “fruit”? Fruits are an indispensable part of a balanced diet and bananas are the most readily available and widely consumed fruit in the world. Bananas are packed with important nutrients that are needed for a healthy body and mind. In addition to being an excellent source of potassium, bananas also provide micronutrients like Vitamin A, Vitamin C, Vitamin B6, iron, magnesium and sodium.
你知道在古英语中，“苹果”一词的意思是“水果”吗？水果是均衡饮食中不可缺少的一部分，而香蕉是世界上最易获得又广泛食用的水果。香蕉中富含身心健康所需的重要营养物质。香蕉不仅是钾的绝佳来源，还能提供维生素A、维生素C、维生素B6、铁、镁和钠等微量元素。
Eating fresh fruit is also something that has been recommended for ages by Yogis, siddhas and practitioners of traditional systems of health and medicine. In this blogpost, Sadhguru explains how consuming fruit can do miraculous things for your body and brain, and is also good for the planet.
长期以来，瑜伽士、悉达医生以及传统健康和医学系统的从业者都推荐吃新鲜水果。在这篇博文中，萨古鲁解释了食用水果是如何为你的身体和大脑带来神奇的好处，而且对地球也有好处。
Bananas are a part of almost every meal served in the Isha Yoga Center. Out of the numerous varieties of bananas locally available, here are the most common ones that are served:
在Isha瑜伽中心，香蕉几乎是每顿饭的一部分。在当地众多的香蕉品种中，以下是最常见的几种（以下是印度的一些香蕉品种名称）：
Grand Naine
Karpooravalli
Nendran
Pachanadan
Poovan
Red Banana
Rasthali
Robusta
Monthan Banana
In Ayurveda, a clean colon is considered the most essential component for general health. Adding bananas as a part of your daily diet will ensure regular bowel movements due to their high fiber content. This article from Harvard University explains how having a regular bowel movement is a sign of a healthy digestive system, and prevents the discomfort of diarrhea and constipation. Studies have also shown how irregular bowel movements can have a significant negative impact on mental health. The benefits of keeping a clean colon are clear, but this is a bigger challenge in today’s world of processed food. A medium-sized banana contains 12% of the body’s daily fiber requirement and can help normalize the effects of constipation. Green bananas are ideal for this because they are full of resistant starch which acts like insoluble fiber and can help keep your bowels working at their best.
在阿育吠陀传统医学里，干净的结肠被认为是整体健康最根本的组成部分。将香蕉作为日常饮食的一部分，由于香蕉的纤维含量高，可以确保你定期排便。来自哈佛大学的一篇文章解释了有规律的排便是消化系统健康的标志，可以防止腹泻和便秘带来的不适。研究还表明，排便不规律会对心理健康产生很大的负面影响。保持大肠清洁的好处显而易见，但在当今加工食品的世界里，这是一个更大的挑战。一根中等大小的香蕉含有人体每日所需纤维量的12%，可以帮助恢复便秘（对人体）所产生的影响。未熟的香蕉是理想的选择，因为它们富含抗性淀粉，其作用就像不溶性纤维一样，可以帮助你的肠道保持最佳工作状态。
Whether you love the taste of bananas or not, they still make you happy. There are well documented studies that show how external factors, such as our diet, impact the chemistry of the brain to produce feelings of happiness and wellbeing. Bananas contain serotonin which is the key hormone that stabilizes our mood and feelings of wellbeing and happiness. They are also a rich source of Vitamin B6 which facilitates the natural production of serotonin in the brain. A 2008 study published in the British Journal of Nutrition found that a high-potassium diet helped relieve symptoms of depression and tension in participants. According to Dr. Caroline Longmore, depression can be linked to low levels of serotonin and you can improve your body's serotonin levels by eating foods rich in the amino acid tryptophan – like cottage cheese and bananas. She recommends eating at least four bananas a week.
不管你是否喜欢香蕉的味道，它们仍然会让你感到快乐。有记载完善的研究表明，我们的饮食等外部因素是如何影响大脑的化学物质，从而产生快乐和幸福的感觉。香蕉含有血清素，它是稳定我们情绪、让我们感到快乐和幸福的关键荷尔蒙。香蕉也含有丰富维生素B6，有利于大脑中血清素的自然生成。2008年发表在《英国营养学杂志》（British Journal of Nutrition）上的一项研究发现，高钾饮食有助于缓解受试者的抑郁和紧张症状。根据卡罗琳·朗莫尔博士的说法，抑郁症与低水平的血清素有关，你可以吃富含色氨酸的食物来提高身体的血清素水平，比如农家软奶酪和香蕉。她建议每周至少吃四根香蕉。
So the next time you are feeling low, try this Date and Banana Smoothie. The wonderful natural sweetness of dates combined with fresh bananas is sure to leave you happier.
所以下次你情绪低落的时候，可以试试这款椰枣香蕉奶昔。椰枣的天然美妙甜味与新鲜香蕉的结合，一定会让你更快乐。
In these challenging times, a robust immune system could mean the difference between life and death. Bananas are a prebiotic food, which means that they support the formation of the right kind of gut bacteria which has a direct impact on the body’s ability to fight disease.
在这个充满挑战的时期，强大的免疫系统可能意味着生与死的区别。香蕉是一种益生元食物，这意味着它们能支持对人体有益的肠道细菌形成，这对身体的抗病能力有直接影响。
Researchers say that an adequate amount of protein, essential fatty acids and at least 11 vitamins and minerals work together to keep the immune system healthy. One medium-sized banana has 2 percent of the recommended daily intake of five of the 11 nutrients: iron, zinc, Vitamin A, selenium and protein. It also provides larger amounts of four other nutrients essential to a normal immune response.
研究人员表示，在足量的蛋白质、必需脂肪酸和至少11种维生素和矿物质的共同作用下，可以保持免疫系统的健康。一根中等大小的香蕉含有11种营养素中的其中5种，并达到每日推荐摄入量的2%：铁、锌、维生素A、硒和蛋白质。它还能大量提供在正常免疫反应中所需的另外四种营养素 。
A single banana can supply up to 11% of your daily Vitamin C requirement which is essential in producing white blood cells – the foundation block of the immune system. Red bananas have been found to have higher Vitamin C content than yellow ones. But the biggest reason why bananas support the immune system is because of their high Vitamin B6 content. Vitamin B6 is essential for the production of the proteins responsible for the body’s immune response. One medium-sized banana has 30 percent of the recommended daily intake of Vitamin B6.
一根香蕉就能为你提供每日所需维生素C的11%，维生素C是产生白血球所必需的，而白血球是免疫系统的基础。研究发现，红香蕉的维生素C含量比黄香蕉高。但香蕉之所以能支持免疫系统，最大的原因是其含有大量的维生素B6。维生素B6对于产生负责人体免疫反应的蛋白质来说至关重要。一根中等大小的香蕉就含有每日推荐维生素B6摄入量的30%。
To boost your immunity, go for the riper bananas. According to a 2009 research published in Food Science and Technology Research, riper bananas were eight times better at improving white blood cells than raw bananas.
要想提高免疫力，就选择熟透的香蕉。根据2009年发表在《食品科学与技术研究》（Food Science and Technology Research）上的一项研究，熟透的香蕉改善白血球的能力比生香蕉强8倍。
Potassium is a mineral electrolyte that is needed by cells in the nerves and muscles. It regulates heart function and fluid balance which is crucial in regulating blood pressure. Potassium deficiency can contribute to serious health problems, including high blood pressure or hypertension. The effectiveness of potassium-rich foods such as bananas in lowering blood pressure and preventing heart disease and strokes is well known and backed by scientific evidence. Research also shows that a potassium-rich diet may reduce blood pressure by limiting the amount of sodium in the bloodstream.
钾是一种矿物质电解质，是神经和肌肉细胞所需要的。它能调节心脏功能和体液平衡，这对调节血压至关重要。缺钾会导致高血压等严重的健康问题。香蕉等富含钾的食物在降低血压、预防心脏病和中风方面的效果众所周知，并且有科学证据作为支持。研究还表明，富含钾的饮食可以通过限制血液中的钠含量来降低血压。
Bananas are one of the best natural sources of potassium available, with a single medium-sized banana containing 12% of the required daily intake.
香蕉是钾的最佳天然来源之一，一根中等大小的香蕉就含有每日所需摄入量的12%
Bananas also contain melatonin which aids sleep and regulates our body’s natural rhythms, as well as iron, which can help fight the fatigue associated with PMS. A lack of potassium can cause muscle cramping, and eating a few bananas can effectively replete the body’s store of potassium. Potassium also prevents water retention in the body which is extremely useful for women. The Vitamin B6 present in bananas produces red blood cells which are good for the body during menstruation.
香蕉含有褪黑素，有助于睡眠及调节身体的自然节奏；香蕉还含有铁，有助于对抗经前综合症所带来的疲劳。缺钾会导致肌肉痉挛，吃一些香蕉能有效补充体内储存的钾。钾还可以防止体内水分的滞留，这对女性来说非常有用。香蕉中的维生素B6能产生红血球，这在月经期间对身体有好处。
Suffering from gas? Having trouble digesting your food? This may be because you lack the necessary gut-bacteria. There are around 40 trillion bacteria in our body, most of which live in our intestines. Collectively, they are known as gut microbiota and play a huge role in determining our health. As we looked at earlier, bananas are an excellent source of prebiotics which helps create the right conditions for gut bacteria to flourish. The high amount of resistant starch, especially in green bananas, is not absorbed in the small intestine but passes into the large intestine where it acts as food and fuel for microbiota to grow.
饱受胃气之苦？消化食物有困难？这可能是因为你缺乏必需的肠道细菌。在我们体内约有40万亿细菌，大部分生活在我们的肠道内。它们被统称为肠道菌群，对我们的健康起着巨大的决定性作用。正如我们前面所看到的，香蕉是一种极好的益生元来源，有助于为肠道菌群的生长创造合适的条件。特别是未熟的香蕉，含有大量的抗性淀粉，这些抗性淀粉在小肠中不被吸收，进入到大肠中，可作为菌群生长的食物和燃料。
An average-sized banana can contain up to 12mg of choline, a kind of B vitamin that affects the genes responsible for storing fat in the body. The high fiber content in a banana also promotes satiety or a feeling of fullness which can lead one to eat less. Marathoners and other high-endurance athletes love bananas because they contain good carbs and are rich in glucose which is an easily digestible sugar that provides direct energy to the body. Bodybuilders love bananas because they are a good source of pectin which has been scientifically proven to curtail the amount of fat that the cells in our body can absorb. Ripe bananas are best for this as they contain higher levels of fast-digesting natural sugars.
一根普通大小的香蕉含有高达12毫克的胆碱，胆碱是一种B族维生素，会影响体内负责储存脂肪的基因。香蕉中的高纤维含量也能增加饱腹感，从而让人吃得更少。马拉松运动员和其他高耐力运动员喜欢香蕉是因为它们含有优质碳水和丰富的葡萄糖，葡萄糖是一种容易被消化的糖分，它能为身体直接提供能量。健身者喜欢香蕉，因为它们是果胶的良好来源，科学证明，果胶可以抑制我们身体细胞吸收的脂肪量。成熟的香蕉是最好的，因为它们富含可被快速消化的天然糖类。
Tired after a hard workout session? This delicious Groundnut-Banana Shake makes a perfect post-workout power-up.
在辛苦的锻炼后觉得疲惫不堪？这款美味的花生香蕉奶昔是运动后的完美补充剂。
When we think of healthy bones, the first thing that comes to mind is calcium. A medium-sized banana contains only 1% of the body’s daily calcium requirement. However, it can help the body absorb calcium better. According to a key scientific research, certain prebiotic chemicals present in bananas live in the gut and improve the amount of calcium that gets absorbed. The high potassium content in bananas is also good for your bones. Studies have also conclusively shown that people who have a higher amount of potassium intake have greater total bone mass, leading to stronger bones and reduced risk of osteoporosis.
当我们想到骨骼健康时，首先想到的是钙。一根中等大小的香蕉只含有人体每天所需钙质的1%。但是，它可以帮助人体更好地吸收钙。根据一项重要的科学研究，香蕉中存在的某些益生元化学物质能在肠道中存活，从而提高钙的吸收量。香蕉中的高钾含量对骨骼也有好处。研究也确切表明，钾摄入量较高的人，总骨量较大，从而使骨骼更强壮，降低骨质疏松症的风险。
This is perhaps the biggest benefit of bananas! Bananas are available in almost every single market in the world at an affordable price. The thick peel of the banana prevents pesticides or other harmful chemicals from polluting the soft and delicious inner flesh, also making it convenient to carry and transport. This ease of availability combined with the versatility of the fruit makes it the ultimate healthy snack. Just two to three medium-sized bananas can make for an easy and filling meal on-the-go. A fantastic addition to smoothies, bananas are also useful in baking, where they act as an egg substitute and also reduce the amount of sugar needed for the recipe. They are also the go-to ingredient for no-bake recipes like this simple and scrumptious Chocolate Peanut No-Bake Pie.
这也许就是香蕉最大的好处吧! 世界上几乎所有的市场都可以买到香蕉，而且价格实惠。香蕉厚厚的果皮可以防止其柔软可口的果肉被农药或其他有害化学物质污染，也方便携带和运输。这种易得性与香蕉的多功能性相结合，使其成为终极健康零食。只需两到三根中等大小的香蕉，就可以作为一顿简单而饱腹的便携餐食。香蕉非常适合加入奶昔里，同时在烘焙中也很有用——它可以代替鸡蛋，并能减少食谱中所需的糖分。香蕉也是免烤食谱的首选食材，比如这道简单又美味的巧克力花生免烤派。
So what are you waiting for? Add some banana to your diet and reap rich rewards in terms of health and wellbeing!
所以，你还在等什么？在你的饮食中加入一些香蕉，让自己在健康和幸福方面收获丰富的回报吧！
isha.sadhguru.org/in/en/blog/article/10-incredible-health-benefits-of-bananas