黄瓜的健康益处

Cucumbers promote bone health

黄瓜促进骨骼健康

The nutrient in cucumbers is vitamin K, which is key for bone health. One cup of cucumber with the peel still on supplies over 20% of the recommended daily target for vitamin K. This nutrient is required for bone formation, and several studies have linked low K levels to osteoporosis and increased fracture risk.

黄瓜含有维生素K，该维生素对于骨骼健康至关重要。一杯带皮的黄瓜能提供日推荐摄入维生素K含量的20%。这一营养物质是骨骼形成所必需的，一些研究认为维生素K水平低与骨质疏松症和骨折风险增加有关。

Cukes may boost cardiovascular health too

黄瓜或能促进心血管健康

Cucumbers contain dozens of antioxidants, including flavonoids, which are known to protect against heart disease. The seeds may also be beneficial: In a study published last year, a small group of people with mildly elevated blood fats consumed dried cucumber seed extracts daily. After six weeks they experienced a number of favorable changes, including decreased total cholesterol, decreased "bad" LDL cholesterol, increased "good" HDL, and decreased triglycerides.

黄瓜含有多种抗氧化剂，包括能预防心脏病的类黄酮。黄瓜籽也能带来健康益处：去年发表的一篇文章中，一小组血脂水平略高的人每天都食用干的黄瓜籽提取物。六周后，他们的情况出现了好转，包括总胆固醇水平降低、"有害"低密度脂蛋白胆固醇降低、"有益"高密度脂蛋白水平升高，以及甘油三酯水平降低。

They're hydrating

黄瓜能补水

According to the USDA, one medium cucumber contains 194 grams of fluid. That translates to nearly seven ounces! Adding sliced cukes to water also adds flavor, which can help boost your water intake even more.

美国农业部表示，一根中等大小的黄瓜含有194克液体。近7盎司！在水中加入切片的黄瓜也别有风味，有助于让你多喝水。

And great for weight management

有利于体重管理

Cucumbers offer a trio of characteristics that promote weight loss. They're low in calories, but contain filling fiber and fluid. One medium cuke provides a quarter of the calories in a medium-sized apple. And of the 4 grams of total carb in the cucumber, one and a half are from fiber.

黄瓜有三个特点，有利于减肥。热量低，但却含有令人饱腹的纤维和液体。一根中等大小的黄瓜提供的热量差不多是一颗中等大小苹果的四分之一。如果黄瓜的总碳水化合物含量为4克，其中1.5克则来源于纤维。

Cucumbers may help reduce cancer risk

黄瓜或能降低患癌风险

Along with flax and sesame seeds, kale, broccoli, cabbage, strawberries, apricots, and other plant foods, cucumbers contain a natural substance called lignans. Bacteria in the digestive tract convert lignans into compounds that bind onto estrogen receptors. Some preliminary studies suggest they may protect against estrogen-related cancers, including those of the breast, ovary, uterus, and prostate.

除了亚麻和芝麻籽、羽衣甘蓝、西兰花、卷心菜、草莓、杏子和其它植物性食物之外，黄瓜也含有一种叫作木脂素的天然物质。消化道中的细菌会将木脂素转化为与雌激素受体相结合的化合物。一些初步研究表明，它们或能预防与雌激素相关的癌症，包括乳腺癌、卵巢癌、子宫癌和前列腺癌。

Cucumbers can soothe skin

黄瓜可舒缓肌肤

Popping a few cuke slices on puffy eyes actually makes a lot of sense. The pulp of cucumbers is primarily composed of water, vitamin C, and caffeic acid, a natural chemical that possesses anti-inflammatory properties. The combo triggers a soothing effect on skin, and reduces skin irritations and swelling.

眼睛浮肿时敷上几片黄瓜消肿的确是有道理的。黄瓜主要由水、维生素C和咖啡酸组成，咖啡酸是一种具有消炎性质的天然化学物质。这些成分能舒缓肌肤、减少皮肤过敏和浮肿现象。