本视频由格雷格（Michael Greger）医生于 2018 年 6 月 29 日发布，来自NutritionFacts.org — 能救命的营养学。
格雷格（Michael Greger） 医生是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，已于今年7月19日发售，详情见文末。
请至 “蔬食益生” 主菜单 ===》“分类导航”===》“分类目录” 查看往期文章。
奇亚籽有助于减少
腹部脂肪吗？
Do Chia Seeds Help with Belly Fat?
视频摘要：获得奇亚籽好处的秘密可能是你必须磨碎它们。
The secret to the benefits of chia seeds may be that you have to grind them up.
在我最新的关于奇亚籽的健康促进特性和治疗应用的文献综述中，我见到了很多像这样的研究：将奇亚籽作为一种促进健康的成份加入法式香肠的策略。
In my latest literature review on the “health promoting properties and therapeutic applications of chia seeds,” I ran into a lot of studies like this: “Strategies for incorporation of chia into frankfurters as a health-promoting ingredient.”
毕竟，近年来，我们看到了越来越多的人追求更健康的生活方式，更健康的饮食习惯。对此，人们对原来存在于植物中的化合物非常感兴趣，以便在真正的食物如热狗中提供健康益处。
After all, in “recent years we have seen increasing pursuit of healthier lifestyles,” healthier “dietary habits. In response to this, there has been a great deal of interest in compounds originally present in plants to provide health benefits in real foods,” like hot dogs.
而实际上，含奇亚籽的新配方法式香肠中植物蛋白、纤维、矿物质含量显著增加。
And, indeed: “Reformulated frankfurters with chia contained significantly greater amounts of plant protein, fibre, minerals.”
事实上，考虑到这种新的营养组成，这种热狗可能有资格标注各种营养和健康的益处。你知道吗，强化奇亚籽的重组猪肉对曾喂养不良饮食的老年大鼠有好处，所以让我们打上一个健康标签。
In fact: “Given this new nutritional profile, such hot dogs could qualify for labelling with a variety of nutrition and health claims.” And, what do you know, the “chia-enriched restructured pork affects aged rats fed bad diets.” So, let’s slap on a health label.
奇亚籽的食用历史已经几千年了，所以这表明它至少是安全的。
Chia has been eaten for thousands of years, so that would suggest it’s at least safe to eat.
但它有什么特别的好处吗？
But, does it have any special benefits?
它当然是富含营养的。它有很多纤维、抗氧化剂（黑色的奇亚籽或许比白色的更多）、植物蛋白，当然，也是B族维生素和矿物质的来源。所以，富含营养，当然，就几乎像任何其它的全蔬食一样。
It’s certainly nutritious; it’s got lots of fiber, antioxidants — black chia seeds perhaps more than white, plant protein, of course, “a source of B vitamins,” a source of minerals. So, nutritious, sure; just like nearly any whole plant food.
但还是要问，还有什么特别的好处吗？
But, again, any special benefits?
试图向你推销奇亚籽的人会声称其有各种各样的好处，但要明确确定其真实的益处，需要一点科学证据，而不仅仅是文化传统、个人信仰，或者“名不符实的广告”，如果我曾经听过的话，这是一个比较长的术语。
There’s all sorts of claims out there by people trying to sell you chia seeds, but to “definitively establish their actual beneficial effects,” we need a little something called “scientific evidence instead of just cultural traditions, personal beliefs, or inaccurate advertising,” which is a redundant term if I’ve ever heard one.
例如，YouTube上约有5万个视频是关于奇亚籽和腹部脂肪的，但科学上是怎么说的呢？
For example, there are about 50,000 videos on YouTube on chia seeds and belly fat. But what does the science say?
食用奇亚籽确实减少大鼠的腹部脂肪。显然也会减轻鸡的体重。
Dietary chia seed does reduce belly fat in rats. Does apparently reduce the weight of chickens.
显然，人们不喜欢闻到或品尝有腥味的鸡，所以通过给鸡喂食奇亚籽，可以提高鸡的ω-3水平，而不会变成怪味的鸡肉。但是，如果去掉“中间鸡”而自己直接吃奇亚籽，会发生什么呢？
Evidently, people don’t like smelling or tasting fishy chicken; so, by feeding chickens chia seeds, you can boost their omega-3 levels without it turning into funky chicken. But what happens if you just cut out the middle-hen, and eat chia yourself?
如果将一或两茶匙的奇亚籽加入酸奶作为零食，会发生什么？
What happens if you add a teaspoon or two of chia seeds to yogurt as a snack?
酸奶加了奇亚籽后，受试者报告显著减少了饥饿感，然后进而导致两小时后吃午餐时摄入较少的热量。
After the yogurt with the chia, participants reported significantly less hunger, and that then later translated to eating fewer calories two hours later at lunch.
那么，我最初的想法是，啊，给予更多的食物 - 加入他们正在吃的东西 - 就不那么饿了，哎呀。但是，不，他们给了更少的酸奶来抵消加入的奇亚籽的热量，所以每份零食含有相同的卡路里。
Now, my initial thought was, uh, give people more food — add chia to whatever they were eating — and they’re less hungry; duh. But, no, they gave people less yogurt to compensate; so, each snack had the same number of calories.
所以，至少可以说奇亚籽比酸奶更饱腹。
So, we can say at least that chia seeds are more satiating than yogurt.
但在2小时后的午餐中，他们少吃的不仅是一点食物，而是在奇亚籽后少吃了25％热量的食物。
But, at lunch two hours later, they didn’t just eat a little less food, but like 25% fewer calories after the chia.
一茶匙奇亚籽只有50卡路里热量，但他们最终却在午餐时少吃了近300卡路里的热量，这不是单纯的奇亚籽替换酸奶。
A teaspoon of chia seeds only has like 50 calories; yet, they ended up eating nearly 300 calories less at lunch, way more than compensating.
所以，如果每天都这样做，吃一些奇亚籽作为零食 - 而1茶匙奇亚籽似乎跟2茶匙的效果是一样的 - 假以时日，你就会减肥。
So, if you did that every day, ate some chia seeds as a snack — and one teaspoon seemed to work as well as two — you’d expect to lose weight over time.
所以你一定要验证后才知道确切结论。
You don’t know, though, until you put it to the test.
受试者随机分配，每天两次，每次早餐前及晚餐前各一汤匙奇亚籽，总共12个星期。
“Subjects were randomized” to a whole tablespoon of chia seed twice a day for months “before the first and last meal for 12 weeks.”
然后发现奇亚籽根本没有减重效果。咦，怎么回事？
And, they found: “Chia seed does not promote weight loss” after all. Huh?
那么，从亚麻籽文献中了解道，如果用整粒亚麻籽制成的松饼，与亚麻籽粉做的松饼相比，似乎不能全面吸收整粒亚麻籽松饼的营养。
Well, we know from the flax seed literature, if you give people muffins made out of whole flax seeds, they don’t seem to really absorb all the benefit, compared to ground flax seed muffins.
奇亚籽似乎也是如此。
And, the same appears to be true with chia seeds.
吃整粒奇亚籽10周并不会增加短链欧米伽3或长链欧米伽3的水平。但是吃等量的奇亚籽粉，欧米伽3水平会飙升。
Eat whole chia seeds for 10 weeks, and no increase in short-chain omega-3 levels or long-chain omega 3s. But, eat the same amount of chia seeds ground up, and levels shoot up.
所以，也许这项研究的问题是受试者吃的是整粒的奇亚籽。
So, maybe the problem with this study is that they gave people whole chia seeds.
之前从未有过对奇亚籽粉和减轻体重的研究，直到这个研究出现了。
But, there’s never been a study on ground chia and weight loss…until, now.
一项随机对照试验，每天两汤匙奇亚籽粉与主要由燕麦麸皮制成的纤维匹配的对照组试验。
A randomized controlled trial, about two tablespoons of ground chia a day versus a fiber-matched control made of mostly oat bran.
这就是目前所知的不是由奇亚籽公司赞助的研究，因为他们是与真正的对照组做比较，不只是用糖丸（安慰剂）或其它东西来代替纤维含量（意为用燕麦纤维等量替换奇亚籽纤维）。
That’s how you know it wasn’t funded by a chia seed company, because they put it head-to-head against a real control, not just a sugar pill or something, to control for the fiber content.
那么，如果有体重减轻，表明这不仅仅是纤维，而是奇亚籽里含有特殊的成份。
So, then, if there was weight loss, we’d know it wasn’t just the fiber, but something particular to the chia.
那些吃奇亚籽粉的人显著减掉了更多体重，显著地减少了腰围（衡量腹部脂肪），而且，作为额外的好处，C反应蛋白水平（降低）也表明与抗炎作用有关。所以，也许这50,000个YouTube视频中的一些并非完全是错误的。
And, those eating the ground chia lost significantly more weight, significantly more waist, in terms of waist circumference (a measure of belly fat), and, as a bonus, C-reactive protein levels — suggesting an anti-inflammatory effect, as well. So, maybe some of those 50,000 YouTube videos weren’t completely off.
尽管如此，我会避免吃一种奇亚籽粉。
There is one form of chia powder I’d stay away from, though.
我曾经讲过使用凝胶状奇亚籽在烘焙时代替鸡蛋或油。将一茶匙的奇亚籽混合四分之一杯水，放置半小时。
I’ve talked about using chia gel to replace eggs or oil in baking; you mix a teaspoon of seeds with a quarter-cup of water, and let it sit for half an hour.
（用奇亚籽代替鸡蛋和油）当然是降低胆固醇的一种方法，但（避免发芽奇亚籽粉）会减少感染沙门氏菌风险，曾经有国际性沙门氏菌爆发与发芽的奇亚籽粉相关。
Certainly, a way to lower cholesterol, but here you are cutting down on your salmonella risk and, there was an international outbreak of salmonella “linked to sprouted chia seed powder.”
发芽过程可以为细菌生长创造理想的环境。
Sprouting can create “an ideal environment for bacterial growth.”
十六个州共有九十四人感染。
Ninety-four people infected across 16 states.
当然，还不如受沙门氏菌感染的鸡蛋那么糟糕，鸡蛋每年可能使79,000美国人患病，但我仍然建议远离发芽奇亚籽粉。
Granted, not as bad as salmonella-tainted eggs, which may sicken 79,000 Americans every year, but still, I would recommend staying away from sprouted chia seed powder.
翻译： Karen Chou (老玉米)
编辑： Karen Chou (老玉米)
参考文献：
Marcinek K, Krejpcio Z. Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review. Rocz Panstw Zakl Hig. 2017;68(2):123-129.
Valdivia-lópez MÁ, Tecante A. Chia (Salvia hispanica): A Review of Native Mexican Seed and its Nutritional and Functional Properties. Adv Food Nutr Res. 2015;75:53-75.
Pintado T, Herrero AM, Jiménez-colmenero F, Ruiz-capillas C. Strategies for incorporation of chia (Salvia hispanica L.) in frankfurters as a health-promoting ingredient. Meat Sci. 2016;114:75-84.
Santos-lópez JA, Garcimartín A, López-oliva ME, et al. Chia Oil-Enriched Restructured Pork Effects on Oxidative and Inflammatory Status of Aged Rats Fed High Cholesterol/High Fat Diets. J Med Food. 2017;20(5):526-534.
Borneo R, Aguirre A, León AE. Chia (Salvia hispanica L) gel can be used as egg or oil replacer in cake formulations. J Am Diet Assoc. 2010;110(6):946-9.
Harvey RR, Heiman marshall KE, Burnworth L, et al. International outbreak of multiple Salmonella serotype infections linked to sprouted chia seed powder - USA and Canada, 2013-2014. Epidemiol Infect. 2017;145(8):1535-1544.
Ayaz A, Akyol A, Inan-eroglu E, Kabasakal cetin A, Samur G, Akbiyik F. Chia seed () added yogurt reduces short-term food intake and increases satiety: randomised controlled trial. Nutr Res Pract. 2017;11(5):412-418.
Nieman DC, Cayea EJ, Austin MD, Henson DA, Mcanulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009;29(6):414-8.
Austria JA, Richard MN, Chahine MN, et al. Bioavailability of alpha-linolenic acid in subjects after ingestion of three different forms of flaxseed. J Am Coll Nutr. 2008;27(2):214-21.
Nieman DC, Gillitt N, Jin F, et al. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012;18(7):700-8.
Vuksan V, Jenkins AL, Brissette C, et al. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis. 2017;27(2):138-146.
Chicco AG, D'alessandro ME, Hein GJ, Oliva ME, Lombardo YB. Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. Br J Nutr. 2009;101(1):41-50.
Ayerza R, Coates W, Lauria M. Chia seed (Salvia hispanica L.) as an omega-3 fatty acid source for broilers: influence on fatty acid composition, cholesterol and fat content of white and dark meats, growth performance, and sensory characteristics. Poult Sci. 2002;81(6):826-37.
Vuksan V, Choleva L, Jovanovski E, et al. Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. Eur J Clin Nutr. 2017;71(2):234-238.
Food Facts. From the U.S. Food and Drug Administration. Egg Safety: What You Need to Know.
编后记：
奇亚籽的营养成份表：
留意成份表最后一小段文字：
+ 每份（12克）含有 2254毫克 的 欧米伽-3 脂肪酸
++ 100克奇亚籽含 25.5 克多不饱和脂肪 对比 100克大西洋三文鱼含有 3.25克多不饱和脂肪（美国农业部全国营养数据库标准参考28版）
这篇文章披露的吃奇亚籽的秘密，你GET到了吗？
重要的不是你吃了多少，而是你能吸收多少！
既然吃了食物，就尽可能最大限度利用食物，浪费了食物中的营养就等于浪费了食物，是不是这个道理呢？
老玉米家的吃法就是跟蔬果一起打成蔬果昔吃。
电影《我不是药神》徐峥新作，值得每个人都认真看一下，你会看到，疾病是怎样迅速榨干一个小康家庭的积蓄；你会看到，无论有钱没钱，在疾病面前都是多么的无助！
《我不是药神》经典台词:
世界上最遥远的距离不是生与死，而是药就在那里，我却买不起！我卖药这么多年，发现世界上只有一种病：”穷病”！
思想的穷病，思想的癌症，治病先治脑，救人先救思想，最好的医生是自己！
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