咖喱真是美味，咖喱鸡肉、咖喱牛肉饭、日式咖喱饭、泰式咖喱虾……每一道都让人口水直流。
咖喱系列美食味道独特、颜色诱人。不过，咖喱的黄色可不是色素染色，而是来源于姜黄，也叫郁金，它深受一些健康人士的喜爱。这篇文章我们就来聊聊姜黄，看看它到底有何厉害之处。
图源：科普中国
姜黄是生姜吗？
看到“姜”字，很多人会联想到家里厨房炒菜用的生姜。这两个姜可不一样，虽然都是姜科植物，但却不是同一个属，区别在于：生姜属于姜族姜属，而姜黄属于姜花族姜黄属。
图源：科普中国
PART/1
外观不同
生姜外表皮呈浅黄色，切开后横截面也是浅黄色；而姜黄一般呈深黄色，表面粗糙，有皱缩纹理和明显环节，并有圆形分枝痕及须根痕，切开后横截面呈黄色或金黄色，有蜡样光泽，内皮层环纹明显。
生姜和姜粉。图源：科普中国
姜黄和姜黄粉。图源：科普中国
PART/2
风味有差异
生姜辛辣味明显，辛辣成分主要是姜辣素；姜黄带有苦味，微苦成分与姜黄素有关。
姜黄对人体有什么好处？
其实，姜黄之所以受健康人士的追捧，正是因为“姜黄素”的存在，它属于一种脂溶性多酚类化合物，其在姜黄中含量可达到3% ~ 6%，是植物界很稀少的具有二酮结构的色素，赋予了姜黄浓郁的橙黄色。
关于姜黄素对人体的好处，网络上的消息铺天盖地。那到底姜黄素对人体有什么好处呢？目前关于姜黄素的研究还真不少。
1.有助于防治2型糖尿病及并发症
有研究对100名2型糖尿病患者补充姜黄素，发现可显著降低2型糖尿病患者的空腹血糖、糖化血红蛋白和胰岛素抵抗指数。还有研究发现口服姜黄素能有效改善2型糖尿病患者的心血管疾病、糖尿病肾病及周围神经病变。
2.有助于改善类风湿关节炎
姜黄素能促进抗炎细胞因子的表达，发挥抗炎作用。一项荟萃分析纳入了29项随机对照试验，共涉及2396名受试者（包括伊朗、印度、中国、澳大利亚、比利时、亚美尼亚、印度尼西亚、泰国、日本、意大利、罗马尼亚）和5种类型的关节炎（强直性脊柱炎（AS）、类风湿性关节炎（RA）、骨关节炎（OA）、幼年特发性关节炎（JIA）和痛风/高尿酸血症）。每天给予姜黄素至少120毫克，最多1500毫克，持续4到36周。结果发现，姜黄素改善了这些关节炎患者的炎症严重程度和疼痛水平，并且较为安全。
还有研究提到，类风湿性关节炎患者每天服用姜黄素250 ~ 1500毫克，持续8 ~ 12周，可以改善功能失调的免疫细胞（包括TH1、TH17、Treg和B细胞），减轻疾病的临床症状。
3.有助于缓解其他炎症
有研究发现姜黄素能显著缓解骨关节炎、炎症性肠病、溃疡性结肠炎患者的临床症状。
4.有助于改善血脂
干预研究发现姜黄素能降低血清甘油三酯浓度、显著升高高密度脂蛋白胆固醇（好胆固醇）水平，有利于血脂健康。
5.有助于改善非酒精性脂肪肝
有研究纳入了16项试验（只有1项是在泰国进行的，其余都是在伊朗进行），共涉及1028名受试者的荟萃分析结果表明，根据肝脏超声检查结果，姜黄素改善了非酒精性脂肪肝的严重程度，并提高了肝脏脂肪变性的消退，还降低了血清转氨酶，同时也降低了总胆固醇和BMI。研究者认为，推广姜黄素作为NAFLD患者的辅助治疗可能是合理的。不过，该项研究的结果可能不适用于青少年非酒精性脂肪肝。
6.有助于改善记忆力
发表在《美国老年精神病学杂志》的一项小样本研究，分析了姜黄素对非痴呆成人的记忆、脑淀粉样蛋白和Tau蛋白的影响，共涉及40名年龄在51 ~ 84岁的受试者，随机分配到受试组和安慰剂组，受试组采用每天180mg姜黄素进行干预，共持续18个月。
结果显示，服用姜黄素的人其记忆力和注意力有明显改善，大脑PET扫描结果显示，受试组大脑杏仁核、下丘脑（控制记忆、情绪功能的主要区域）中的淀粉样蛋白和Tau蛋白累积明显少于对照组。
如何正确摄入姜黄素呢？
看到这里，我们已经了解到姜黄素对人体的潜在好处，应该不少人已经蠢蠢欲动了。不过，姜黄素怎么摄入？最多吃多少呢？
目前认为，姜黄素还是比较安全的，在人群短期干预实验中没有发现副作用，暂时没有可耐受最高摄入量。
近年来的人群研究发现，摄入姜黄素1000毫克/天还具有抗氧化功能，这相当于约30克姜黄，不过正常情况下我们不会直接去吃姜黄，一般最常见的途径有以下两种：
PART/1
咖喱粉和姜黄粉
饮食中摄入姜黄素的最主要途径就是咖喱粉和姜黄粉了。有数据显示，咖喱粉中姜黄素的含量为50 ~ 580毫克/100克，姜黄粉中姜黄素含量平均为1.51%。这就意味着，理论上得吃至少200克咖喱粉或近70克姜黄粉才能摄入1000毫克/天的姜黄素，这可不太现实。
另外，由于姜黄素具有疏水性，因此生物利用度较低，需要搭配脂类食物或胡椒碱提高吸收利用率。所以，对于姜黄粉、咖喱粉就别抱太大“保健”期望了，作为普通调味品即可。
PART/2
姜黄素补充剂
姜黄素补充剂的生物利用率较高，并且还会标注具体含量，可以作为补充姜黄素的有效渠道。但有些人可能会出现轻微的副作用，例如胃部不适、恶心、头晕或腹泻等。还有一些人群需要谨慎服用：
①孕期、哺乳期女性：对于正处于怀孕期间的女性，姜黄少量用作食物中的香料是可以的。但在怀孕期间使用大量姜黄或者服用姜黄素补充剂可能是不安全的，因为姜黄素可能会导致月经来潮或刺激子宫。对于哺乳期女性，也最好避免食用。
②胆囊疾病患者：姜黄素会使胆囊问题恶化，有胆管阻塞、胆管炎的人应避免食用。
③有出血问题的人群：服用姜黄可能会减缓血液凝固，增加出血性疾病患者瘀伤和出血的风险。
④需要手术的人：可能会导致手术期间和手术后的额外出血，在预定手术前至少2周停止使用姜黄素补充剂和姜黄。
⑤患有某些肝脏疾病的人：患有肝脏肿胀、肝炎的人，应避免食用。
⑥正在服药人群：姜黄素可能会与一些药物发生相互作用，比如华法林、癌症药物、氨氯地平、他莫昔芬等，服用前最好咨询医生。
⑦对姜过敏的人群也应当谨慎服用。
总结：在诸多研究中，姜黄素的确具有很多健康益处，也具有抗炎、抗氧化作用。但通过饮食摄入的量不高，且生物利用率较低。所以，日常摄入姜黄粉、咖喱粉等就别太指望获得什么保健效果了，用来调味倒是很不错的。如果要服用姜黄素补充剂，建议看好说明书并根据自身情况咨询医生。
参考文献
[1]宋玉丹,王书林,余弦.犍为姜黄规范化种植规程(SOP)[J].成都中医药大学学报,2015,38(1):41-4348
[2]郭俊霞,吴萍,王晓宇,张松林,李青苗,杨成明,黎青,林熠锋.姜黄种质资源地下部性状遗传多样性分析与综合评价[J].种子,2023,42(10):23-31
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[6] 哈洛德·马基[美] 著.蔡承志 译.食物与厨艺.蔬·果·香料·谷物.北京美术摄影出版社.2013.8
[7]靳紫翔,王明轩,尹晖杰,李海涛,方彭华.姜黄素防治2型糖尿病临床应用及机制研究进展[J].光明中医,2023,38(20):4066-4068
[8]Zeng L, Yang T, Yang K, Yu G, Li J, Xiang W, Chen H. Efficacy and Safety of Curcumin and Curcuma longa Extract in the Treatment of Arthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trial. Front Immunol. 2022 Jul 22;13:891822. doi: 10.3389/fimmu.2022.891822. PMID: 35935936; PMCID: PMC9353077.
[9]Mohammadian Haftcheshmeh S, Khosrojerdi A, Aliabadi A, Lotfi S, Mohammadi A, Momtazi-Borojeni AA. Immunomodulatory effects of curcumin in rheumatoid arthritis: evidence from molecular mechanisms to clinical outcomes. Rev Physiol Biochem Pharmacol (2021) 179:1–29. doi: 10.1007/112_2020_54
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[11]Ngu, M H et al. “Curcumin as adjuvant treatment in patients with non-alcoholic fatty liver (NAFLD) disease: A systematic review and meta-analysis.” Complementary therapies in medicine vol. 68 (2022): 102843. doi:10.1016/j.ctim.2022.102843
[12]Small, Gary W et al. “Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial.” The American journal of geriatric psychiatry : official journal of the American Association for Geriatric Psychiatry vol. 26,3 (2018): 266-277. doi:10.1016/j.jagp.2017.10.010
[13]https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric/
出品：中国科协科普部
：薛庆鑫，注册营养师
审核：阮光峰，科信食品与健康信息交流中心副主任
中国《放心好食品名录》推荐产品
值班：芦佳丽
排版：芦佳丽
图片设计：李少普
：兰天航
审核：范永伟
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0, 0, .05);--weui-RED: #fa5151;--weui-ORANGERED: #ff6146;--weui-ORANGE: #fa9d3b;--weui-YELLOW: #ffc300;--weui-GREEN: #91d300;--weui-LIGHTGREEN: #95ec69;--weui-BRAND: #07c160;--weui-BLUE: #10aeff;--weui-INDIGO: #1485ee;--weui-PURPLE: #6467f0;--weui-WHITE: #fff;--weui-LINK: #576b95;--weui-TEXTGREEN: #06ae56;--weui-FG: #000;--weui-BG: #fff;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: #fa9d3b;--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: #06ae56;--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: #10aeff;--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(0, 0, 0, .5);--weui-TAG-BACKGROUND-BLACK: rgba(0, 0, 0, .05)}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root[data-weui-mode=care],body:not(.pages_skin_pc) body[data-weui-mode=care]{--weui-BG-0: #ededed;--weui-BG-1: #f7f7f7;--weui-BG-2: #fff;--weui-BG-3: 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rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root,body:not(.pages_skin_pc) body{--appmsgExtra-BG: #F7F7F7}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root[data-weui-theme=dark],body:not(.pages_skin_pc) body[data-weui-theme=dark]{--weui-BG-0: #111;--weui-BG-1: #1e1e1e;--weui-BG-2: #191919;--weui-BG-3: #202020;--weui-BG-4: #404040;--weui-BG-5: #2c2c2c;--weui-FG-0: rgba(255, 255, 255, .8);--weui-FG-HALF: rgba(255, 255, 255, .6);--weui-FG-1: rgba(255, 255, 255, .5);--weui-FG-2: rgba(255, 255, 255, .3);--weui-FG-3: rgba(255, 255, 255, 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