黃瓜的健康益處
Cucumbers promote bone health
黃瓜促進骨骼健康
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.
黃瓜含有維生素K，該維生素對於骨骼健康至關重要。一杯帶皮的黃瓜能提供日推薦攝入維生素K含量的20%。這一營養物質是骨骼形成所必需的，一些研究認爲維生素K水平低與骨質疏鬆症和骨折風險增加有關。
Cukes may boost cardiovascular health too
黃瓜或能促進心血管健康
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.
黃瓜含有多種抗氧化劑，包括能預防心臟病的類黃酮。黃瓜籽也能帶來健康益處：去年發表的一篇文章中，一小組血脂水平略高的人每天都食用乾的黃瓜籽提取物。六週後，他們的情況出現了好轉，包括總膽固醇水平降低、"有害"低密度脂蛋白膽固醇降低、"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
黃瓜能補水
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.
美國農業部表示，一根中等大小的黃瓜含有194克液體。近7盎司！在水中加入切片的黃瓜也別有風味，有助於讓你多喝水。
And great for weight management
有利於體重管理
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.
黃瓜有三個特點，有利於減肥。熱量低，但卻含有令人飽腹的纖維和液體。一根中等大小的黃瓜提供的熱量差不多是一顆中等大小蘋果的四分之一。如果黃瓜的總碳水化合物含量爲4克，其中1.5克則來源於纖維。
Cucumbers may help reduce cancer risk
黃瓜或能降低患癌風險
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.
除了亞麻和芝麻籽、羽衣甘藍、西蘭花、捲心菜、草莓、杏子和其它植物性食物之外，黃瓜也含有一種叫作木脂素的天然物質。消化道中的細菌會將木脂素轉化爲與雌激素受體相結合的化合物。一些初步研究表明，它們或能預防與雌激素相關的癌症，包括乳腺癌、卵巢癌、子宮癌和前列腺癌。
Cucumbers can soothe skin
黃瓜可舒緩肌膚
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.
眼睛浮腫時敷上幾片黃瓜消腫的確是有道理的。黃瓜主要由水、維生素C和咖啡酸組成，咖啡酸是一種具有消炎性質的天然化學物質。這些成分能舒緩肌膚、減少皮膚過敏和浮腫現象。
