ALEXANDRA PATTILLO2026年4月22日Against all odds, the humble cabbage has become an It Vegetable. In restaurants and across the internet, it’s being transformed into cabbage steaks, cabbage pasta and cabbage burgers. So much for classic coleslaw.尽管出乎意料，不起眼的卷心菜已经成为了一种网红蔬菜。在餐馆和互联网上，它被做成了卷心菜牛排、卷心菜意面和卷心菜汉堡。传统的凉拌卷心菜已经不算什么了。Whether you eat it fresh, cooked or fermented, cabbage is a “nutrient powerhouse” with a high concentration of vitamins, fiber and antioxidants, said Andrea Krenek, a dietitian and postdoctoral research fellow at Stanford University School of Medicine.斯坦福大学医学院营养师、博士后研究员安德烈娅·克雷内克表示，无论是生吃、煮熟还是腌制，卷心菜都是一个“营养宝库”，富含高浓度的维生素、纤维和抗氧化剂。Here’s what to know, along with healthy recipes from New York Times Cooking.以下是您需要了解的内容，以及来自《纽约时报》烹饪频道(New York Times Cooking)的一些健康食谱。It’s rich in vitamin K.它富含维生素K。Cabbage looks like a head of lettuce, but it’s actually a cruciferous vegetable, part of the family that includes brussels sprouts, cauliflower, kale and broccoli. There are hundreds of cabbage varieties, but some of the most common are green, red, napa, savoy and bok choy.卷心菜看起来像一颗生菜，但它实际上属于十字花科蔬菜，与抱子甘蓝、花椰菜、羽衣甘蓝和西兰花同属一科。卷心菜有数百个品种，但最常见的有绿卷心菜、红卷心菜、大白菜、皱叶卷心菜和小白菜。Like many cruciferous vegetables, cabbage is high in vitamin K, which promotes blood clotting, wound healing and strong bones. A standard serving of raw green cabbage (85 grams) contains about half the daily recommended amount of vitamin K for the average adult.像许多十字花科蔬菜一样，卷心菜富含维生素K，这有助于促进血液凝固、伤口愈合和保持骨骼强健。一份标准份量（85克）的生绿卷心菜含有普通成年人每日推荐维生素K摄入量的一半左右。It’s good for your gut.它对肠道有益。The fiber in cabbage acts as a prebiotic, feeding the good bacteria in your gut microbiome and boosting its diversity, said Dr. Zhaoping Li, chief of the division of clinical nutrition at U.C.L.A. Health. Higher consumption of prebiotics has been linked to greater blood-sugar control, a stronger immune system and a lower risk of colorectal cancer.加州大学洛杉矶分校健康中心临床营养科主任李兆萍博士表示，卷心菜中的纤维起着益生元的作用，能够滋养肠道微生物群中的有益细菌，并增加其多样性。摄入较多的益生元与更好的血糖控制、更强的免疫系统以及较低的结直肠癌风险有关。Fermented cabbage, like that found in kimchi and sauerkraut, is also packed with probiotics — live microbes that replenish your gut flora and keep it in balance. Together, pre- and probiotics aid digestion, lower inflammation and help the body better absorb nutrients, Dr. Krenek said.腌制的卷心菜——如在泡菜和酸菜中的那种——也富含益生菌，这些活体微生物可以补充肠道菌群并保持其平衡。克雷内克说，益生元和益生菌共同作用，有助于消化、降低炎症并帮助身体更好地吸收营养。It’s full of antioxidants.它充满抗氧化剂。One serving of green cabbage has 38 percent of the recommended daily amount of vitamin C for men and 45 percent for women. This antioxidant is essential for forming collagen, a major protein in connective tissue, said Kendra Nelson, a dietitian and postdoctoral research associate at the University of North Carolina at Chapel Hill Nutrition Research Institute. It also protects cells from damage and strengthens the immune system, she added.一份绿卷心菜含有男性每日推荐摄入量的38%的维生素C，女性的45%。北卡罗来纳大学教堂山分校营养研究所的营养师兼博士后研究助理肯德拉·尼尔森表示，这种抗氧化剂对于胶原蛋白的形成至关重要，胶原蛋白是结缔组织中的一种主要蛋白质。她补充说，它还能保护细胞免受损伤并增强免疫系统。Colorful cabbages, especially the red variety, get their vivid hues from anthocyanins, another type of antioxidant. These plant compounds may help lower the risk of cardiovascular disease by improving blood sugar management and reducing LDL cholesterol, said Moneek Madra, an assistant professor at the Institute of Human Nutrition at Columbia University Irving Medical Center.色彩鲜艳的卷心菜（尤其是红卷心菜）鲜艳的颜色来自于花青素，这是另一种抗氧化剂。哥伦比亚大学欧文医学中心人类营养研究所的助理教授莫尼克·马德拉表示，这些植物化合物可能通过改善血糖管理和降低低密度脂蛋白(LDL)胆固醇来帮助降低患心血管疾病的风险。Cabbage also has glucosinolates, sulfur-containing compounds that have strong antioxidant properties. During digestion, they are broken down into other compounds which help protect against oxidative damage to tissues and curb overall inflammation, Dr. Nelson said. Higher consumption of cruciferous vegetables (and their glucosinolates) has been associated with a lower risk of several cancers, including those affecting the digestive tract.卷心菜还含有硫代葡萄糖苷，这是一种具有强大抗氧化特性的含硫化合物。尼尔森说，在消化过程中，它们被分解成其他化合物，有助于防止组织受到氧化损伤并抑制整体炎症。较多地食用十字花科蔬菜（及其硫代葡萄糖苷）与降低多种癌症的风险有关，包括那些影响消化道的癌症。What’s the healthiest way to eat it?最健康的吃法是什么？Cabbage is affordable and a great way to add bulk to meals, filling you up without excess calories, Dr. Madra said. One serving of raw green cabbage contains about 25 calories.马德拉说，卷心菜价格实惠，是餐食加量的好方法，可以在不增加多余热量的情况下让你产生饱腹感。一份生绿卷心菜只含有大约25卡路里的热量。Different varieties have slightly different nutrient profiles, so eat a mix to get the maximum benefits, Dr. Krenek advised.克雷内克建议，不同品种的营养成分略有不同，所以可以混合食用，以获得最大的益处。Just don’t go overboard; too much of a good thing can cause gas, bloating and diarrhea. These symptoms stem from the fiber in cabbage, along with another compound called raffinose. Humans lack certain enzymes to fully digest raffinose in the upper gastrointestinal tract, so it’s instead fermented in the colon. Dr. Li suggested starting slowly, and trying cooked cabbage first rather than raw.但要注意不要吃得太多；好东西吃多了也可能导致排气、腹胀和腹泻。这些症状源于卷心菜中的纤维，以及另一种叫做棉子糖的化合物。人类缺乏在上消化道完全消化棉子糖的特定酶，所以它会改为在结肠中发酵。李兆萍建议慢慢开始，并先尝试煮熟的卷心菜而不是生吃。And one shopping tip: Most kimchi and sauerkraut on grocery shelves is pasteurized, a process that can neutralize its probiotics. Opt for unpasteurized or pasteurized versions with added probiotics, Dr. Nelson said, both of which can be found in the refrigerated section.还有一个购物提示：杂货店货架上的大多数泡菜和酸菜都是经过巴氏杀菌的，这个过程会中和掉其中的益生菌。尼尔森说，可以选择未经巴氏杀菌的产品，或者添加了益生菌的巴氏杀菌产品，这两种通常都可以在冷藏区找到。With that, here are some recipes to try from NYT Cooking.接下来，这里有一些来自《纽约时报》烹饪频道的食谱供您尝试。1. Charred Cabbage in Spiced Tomatoes With Tahini1. 调味番茄烤卷心菜佐芝麻酱 Julia Gartland for The New York Times. Food Stylist: Barrett Washburne.Searing cabbage wedges in a skillet gives them a caramelized smoky sweetness and buttery texture.在煎锅中煎烤卷心菜块能赋予它们焦糖般的烟熏甜味和黄油般的质感。Recipe: Charred Cabbage in Spiced Tomatoes With Tahini食谱：调味番茄烤卷心菜Crinkling cabbage leaves with your hands (as you would with kale) tenderizes them, helping them soak up the toasted-almond dressing.用手揉搓卷心菜叶（就像处理羽衣甘蓝那样）可以使其变得柔软，有助于它们吸收烤杏仁调料。Recipe: Scrunched Cabbage Salad With Fried Almonds食谱：炸杏仁手揉卷心菜沙拉3. Sheet-Pan Roast Chicken and Mustard-Glazed Cabbage3. 烤盘鸡肉与芥末酱卷心菜 Andrew Purcell for The New York Times. Food Stylist: Barrett Washburne.In this one-pan meal, brushing cabbage wedges with a sharp mustard vinaigrette and nestling them under chicken to roast makes them extra flavorful.在这道只需一个烤盘的菜肴中，在卷心菜块上刷上辛辣的芥末油醋汁，并把它们塞在鸡肉下烘烤，会使其特别入味。Recipe: Sheet-Pan Roast Chicken and Mustard-Glazed Cabbage食谱：烤盘鸡肉与芥末酱卷心菜Cutting cabbage into ribbons helps it cook quickly. Here, it’s tossed with garlic, anchovies and butter beans — giving the dish enough heft to be a main.将卷心菜切成条状有助于快速煮熟。在这里，它与大蒜、凤尾鱼和黄油豆拌在一起，使这道菜的分量足以作为主菜。Recipe: Roasted Cabbage and Butter Beans食谱：烤卷心菜与黄油豆5. Seared Tofu With Kimchi5. 泡菜煎豆腐 Bryan Gardner for The New York Times. Food Stylist: Barrett Washburne.Mild tofu is an ideal partner for tart, funky kimchi. The two need only a splash of soy sauce and sesame oil to become an interesting dinner in under 30 minutes.味道温和的豆腐是酸爽风味泡菜的理想搭档。这两者只需要加一点酱油和芝麻油，就能在不到30分钟内变成一顿有趣的晚餐。Recipe: Seared Tofu With Kimchi食谱：泡菜煎豆腐本文最初发表于2026年3月9日。翻译：经雷点击查看本文英文版。获取更多RSS：https://feedx.net https://feedx.site