ALEXANDRA PATTILLO2026年7月21日Ginger adds a zesty kick to weeknight curries and holiday cookies. It’s also a botanical remedy with a range of health benefits.生姜能为工作日的咖喱和节日饼干增添爽口的辣味。它同时也是一种具有多种健康功效的植物药材。It’s not a “cure-all,” said Megan Crichton, a researcher and dietitian at the Queensland University of Technology in Australia who has studied ginger. But it can be helpful for addressing certain symptoms, especially nausea and pain, she said.研究过生姜的澳大利亚昆士兰科技大学研究员兼注册营养师梅根·克赖顿表示，它并不是“万灵药”，但在缓解特定症状方面确实有所帮助，尤其是恶心和疼痛。Here’s a closer look, along with recipes from New York Times Cooking.以下是详细介绍，以及来自《纽约时报》烹饪频道的食谱。It can ease nausea.生姜能缓解恶心。Ginger has been used for millenniums to target a multitude of issues: colds, headaches, stomach problems, joint pain, muscle soreness and fatigue. It’s particularly popular in Ayurveda and traditional Chinese medicine as a warming spice to stimulate digestion, improve circulation and contribute to overall vitality. Some of these remedies have been studied in labs, to a varying degree.数千年来，生姜一直被用于解决多种健康问题：感冒、头痛、胃部不适、关节痛、肌肉酸痛和疲劳。在阿育吠陀和传统中医药中，它作为一种温热香料特别受欢迎，用以促进消化、改善血液循环并提升整体活力。其中一些疗法已在实验室中得到了不同程度的研究。One of the most evidence-backed uses of ginger is to treat nausea, said Dr. Kalgi Modi, an interventional cardiologist at Louisiana State University Health who provides guidance on using ginger for therapeutic purposes. Ginger contains over 400 chemical compounds, but the anti-nausea effect primarily stems from two — gingerol and shogaol — which give the plant its pungency. This duo appears to block certain chemical messengers in the gut and brain that trigger nausea and vomiting, and improve digestion by speeding up the rate at which food leaves the stomach.路易斯安那州立大学健康中心的介入性心脏病专家卡尔吉·莫迪博士表示，生姜最有科学依据的用途之一就是治疗恶心，她曾就生姜的医疗用途提供指导。生姜含有400多种化学化合物，但抗恶心效果主要源于其中的两种成分——姜辣素和姜烯酮，它们也正是生姜辛辣味的来源。这对“组合”似乎能够阻断肠道和大脑中触发恶心与呕吐的某些化学信使，并通过加快食物离开胃部的速度来改善消化。Studies have mainly focused on nausea and vomiting related to pregnancy and chemotherapy. Research suggests that ginger can significantly cut down on the intensity of the nausea in both cases, and may reduce the frequency of vomiting in the latter.相关研究主要集中在与怀孕及化疗相关的恶心和呕吐上。研究表明，在这两种情况下，生姜都能显著降低恶心的剧烈程度，而针对化疗还可能减少呕吐的频率。Most studies use ginger supplements — capsules, tablets, powders or extracts — because the dosing and concentrations of their active compounds are more consistent compared with fresh ginger. But experts said it’s possible that all forms can be beneficial.大多数研究使用的是生姜补充剂——胶囊、片剂、粉末或提取物——因为与新鲜生姜相比，它们的活性成分剂量和浓度更为稳定。但专家表示，所有形式的生姜都可能是有益的。Dr. Zhaoping Li, the chief of the division of clinical nutrition at U.C.L.A. Health, recommends sipping ginger tea, trying supplements or sucking on ginger candies if you can’t keep down liquids.加州大学洛杉矶分校健康中心临床营养学部主任李兆萍博士建议，如果液体很难喝得下去，可以尝试啜饮生姜茶、使用补充剂或含服姜糖。It may relieve pain.生姜可能可以缓解疼痛。Research suggests that ginger can help reduce the inflammation that drives pain, Dr. Crichton said. Early data shows the potential for ginger to be particularly effective for those dealing with knee pain from osteoarthritis and menstrual pain.克赖顿表示，研究表明生姜有助于减轻引发疼痛的炎症反应。早期数据表明，生姜对于应对骨关节炎引起的膝盖疼痛以及经痛可能特别有效。If you have a headache or period cramps, you could try drinking fresh ginger juice mixed with water and a bit of honey, or steep ginger slices in your tea, Dr. Modi suggested. But she stressed that ginger should be used in a supporting role, not as a replacement for medical treatment.莫迪建议，如果你头痛或经痛，可以尝试饮用新鲜生姜汁混合水和少量蜂蜜，或者在茶里泡上姜片。但她强调，生姜应该起到辅助作用，而不是替代药物治疗。It boosts general health, too.生姜还能促进整体健康。On top of alleviating aches and an upset stomach, ginger can benefit you in other ways.除了缓解疼痛和胃部不适，生姜还能在其他方面让你受益。Dr. Modi considers ginger a “medical root” because of its anti-inflammatory and antioxidant properties, which help keep cells healthy and support the immune system. Evidence also suggests ginger may improve blood sugar control and keep blood pressure in check, Dr. Crichton said.莫迪将生姜视为一种“药用根茎”，因为它具有抗炎和抗氧化特性，这有助于保持细胞健康并支持免疫系统。克赖顿表示，证据还表明生姜可能会改善血糖控制并稳定血压。Because it’s consumed in relatively small quantities, ginger isn’t a standout source of any vitamins or minerals. But it does contain moderate amounts of magnesium, potassium and vitamins C and B6.由于通常食用量较小，生姜并不是任何维生素或矿物质的突出来源。但它确实含有适量的镁、钾以及维生素C和B6。What’s the healthiest way to eat it?最健康的食用方式是什么？No single form reigns supreme. Ground ginger is convenient to use, and fresh ginger comes with other valuable nutrients, like fiber. For general health, experts recommend eating a teaspoon or so of ground ginger, or a one-inch piece of fresh ginger, a day.没有任何一种形式占据绝对优势。姜粉使用方便，而新鲜生姜则富含纤维等其他有价值的营养素。为了整体健康，专家建议每天食用一茶匙左右的姜粉，或约2.5厘米的新鲜生姜块。But don’t go overboard, Dr. Crichton said; consuming more than that could cause mild but uncomfortable side effects like heartburn, reflux and indigestion. And if you take medications or have health conditions, check with a health care provider before using ginger supplements.但克赖顿提醒，不要食用过量；超过这个量可能会导致轻微但令人不适的副作用，如烧心、胃酸倒流和消化不良。如果你正在服药或有健康问题，在使用生姜补充剂前请咨询医务人员。Ginger has that “refreshingly bold, spicy, sweet flavor” that can elevate many recipes and even reduce the need for extra salt and sugar, Dr. Modi said. On that note, here are some recipes to try from NYT Cooking.莫迪表示，生姜拥有那种“令人神清气爽的浓郁、辛辣、甜美的风味”，可以提升许多食谱的层次，甚至减少对额外盐和糖的需求。说到这里，以下是来自《纽约时报》烹饪频道的几道食谱，供您尝试。1. Spicy Carrot-Ginger Soup1. 辣味胡萝卜生姜汤 David Malosh for The New York Times. Food Stylist: Simon Andrews.Slices of fresh ginger are simmered with carrots in this silky soup. Grated ginger, stirred into the sour cream topping, adds an extra zing.在这道口感丝滑的汤中，鲜姜片与胡萝卜一同慢炖。拌入了姜泥的酸奶油顶料带来了额外的惊喜。Recipe: Spicy Carrot-Ginger Soup食谱： 辣味胡萝卜生姜汤Turmeric and grated ginger make a simple marinade for baked salmon. The flavors, inspired by the Northern Vietnamese dish cha ca la Vong, would taste great on any fish.姜黄和生姜末构成了烤三文鱼的简易腌料。这种调味受越南北部名菜河内古法煎鱼启发，用在任何鱼类上都非常棒。Recipe: Turmeric-Ginger Salmon食谱： 姜黄生姜三文鱼3. Ginger Scallion Chicken and Rice3. 姜葱鸡饭 Nico Schinco for The New York Times. Food Stylist: Barrett Washburne.The ginger peel and trimmings infuse the rice with warmth, while the minced golden flesh goes into a flavorful sauce for the chicken.姜皮和切下的边角料给米饭注入一种温暖，而切碎的金黄姜肉则加入到鸡肉的美味酱汁中。Recipe: Ginger Scallion Chicken and Rice食谱： 姜葱鸡饭Ginger, fresh oregano and lemongrass give this hot drink its heavenly scent.生姜、新鲜牛至和香茅赋予了这款热饮绝佳的香气。Recipe: Citrus and Herb Tonic食谱： 柑橘草本滋补饮5. Vegan Coconut-Ginger Black Beans5. 纯素椰香生姜黑豆炖菜 David Malosh for The New York Times. Food Stylist: Simon Andrews.Ginger and lime balance the richness of coconut milk in this stew, which draws inspiration from African and Caribbean bean dishes.在这道灵感源自非洲和加勒比豆类菜肴的炖菜中，生姜和青柠平衡了椰浆的浓郁口感。Recipe: Vegan Coconut-Ginger Black Beans食谱： 纯素椰香生姜黑豆炖菜本文最初发表于2025年12月8日。翻译：经雷点击查看本文英文版。