AMANDA SCHUPAK2026年8月21日The humble pea has a lot going for it. Gregor Mendel, the “father of genetics,” used pea plants to study how heritable traits were passed from parents to offspring. The plants are also friendly to the environment, with a low carbon footprint and roots that naturally nourish the soil.不起眼的豌豆其实好处多多。“遗传学之父”格雷戈尔·孟德尔曾用豌豆植株来研究可遗传性状如何从亲代传给子代。这种植物对环境也十分友好，碳足迹低，其根系还能天然滋养土壤。And, love them or hate them, “peas are powerhouses of nutrition,” said Rebecca McGee, a plant geneticist at Washington State University.而且，无论你喜不喜欢吃，“豌豆都是重量级的营养来源，”华盛顿州立大学植物遗传学家丽贝卡·麦吉说。Peas, which are members of the legume family, are high in protein and fiber, she said. And though they taste sweet, they are full of complex carbohydrates that won’t spike your blood sugar. Garden peas (also sometimes called sweet peas or English peas) are the most common type to be found in grocery stores, often sold frozen, fresh or canned. Other common varieties, usually eaten with their pods intact, are snow peas and snap peas.她说，豌豆属于豆科植物，富含蛋白质和膳食纤维。虽然尝起来很甜，但它们含有复合碳水化合物，不会让血糖急剧升高。菜园豌豆（有时也称为甜豌豆或英国豌豆）是杂货店中最常见的品种，通常以冷冻、新鲜或罐装形式出售。其他常见品种还有荷兰豆和甜脆豆，通常连豆荚一起食用。Here’s a taste of what’s great about peas, no matter the variety, along with recipes from New York Times Cooking.不论哪个品种，以下概括了豌豆的诸多好处，随附来自纽约时报烹饪频道的食谱。Peas are a good source of protein.豌豆是优质蛋白质来源。While peas don’t pack the same protein punch as other legumes like lentils or beans, they still rank high among plant sources, said Gary Frost, a professor of nutrition and dietetics at Imperial College London.伦敦帝国理工学院营养与膳食学教授加里·弗罗斯特表示，虽然豌豆的蛋白质含量不如其他一些豆类，比如小扁豆或各种干豆，但在植物性来源中仍位居前列。A standard half-cup portion of cooked garden peas, for instance, contains about four grams of protein. You’ll get even more if you center them in your meal. One cup has around as much protein as you’d get from a three-ounce serving of firm tofu. A cup of cooked snow peas has about five grams of protein.例如，标准半杯煮熟的菜园豌豆约含四克蛋白质。如果以豌豆为主菜，摄入量会更多。一杯豌豆的蛋白质含量大约相当于一份三盎司（约85克）老豆腐。一杯煮熟的荷兰豆约含五克蛋白质。Tom Warkentin, a professor of plant sciences at the University of Saskatchewan, said the relatively high protein content of peas makes them an ideal source for protein powders, alternative meat products and plant milks.萨斯喀彻温大学植物科学教授汤姆·沃肯廷表示，豌豆相对较高的蛋白质含量使其成为蛋白粉、替代肉制品和植物奶的理想来源。They’re packed with ‘good’ carbohydrates.它们富含“好”碳水化合物。One cup of cooked garden peas has about nine grams of fiber — supplying about a quarter of the 38 grams per day that is recommended for men and nearly a third of the recommended 25 grams per day for women.一杯煮熟的菜园豌豆约含九克膳食纤维——约为男性每日推荐摄入量38克的四分之一，接近女性每日推荐摄入量25克的三分之一。Most of that is insoluble fiber, which passes through the gut undigested and helps prevent constipation by bulking up stool. The rest is soluble fiber, which slows digestion by attracting water and forming a gel in the intestines. Eating 5 to 10 grams of soluble fiber per day, research suggests, can help lower LDL (or “bad”) cholesterol; one cup of frozen green peas has just over 2.5 grams.其中大部分为不溶性纤维，这种纤维不经消化通过肠道，通过增加粪便体积来预防便秘。其余的可溶性纤维在肠道中吸水形成凝胶，从而延缓消化。研究表明，每天摄入五至10克可溶性纤维有助于降低低密度脂蛋白（“坏”胆固醇）；一杯冷冻青豌豆的含量略高于2.5克。Peas also contain what’s called resistant starch, which passes through the small intestine undigested and — along with the soluble fiber — feeds the good bacteria in the colon. The bacteria, in turn, produce molecules that suppress hunger, keeping you feeling full, Dr. Frost said.豌豆还含有所谓的抗性淀粉，会不经消化通过小肠，并与可溶性纤维一起喂养结肠中的有益细菌。弗罗斯特说，这些细菌反过来会产生抑制饥饿感的分子，让你保持饱腹感。Peas are relatively high in amylose, a component of starch that is digested slowly, so it doesn’t cause a sharp rise in blood sugar, Dr. Warkentin added. Over time, glucose spikes increase the risk of insulin resistance, which can lead to Type 2 diabetes.沃肯廷补充说，豌豆中的直链淀粉含量相对较高，这种淀粉成分消化缓慢，因此不会引起血糖急剧升高。长期血糖飙升会增加胰岛素抵抗的风险，进而可能导致2型糖尿病。They’re beneficial for your eyes.它们对眼睛有益。As with other legumes, peas contain vitamins and minerals like folate (important for fetal development), magnesium (beneficial for nerve and muscle function) and zinc (necessary for immune health and wound healing).与其他豆类一样，豌豆含有维生素和矿物质，如叶酸（对胎儿发育重要）、镁（有益于神经和肌肉功能）和锌（对免疫健康和伤口愈合必不可少）。One cup of cooked garden peas has just over four milligrams of lutein and zeaxanthin, two antioxidants that are important for eye health. Research suggests that getting about six milligrams of both antioxidants from your diet each day may reduce the risk of age-related macular degeneration, a progressive eye disease that can cause blurry vision.一杯煮熟的菜园豌豆含有略高于四毫克的叶黄素和玉米黄质，这两种抗氧化剂对眼睛健康至关重要。研究表明，每天从饮食中摄入约六毫克这两种抗氧化剂，可降低患老年性黄斑变性的风险，这是一种可能导致视力模糊的进行性眼病。What’s the best way to enjoy peas?享用豌豆的最佳方式是什么？You can get the nutritional benefits of peas by eating them fresh, frozen, canned or raw. For a complete mix of amino acids (the building blocks of protein), pair them with corn, rice or other whole grains, which are high in the amino acids that peas lack.你可以通过新鲜、冷冻、罐装或生食豌豆来获取其营养益处。要获得全面的氨基酸成分（蛋白质的构成单元），可将豌豆与玉米、大米或其他全谷物搭配，这些谷物富含豌豆所缺乏的氨基酸。Here are some recipes from New York Times Cooking to get you started.以下是来自《纽约时报烹饪》的一些食谱，供您参考。Sautéed Peas With Anchovies and Scallions鳀鱼葱香炒豌豆 James Ransom for The New York Times. Food Stylist: Maggie Ruggiero.The peas end up almost shockingly sweeter when cooked with salty, punchy anchovies and aromatic garlic in this lovely spring side dish.在这道可爱的春季配菜中，豌豆与咸鲜浓郁的鳀鱼和芳香的大蒜一同烹制，甜味几乎令人惊艳。Recipe: Sautéed Peas With Anchovies and Scallions食谱： 鳀鱼葱香炒豌豆Peas and coriander-rubbed salmon steam together over rice for an elegant meal that feels both light and satisfying.豌豆和抹了香菜籽的三文鱼在米饭上一同蒸制，成就一道既清淡又满足的优雅餐食。Recipe: One-Pot Salmon and Dill Rice With Peas食谱： 三文鱼莳萝豌豆焖饭Pan-Seared Chicken With Peas and Prosciutto香煎鸡胸配豌豆火腿 David Malosh for The New York Times. Food Stylist: Simon Andrews.In this easy, restaurant-worthy dish, peas become a silky pan sauce for chicken breasts when cooked with the surprising addition of tender butter lettuce leaves.在这道简单且堪称餐厅品质的菜肴中，豌豆与嫩黄油生菜叶一同烹煮，化为丝滑的酱汁，浇在鸡胸肉上。Recipe: Pan-Seared Chicken With Peas and Prosciutto食谱： 香煎鸡胸配豌豆火腿The earthiness of peas shines in this vegan meal. Cumin and coriander add warmth, while ginger, garlic and chile make it vibrant, too.在这道纯素餐食中，豌豆的泥土芬芳得以充分展现。孜然和香菜增添温暖风味，姜、蒜和辣椒则使其充满活力。Recipe: Cauliflower, Cashew, Pea and Coconut Curry食谱： 花菜腰果豌豆椰香咖喱Lamb Meatballs With Pea Pesto羊肉丸配豌豆青酱 David Malosh for The New York Times. Food Stylist: Simon Andrews.Puréeing peas with basil, garlic and olive oil turns them into a verdant sauce that tastes like spring when paired with these lamb meatballs. It is just as delicious with chicken or pasta.将豌豆与罗勒、大蒜和橄榄油一起打成泥，制成翠绿的酱汁，搭配这些羊肉丸时尝起来就像春天的味道。搭配鸡肉或意大利面也同样美味。Recipe: Lamb Meatballs With Pea Pesto食谱： 羊肉丸配豌豆青酱翻译：经雷点击查看本文英文版。