CAROLINE HOPKINS2026年6月17日Corn sometimes gets a bad rap on the health front. (It gives us high-fructose corn syrup, after all.)在健康方面，玉米有时名声不佳。（毕竟，它给我们带来了高果糖玉米糖浆。）But sweet yellow corn has little in common with processed corn byproducts, said Dr. Ana Baylin, an associate professor of nutritional sciences at the University of Michigan. It’s a pretty healthy vegetable, whether it’s fresh off the cob in summer, or canned or frozen the rest of the year.但密歇根大学营养科学副教授安娜·贝林博士表示，黄色甜玉米与加工过的玉米副产品几乎没有共同之处。它是一种非常健康的蔬菜，无论是夏天刚从玉米棒上掰下来的新鲜玉米，还是其他季节的罐装或冷冻玉米。Here’s what nutrition experts had to say about sweet corn, and recipes from New York Times Cooking to help you enjoy it.以下是营养专家对玉米的看法，以及《纽约时报》烹饪版帮助您享用玉米的食谱。It promotes digestion.它能促进消化One cup of sweet corn contains about three grams of fiber. The bottom of the kernel and its outer shell are particularly high in insoluble fiber, said Dr. Rui Hai Liu, a professor of food science at Cornell University. Because your stomach and small intestine can’t break down insoluble fiber, it remains intact as it moves through your digestive system. This helps keep you regular.一杯玉米含有约三克纤维。康奈尔大学食品科学教授刘瑞海（音）博士说，玉米粒底部和外壳的不可溶性膳食纤维含量特别高。由于胃和小肠无法分解不可溶性膳食纤维，它在穿过消化系统时会保持完整。这有助于保持规律排便。“Insoluble fiber can help bulk the stool and ease constipation,” said Candice Schreiber, a clinical dietitian at the Ohio State University Comprehensive Cancer Center. It’s normal to see undigested kernels in stool if you happen to swallow a few without chewing them, she said. Even though our bodies don’t break down insoluble fiber, good bacteria in the colon — key players in a healthy gut microbiome — still feed on the undigested material.“不可溶性膳食纤维可以帮助增加粪便体积，缓解便秘，”俄亥俄州立大学综合癌症中心的临床营养师坎迪斯·施莱伯说。她说，如果不经嚼碎就吞下几粒玉米，在粪便中看到未消化的玉米粒是正常的。尽管人体无法分解不可溶性膳食纤维，结肠中的有益细菌（健康肠道微生物群的关键成分）仍然会以这些未消化的物质为食。Getting enough fiber may help lower your colon cancer risk, Ms. Schreiber said. And it’s been shown to reduce the risk of diabetes and coronary heart disease. While recommendations vary depending on age and sex, most people should try to eat at least 21 to 38 grams of fiber daily.施莱伯说，摄入足够的膳食纤维可能有助于降低患结肠癌的风险。并且有证据表明它可以降低患糖尿病和冠心病的风险。虽然建议摄入量因年龄和性别而异，但大多数人每天应尽量摄入至少21到38克膳食纤维。It’s a good source of energy.它是良好的能量来源When it’s harvested early on, while its kernels are still tender and juicy, corn is considered a starchy vegetable. (Corn used for popcorn, corn flour and cornflakes is harvested later, once its kernels dry out, and is considered a grain.)当玉米在早期被收获、玉米粒还很鲜嫩多汁时，它被视为一种淀粉类蔬菜。（用于制作爆米花、玉米粉和玉米片的玉米是在后期收获的，玉米粒已经变干，被视为一种谷物。）Starchy vegetables — think potatoes and peas, along with corn — generally contain more carbohydrates and calories than non-starchy vegetables like leafy greens, carrots and peppers, Ms. Schreiber said. One cup of corn has about 27 grams of carbohydrates and 125 calories.施莱伯说，土豆、豌豆以及玉米等淀粉类蔬菜通常比绿叶蔬菜、胡萝卜和甜椒等非淀粉类蔬菜含有更多的碳水化合物和卡路里。一杯玉米含有约27克碳水化合物和125卡路里。Dr. Baylin said that starchy vegetables can be a healthier source of carbs and calories than those coming from sugar or ultra-processed foods. What’s more, some of the starch in corn is resistant starch, which supports a healthy microbiome and helps your body regulate blood sugar.贝林表示，与糖或超加工食品相比，淀粉类蔬菜是更健康的碳水化合物和卡路里来源。此外，玉米中的一些淀粉属于抗性淀粉，有助于维持健康的肠道菌群，并帮助身体调节血糖。It contains a wide range of vitamins and minerals.它含有多种维生素和矿物质Experts said sweet corn doesn’t have especially high levels of any one vitamin or mineral. But taken together, corn’s micronutrients can help your body function and keep you healthy. For instance, Ms. Schreiber said corn contains respectable amounts of vitamins A and C, which promote bone and immune-system health. One cup of corn also contains 934 micrograms of lutein and zeaxanthin (less than peas, but more than carrots), which may support your eyesight.专家表示，玉米中没有任何一种特定的维生素或矿物质含量特别高。但综合来看，玉米中的微量营养素可以帮助身体正常运作并保持健康。例如，施莱伯说，玉米含有数量可观的维生素A和维生素C，能够促进骨骼和免疫系统的健康。一杯玉米还含有 934微克的叶黄素和玉米黄质（低于豌豆，但高于胡萝卜），这可能有助于保护视力。Corn is also a good source of the heart-healthy mineral magnesium, Dr. Liu said. Studies suggest that people who don’t get enough magnesium could be at greater risk of developing heart disease.刘瑞海说，玉米也是有益心脏健康的矿物质镁的良好来源。研究表明，镁摄入不足者患心脏病的风险可能更高。Here’s how to enjoy it.如何享用The experts said that fresh, frozen and canned corn all have the same nutritional benefits. If you opt for canned, Ms. Schreiber recommended choosing a no- or low-sodium variety. Rinsing canned corn with water can also help remove some sodium.专家表示，新鲜、冷冻和罐装玉米都具有相同的营养益处。如果选择罐装玉米，施莱伯建议选择无钠或低钠的产品。用水冲洗罐装玉米也有助于去除部分钠。With fresh corn, Dr. Baylin said she herself wouldn’t worry too much about buying organic, since the kernels are shielded beneath a thick husk as they grow.对于新鲜玉米，贝林博表示，她自己不会太在意是否购买有机产品，因为玉米粒在生长过程中被厚厚的玉米皮保护在下面。Steaming or grilling corn — as opposed to boiling it — can help ensure its kernels retain micronutrients, Ms. Schreiber said; boiling can cause vegetables to lose some vitamins, such as vitamin C.施莱伯说，与水煮玉米相比，蒸玉米或烤玉米有助于确保玉米粒保留微量营养素；水煮会导致蔬菜流失部分维生素，例如维生素C。And when a simple ear isn’t enough, try these recipes from NYT Cooking.如果单吃一根玉米还不够，不妨尝试一下《纽约时报》烹饪版的食谱。1. Oven-Roasted Corn on the Cob1. 烤箱烤玉米棒 Christopher Testani for The New York Times. Food Stylist: Simon Andrews.Why choose between the tenderness of steamed corn and the char of grilled corn when you can get both in the oven? Garlicky parsley butter infuses the ears with richness.既然用烤箱就能同时兼得蒸玉米的软嫩和烤玉米的焦香，何必二选其一？蒜香欧芹黄油可玉米棒增添浓郁风味。• Recipe: Oven-Roasted Corn on the Cob· 食谱：烤箱烤玉米棒2. Corn Salad With Tomatoes, Basil and Cilantro2. 番茄罗勒香菜玉米沙拉In this simple side, the natural sweetness of summer corn is heightened with lime juice and fresh herbs. Zapping the corn in the microwave first makes it easy to slip off the husks and silks.这是一道简单的配菜，青柠汁和新鲜香草烘托出夏季玉米的天然甜味。先用微波炉加热玉米，可轻松去除玉米皮和玉米须。• Recipe: Corn Salad With Tomatoes, Basil and Cilantro·食谱：番茄罗勒香菜玉米沙拉3. Charred Corn and Chickpea Salad With Lime Crema3. 煎烤玉米鹰嘴豆沙拉配青柠酸奶油 Bryan Gardner for The New York Times. Food Stylist: Greg Lofts.You don’t need a grill to get the smokiness of charred corn. Here, kernels are seared in a pan and seasoned with smoked paprika. Hearty enough to be a light meal, this salad is also a great side dish.无需烤架也能获得炭烤玉米的烟熏味。将玉米粒在平底锅中煎烤，并用烟熏红甜椒粉调味。这款沙拉分量十足，既可作为简餐，也是绝佳配菜。。• Recipe: Charred Corn and Chickpea Salad With Lime Crema· 食谱：煎烤玉米鹰嘴豆沙拉配青柠酸奶油4. Creamy Corn Soup With Basil4. 罗勒玉米浓汤It’s not dairy that gives this soup its silky richness. Corn kernels and sautéed onion become creamy when simmered in broth and puréed.这道汤的丝滑浓郁口感并非来自乳制品。玉米粒和炒洋葱在肉汤中炖煮并打成泥后，便呈现出奶油般的质感。• Recipe: Creamy Corn Soup With Basil· 食谱：罗勒玉米浓汤5. Pasta With Corn, Mint and Red Onions5. 玉米薄荷红洋葱意面 Linda Xiao for The New York Times. Food Stylist: Barrett Washburne.Just as good warm as it is cold or room temperature, this plant-based pasta dish works at any summer party. And if you’re lucky enough to have leftovers, you’ll have the best desk lunch there is.这道纯素意面无论在温热、冷食还是室温下享用都同样美味，适合任何夏季派对。如果你走运，还能剩下一些，它将成为最完美的办公桌午餐。• Recipe: Pasta With Corn, Mint and Red Onions· 食谱：玉米薄荷红洋葱意面本文最初发表于2024年7月24日。翻译：晋其角点击查看本文英文版。