黑巧克力的功效与作用
本视频是由格雷格医生（Michael Greger MD）最初于2014年6月27号发布，并于 2019 年 2 月 8 日回放的精彩视频，来自NutritionFacts.org — 能救命的营养学。
格雷格 医生（Michael Greger MD）是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗》。简体版书名为《救命》，已于2018年7月19日发售，详情见文末。
黑巧克力与动脉功能
Dark Chocolate and Artery Function
视频摘要：没有巧克力产业资助的研究表明可可对动脉健康的影响是什么？
What do studies not funded by the chocolate industry show about the effect of cocoa on arterial health?
巧克力：美女，还是野兽，还是两者兼之？
Chocolate: beauty, or the beast, or both?
虽然可可本身常见于巧克力等含有高水平的脂肪和糖的食物中，可可粉本身可能对许多种慢性疾病，包括心脏病，有益处。
黑巧克力的功效与作用 Although cocoa itself is frequently found in foods like “chocolate which can contain high levels of fat and sugar,” the cocoa powder itself “may have beneficial effects in a number of chronic disease conditions, including heart disease.”
在手臂的主动脉中测量流动介导的扩张，也就是与冠状动脉具有相同的口径，被认为是衡量动脉功能的最佳指标之一，也就是能预测心血管死亡率。
Flow-mediated dilation, measured in the main artery of the arm, which is about the same caliber as our coronary arteries, is considered one of the best measures of arterial function — a predictor of cardiovascular mortality.
一点点可可没有任何效应，但是，多一点，或者很多，能在食用后的几小时内显著提升动脉功能。到底需要多少？不多，只是一茶匙天然可可粉，这就像一汤匙或更多的荷兰可可。
A little bit of cocoa doesn’t do anything. But a little more, or a lot more, gives one a significant boost in arterial function within hours of consumption. How much does it take? Not much — just a teaspoon of natural cocoa powder, which would be like a tablespoon or more of Dutch cocoa.
可疑的是作者在宾夕法尼亚州的赫尔希医疗中心工作，而的确，作者确实接受了来自最大巧克力制造商的健康和营养中心的赞助，其中心的位置恰巧位于巧克力和可可大道的交汇处。
Now, makes you a little suspicious that the author works in Hershey, Pennsylvania, at the Hershey Medical Center, and, indeed, has accepted money from our largest chocolate manufacturer’s Center for Health and Nutrition, conveniently located near the intersection of Chocolate and Cocoa Avenues.
汇集所有最好的科学，数十项随机对照试验，显示数周和数月食用可可，能在几小时内明显改善动脉功能。
Putting together all of the best available science, though — dozens of randomized controlled trials — arterial function was significantly improved within hours, and after weeks and months of chronic cocoa consumption.
从虚构中梳理出真相向来困难，尤其是涉及如此强大的经济利益时。其中许多研究也得到了工业界的资助，而且犹如所有研究领域，证据表明行业资金与有利于该行业的结论有关，但即使是在删除了由工业资助的研究之后，他们仍然发现了同样的保护作用。
It’s always difficult to tease out fact from fiction when such powerful financial interests are involved. “Many of these studies were funded by industry” as well, “and as in all areas of research evidence suggests that industry funding is associated with pro-industry conclusions.” But, even after removing “those studies funded by industry,” they found the same protective effect.
他们测量手臂动脉功能，而并非真正需要研究的地方 - 也就是心脏的冠状动脉，是因为此步骤需要血管造影，并更具侵略性。但是如果能够找到已被安排进行血管造影的人......就在这里。
The reason they measure arterial function in the arm, rather than where you really need it — the coronary arteries of the heart — is that that would require an angiogram, which is a little more invasive. But if you were able to find people already scheduled for an angiogram anyway… Here we go.
双盲，随机试验发现黑巧克力实际上会打开冠状动脉。当他们做了所谓的冷加压测试后，也就是他们把你的手插入一桶冰水，通常会导致动脉收缩，但是在食用黑巧克力之后，它们会扩张。黑巧克力也可以改善我们肾脏的血液流动。
Double-blind randomized trial finds that dark chocolate actually opens up coronary arteries themselves. And, when they did what’s called a cold-pressor test, where they plunge your hand into a bucket of ice water — which normally causes your arteries to constrict — but, after dark chocolate, they dilated. Dark chocolate may also improve blood flow to the heart of our kidneys.
但巧克力也含有脂肪和糖，所以我们必须要小心。
“Because chocolate also contains fat and sugar,” though, we have to be careful.
此外，大多数巧克力产品都是用牛奶制造的，也就是一种影响血液中抗氧化能力的化合物。即使牛奶巧克力具有与黑巧克力相同的黄酮类植物营养素含量，在与牛奶同时使用时，可可的抗氧化作用可能在血液中减弱。
“Furthermore, most chocolate products are manufactured with milk, a compound known to influence antioxidant capacity in our blood.” Even if milk chocolate had the same flavonoid phytonutrient content as dark chocolate, “the antioxidant effect of cocoa is potentially weakened in the blood” when milk is consumed.
与牛奶巧克力相比，黑巧克力中不仅含有三倍的抗氧化剂，牛奶同时会对人体产生反作用。
So, not only are there triple the antioxidants in dark, compared to milk, chocolate, but the milk actively works against the effects in the human body.
因此，吃黑巧克力，在一小时内便获得血液抗氧化能力的良好峰值。吃牛奶巧克力，完全无效。
So, eat dark chocolate, and get a nice spike in the antioxidant power of our bloodstream within an hour. Milk chocolate — nothing.
但如果你在吃黑巧克力时同时喝一杯牛奶，益处则受到抑制。
And, if you eat that same dark chocolate with a cup of milk, the benefit is suppressed.
在我们的胃里或巧克力中添加牛奶，能抑制巧克力在体内抗氧化活性以及血液对关键植物营养素的吸收。
The “addition of milk” — either in our stomach, or in the chocolate itself — ”inhibits the within-body antioxidant activity of chocolate and the absorption into the bloodstream of one of the target phytonutrients.”
糖对我们也无益。糖会损害动脉功能。一瓶汽水中的糖可以大幅度削弱动脉功能。
Sugar isn’t good for us, either. Sugar impairs arterial function. One bottle of soda’s worth of sugar can temporarily cripple arterial function.
这也就是为什么，相对于同量却添加糖的可可，无糖可可能更好地改善动脉功能的原因。因此，消除糖似乎可以放大可可的益处。
That’s why sugar-free cocoa improves arterial function better than the same amount of cocoa with sugar added. So, “eliminating sugar appears to amplify the beneficial effects of cocoa.”
最重要的是，虽然巧克力和可可产品的益处似乎很明显，但是我们一定要注意巧克力中的卡路里、脂肪和糖。
Bottom line: “Although the positive effects of chocolate and cocoa products seem apparent, precautions exist” when we’re talking about the calories, fat, and sugar in chocolate.
可可粉可以说是两全其美。虽然不可口，少糖或是无糖、无脂肪的可可产品肯定是首选。
Cocoa powder, then, offers the best of both worlds. “Although not as tasty, cocoa-based products with little or no sugaror…fat are certainly preferred.”
你的确可以让可可产品可口，例如我视频中提到的健康巧克力奶昔和巧克力冰淇淋。
And, you can make them tasty, as I note in my healthy chocolate milkshake recipe, and my healthy chocolate ice cream video.
翻译： Flora Dong
编辑： Karen Chou
参考文献：
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黑巧克力的功效与作用
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