外刊阅读 | 卫报 | 为什么水煮食物有助于延缓衰老？

The strength of our digital defenses lies not just in firewalls and algorithms but in the collective awareness and action of every digital citizen.

数字防御的力量不仅在于防火墙和算法，还在于每个数字公民的集体意识和行动。

Why cooking with water may help slow ageing

为什么水煮食物可能有助于延缓衰老

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Davenport, 39, is a scientist and registered dietician based in San Francisco whose work focuses on slowing the deleterious effects of ageing. She argues that this can be accomplished by cooking mostly with broth and water. On her Instagram page, which has nearly 200,000 followers, you’ll find recipes for dishes like collagen-rich oxtail phở, green curry salmon, steamed eggs and gà hải nam (the Vietnamese version of Hainan chicken, a recipe passed down directly from Grandma).Cooking this way, she says, mitigates the creation of advanced glycation end products, or AGEs, formed when food is cooked at high dry temperatures, like over the grill or in an air fryer.

Advanced glycation end products are a group of compounds created when proteins or lipids are exposed to sugars. People encounter them regularly in the western diet, where they are typically generated during the cooking process via the Maillard reaction, or when food is blasted over high heat. (Think: the crust on a good steak.) A lot of ultra-processed foods, like cheese puffs and breakfast cereals, are also cooked this way.

Once in the body, AGEs do one of two things. They can crosslink with a protein, which causes plaque buildup in the body – this can clog arteries and reduce healthy blood flow. Or they create inflammation through receptor binding. It’s why researchers consider AGEs a powerful biomarker for oxidative stress, which causes cell and tissue damage, and inflammation.

During the past decade, there has quietly been an abundance of scientific literature suggesting that AGEs are the common denominator for a lot of modern health woes. “We and others have demonstrated that a diet high in AGEs is associated with the development of many chronic non-transmissible diseases, which are a plague in the modern western world,” explains Dr Jaime Uribarri, a nephrologist and researcher at Mount Sinai, “including insulin resistance, obesity, cardiovascular disease, kidney disease, dementia and cancer”.

As Davenport tells it, there are two main ways to dramatically reduce the amount of AGEs in food.The first is using water and broth to cook, which inhibits the Maillard reaction. “While chefs are trying to get everything as dry as possible to get that sear, I do the opposite,” says Davenport. The second method is to use acid for marinades – particularly in meat. She doesn’t consider herself an influencer; unlike others in the health space, the academic in her is rigorous about citing her sources. But she is happy that her recipes and methods are resonating with people who are interested in their health and eating habits.

Journal：theguardian

Title：Food fad or science – or both? Why cooking with water may help slow ageing(25 Oct 2024)

Category：Lifestyle and Health

During the past decade,there has quietly been an abundance of scientific literature suggesting that AGEs are the common denominator for a lot of modern health woes.

在过去的十年里，有大量的科学文献表明AGEs是许多现代健康问题的共同因素。

Apt words have power to assuage the tumors of a troubled mind.

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