我需要喝果汁排毒嗎 養生方法該聽誰的?大綱

Some drink only vegetable juice. Others soak in Epsom salts. It's all in the pursuit of ridding the body of months or years of accumulated toxins, said to be the cause of fat, fatigue, diabetes, memory problems and countless other conditions.

有些人只喝蔬菜汁，另一些人則浸泡在瀉鹽中。他們這樣做都是爲了排出體內數月來或數年來堆積的毒素。據稱這些毒素會引發肥胖、疲勞、糖尿病、記憶力減退及其他無數的疾病。

The question isn't just whether these techniques work. It's whether the body is overwhelmed by toxins to begin with.

但我們的疑問並不僅是這些方式方法是否有用，而是身體是否從一開始就因爲毒素而不堪重負。

The promises of liquid cleanses and other techniques have attracted legions of followers, celebrity endorsers and millions in venture capital funds. The trend has helped supercharge the U.S. diet industry, which passed $60 billion in sales last year. it has also made carrying gunky green juice a status symbol in fitness circles.

有關液體淨化和其他一些排毒方法的承諾已吸引了大批追隨者、明星代言人和來自風險投資基金的數百萬資金。這一趨勢已幫助美國節食業蓬勃發展，該行業去年銷售額就超過了600億美元。這一潮流還使攜帶黏稠綠色果汁成爲健身界社會地位的一個象徵。

Consuming more vegetables is great, mainstream doctors and nutritionists agree. But they dismiss the detox claims as a confusing jumble of science, pseudoscience and hype. They argue that humans already have a highly efficient system for filtering out most harmful substances -- the liver, kidneys and colon.

主流醫師與營養學家一致認爲，進食更多的蔬菜挺好的。但他們卻對排毒一說予以駁斥，聲稱那只是一個令人困惑的、糅合了科學、僞科學與炒作的雜亂說辭。他們爭論稱，人類已經擁有了一個能將大多數有害物質都過濾掉的高效體系──肝臟、腎臟和結腸。

'If you're confused, you understand the issue perfectly,' says Edward Saltzman, an associate professor at Human Nutrition Center on Aging at Tufts University.

美國塔夫茨大學(Tufts University) 人體營養中心之老化研究(Human Nutrition Center on Aging)副教授愛德華・索爾茲曼(Edward Saltzman)說：“如果你感到困惑，那你就已經明白問題之所在了。”

'Nobody has ever been able to tell me what these toxins are,' says Donald Hensrud, an internist and nutrition specialist at the Mayo Clinic in Rochester, Minn.

唐納德・韓斯魯德(Donald Hensrud)是明尼蘇達州羅徹斯特市(Rochester, Minn)梅奧診所(Mayo Clinic)的一名內科醫生、營養專家，他說：“從來沒有人能夠告訴我，這些毒素到底是什麼。”

Some detox regimens rely on what could be dangerous levels of calorie restriction if followed for long periods, these experts say. Other versions advocate 'what many of us already recommend -- eating more fruits and vegetables and fewer refined carbohydrates,' says Dr. Hensrud.

這些專家稱，有些排毒養生法就是靠限制卡路里攝入水平，如果長期遵循這樣的限制標準進食，可能會危及人的健康。韓斯魯德博士稱，其他一些版本的排毒法則提倡“我們中的許多人已經推薦過的飲食法──進食更多的水果和蔬菜，少吃精製碳水化合物。”

Detox proponents define toxins very broadly. Mark Hyman, a physician and author of six best-selling diet books, says the biggest toxic threats come from the American diet itself. 'We are eating pharmaceutical doses of sugar and flour,' which have overwhelmed the liver's ability to cope, says Dr. Hyman. He points to the overabundance of Americans with fatty liver disease, which leads to obesity, insulin resistance and other metabolic disorders.

排毒支持者對毒素的定義非常寬泛。六本最暢銷飲食書籍的作者、醫師馬克・海曼(Mark Hyman)稱，最大的毒素威脅來自美式飲食本身。海曼博士說，“我們正在進食藥物劑量的糖和麪粉，”這已使得肝臟的應對能力不堪重負。他指出，過多的美國人都患有脂肪肝疾病，而這將導致糖尿病、胰島素抗性和其他一些代謝紊亂症。

He says Americans are also being assaulted by heavy metals (including mercury from large fish and old dental fillings) and endocrine-disrupting chemicals (including Bisphenol A in makeup and credit-card receipts) as well as 'spiritual toxins,' such as loneliness and hostility. But he says people reduce their exposure and enhance their ability to excrete such toxins with the right balance of foods, vitamins and minerals.

他說，美國人還正在遭受重金屬（包括來自大型魚類和老式補牙填充物中的汞）、環境內分泌干擾物（包括化妝品和信用卡收據中的雙酚A）以及諸如孤獨和敵意這樣的“精神毒素”的侵害。但他表示，人們減少了與這些毒素的接觸，並通過正確平衡飲食、維他命和礦物質來增強自身排毒的能力。

Dr. Hyman's latest book, 'The Blood Sugar Solution 10-Day Detox Diet,' published in February, recommends avoiding all sugar, grains, dairy products, legumes, alcohol, caffeine and processed foods. Instead, followers consume a fruit-and-protein shake in the morning, then vegetables and lean protein for lunch and dinner.

海曼博士最新的一本著作名爲《10天排毒餐的血糖解決方案》(The Blood Sugar Solution 10-Day Detox Diet)，已於2月份出版。該書建議要避免食用糖、穀物、乳製品、豆類、酒精、咖啡因和加工食品。取而代之的是，早上要喝一杯水果和蛋白質奶昔，然後是午餐和晚餐進食蔬菜與瘦蛋白。

He also suggests they take a long list of supplements and drink water with PGX, a form of fiber that expands in the stomach, before every meal. The combination resets the metabolism and cleans out the digestive system, Dr. Hyman says. He has also argued that a detox bath with Epsom salts each night helps remove heavy metals through the skin and reduces stress.

他還建議讀者在每頓餐前進食許多補劑、並喝點含有PGX的水，PGX是一種能在胃裏膨脹的纖維。海曼博士稱，這樣的組合會重置新陳代謝並清理消化系統。他還聲稱，每晚一次泡在瀉鹽中的排毒浴有助於讓重金屬透過皮膚排出並減少壓力。

Liver specialists say that up to 20% of adults have some form of fatty liver disease, in which excess fat in the liver leads to inflammation, scar tissue and eventually liver failure. Some cases are due to alcohol abuse. Genetics, hepatitis, autoimmune disease and medication use also play a role. It isn't clear whether fatty liver causes obesity or vice versa.

肝臟專家說，高達20%的成年人都患有某種形式的脂肪肝疾病，這類疾病是由於肝臟中多餘的脂肪引發了炎症、瘢痕組織並最終導致肝功能衰竭。有些病例是因爲酗酒造成的。而遺傳基因、肝炎、自體免疫疾病和用藥也會成爲病因。目前尚不清楚到底是脂肪肝造成了肥胖還是肥胖引發了脂肪肝。

Dr. Hyman says most doctors are 'hopelessly ignorant' about the impact of toxins on the body, but he concedes that further research is needed to better understand the mechanisms. 'Has anyone done a comprehensive study and measured the body's toxic burden before and after this approach? No,' he says. 'Do we need something like that? Yes.'

海曼博士說，大多數醫生都對毒素對人體的影響“無可救藥地無知”，但他承認，爲了更好地理解該機制，大家需要進行進一步的研究。 “有沒有人進行過一項全面綜合性的研究、並在這一方法實施前後分別檢測衡量人體的毒素負擔？沒有。”他說：“那我們需要類似這樣的研究嗎？需要。”

Both camps agree that taking a break from alcohol and caffeine even temporarily can improve one's health, starting with improved sleep. Eliminating alcohol can also lower liver enzymes that raise alcohol tolerance in heavy drinkers. That change can also be a good test of dependency -- if you can't quit for even a few days, that's a red flag. Kicking caffeine can lower blood pressure, but doing so abruptly can cause headaches and irritability, so some diets recommend tapering down ahead of time.

雙方陣營一致認爲，即使是暫時戒掉酒精和咖啡因也能改善一個人的健康程度，而這會從改善睡眠開始。戒酒還能降低肝?，後者會提高酗酒者的酒精耐度。上述改變還會是檢測依賴性的一個好方法──如果你連幾天都戒不了，那就是一個危險信號。戒掉咖啡因能夠降低血壓，但突然這樣做會引發頭痛和煩躁情緒，所以一些飲食法建議提前逐漸減少咖啡因用量。

Other regimens counsel cutting out entire food groups -- such as wheat and dairy -- sometimes for 30 days or longer. Some followers say they feel more energetic, more clearheaded and less gassy as a result.

其他的養生法則建議削減整個食物羣──如小麥和乳製品──戒食時段有時是30天或更長。一些遵循該養生法的人稱，結果他們感到精力更充沛，頭腦更清醒並且脹氣更少了。

That may be because they have an unrecognized lactose intolerance or sensitivity to gluten, a protein found in wheat. Scientists don't typically classify such foods as toxins. 'But if eliminating it from your diet makes you feel better, it may be a kind of personal toxin,' says Dr. Saltzman of Tufts. 'As long as the rest of your diet is sustainable and nutritionally adequate, that's fine.'

這可能是因爲這些人身患尚未診斷出的乳糖不耐症或對麩質過敏，麩質是常見於小麥中的一種蛋白質。一般來說，科學家不會將這類食物歸類爲毒素。塔夫茨大學的索爾茲曼博士說：“但如果將它從你的飲食中剔除出去以後，你感覺更好了，那它可能就是一種個體性的毒素。只要你剩下的飲食營養充足並可持續攝入，那就沒問題。”

But some cleanses are often little more than fasting regimens. The 'master cleanse,' devised to treat ulcers in the 1940s, consists of six to 12 glasses of water mixed with lemon juice, cayenne pepper and maple syrup, with a laxative at bedtime but no other food for up to 10 days. It leaves many nutrition experts scratching their heads. Dr. Saltzman says a variety of medicinal properties have been linked with lemon juice and that cayenne can help soothe lingering pain from shingles. 'The real puzzler is the maple syrup,' he says.

但有些 化排毒法基本上就是斷食。“大師 化法”是20世紀40年代用來治療潰瘍的，它的配方如下：6到12杯混合了檸檬汁、番椒和楓樹糖漿的水以及睡前一粒瀉藥，其他別的食物一概不吃，這樣一共堅持10天。這種斷食法讓許多營養專家百思不得其解。索爾茲曼博士博士稱，檸檬汁已與各種各樣的醫用價值聯繫起來了，而番椒則有助於舒緩帶狀皰疹帶來的揮之不去的疼痛。他說：“真正令人不解的是楓樹糖漿。”

Peter Glickman, who helped revive the cleanse in a 2004 book, writes that the first three days are the hardest and that serenity, euphoria and mental clarity set in after about Day Eight.

彼得・格里科曼(Peter Glickman)曾在2004年的一本書中幫助回顧了上述療法。他寫道，頭三天是最難熬的，大約過了第八天以後，人就開始變得寧靜、欣快並頭腦清醒。

The Mayo Clinic's Dr. Hensrud says it could be incipient starvation instead. 'But once you reintroduce a normal diet, everything goes back to normal,' he says.

梅奧診所的韓斯魯德博士說，正相反，那可能是快餓死的早期表現。他還說：“一旦當你重新進行正常飲食時，所有事情都會迴歸常態。”

The bevy of prepackaged juice cleanses that have burst on the market in recent years incorporate fruits, vegetables and protein into their detox regimens. BluePrintCleanse's program, for example, consists of six 16-ounce drinks a day, in precise order, for three days.

預先包裝好的排毒果汁套裝將水果、蔬菜和蛋白質混在一起納入其排毒養生療法中，近些年已火爆市場。舉個例子，藍圖 化清理(BluePrintCleanse)的項目就是由每天六瓶16盎司（約合454克）的飲品組成，消費者需按精確的順序喝掉飲料，一共要堅持三天。

Elaine McCormick, a creative director at a Manhattan advertising firm, says she has gone on BluePrintCleanses four or five times. 'Whether I'm cleansing my liver or colon, I don't know. But my body feels better. I'm eating vegetables and getting calcium.' she says.

曼哈頓(Manhattan)一家廣告公司的創意總監伊萊恩・麥考密克(Elaine McCormick)稱自己已堅持使用四五次藍圖 化清理法了。她說：“我不知道自己是否在清理肝臟或結腸。但我的身體感覺好多了。我現在正在吃蔬菜並攝取鈣。”

Many cleanse aficionados are health-conscious anyway. They say periodically restricting their intake helps reboot their system. 'It breaks your relationship with food,' says Anne Pollack, a former chief investment officer at a large insurance company, who does a detox twice a year for three weeks with a nutrition counselor. She gives up all wheat, dairy, sugar, soy, chicken, red meat and alcohol and eats only brown rice, fruits, green vegetables, salmon and supplements such as milk thistle. After that, she says, 'I have an amazing amount of energy. My skin is soft. My hair is shiny and my nails grow like crazy.'

不管怎麼說，許多排毒淨體的狂熱追崇者都很注重健康。他們稱，定期控制自己的攝取量有助於“重啓”他們的身體系統。一家大型保險公司的前首席投資官安妮・波拉克(Anne Pollack)說：“它打破你和食物的關係。”波拉克每年會在一名營養顧問的指導下做兩次排毒，每次排毒持續三週。她放棄了所有的小麥製品、乳製品、糖、大豆、雞肉、紅色肉類和酒水，並只吃糙米、水果、綠色蔬菜、三文魚和諸如水飛薊這樣的保健品。在那之後，她說“我精力充沛得驚人。我的皮膚柔滑了，頭髮也發亮，指甲也開始發瘋似地長。”

Some packaged juice cleanses contain considerable amounts of sugar, leading some proponents to grind up their own fruit and vegetable concoctions at home. Some nutritionists recommend using a blender rather than a juicer to retain more pulp, because a liquid diet without fiber can slow down digestion. That's partly why some juice cleanses advise using a colon cleanse before and after to fully flush out the intestinal tract.

有些包裝好的排毒 化果汁含有大量的糖份，這使得一些推崇者在家榨取屬於他們自己的果蔬混合物。有些營養學家建議使用攪拌機而非榨汁機，這麼做是爲了保留更多的果肉，因爲不含纖維的液態飲食會使消化過程減速。這也就是爲什麼有些果汁 化法建議在喝飲品前進行一次結腸清洗、而之後則徹底沖洗整個腸道的部分原因。

Most gastroenterologists, however, advise against using supplements, laxatives, enemas and irrigation devices that purport to remove accumulated waste clogging up the colon. It seldom exists, doctors say, and would-be detoxers can become constipated by using laxatives too often.

然而，大多數胃腸病學家建議不要吃那些聲稱能排出堵塞結腸積廢的保健品、瀉藥、灌腸劑和灌洗品。醫生們說，世上幾乎不存在這樣的東西，而太頻繁地吃瀉藥則會使那些想要排毒的人變成便祕症患者。

Keeping the digestive tract moving normally is another reason many experts say simply eating more fruit and vegetables makes more sense than a drastic temporary regimen. New York nutritionist Bonnie Taub-Dix calls it 'clean eating.' She advises: 'Skip the cleanse. Have your green smoothie as a snack in the afternoon and then skip the vending machine.'

保持消化道的正常蠕動是許多專家堅持下面這一說法的另一個原因：單單多吃水果和蔬菜就比激進的暫時性的節食更有意義。紐約的營養師邦妮・託布-迪克斯(Bonnie Taub-Dix)將其稱爲“清潔進食”。她建議道：“別吃那些排毒 化品了。把你的綠色混合飲料當作零食在下午喝掉，然後就別再去自動販賣機買吃的了。