除了冰沙，这八种美味的饮料还可以帮助您的免疫系统保持最佳状态。
Beyond smoothies, these eight delicious drinks can help keep your immune system running its best.
饮食会影响免疫力。
Diet can influence immunity.
最近，我们听到了很多关于通过我们吃的食物和饮料来增强免疫力的方法。 “虽然饮食不是影响我们免疫系统的唯一生活方式因素，但它起着非常重要的作用，”哥伦布俄亥俄州立大学韦克斯纳医学中心的注册营养师 Siera Holley 说。 “我们经常食用的食物和饮料可以帮助增强免疫系统，也可以导致免疫系统变弱。”
Lately, we've been hearing a lot about ways to boost immunity through the foods and drinks we eat. “While diet is not the only lifestyle factor that impacts our immune system, it plays a very powerful role,” says Siera Holley, a registered dietitian nutritionist with the Ohio State University Wexner Medical Center in Columbus. “The foods and beverages we consume on a regular basis can either aid in strengthening the immune system or contribute to a weakened one.”
在讨论使用食物和饮料来增强免疫力时，通常会推荐冰沙。但如果您正在寻找一种美味的、增强免疫系统的饮料，而不是冰沙，请查看以下九种选择。
In discussions of using food and drink to boost immunity, smoothies are often recommended. But if you're looking for a delicious, immune-system boosting drink that's not a smoothie, check out the following nine options.
水
Water
Holley 指出，如果你想提高免疫力，坚持基础是一个很好的起点。 “在支持健康免疫系统的所有液体中，水是最重要的，应该是我们首选的饮料。水对于吸收某些营养物质（例如维生素 C）、将营养物质输送到全身、保持体温和排除毒素至关重要。
Holley notes that if you want to boost immunity, sticking with the basics is a great place to start. “Of all the fluids that support a healthy immune system, water is the most important and should be our primary beverage of choice. Water is essential for absorbing certain nutrients, such as vitamin C, transporting nutrients throughout the body, maintaining body temperature and eliminating toxins.
Jennifer Hanway 是一名获得董事会认证的整体营养师、认证私人教练和健康教练，常驻波士顿、纽约和伦敦，她对此表示赞同，并指出“充足的水分是免疫力的关键，因为它有助于淋巴系统在整个身体中移动增强免疫力的白细胞。身体。然而，全世界大多数人甚至没有达到足够水合作用的较低范围。”
Jennifer Hanway, a board-certified holistic nutritionist, certified personal trainer and health coach based in Boston, New York and London agrees, noting that “adequate hydration is key for immunity as it helps the lymphatic system move immune-boosting white blood cells throughout the body. However, the majority of people worldwide are not even reaching the lower ranges for adequate hydration.”
无论您喜欢苏打水、苏打水还是老式市政自来水，每天摄取足够的水对保持健康很重要。为了确定您的个人用水需求，Holley 建议将您的体重（以磅为单位）除以 2。 “由此得出的数字是每天要喝的最低水量（以盎司为单位）。”因此，如果您的体重为 150 磅，将其除以 2，那么您的目标每天将获得 75 盎司的水。
Whether you prefer sparkling water, seltzer or good old municipal tap, getting enough water each day is important to staying healthy. To determine your individual water needs, Holley recommends dividing your body weight in pounds by two. “The resulting number is the minimum amount of water in ounces to aim to drink each day.” So if you weigh 150 pounds, divide that by two and you'll get 75 ounces of water daily as your goal.
如果你想让你的水充满活力，Holley 建议选择不加糖的苏打水或苏打水。 “或者，尝试通过添加切片水果、蔬菜和/或草药的不同组合来尝试注入水以获得更多风味。”
If you want to jazz up your water, Holley recommends selecting sparkling or seltzer waters that have no added sugar. “Or, try experimenting with infusing water for more flavor by adding different combinations of sliced fruits, vegetables and/or herbs.”
开菲尔
Kefir
加利福尼亚州奥兰治县圣约瑟夫医院癌症预防和治疗中心的临床肿瘤学营养师 Kailey Proctor 建议喝开菲尔，这是一种由发酵牛奶或山羊奶制成的奶油状酸奶状饮料。
Kailey Proctor, a clinical oncology dietitian at the Center for Cancer Prevention and Treatment at St. Joseph Hospital in Orange County, California, recommends drinking kefir, a creamy, yogurt-like beverage made from fermented cow or goat milk.
“开菲尔是益生菌的极好来源，就像大多数发酵食品一样，”她说，但它的与众不同之处在于一种称为开菲尔乳杆菌的特定类型的细菌，它已被证明可以保护我们免受感染。
“Kefir is an excellent source of probiotics, like most fermented foods,” she says, but what distinguishes it is a specific type of bacteria called Lactobacillus kefiri that has been shown to protect us from infections.
她补充说，开菲尔也可能具有对抗癌症的潜力。 “在细胞研究中，开菲尔似乎可以增强免疫系统，这意味着肿瘤细胞的生长会减少。”她强调，这些研究是在实验室的细胞中进行的，而不是在人体中进行的，但其中一些影响可能会转移。
Kefir might also have the potential to fight cancer, she adds. “In cell studies, kefir appears to boost the immune system, which means tumor cell growth is reduced.” She underscores that these studies were conducted in cells in a lab, not in humans, but some of the effects could transfer.
哥伦布俄亥俄州立大学韦克斯纳医学中心的注册营养师 Mary Cochran 说，保持肠道健康是提高免疫力的一部分。肠道“是主要免疫系统活动的场所”，因此，饮用富含益生菌（如开菲尔）的饮料可能是朝着这个方向迈出的重要一步。
Keeping your gut healthy is all part of boosting immunity, says Mary Cochran, a registered dietitian with the Ohio State University Wexner Medical Center in Columbus. The gut “is a site of major immune system activity,” and as such, drinking beverages that are rich in probiotics such as kefir can be a good step in that direction.
但不仅仅是细菌使开菲尔成为一个不错的选择。 “与康普茶等其他发酵饮料相比，饮用开菲尔的另一个好处是，开菲尔产品通常富含维生素 D，维生素 D 已被发现在健康的免疫系统功能中发挥着重要作用，”科克伦说。
But it's not just the bacteria that makes kefir a good choice. “An added benefit of drinking kefir over other fermented drinks such as kombucha is that kefir products are often fortified with vitamin D, which has been found to play an essential role in healthy immune system functioning,” Cochran says.
如果您要添加开菲尔，Cochran 建议“坚持使用纯开菲尔以减少添加糖，或至少避免每份添加超过 12 克糖的开菲尔产品。”
If you're going to add kefir, Cochran recommends “sticking with plain kefir for less added sugar, or at least avoiding kefir products with more than 12 grams of added sugar per serving.”
Aqua fresca
如果您感觉不到整个乳制品的味道，何不来一杯清爽的 aqua fresca 呢？ “在墨西哥和中美洲很受欢迎，agua fresca 是水、全果和酸橙汁的美味混合物，”Cochran 说。 Agua fresca 富含维生素 C，这是一种可以支持健康免疫系统的关键抗氧化剂。
If you're not feeling the whole dairy product thing, why not reach for a refreshing glass of aqua fresca? “Popular in Mexico and Central America, agua fresca is a delicious blend of water, whole fruit and lime juice,” Cochran says. Agua fresca is high in vitamin C, a key antioxidant that can support a healthy immune system.
她提供了以下简单的食谱：
She offers the following simple recipe:
在标准搅拌机中加入 1 杯水果（菠萝、橙子和草莓都富含维生素 C）、半个酸橙汁和 1 杯水。
混合高，倒入并享受。
如果你想要一点气泡，你也可以尝试使用不加糖的苏打水。
Add 1 cup of fruit (pineapples, oranges and strawberries are all rich in vitamin C), juice of half a lime and 1 cup of water to a standard blender.
Blend on high, pour and enjoy.
If you'd like a little spritz of bubbles, you can also try using unsweetened sparkling water.
果味奇亚籽清爽剂
Fruity chia refresher
Cochran 指出，锌是另一种“健康免疫功能所需的重要矿物质，奇亚籽富含锌。仅 2 汤匙奇亚籽就含有每日锌含量的 12%。”
Cochran notes that zinc is another “important mineral needed for healthy immune function, and chia seeds are chock full of it. Just 2 tablespoons of chia seeds contain 12% of your daily value of zinc.”
虽然您当然可以在任何冰沙中添加少量奇异子以立即增加锌，但 Cochran 还建议您尝试这种美味清爽的非冰沙饮料：
Though you can certainly add a handful of chia seeds to any smoothie for an instant boost of zinc, Cochran also recommends trying this delicious and refreshing nonsmoothie drink:
将 1 杯水和 3 汤匙奇亚籽混合在一个高玻璃杯中，盖上盖子，在冰箱中浸泡 15 到 20 分钟。奇亚籽会膨胀并产生凝胶状物质。
Combine 1 cup water with 3 tablespoons of chia seeds in a tall glass, cover and let soak for 15 to 20 minutes in your fridge. The chia seeds will swell and create a gel-like substance.
用 1 杯您最喜欢的无糖果汁稀释混合物。 Cochran 推荐 100% 石榴汁或樱桃汁，因为“两者都富含抗氧化剂，可提供更多的免疫系统支持。”
搅拌混合并享用。
Thin the mixture with 1 cup of your favorite, no-sugar-added juice. Cochran recommends 100% pomegranate or cherry juice, as “both are very rich in antioxidants for more immune system support.”
Stir to combine and enjoy.
强化牛奶
Fortified cow's milk
霍利说，孩子们经常喝牛奶作为他们的主要饮料，这是有原因的。强化牛奶提供多种支持免疫系统的营养素，包括：
Kids are often given milk as their primary drink, and there's a reason for that, Holley says. Fortified cow's milk provides multiple nutrients that support the immune system, including:
蛋白质，有利于修复和恢复。
维生素 A，支持免疫系统、内脏和眼睛。
维生素 D，有助于骨骼吸收钙质，并可以支持情绪。
锌，对伤口愈合特别有帮助。
Protein, which is beneficial for repair and recovery.
Vitamin A, which supports the immune system, internal organs and the eyes.
Vitamin D, which helps bones absorb calcium and can support mood.
Zinc, which is especially helpful for wound healing.
“研究表明，维生素 D 有助于减少炎症，以及调节免疫反应，”霍利说。 “然而，根据 2020-2025 年美国人膳食指南，大多数美国人没有摄入足够水平的维生素 D。”一杯强化维生素 D 的牛奶含有 25% 的维生素 D 每日价值。
“Studies show that vitamin D helps to decrease inflammation, as well as modulate immune response,” Holley says. “However, according to the Dietary Guidelines for Americans 2020-2025, the majority of Americans do not consume adequate levels of vitamin D.” One cup of milk that's been fortified with vitamin D contains 25% of the daily value for vitamin D.
牛奶的乳糖含量含有卡路里、脂肪和天然糖分，因此如果您想控制体重，请注意份量。 Holley 建议选择无脂脱脂或低脂 (1%) 牛奶，“以获得牛奶的好处，但饱和脂肪含量不高。”
Milk contains calories, fat and natural sugars from its lactose content, so be mindful of portion sizes if you're trying to manage your weight. Holley recommends choosing fat-free skim or low-fat (1%) milk “to reap the benefits of milk without the higher saturated fat content.”
如果您不能忍受或不喜欢牛奶，Holley 建议您选择强化植物性牛奶。 “大豆和杏仁饮料也是通过食物获取维生素 D 的不错选择。建议使用这些不加糖或无味的饮料，以消除任何添加糖的摄入量。”她还建议检查乳制品和植物奶上的标签，以确保您知道添加了哪些营养素。
If you can't tolerate or don't like dairy milk, Holley recommends opting for fortified plant-based options instead. “Soy and almond beverages can also be good options for getting vitamin D through food. The unsweetened or unflavored variety of these beverages would be recommended to eliminate the intake of any added sugar.” She also recommends checking the label on both dairy and plant-based milks to be sure you know which nutrients have been added.
柠檬姜茶
Lemon ginger tea
Cochran 说，柠檬和生姜的强烈而朴实的味道总是搭配在一起味道很好，“但这种搭配也可以大大支持您的免疫系统。” “柠檬汁含有非常高的增强免疫力的维生素 C，新鲜的姜根含有丰富的抗氧化剂，可以对抗炎症。甚至有研究表明，生姜在对抗呼吸道疾病方面特别有效。”
The sharp and earthy flavors of lemon and ginger have always tasted great together, “but this pairing can also go a long way in supporting your immune system,” Cochran says. “Lemon juice is very high in immunity-strengthening vitamin C and fresh ginger root is rich in antioxidants that fight inflammation. There have even been studies to show that ginger is particularly effective at fighting off respiratory illness.”
Cochran 提供了一个简单的美味茶食谱：
Cochran offers an easy recipe for a delicious tea:
在平底锅中加入 1 杯水和一到两片镍大小的新鲜姜根。煮沸，然后炖 5 分钟（或更长时间以获得更浓郁的味道）。稍微冷却一下。
Add 1 cup of water to a saucepan and one to two nickel-sized slices of fresh ginger root. Bring to a boil, and simmer for 5 minutes (or longer for a more intense flavor). Let cool slightly.
在一个杯子里，加入 1/2 个小柠檬的汁，然后加入姜水。如果你愿意，你可以把姜片放在杯子里。
To a mug, add juice of 1/2 a small lemon, and then add the ginger water. You can keep the ginger slices in your mug if you like.
按原样饮用，或加入 1/2 茶匙蜂蜜或枫糖浆以获得一丝甜味。
Drink as is, or add 1/2 tsp honey or maple syrup for a hint of sweetness.
“如果你不能忍受夏天喝热的东西，你可以将生姜和柠檬的量加倍，将生姜水冷却至室温，然后加冰饮用，”她补充道。
“If you can't bear drinking hot things in the summer, you can double the amount of ginger and lemon, cool the ginger water to room temperature and serve over ice,” she adds.
Cochran 建议选择完整的、未加工的食物，而这正是这些有趣而美味的饮料可以提供帮助的地方。 “它们味道很好，增加了新鲜感，但它们也包括许多主要的食物类别，这些食物含有支持健康免疫功能的维生素、矿物质和抗氧化剂。”
Cochran recommends opting for whole, unprocessed foods, and that's where some of these fun and tasty drinks can help. “They taste good, they add novelty, but they also include many of the major foods groups that have the vitamins, minerals and antioxidants that support healthy immune function.”
汉威说，如果你不想全力以赴喝柠檬姜茶，试试一杯简单的绿茶。 “绿茶还富含抗氧化剂，可以帮助免疫功能。”请注意绿茶中也含有咖啡因，并记录您的摄入量。
And if you don't want to go all in for the lemon ginger tea, try a simple cup of green tea, Hanway says. “Green tea is also high in antioxidants that can help immune function.” Just beware that green tea also contains caffeine, and keep track of how much you're consuming.
番茄汁
Tomato juice
Holley 指出，植物性饮料提供了大量可以支持免疫系统的营养。例如，“一杯番茄汁富含维生素 C，也是维生素 A 的重要来源，维生素 A 是保护屏障（如呼吸系统）健康所必需的营养素。”
Holley notes that vegetable-based drinks provide lots of nutrients that can support the immune system. For example, “one cup of tomato juice is rich in vitamin C and is also a great source of vitamin A, a nutrient necessary for the health of protective barriers, like the respiratory system.”
此外，西红柿含有抗氧化剂番茄红素，它是一种抗炎剂，可以保护细胞免受损害。
In addition, tomatoes contain the antioxidant lycopene, which is an anti-inflammatory that can protect cells from damage.
选择番茄汁时，选择不含糖分且钠含量较低的品牌。
When choosing a tomato juice, pick a brand that contains no added sugar and that's lower in sodium.
柑橘汁
Citrus juices
传统上，橙汁被认为是一种对免疫力特别有益的健康食品，因为它含有维生素 C。霍利说，这种声誉是站得住脚的。 “柑橘汁，如橙汁和葡萄柚汁，通常与预防疾病有关。橙汁和葡萄柚汁都含有 100% 的维生素 C 每日价值，维生素 C 是一种抗氧化剂，有助于通过抗体形成来支持免疫系统，一杯。”
Traditionally, orange juice has been thought of as a health food that's particularly good for immunity because of its vitamin C content. And this reputation holds water, Holley says. “Citrus juices, like orange juice and grapefruit juice, are commonly associated with preventing illness. Both orange and grapefruit juices contain 100% of the daily value for vitamin C, an antioxidant that helps support the immune system through antibody formation, in one cup.”
她补充说，摄取足够的维生素 C 是预防感冒的有效预防措施。 “关于在感冒后服用维生素 C 是否可以改善感冒症状和持续时间的研究各不相同。”
Getting adequate vitamin C can be a helpful preventive measure to stop a cold before you catch it, she adds. “Research varies on whether vitamin C can improve the symptoms and duration of the common cold when taken after onset.”
如果您正在喝果汁，请注意份量和含糖量。 Holley 建议选择 100% 非浓缩果汁且不含添加糖的果汁。
If you're drinking juice, just be mindful of portion size and sugar content. Holley recommends selecting 100% juices that are not from concentrate and contain no added sugars.
考虑从整体上支持您的免疫系统。
Think about supporting your immune system holistically.
最后，Holley 指出，提高免疫力可能与您所吃的东西和避免的东西一样重要。 “加工食品和快餐食品以及含糖饮料和酒精含量高的饮食会导致摄入大量有害脂肪、添加糖和钠。随着时间的推移，这些食物和饮料会导致炎症和免疫系统减弱。”
Lastly, Holley notes that boosting immunity may be as much about what you are eating as what you're avoiding. “Diets high in processed and fast foods, as well as sugar-sweetened beverages and alcohol, can result in consuming large amounts of harmful fats, added sugars and sodium. These foods and beverages contribute to inflammation and a weakened immune system over time.”
为了支持免疫系统和健康，Holley 建议：
To support the immune system and over health, Holley recommends:
限制添加糖和酒精的摄入量。
保持健康的体重。
包括定期的体育活动。
避免烟草制品。
减轻压力。
获得充足的睡眠。
Limiting added sugar and alcohol intake.
Maintaining a healthy weight.
Incorporating regular physical activity.
Avoiding tobacco products.
Reducing stress.
Getting adequate sleep.
汉威补充说，支持健康的免疫系统“不必非常复杂。减少加工食品的摄入量，多吃水果和蔬菜，保持水分，定期锻炼和充足的睡眠可以真正增强免疫系统和一个人的整体健康和福祉。”
Hanway adds that supporting a healthy immune system “doesn't have to be super complicated. Reducing your intake of processed foods, eating more fruits and vegetables, staying hydrated and getting regular exercise and plenty of sleep can really boost the immune system and a person's general health and well-being.”
