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降糖降脂防癌症，强化免疫能抗衰？揭秘你不知道的这种益生元

2022年10月28日

今年7月，著名营养学期刊《食品科学与营养学评论》发表了一项高等级研究，系统分析了菊粉对人体肠道的健康改善作用，证实其可作为一种安全有效的益生元添加进食物[1]。

同时，近年来市场上不少健康食物里，菊粉也是常见配方之一。欧洲著名营养与健康公司、菊粉供应商之一贝尼奥，也早在2年前就宣布大规模扩建相关生产设备以满足市场对菊粉的需求。

作为一种多糖物质，菊粉根据聚合程度高低分为长链或短链菊粉[2]，甜度约是蔗糖的10%[3]。

图注：菊粉的化学结构式

天然菊粉主要来源于植物，像常见的洋葱、大蒜、香蕉和小麦里都含有[4]。在菊科植物中含量最高，代表是菊芋与菊苣，它们也分别是国产和欧洲菊粉的主要原料[5]。

就食用价值方面，菊粉是一种很好的膳食纤维[6]，热量极低（仅1.5千卡/克）[5]。

在进入人体后，菊粉会顺利通过胃与小肠而不被吸收，最终在大肠菌群的作用下，转化为短链脂肪酸、乳酸和气体[6, 7]，具有促进消化系统健康[8, 9]、控制体重[10]、改善糖尿病[11]、促进钙离子吸收[12]与免疫调节[13]等功能，并可能具有一定抗衰延寿功效[14-16]。

No.1

饮食、消化两手抓，健康生活你我他

菊粉身为一种可溶性、不会被消化吸收的膳食纤维，其分解产物短链脂肪酸，能增加食欲抑制激素（如胰高血糖素样肽1：GLP-1）表达[17, 18]，增加饱腹感，进而控制食欲，辅助减肥[19, 20]。

并且，菊粉还能帮助恢复肠道菌群平衡，促进肠道健康[21, 22]。

在牛奶中添加低浓度菊粉，能显著提升嗜酸乳杆菌、鼠李糖乳杆菌和乳酸双歧杆菌的含量[23]。当婴儿[24]或低纤维饮食成年人[25]摄入添加菊粉的饮食后，肠道中的有益菌群也大幅度增加。

还有！菊粉能帮助改善便秘问题！它降低肠道pH值，具有粪便膨胀性效应，帮助排便[26]。相当数量的人体临床学实验已经证实了这一点[27-29]。

No.2

降糖降脂防癌症，促钙吸收免疫强

助消化、控食欲，菊粉简直是懒人减肥必备。除此之外，菊粉还能显著降低体内甘油三酯聚集[10]和血糖浓度水平[30]，调节肠道菌群平衡[21, 22]，缓解胰岛素抵抗。多项人体临床试验表明，糖尿病患者在摄入菊粉后，血糖浓度被控制，病情出现大幅度好转[10, 30, 31]。

不仅如此，菊粉还能通过增加钙离子溶解度[32]、影响离子交换体系[33]或改变维生素D受体功能[34]，增加生物体对钙离子的吸收[12]。

在动物试验中，给发育中的雄性大鼠添加菊粉饲料，其全身骨矿物质含量和密度得到提升[35]。而人体研究则表明，青少年服用低聚果糖和菊粉的组合膳食3周后，对钙离子的吸收增强了18%[36]。

此外，菊粉还有利于减轻慢性肠道炎症[37]，降低结肠癌风险[38, 39]，与益生菌联合使用能修复不良的结肠环境[40]，增强免疫相关的调节因子[41]，并且长链菊粉的抗炎效果更好[42]。

说到菊粉的免疫调节作用[43]，一方面，菊粉可作为配体与Toll样受体2或4（TLR2、TLR4）结合，刺激巨噬细胞、单核细胞等免疫细胞发挥作用；另一方面，其发酵产物也能作为信号传导分子，影响AMPK通路和NF-κB信号传导[44]。

No.3

新业务助力逆龄，抗衰路陪伴同行

作为一个硬核的抗衰科普公众号，菊粉究竟能不能帮助人类走向更远的未来，我们自然非常关注。

部分学者认为，在对大鼠[15, 43]、果蝇[45]、杂交猫[14]的对照实验中，均发现加入菊粉膳食的抗衰疗效，这些生物的总体寿命被延长了30~60%，还改善了小鼠与衰老相关的体能与认知能力[16, 46]。

在人体实验中也发现，健康的志愿者服用含菊粉的饮食后，体内血浆抗氧化能力和抗氧化酶活性得到改善[47]，且没有发现菊粉的任何不良反应。

但也有学者发现，小鼠被喂食菊粉后，寿命没有被显著延长[48]。

总的来说，菊粉是否真正有抗衰延寿功效，又或是效果如何，目前还不好一锤定音，关联临床实验少之又少，机制层面更也是说不清也道不明。

为数不多的猜想认为，菊粉可能影响mTOR通路活性[45]，并可能通过上调GLP-1水平，促进肝脏内成纤维细胞生长因子21（FGF21）的转录激活，下调机体IGF-I水平，达到与阿卡波糖相似的抗衰作用[45, 49]。

时光派点评

尽管菊粉在抗衰延寿路上仍需要前行，但其在肠道健康方面的改善作用研究已较为全面，如果你想尝试摄入菊粉，综合最新研究，我们建议：

在身体无明显不适的基础上，可以从小剂量（3 g/天[1]）开始尝试，并在1~2周无不适现象后，增大至5~10 g/天[50]，但最大剂量建议不要超过30 g/天[20, 50]，同时参考具体产品的使用说明。

最后，也是不可被忽视的一点，毒理学研究证明，菊粉对试验动物的器官、生殖或发育无明显影响[51]，但过量摄入会出现肠胃胀气、腹胀、腹泻等副作用。

平凡普通的食物，竟能带给身体带来这么多好处，人如其食，这话真的一点也没错。

—— TIMEPIE ——

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