Name: 我的終極抗炎骨湯！促進腸道健康、提升免疫力！ (My ultimate anti-inflammatory bone broth for gut health and immunity)
Uploaded: 2025-11-18T21:01:10.000Z
Duration: 8 min 59 s

If you're feeling run-down or you find yourself always fighting off a cold, you need to try this anti-inflammatory broth.

如果你覺得身體很虛弱，或是老是感冒，你一定要試試這個抗發炎高湯。

It's fantastic for your gut, supports your immune system and makes you feel amazing.

它對你的腸道超讚，能支持你的免疫系統，讓你感覺棒極了。

You can prep it ahead, freeze it and turn it into nourishing meals in just a few minutes.

你可以先做好，冷凍起來，幾分鐘內就能變成營養餐點。

When I was working as a doctor in A&E, I was constantly surrounded by people with coughs and infections,

我以前在急診室當醫生時，身邊總是充滿了咳嗽和感染的病人，

and so I would make this broth every single week to stop me from getting sick.

所以我每週都會煮這個高湯，來避免自己生病。

And honestly, it's one of the easiest health habits that I still practice to this day.

說真的，這是我至今仍在實踐的、最簡單的健康習慣之一。

There's a lot of hype online about bone broths and whilst it's not a cure-all, I do think early research is showing some benefits.

網路上關於骨頭湯的討論很多，雖然它不是萬靈丹，但我認為初期研究確實顯示了一些益處。

Now, it might be because of the collagen that you find in bone broth.

現在，這可能是因為骨頭湯裡含有的膠原蛋白。

It could be certain amino acids that you find because you're slowly cooking out the bones.

也可能是因為你慢燉骨頭時，釋放出某些胺基酸。

It might even be the anti-inflammatory spices that you tend to put into bone broth,

也許是骨頭湯裡會加的抗發炎香料，

which is why you find some papers that show gut health benefits, even fat loss benefits, as well as reductions in inflammation markers that we measure in the blood.

所以你會看到一些研究顯示腸道健康益處、減重益處，以及血液中測得的發炎指標降低。

You can buy really good bone broth these days in stores and there are a couple of things that I think you should be looking out for.

現在市面上有很多很棒的骨頭湯可以買，有幾點我認為你應該注意一下。

Organic is really important to me when it comes to animal products, so I always opt for organic and grass fed where I can look for ones that don't have added salt.

說到動物性產品，有機對我來說非常重要，所以我總是選擇有機和草飼的，盡量找沒有額外添加鹽的。

So you can be in charge of how much seasoning you're putting in.

這樣你就可以自己決定要加多少調味料。

Make sure that you recognize all the ingredients on the back.

確保你認識包裝上的所有成分。

They shouldn't have emulsifiers or additives. They should just be whole spices and vegetables.

它們不應該有乳化劑或添加物，應該只有天然香料和蔬菜，

So I'm trying to reduce plastic as much as physically possible.

所以我想盡量減少塑膠的使用。

So optimum for those that are prepared and bottled in glass jars is better than plastic.

所以對那些已經準備好並用玻璃罐裝的來說，比塑膠罐更好。

If you're short on time, these are a really good option.

如果你時間不多，這會是很棒的選擇。

But if you're like me, I love the flavor of freshly made broth, so I make it myself using super simple ingredients.

但如果你是那種「我超愛現煮高湯的味道」的人，那自己做也很簡單，材料都很基本。

I've got a carcass that I've broken down from a good quality chicken that I bought from the butchers yesterday.

我這裡有一隻雞骨架，是我昨天從肉舖買來的優質雞肉分解下來的。

I'm going to add some spices, bay leaf, apple cider vinegar, parsley, salt, black peppercorns.

我會加一些香料、月桂葉、蘋果醋、巴西里、鹽、黑胡椒粒。

I'm going to slowly cook this for a few hours.

You can add some more spices, but later on, I'm going to show you my sipping broth, which is super punchy.

你也可以再加些香料，但之後我會教大家做我的「啜飲高湯」，那個味道超濃鬱的。

Then I just bring this up to a simmer and keep it at that level for around three to four hours.

然後我會讓它煮到微滾，並在這個溫度下維持大約三到四小時。

Some people like to simmer their broth for over 24 hours.

有些人喜歡把高湯煮超過24小時。

I personally can't tell the difference, so I think three to four hours is a good compromise.

我個人是吃不太出來差別，所以我覺得三到四小時是個不錯的折衷。

You'll notice at the start of cooking, about 30 minutes, when everything's come up to temperature,

你會注意到烹調剛開始，大約30分鐘後，當所有東西都達到溫度時，

you're going to have these little bubbles that appear at the surface.

你會看到表面出現一些小氣泡。

They're just basically clumps of protein.

它們基本上就是蛋白質的團塊。

And you want to just gently scoop these out, making sure not to take out your spices.

然後你要輕輕地把這些撈出來，注意不要把香料也撈走。

And that way you're left with a delicious clear broth.

這樣你就會得到一鍋美味清澈的高湯。

You can do this during the process of cooking the broth at regular intervals.

你可以在煮高湯的過程中，定期進行這個步驟。

But generally, most of the impurities are removed in the first hour of cooking.

但一般來說，大部分的雜質會在烹煮的第一小時內被清除。

After a few hours, you're going to get a really nutrient dense broth.

幾個小時後，你就會得到一鍋營養非常豐富的高湯。

It's going to have a small amount of collagen, a bit of protein.

它會含有少量的膠原蛋白，一點蛋白質。

It's also going to have a ton of micronutrients in as well, like magnesium, calcium and zinc.

它還會含有大量的微量營養素，像是鎂、鈣和鋅，

Plus some amino acids like glycine and arginine.

還有一些胺基酸，像是甘胺酸和精胺酸。

These are really interesting because they appear to support the gut lining, strengthening that gut barrier.

這些真的很有趣，因為它們似乎能支持腸道內壁，強化腸道屏障。

Now, this is early research, so we can't say for sure, but I personally anecdotally swear by it.

現在，這是初期研究，所以我們還不能確定，但我個人經驗上非常相信它。

And a special hack is to use these handy ice molds where you can pop them out in ready-to-heat portions.

一個特別的小撇步是使用這些方便的冰塊盒，你可以把它們弄出來，準備好加熱的份量。

That way I've always got some bone broth ready to go.

這樣我隨時都有骨頭湯可以用。

Whenever I feel a cold coming on, I go straight to my fridge or fridge freezer stash of the base bone broth.

每當我覺得快要感冒時，我就會直接去我的冰箱或冷凍庫拿出準備好的骨頭湯。

But I also make it more anti-inflammatory with the inclusion of specific spices.

但我也會加入特定的香料，讓它更抗發炎。

It's packed with shagols and gingerols and these are uniquely anti-inflammatory.

它富含薑烯酚和薑辣素，這些都是獨特的抗發炎成分。

There have been shown in some studies to improve pain and pyrexia, fever.

一些研究顯示，它們能改善疼痛和發燒。

And it's something that I always go to whenever I feel a cold coming up.

這是我每次覺得快要感冒時都會使用的東西。

but fresh has slightly different compounds in and I tend to go for fresh because I just prefer the fish flavor.

新鮮的成分略有不同，我比較喜歡用新鮮的，因為我就是喜歡它的味道。

丁香真的很有趣，以重量來說。

By weight, they are one of the richest sources of polyphenols.

它們是多酚含量較高的來源之一。

Now, it's not just about the total number of polyphenols because olive oil, for example, typically has 250mg of polyphenols per liter.

不過，這不只是看總多酚含量，因為橄欖油，例如，每公升通常有 250 毫克的多酚。

That doesn't mean olive oil is not as good as cloves.

這不代表橄欖油不像丁香一樣好。

They contain different compounds and the star compound in clove which may lead to the anti-inflammatory pain-relieving effects is eugenol.

它們含有不同的化合物，丁香中可能導致抗發炎止痛效果的明星化合物是丁香酚。

丁香酚也具有獨特的抗菌作用，

So it can impact microbes and help shape a favorable gut microbiota that could also be good for colds and viruses and keeping you generally healthy.

所以它可以影響微生物，並有助於塑造有利的腸道菌群，這對感冒和病毒也有好處，並讓您整體保持健康。

Talking of polyphenols, cinnamon is another fantastic source of unique polyphenols.

說到多酚，肉桂也是獨特多酚的另一個絕佳來源。

It's isolated from the bark of cinnamon trees, which is why it kind of looks like a bark because it is.

它是從肉桂樹的樹皮中分離出來的，這就是為什麼它看起來有點像樹皮，因為它就是。

It's been linked to things like lower sugar levels, better metabolic control and even lower levels of inflammation as well.

它與降低血糖、改善代謝控制，甚至降低發炎水準等效果有關。

It's one of those all-rounders that I try and use as often as possible in regular cooking and definitely in my anti-inflammatory broth.

這是一種我盡量在日常烹飪中經常使用的全方位香料，當然也在我的抗發炎高湯裡。

I like my broth fiery which is why I add a little bit of green chili.

我喜歡我的高湯有點辣，這就是為什麼我會加一點點青辣椒。

Now you don't need to use fresh green chili.

現在，你不一定要用新鮮的青辣椒。

你可以使用乾燥的紅辣椒、紅椒粉。

You can avoid using chili if you don't like the heat.

如果你不喜歡辣，可以不用辣椒。

One of the best impacts of chili come from a compound called capsaicin.

辣椒最棒的功效之一來自於一種叫做辣椒素的化合物。

Now capsicin is super interesting, not just because of its anti-inflammatory effect,

辣椒素非常有趣，不僅因為它的抗發炎效果，

but it also has a numbing and mild pain-relieving effect as well.

它還有麻痺和輕微止痛的效果。

I would avoid chili if you are sensitive to things like fermentable foods, if you have IBS or if you have reflux.

如果你對發酵食物敏感、有腸躁症或胃食道逆流，我會建議避免吃辣椒。

Now garlic is sort of like the teacher's pet, the total overachiever in the classroom of spices.

大蒜就像是香料教室裡的模範生，是個超級全能的香料。

Many of them can be derived from the sulfur containing compounds, things like allicin.

許多好處都來自於含硫化合物，像是大蒜素。

But there are also some metabolites like ajoene and tri-aryl disulfide, that also have anti-inflammatory effects.

但也有一些代謝物，像是大蒜烯和 tri-aryl disulfide，也具有抗發炎效果。

It's a classic for colds and it's really encouraging that there is early research that shows that garlic can actually reduce cold symptoms.

它是感冒的經典食療，而且令人鼓舞的是，初期研究顯示大蒜確實能減輕感冒症狀。

Crushing it releases some of those sulfur containing compounds even more so.

壓碎它能更有效地釋放出那些含硫化合物。

So you'll notice that we've actually lightly crushed the garlic before we add it to the broth.

所以你會注意到，我們在將大蒜加入高湯前，已經輕輕壓碎了它。

So when I'm making my broth, garlic is one of those non negotiable.

所以當我煮高湯時，大蒜是我的必備食材之一。

The other spices that I'm going to add have digestion benefits.

我還要加入的其他香料對消化有益。

So cumin is really well known to have carnitive effects, so it eases digestion.

孜然以其助消化效果聞名，能緩解消化不適。

It's one of the reasons why in Indian cooking, you tend to find things like fennel seeds and cumin mixed with pulses and cooked in with those,

這也是為什麼在印度料理中，你常會發現茴香籽和孜然與豆類混合烹煮，

because it does aid the digestion of some of the fibrous materials.

因為它確實有助於消化一些纖維質的食材。

Cardamom has got some unique polyphenols that again have those digestive benefits and are anti inflammatory.

小荳蔻含有一些獨特的聚苯酚，同樣具有消化益處且能抗發炎。

Black peppercorns because I want even more punch.

加入黑胡椒粒，因為我想要更濃鬱的風味。

These are higher in things like quercetin than other types of onion.

這些洋蔥的槲皮素含量比其他種類的洋蔥高。

選擇你找得到的任何洋蔥都可以。