引言：

烟酒不忌，瘫坐不动。

饮食堪忧，癌症日盛。

此疾尤重，谈之色变。

网罗信息，欲远离之。

水果抗癌，公认已久。

果干抗癌，未知可否？

DRIED FRUIT

果干 VS 新鲜水果

果干是由新鲜水果脱水制成的食品，那么二者在营养成分、有毒有害物质、食品保藏、抗癌能力方面各有哪些优势呢？

营养成分

水果中富含维生素、矿物质、膳食纤维和各类植物化学物，是众所周知的健康食品。果干与新鲜水果相比，维生素A、C、K以及类胡萝卜素等容易在加工过程中损失[22,23]，但是膳食纤维、微量元素和多酚类物质含量所差无几（例如柿饼）[24,25]。

此外，与新鲜葡萄相比，葡萄干含有浓缩的酚类物质，矿物质浓度是其3到7倍[23,26]。无花果干中的有机酸和酚类物质明显高于新鲜无花果[27]。值得注意的是，水果脱水制成果干的过程中糖分也得到了浓缩，高血压、糖尿病等慢性病患者以及减肥人士可不能贪吃哦。

有毒有害物质

新鲜水果中的有毒有害物质主要来源于农药残留、工业污染、微生物寄生虫污染等。但是通过正规销售购买的水果在清洗过后食用通常不会对健康产生任何危害。对于果干而言，加工制作过程中产生的化学物质，例如亚硝酸盐（腌制水果）、5-羟甲基糠醛等对人体有潜在危害作用。而且，果干在生产和保存的过程也容易被微生物污染[1]。

食品保藏

"干燥"是最古老的水果保藏方式之一，因此果干与新鲜水果相比，在食品保藏方面可谓具有明显的优势。爱吃的水果过季了？过季水果又贵又难吃？那不妨试试果干吧。

抗癌能力

新鲜水果一直以来都被视为与降低癌症风险相关的健康饮食因素，已有大量研究证明了摄入水果对胃癌、食管癌、直肠癌、结肠癌、胰腺癌等癌症的有利作用[28-30]。而部分果干作为"浓缩"版水果，膳食纤维含量高、在抗氧化方面能力出色，因此二者的抗癌能力各有千秋。

DRIED FRUIT

果干种类多，选择有技巧

DRIED FRUIT

果干那么好，可以肆无忌惮的吃吗？答案是当然不可。虽然果干美味又抗癌，但选择不对当心肥胖找上门。琳琅满目的果干，我们该如何选择？先认识一下果干大家族的成员吧[1,29]：

• 传统果干：经过干燥脱水制作而成，不额外添加糖。例如葡萄干、梅子干、枣、无花果干。
• 糖渍果干：在干燥前先用果糖溶液浸泡。例如蔓越莓干、芒果干、草莓干。
• 蜜饯：用糖或盐腌制保存，例如菠萝蜜饯、猕猴桃蜜饯。
• 加工果干小吃：用果肉或果汁添加糖、油及其他添加剂制成。例如果皮、油炸香蕉片。

我们在选择果干时，应尽量选择"无添加"的传统果干，而不是蜜饯或油炸的果片。因为伴随着糖和油的加入，美味增加了，能量也大大增加了。

当果干放在正餐中食用时（例如水果麦片），要记得相应的减少其他食物的摄入，果干有"浓缩营养物质"同时也有"浓缩的能量"。用果干作为零食（例如每日坚果和果干）取代糖果、含糖饮料或油炸食品等不健康的食品也不失为一个好的选择。此外，根据《中国居民膳食指南（2016）》的推荐[28]，我们每天都应摄入200~350g的新鲜水果，然而膳食调查数据显示我国大多数人都不能达到推荐。因此，当新鲜水果摄入不足时，果干则是非常合适的替代品。

极养视点

• 研究表明，食用果干可以降低患胃癌、胰腺癌、结直肠癌、前列腺癌的风险。
• 果干中含有的维生素和植物化学物质（多酚）具有良好的抗癌能力。
• 与新鲜水果相比，果干保藏时间长、营养成分保留较好且高度浓缩、具有独特抗癌能力。但是易存在不利于健康的化学物质，如亚硝酸盐。
• 应尽量优选新鲜水果。果干中首选不添加糖和油的"传统果干"。

文章｜Yan Lyu MS

校稿｜Xinyin PHD, RD 编审｜Haoran PHD

编辑｜Jiaqi Xu BS, RD 设计｜Fay

Reference

[1] Mossine V V, Mawhinney T P, Giovannucci E, et al. Dried Fruit Intake and Cancer: A Systematic Review of Observational Studies.[J]. Advances in Nutrition, 2019, 11(2): 237-250.

[2] Yassibas E, Arslan P, Yalcin S, et al. Evaluation of Dietary and Life-Style Habits of Patients with Gastric Cancer: A Case-Control Study in Turkey[J]. Asian Pacific Journal of Cancer Prevention, 2012, 13(5): 2291-2297.

[3] Gonzalez C A, Sanz J M, Marcos G, et al. Dietary factors and stomach cancer in Spain: A multi-centre case-control study[J]. International Journal of Cancer, 1991, 49(4): 513-519.

[4] Baghurst P A, Mcmichael A J, Slavotinek A H, et al. A Case-Control Study of Diet and Cancer of the Pancreas[J]. American Journal of Epidemiology, 1991, 134(2): 167-179.

[5] Mills P K, Beeson W L, Abbey D E, et al. Dietary habits and past medical history as related to fatal pancreas cancer risk among adventists[J]. Cancer, 1988, 61(12): 2578-2585.

[6] Tayyem R F, Shehadah I, Abumweis S S, et al. Fruit and Vegetable Intake among Jordanians: Results from a Case-Control Study of Colorectal Cancer:[J]. Cancer Control, 2014, 21(4): 350-360.

[7] Tantamango Y M, Knutsen S F, Beeson W L, et al. Foods and Food Groups Associated With the Incidence of Colorectal Polyps: The Adventist Health Study[J]. Nutrition and Cancer, 2011, 63(4): 565-572.

[8] Mills P K, Beeson W L, Phillips R L, et al. Cohort study of diet, lifestyle, and prostate cancer in Adventist men.[J]. Cancer, 1989, 64(3): 598-604.

[9] Kundu J K , Surh Y J . Cancer Chemopreventive Effects of Selected Dried Fruits[M]// Dried Fruits. Blackwell Publishing Ltd. 2013.

[10] Rankin J W, Andreae M C, Chen C Y, et al. Effect of raisin consumption on oxidative stress and inflammation in obesity[J]. Diabetes, Obesity and Metabolism, 2008, 10(11): 1086-1096.

[11] Spiller G A, Story J A, Furumoto E J, et al. Effect of tartaric acid and dietary fibre from sun-dried raisins on colonic function and on bile acid and volatile fatty acid excretion in healthy adults.[J]. British Journal of Nutrition, 2003, 90(4): 803-807.

[12] Achiwa Y, Hibasami H, Katsuzaki H, et al. Inhibitory Effects of Persimmon (Diospyros kaki) Extract and Related Polyphenol Compounds on Growth of Human Lymphoid Leukemia Cells[J]. Bioscience, Biotechnology, and Biochemistry, 1997, 61(7): 1099-1101.

[13] Shan J, Xuan Y, Ruan S, et al. Proliferation-inhibiting and apoptosis-inducing effects of ursolic acid and oleanolic acid on multi-drug resistance cancer cells in vitro[J]. Chinese Journal of Integrative Medicine, 2011, 17(8): 607-611.

[14] Seeram N P, Adams L S, Zhang Y, et al. Blackberry, Black Raspberry, Blueberry, Cranberry, Red Raspberry, and Strawberry Extracts Inhibit Growth and Stimulate Apoptosis of Human Cancer Cells In Vitro[J]. Journal of Agricultural and Food Chemistry, 2006, 54(25): 9329-9339.

[15] Shimizu M, Yoshimi N, Yamada Y, et al. Suppressive effects of chlorogenic acid on N-methyl-N-nitrosourea-induced glandular stomach carcinogenesis in male F344 rats.[J]. Journal of Toxicological Sciences, 1999, 24(5): 433-439.

[16] Jenkins P R, Wilson J, Emmerson D P, et al. Design, synthesis and biological evaluation of new tryptamine and tetrahydro-beta-carboline-based selective inhibitors of CDK4[J]. Bioorganic & Medicinal Chemistry, 2008, 16(16): 7728-7739.

[17] Howe G R, Benito E, Castelleto R, et al. Dietary Intake of Fiber and Decreased Risk of Cancers of the Colon and Rectum: Evidence From the Combined Analysis of 13 Case-Control Studies[J]. Journal of the National Cancer Institute, 1992, 84(24): 1887-1896.

[18] Rajendran P, Ekambaram G, Sakthisekaran D, et al. Effect of mangiferin on benzo(a)pyrene induced lung carcinogenesis in experimental Swiss albino mice[J]. Natural Product Research, 2008, 22(8): 672-680.

[19] Noratto G, Bertoldi M C, Krenek K, et al. Anticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties.[J]. Journal of Agricultural and Food Chemistry, 2010, 58(7): 4104-4112.

[20] Collins B H, Horska A, Hotten P M, et al. Kiwifruit Protects Against Oxidative DNA Damage in Human Cells and In Vitro[J]. Nutrition and Cancer, 2001, 39(1): 148-153.

[21] Motohashi N, Shirataki Y, Kawase M, et al. Cancer prevention and therapy with kiwifruit in Chinese folklore medicine: A study of kiwifruit extracts[J]. Journal of Ethnopharmacology, 2002, 81(3): 357-364.

[22] Chen J P, Tai C Y, Chen B H, et al. Effects of different drying treatments on the stability of carotenoids in Taiwanese mango (Mangifera indica L.)[J]. Food Chemistry, 2007, 100(3): 1005-1010.

[23] Morgan A F, Kimmel L, Field A, et al. The Vitamin Content of Sultanina (Thompson Seedless) Grapes and Raisins[J]. Journal of Nutrition, 1935, 9(3): 369-382.

[24] Jung S, Park Y, Zachwieja Z, et al. Some essential phytochemicals and the antioxidant potential in fresh and dried persimmon.[J]. International Journal of Food Sciences and Nutrition, 2005, 56(2): 105-113.

[25] Park Y, Jung S, Kang S, et al. Drying of persimmons (Diospyros kaki L.) and the following changes in the studied bioactive compounds and the total radical scavenging activities[J]. Lwt - Food Science and Technology, 2006, 39(7): 748-755.

[26] Parker T L, Wang X H, Pazmino J H, et al. Antioxidant Capacity and Phenolic Content of Grapes, Sun-Dried Raisins, and Golden Raisins and Their Effect on ex Vivo Serum Antioxidant Capacity[J]. Journal of Agricultural and Food Chemistry, 2007, 55(21): 8472-8477.

[27] Slatnar A , Klancar U , Stampar F , et al. Effect of Drying of Figs (Ficus carica L.) on the Contents of Sugars, Organic Acids, and Phenolic Compounds[J]. Journal of Agricultural & Food Chemistry, 2011, 59(21):11696-11702.

[28] 中国营养学会. 中国居民膳食指南2016[M]. 北京：人民卫生出版社，2016.

[29] Chemopreventive effect of apple and berry fruits against colon cancer[J]. World Journal of Gastroenterology, 2014(45):251-258.

[30] Vuong Q V, Hirun S, Phillips P A, et al. Fruit-derived phenolic compounds and pancreatic cancer: Perspectives from Australian native fruits[J]. Journal of Ethnopharmacology, 2014, 152(2): 227-242.

[31] Sadler M J , Gibson S , Whelan K , et al. Dried fruit and public health – what does the evidence tell us?[J]. International Journal of Food Sciences & Nutrition, 2019:1-13.

- END -

本文由微信公众号《极养视界》首次发布，如需转载需事先取得本平台书面授权，并必须标明文章转载出处；文章版权归《极养视界》所有，未经授权，任何个人/机构不得擅自刊登或在其他媒体上转载全部或部分文章内容。