Go Steady on the C
定期服用維生素C
According to the most recent review of studies on vitamin C and colds, Dr. Bergquist says, scientists find that people who regularly take 200 milligrams a day of the vitamin can decrease the severity and duration of a cold by continuing to take that high dose. (Starting vitamin C after the cold's onset doesn't provide the same benefit.) To maintain a steady level in your system, she says, 'it's reasonable to drink a glass of orange juice every day during cold season.'
伯奎斯特說，據(jù)對有關(guān)維生素C和感冒的研究進(jìn)行的最新回顧顯示，科學(xué)家們發(fā)現(xiàn)，每日定期服用200毫克維生素C的人，若在感冒后持續(xù)服用這樣高劑量的維生素C，能夠降低感冒的嚴(yán)重程度，縮短病程。（感冒后才開始服用維生素C則不會帶來這樣的好處。）她說，為保持體內(nèi)有一個穩(wěn)定的維生素C水平，在感冒高發(fā)季每天喝一杯橙汁是適宜的。
Zinc is a bit more controversial, 'largely because the studies are not high quality,' she says. A recent meta-review of research showed that taking zinc within 24 hours of the onset of symptoms can reduce the duration-but not the severity-of a cold by one day.
她說，鋅則更為有爭議，主要是因?yàn)橛嘘P(guān)鋅的作用的研究質(zhì)量不高。最近對研究的薈萃分析顯示，出現(xiàn)感冒癥狀24小時內(nèi)服用鋅，能夠?qū)⒉〕炭s短一天，但不會減輕感冒的嚴(yán)重程度。
'However, the dose that is the most studied is 75 mg or greater, and you'd have to take that daily throughout the duration of the cold, which is very hard to get through food,' says Dr. Bergquist. You'd need to eat 12 oysters, 2 racks of ribs, 10 cups of cashews or 12 cups of chocolate, she says.
伯奎斯特說，不過，研究最多的劑量是75毫克及以上，而且你必須在患感冒的整個期間每天服用這個劑量的鋅，鋅很難通過飲食獲得。她說，你需要吃掉12只蠔，2大塊排骨，10杯腰果或2杯巧克力，才能獲得所需劑量的鋅。
A zinc lozenge is the way to go, but only for short spans; studies show that long-term zinc megadoses can cause copper deficiency.
可以服用鋅錠，但僅限短時間內(nèi)；研究顯示，長期大劑量的服用鋅會導(dǎo)致缺銅。