厌倦了平淡的水? 把它变成水果汁.

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当气温飙升时，一杯冷水可以提神. But if your taste buds need an extra zing, a sip of agua fresca can help.

阿瓜fresca, long ubiquitous in Mexico and other Latin American countries, 纯天然水果饮料营养丰富吗, 克里斯塔·利纳雷斯说, 洛杉矶的注册营养师. "It can be very refreshing and a perfectly valid part of a healthy diet."

传统的水瓜水, 这是西班牙语“淡水”的意思,是将果肉与水混合制成的, 加糖后冷饮. Seeds and grains and even flowers can be used instead of fruit. 例如, soaked rice is used to make agua de horchata; soaked chia seeds for agua de chia; and hibiscus flowers for agua de Jamaica.

"Throughout Latin America you will also see drinks made from oats, made from barley,利纳雷斯说.

利纳雷斯喜欢自制的水果汁, 不像含糖软饮料, can be easily modified to individual taste as a healthier alternative. “你可以得到一些纤维, 水果中的维生素和矿物质, 这取决于口味和制作方法,她说.

In recent years, the popularity of agua fresca has exploded in the United States. 吃货们对它赞不绝口，网上也有很多食谱. “美国的拉丁裔人口正在增长.S., and I feel like it's becoming a bigger part of the conversation in terms of culture and food,利纳雷斯说.

In Mexico, aguas frescas date to the time of the Aztecs, from the 13th to the 16th century. 的y would add water to crushed fruits and ground flowers to quench their thirst during journeys, 根据墨西哥的 农业和农村发展部.

阿瓜fresca was a favorite childhood drink of Linares, who grew up near Minnesota's Twin Cities. 她的母亲来自墨西哥，父亲来自古巴. On weekends, Linares' family would drive to downtown Minneapolis or St. Paul and shop at Latino markets for food ingredients that couldn't be found where they lived.

她说:“我们在那里总是会得到款待。. “通常，我们会吃午餐和水果汁." She favored agua de Jamaica because of its sweet, tart taste.

阿瓜德牙买加, 读作“ha-my-ca,一直是拉丁裔家庭餐桌上的一道靓丽的菜肴, 社区市场和餐馆. 罗望子, 木瓜, 石灰, 柠檬, 橙色, pineapple and watermelon also are popular ingredients for agua fresca, but just about any fruit – and some vegetables – can be used.

Eating fruits and vegetables can help lower blood pressure and may reduce the risk of heart disease and stroke, 研究显示. 它们还可以帮助预防其他疾病. 以西瓜为例，西瓜富含维生素A、C和B6. 它的抗氧化剂可能有助于降低患糖尿病的风险, 肥胖与心血管疾病, 研究表明. Papaya, which is high in vitamin C and antioxidants, also may help prevent heart disease.

利纳雷斯说 the nutritional content in agua fresca can depend on the type of fruit used and how the drink is prepared. For instance, she said, the amount of fiber may change when most of the fruit pulp is strained.

A benefit of preparing your own agua fresca is that the type and amount of sweetener can be controlled, 利纳雷斯说. It's wise to consider the total sugar content being consumed in one's overall diet, she said. A high intake of food and beverages with added sugar can contribute to a higher risk of high blood pressure, 2型糖尿病, 冠心病和肥胖症, 研究显示. 的 美国心脏协会建议 limiting added sugar to 6 teaspoons (25 grams) daily for most women and children over 2, 大多数男性每天摄入9茶匙(36克).

Linares cautions about the added sugar and loss of healthy nutrients in commercial aguas frescas. “当我们谈论瓶装或粉末版本时, we're thinking about that more closely to a soda because we're missing the vitamins and minerals and fiber from the fruit."

She recommends the homemade version for those who want to add agua fresca to their diet. 对她来说，这不仅仅是一种健康可口的饮料. 它也能勾起童年的美好回忆.