Go Steady on the C
定期服用维生素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.'
伯奎斯特说，据对有关维生素C和感冒的研究进行的最新回顾显示，科学家们发现，每日定期服用200毫克维生素C的人，若在感冒后持续服用这样高剂量的维生素C，能够降低感冒的严重程度，缩短病程。（感冒后才开始服用维生素C则不会带来这样的好处。）她说，为保持体内有一个稳定的维生素C水平，在感冒高发季每天喝一杯橙汁是适宜的。
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.
她说，锌则更为有争议，主要是因为有关锌的作用的研究质量不高。最近对研究的荟萃分析显示，出现感冒症状24小时内服用锌，能够将病程缩短一天，但不会减轻感冒的严重程度。
'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.
伯奎斯特说，不过，研究最多的剂量是75毫克及以上，而且你必须在患感冒的整个期间每天服用这个剂量的锌，锌很难通过饮食获得。她说，你需要吃掉12只蚝，2大块排骨，10杯腰果或2杯巧克力，才能获得所需剂量的锌。
A zinc lozenge is the way to go, but only for short spans; studies show that long-term zinc megadoses can cause copper deficiency.
可以服用锌锭，但仅限短时间内；研究显示，长期大剂量的服用锌会导致缺铜。