脂溶性的营养为什么也在那儿。维生素 A、维生素 E 不溶于水，只能溶在脂里。母蟹要给卵备的不只是建材，还有这些必需品 —— 它们和膏黄的脂共用同一个包裹。河蟹整只的维生素 A 远高于海蟹，就是因为这个包裹被算进了可食部。膏黄为什么这么香。香气分子大多也是脂溶性的；哪里有脂，哪里就攒着风味。浓香、胆固醇、维生素 A 是同一件事的三个侧面。 所以关于膏黄，正确的问题不是能不能吃，而是吃多少、多久一次：它是一整个包裹，想要的和不想要的锁在一起，你没法只挑香的那一半 —— 唯一能调的是量。
配姜醋：蟹肉性寒是民俗说法，但姜的辛辣和醋的酸确实能提味、解腻。姜的抗菌作用很弱（见 蒜），当不了消毒手段；这个搭配靠的是口感和风味，不是驱寒配全谷或粥：补上碳水和纤维，让一餐完整配绿叶菜：补上维生素 C 和纤维 痛风方面：螃蟹和虾、牡蛎一样属于嘌呤较高的食物，嘌呤在体内代谢成尿酸，高尿酸的人要克制。这和胆固醇是两回事，在嘌呤、死蟹安全与过敏那一章细讲。
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Crustaceans, crab, blue, cooked, moist heat (SR Legacy, FDC ID 174205). Per 100 g cooked meat: 83 kcal, 17.9 g protein, 0.74 g fat, 97 mg cholesterol, 3.81 mg zinc, 42.9 µg selenium, 3.33 µg vitamin B12, 395 mg sodium. FDC has no record for Chinese mitten crab, and no record separates roe or hepatopancreas from meat. fdc.nal.usda.gov
Chinese Center for Disease Control and Prevention, National Institute for Nutrition and Health. China Food Composition Tables (6th ed.), official query platform, crab entries 1102 / 1103 / 1104. Per 100 g edible portion — river crab (Chinese mitten crab, whole edible portion including roe and paste; edible fraction 42% of live weight): 17.5 g protein, 2.6 g fat, 267 mg cholesterol, 389 µg RAE vitamin A, 3.68 mg zinc. Sea crab (whole edible portion, edible fraction 55%): 13.8 g protein, 2.3 g fat, 125 mg cholesterol, 30 µg RAE vitamin A. Crab meat alone (edible fraction 100%, water 84.4 g): 11.6 g protein, 1.2 g fat, 65 mg cholesterol. No Chinese or US composition table lists crab roe or hepatopancreas as a separate entry; the whole-crab minus meat-only difference is what bounds it. nlc.chinanutri.cn/fq/foodinfo/1103.html
Carson, J. A. S., Lichtenstein, A. H., Anderson, C. A. M., Appel, L. J., Kris-Etherton, P. M., Meyer, K. A., et al. (2020). Dietary cholesterol and cardiovascular risk: A science advisory from the American Heart Association. Circulation, 141(3), e39-e53. Saturated and trans fats raise LDL more than dietary cholesterol itself. 10.1161/CIR.0000000000000743
National Institutes of Health, Office of Dietary Supplements. (2021). Selenium — Fact Sheet for Health Professionals. Table 2: Brazil nuts, 1 ounce (6-8 nuts), 544 mcg selenium (989% DV); the text says Brazil nuts contain 68-91 mcg per nut and could cause selenium toxicity if consumed regularly, and that values from other analyses vary widely. The version read carries 'Updated: April 15, 2024' (Wayback Machine snapshot of 31 December 2024), newer than the 2021 date above (fact sheet, read 2026-09-24). The September 4, 2025 update (Wayback snapshot 19 September 2026) adds: the body absorbs up to about 90% of selenium from selenomethionine, selenium-enriched yeast, selenite and selenate; selenium-only supplements typically contain 100 to 400 mcg; Keshan disease, an endemic cardiomyopathy first identified in 1935 in low-selenium parts of China, fell dramatically after selenium intervention trials in the 1970s-1990s; in 2017 the American Thyroid Association issued a weak recommendation against selenium supplements for TPOAb-positive pregnant women (fact sheet). ods.od.nih.gov/factsheets/Selenium-HealthProfessional
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12 — Fact Sheet for Health Professionals. Fact sheet (updated July 2, 2025; Wayback snapshot 20 September 2026): multivitamin/mineral supplements typically contain 5 to 25 mcg B12, B-complex products 50 to 500 mcg, B12-only supplements typically 500 to 1,000 mcg; absorption is only about 2% at 500 mcg and 1.3% at 1,000 mcg; a 2018 Cochrane review of 3 RCTs (153 participants) compared very high oral doses (1,000-2,000 mcg) with intramuscular B12; high oral doses (e.g. 1,000 mcg/day) might be equally effective in Crohn's disease and appear as effective as hydroxocobalamin injections after Roux-en-Y bypass. These are product contents and trial doses; the sheet gives no recommended daily supplement range (fact sheet). ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
Jiang, D., Han, H., Guo, Y., Zhang, R., Zhan, L., Zhou, Y., et al. (2024). Epidemiological characteristics of sporadic foodborne diseases caused by Vibrio parahaemolyticus - China, 2013-2022. China CDC Weekly, 6(51), 1354-1359. 23,818 cases identified. 10.46234/ccdcw2024.269
Chen, L., Wang, J., Chen, J., Zhang, R., Zhang, H., Qi, X., & He, Y. (2023). Epidemiological characteristics of Vibrio parahaemolyticus outbreaks, Zhejiang, China, 2010-2022. Frontiers in Microbiology, 14, 1171350. 383 outbreaks, 4,382 illnesses; July-September accounted for 77.54%. 10.3389/fmicb.2023.1171350
Ladero, V., Calles-Enríquez, M., Fernández, M., & Alvarez, M. A. (2010). Toxicological effects of dietary biogenic amines. Current Nutrition & Food Science, 6(2), 145-156. Fermented foods contain histamine and tyramine; sensitive individuals and those on MAO inhibitors should limit high-tyramine fermented/cured foods (established drug-food interaction). 10.2174/157340110791233256
Zhang, Y., Chen, C., Choi, H., Chaisson, C., Hunter, D., Niu, J., & Neogi, T. (2012). Purine-rich foods intake and recurrent gout attacks. Annals of the Rheumatic Diseases, 71(9), 1448-1453. Acute purine-rich intake (including oily fish) was associated with a higher risk of recurrent gout flares. 10.1136/annrheumdis-2011-201215
Choi, H. K., Atkinson, K., Karlson, E. W., Willett, W., & Curhan, G. (2004). Purine-rich foods, dairy and protein intake, and the risk of gout in men. New England Journal of Medicine, 350(11), 1093-1103. Health Professionals Follow-up Study: 47,150 men with no gout at baseline, 12 years, 730 confirmed incident cases. Highest vs lowest fifth: meat RR 1.41 (1.07-1.86), seafood RR 1.51 (1.17-1.95), dairy RR 0.56 (0.42-0.74). Purine-rich vegetables and total protein intake were NOT associated with a higher risk (abstract, PMID 15014182). 10.1056/NEJMoa035700
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Egg, whole / yolk / white, raw, fresh. One large egg ~72 kcal, 6.3 g protein, 5 g fat; yolk ~186 mg cholesterol and ~147 mg choline. fdc.nal.usda.gov