堅(jiān)果有什么好處?

堅(jiān)果有什么好處?

Nuts have a lot going for them. They're nutritious, portable and delicious. It’s no wonder they're such popular snacks, especially among those who eat for better health. Because they are naturally gluten- and grain-free, they can be snack for those with common food allergies — though not someone with a nut allergy, of course.

堅(jiān)果有很多好處。它們營(yíng)養(yǎng)豐富，攜帶方便，美味可口。難怪它們?nèi)绱耸軞g迎，尤其是對(duì)那些為了健康而吃的人來(lái)說(shuō)。因?yàn)樗鼈兪翘烊坏拿娼?，而且不含谷物，所以它們可以作為普通食物過(guò)敏者的零食——當(dāng)然不是堅(jiān)果過(guò)敏者的零食。

Eating a handful of nuts every day can have long-term benefits for your heart and weight. (Photo: Krzysztof Slusarczyk/Shutterstock)

A serving of nuts a day has been linked to longer life and a lower risk of long-term weight gain. Eating nuts instead of carbs aids in controlling diabetes because of the nuts' protein and good fat content along with low carbohydrate content. In fact, a more recent study published in the journal BMJ Nutrition, Prevention & Health, researchers suggest that simply by substituting a half serving of nuts for unhealthy foods — think processed meats, French fries and potato chips — is a simple strategy to ward off the gradual weight gain that often accompanies the aging process. (They looked at the eating habits of 175,000 men and women over 20 years, so no small potatoes.) Nuts may also be good for your heart, says the Mayo Clinic, because they are thought to lower LDL cholesterol levels — that's the "bad" kind.

每天吃一份堅(jiān)果可以延長(zhǎng)壽命，降低長(zhǎng)期增重的風(fēng)險(xiǎn)。吃堅(jiān)果而不是碳水化合物有助于控制糖尿病，因?yàn)閳?jiān)果的蛋白質(zhì)和脂肪含量高，碳水化合物含量低。事實(shí)上,最近的一項(xiàng)研究發(fā)表在英國(guó)醫(yī)學(xué)營(yíng)養(yǎng),預(yù)防與健康雜志,研究人員認(rèn)為,只要用半份堅(jiān)果代替不健康的食物,比如加工肉類,炸薯?xiàng)l和薯片,是一個(gè)簡(jiǎn)單的策略,可以避免伴隨年齡增長(zhǎng)而體重不斷增加。(他們對(duì)17.5萬(wàn)名男性和女性的飲食習(xí)慣進(jìn)行了長(zhǎng)達(dá)20年的調(diào)查，所以這并不是小事。)梅奧診所說(shuō)，堅(jiān)果可能對(duì)心臟也有好處，因?yàn)樗鼈儽徽J(rèn)為可以降低LDL膽固醇水平——這是“壞”的一種。

Those benefits and more are why nuts are also included on many healthiest foods lists.

這些好處就是為什么堅(jiān)果也包括在許多最健康的人的食物清單上。

Generally speaking, nuts are a great source of protein, healthy fats, and a moderate source of carbohydrates. But each has its own benefits as well. Here are some of the most popular nuts on the market.

一般來(lái)說(shuō)，堅(jiān)果富含蛋白質(zhì)、健康脂肪和適量的碳水化合物。但每一個(gè)都有自己的好處。以下是市場(chǎng)上一些最受歡迎的堅(jiān)果。

Almonds are a great source of protein especially for those looking for meat-free ways to get their daily dose. (Photo: vanillaechoes/Shutterstock)

Almonds: Almonds are one of the most popular nuts for good reason. They're mild in taste, a more frugal nut choice and easy to find. For those who need a peanut-free nut butter option, almond is the most popular and is widely available. Almonds are higher in protein and fiber in comparison to other nuts, and have been found in preliminary studies to be a heart-healthy snack.

杏仁:杏仁是最受歡迎的堅(jiān)果之一，這是有原因的。它們味道溫和，是一種更便宜的堅(jiān)果選擇，很容易找到。對(duì)于那些需要無(wú)花生堅(jiān)果醬的人來(lái)說(shuō)，杏仁是最受歡迎的，也是最容易買到的。與其他堅(jiān)果相比，杏仁含有更高的蛋白質(zhì)和纖維，初步研究發(fā)現(xiàn)杏仁是一種有益于心臟健康的零食。

Walnuts: Walnuts are another popular nut and are often added to granola, baked goods or fruit salads. Interestingly, the phenols of the walnuts are mostly in the skin of the walnuts. Phenols are believed to have an anticancer effect, so keeping the skin on walnuts may be beneficial. They are also a great source of vitamin E and omega-3 fatty acids.

核桃:核桃是另一種受歡迎的堅(jiān)果，常被添加到格蘭諾拉麥片、烘焙食品或水果沙拉中。有趣的是，核桃中的酚類物質(zhì)主要存在于核桃皮中。酚類物質(zhì)被認(rèn)為具有抗癌作用，因此將核桃皮保留在核桃上可能是有益的。它們也是維生素E和-3脂肪酸的重要來(lái)源。

Hazelnuts (also known as filberts): These are a personal favorite because they're full of flavor and grown locally in Oregon. Of the tree nuts, hazelnuts have the highest amount of folate per serving, making them an excellent nut to consume during pregnancy. For older adults, eating hazelnuts daily can increase vitamin E and magnesium levels while also decreasing LDL and total HDL cholesterol.

榛子(也叫榛子):榛子是我個(gè)人的最愛(ài)，因?yàn)樗鼈兾兜罎庥?，生長(zhǎng)在俄勒岡州。在所有的樹(shù)堅(jiān)果中，榛子每份含有最高的葉酸，這使得榛子成為懷孕期間食用的絕佳堅(jiān)果。對(duì)于老年人來(lái)說(shuō)，每天吃榛子可以增加維生素E和鎂的水平，同時(shí)降低LDL和總HDL膽固醇。

It may seem counterintuitive, but pistachios can help you lose weight. (Photo: Handmade Pictures/Shutterstock)

Pistachios: These lovely nuts owe their bright green color to their chlorophyll content, and they're delicious eaten shelled and in a variety of desserts. Not only will the ones with shells slightly parted be easier to open, but the closed shells also indicate immature nuts.

開(kāi)心果:這些可愛(ài)的堅(jiān)果之所以呈現(xiàn)明亮的綠色，是因?yàn)樗鼈兒腥~綠素。開(kāi)心果去殼后吃起來(lái)很美味，可以做成各種各樣的甜點(diǎn)。殼稍微分開(kāi)的堅(jiān)果不僅更容易打開(kāi)，而且閉合的殼也表明堅(jiān)果尚未成熟。

Pecans: A wonderfully sweet nut, pecans are used in many traditional Southern desserts with delicious results. Growing up, pecan pie was my favorite Thanksgiving dessert. Pecans have a richer taste due to a higher fat content, which is why they're so dessert-worthy.

山核桃:一種非常棒的甜堅(jiān)果，山核桃被用在許多傳統(tǒng)的南方甜點(diǎn)中，效果很好。從小到大，山核桃派是我最喜歡的感恩節(jié)甜點(diǎn)。山核桃脂肪含量高，口感更豐富，這就是為什么它們?nèi)绱诉m合甜點(diǎn)。