你就簡單說，吃堅果會長胖嗎？

In short, the answer is yes, we should eat them, and no, they won't make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the "good" fats.

簡而言之，答案是“對，我們應該吃它們”和“不，如果攝入量適度的話，它們不會讓我們變胖”。堅果里的脂肪可以說是“好”脂肪。

And aside from that, our bodies don't actually absorb all the fat found in nuts. But we do absorb the nutrients they provide.

此外，我們的身體其實也不會完全吸收堅果里的脂肪。但我們能吸收它們的營養(yǎng)物質。

Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around 15g of fat (0.5 ounces), whereas the same amount of raw macadamias contains around 22g of fat (0.7 ounces).

堅果的確含有脂肪，不同類型的堅果的脂肪含量不同。例如，一份30克的生腰果或開心果含有大約15克脂肪(0.5盎司)，而同樣量的生澳洲堅果含有大約22克脂肪(0.7盎司)。

There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly monounsaturated and polyunsaturated fats.

我們的飲食中有不同種類的脂肪，有些比其他的對我們更好。堅果主要含有單不飽和脂肪和多不飽和脂肪。

These types of fats are known as "good fats". They can help lower cholesterol when we eat them in place of saturated fats.

這些類型的脂肪被稱為“好脂肪”。當我們吃它們來取代飽和脂肪時，這些類型的脂肪可以幫助降低膽固醇。

The type of fats present varies between nuts. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat.

不同堅果的脂肪種類各不相同。例如，核桃富含多不飽和脂肪，而其他類型的堅果如榛子和澳洲堅果則含有更多的單不飽和脂肪。

Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn't mean we should be avoiding them to manage our weight.

即使堅果中的脂肪類型對我們有好處，它們的脂肪和卡路里含量還是很高的。但這并不是說為了控制體重，我們就不應該吃他們。

Studies that looked at people's eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don't.

針對人們的長期飲食習慣和體重的研究發(fā)現(xiàn)，長期來看，經常吃堅果的人往往比不吃堅果的人體重增加得少。

Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need.

總的來說，證據(jù)表明堅果是一種健康的零食，可以為我們提供很多身體所需營養(yǎng)物質。

We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines.

我們可以放心地把推薦的每天30克堅果加進健康飲食中，而不用擔心它們會讓我們的腰圍增加。