坚果有什么好处?

坚果有什么好处?

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.

坚果有很多好处。它们营养丰富，携带方便，美味可口。难怪它们如此受欢迎，尤其是对那些为了健康而吃的人来说。因为它们是天然的面筋，而且不含谷物，所以它们可以作为普通食物过敏者的零食——当然不是坚果过敏者的零食。

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.

每天吃一份坚果可以延长寿命，降低长期增重的风险。吃坚果而不是碳水化合物有助于控制糖尿病，因为坚果的蛋白质和脂肪含量高，碳水化合物含量低。事实上,最近的一项研究发表在英国医学营养,预防与健康杂志,研究人员认为,只要用半份坚果代替不健康的食物,比如加工肉类,炸薯条和薯片,是一个简单的策略,可以避免伴随年龄增长而体重不断增加。(他们对17.5万名男性和女性的饮食习惯进行了长达20年的调查，所以这并不是小事。)梅奥诊所说，坚果可能对心脏也有好处，因为它们被认为可以降低LDL胆固醇水平——这是“坏”的一种。

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

这些好处就是为什么坚果也包括在许多最健康的人的食物清单上。

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.

一般来说，坚果富含蛋白质、健康脂肪和适量的碳水化合物。但每一个都有自己的好处。以下是市场上一些最受欢迎的坚果。

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:杏仁是最受欢迎的坚果之一，这是有原因的。它们味道温和，是一种更便宜的坚果选择，很容易找到。对于那些需要无花生坚果酱的人来说，杏仁是最受欢迎的，也是最容易买到的。与其他坚果相比，杏仁含有更高的蛋白质和纤维，初步研究发现杏仁是一种有益于心脏健康的零食。

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:核桃是另一种受欢迎的坚果，常被添加到格兰诺拉麦片、烘焙食品或水果沙拉中。有趣的是，核桃中的酚类物质主要存在于核桃皮中。酚类物质被认为具有抗癌作用，因此将核桃皮保留在核桃上可能是有益的。它们也是维生素E和-3脂肪酸的重要来源。

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):榛子是我个人的最爱，因为它们味道浓郁，生长在俄勒冈州。在所有的树坚果中，榛子每份含有最高的叶酸，这使得榛子成为怀孕期间食用的绝佳坚果。对于老年人来说，每天吃榛子可以增加维生素E和镁的水平，同时降低LDL和总HDL胆固醇。

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.

开心果:这些可爱的坚果之所以呈现明亮的绿色，是因为它们含有叶绿素。开心果去壳后吃起来很美味，可以做成各种各样的甜点。壳稍微分开的坚果不仅更容易打开，而且闭合的壳也表明坚果尚未成熟。

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:一种非常棒的甜坚果，山核桃被用在许多传统的南方甜点中，效果很好。从小到大，山核桃派是我最喜欢的感恩节甜点。山核桃脂肪含量高，口感更丰富，这就是为什么它们如此适合甜点。