【双语】吃坚果有益于身体健康!

People have long known that nuts are part of a healthy diet. However, scientists in the Netherlands recently found that you do not need to eat many to get all the health benefits.

人们早就知道坚果是健康饮食的一部分。然而，荷兰科学家最近发现，你并不需要吃太多坚果就能获得所有健康益处。

The researchers found that eating a handful of nuts or peanuts every day is linked to a lower risk of death from several major diseases.

研究人员发现，每天吃一把坚果或花生因几种重大疾病死亡的风险更低。

Piet van den Brandt, a professor of epidemiology at Maastricht University, led the research. He says that eating nuts protects the health of both men and women.

马斯特里赫特大学教授皮特·范登·勃兰特（Piet van den Brandt）主导了这项研究。他说，吃坚果能够保护男女双方的健康。

"Nut intake seemed to be protective for both men and women, and that was on total mortality – any cause of death."

他说，“吃坚果看上去能在无论任何死因的死亡率上保护男女双方。”

Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested.

范登·勃兰特教授补充说，你并不需要吃健康专家此前建议的那么多坚果。

"What we found is that the beneficial effect(s) of nuts and peanuts is already apparent at a lot lower levels of intake than has been suggested before."

他说，“我们发现获得坚果和花生有益作用的摄入量明显低于以前建议的水平。”

About 10 grams a day is enough to get the full health benefits of nuts. That is about an average-sized handful.

每天吃10克坚果就能获得坚果全部的健康益处。10克大约就是正常水平的一把坚果。

Nuts are high in fat and calories. So, eating a handful before dinner can help you to eat less. But eating too many can ruin your appetite altogether.

杏仁富含脂肪和热量。所以在晚餐前吃一把坚果可以让你晚餐吃得更少。但是吃太多会完全毁掉你的食欲。

However, the researchers found that many peanut butters did not give the same health benefits as plain peanuts. That is because most peanut butters contain added oils and sugars.

然而研究人员发现，许多花生酱不能提供普通花生同等的健康益处。这是因为大多数花生酱含有添加的油类和糖类。

Also, when choosing which nuts to eat, avoid those stored or roasted in oil. Dry-roasted is better but still the high temperatures can kill the healthy nutrients. Nuts are most healthy if you eat them raw.

此外，吃坚果时要避免油炸的。干烤的坚果很好，但是高温仍然会消灭健康的营养成分。食用未加工的坚果是最健康的。

Not all nuts are created equal

并非所有坚果都是一样的。

Nuts differ in their fat and nutrient content.

坚果的脂肪和营养含量不同。

Almonds are among the least fatty nuts. Almonds also have calcium and are high in Vitamin E. Vitamin E helps to protect the body from disease. And it's good for skin and eyes.

杏仁是脂肪最少的坚果之一。杏仁还含有钙，维生素E含量也高。维生素E有助于保护身体免于生病，而且对皮肤和眼睛有益。

Chestnuts are the nut with the least fat and fewest calories. Chestnuts are rich in carbohydrates and fiber. And in their raw form, chestnuts are a good source of vitamin C. Roasted chestnuts are a popular treat in the winter.

栗子是脂肪和热量最少的坚果。栗子含有丰富的碳水化合物和纤维。而且原始状态的栗子是维生素C的有利来源。烤栗子是冬天常见的吃法。

If you do not eat meat, cashews are a good substitute. Cashews have lots of protein and minerals, like iron and zinc. They also have the mineral magnesium, which may help to improve memory.

如果你不吃肉，腰果是一种良好的替代品。腰果含有大量的蛋白质和铁、锌一类的矿物质。此外腰果还含有可能有助于改善记忆的矿物镁。

Walnuts are loaded with antioxidants, compounds that may help protect against cancer. They are also loaded with heart-friendly fats and omega-3s. So, walnuts are a good choice for people who do not eat fish.

核桃富含可能有助于预防癌症的抗氧化剂和化合物。它们还包含对心脏有益的油脂以及奥米加三型脂肪酸。所以核桃是不吃鱼的人们的好选择。

Pecans are good if you want to feel less tired and pistachios can help balance your hormone levels.

如果你想感觉不那么累可以吃薄壳山核桃，而开心果可以帮助你平衡荷尔蒙水平。

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