VOA慢速英语：吃坚果有利健康

20 July, 2015

From VOA Learning English, this is the Health & Lifestyle report.

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.

长期以来，人们一直都知道坚果是健康饮食的一部分。然而，荷兰科学家最近发现人们并不需要吃很多的坚果来获取全部健康养分。

In this 2013 file photo, an Indian worker holds walnuts at a market on the outskirts of Jammu, India. India is a major producer of walnuts along with China, Iran and the U.S. (AP Photo/Channi Anand)

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.

研究者发现每天吃点坚果或者花生有助于降低一些重大疾病死亡危险。

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.

马斯特里赫特大学传染病学教授Piet van den Brandt,带头进行此次调查。他表示吃坚果有助于男女健康。

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

“对所有由于任何原因会死亡的男男女女来说，吃坚果似乎保护身体。”

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

Piet van den Brandt,教授补充道，人们不必像之前专家建议那样吃过量的坚果。

"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."

我们发现，吃少量的坚果和花生就已经获取了食物中的营养，比之前建议的食用量养分明显。

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

一天吃10克的坚果能够获取坚果中的所有养分。这大概是一手掌的量。

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 yourappetite altogether.

坚果富含高脂肪和卡路里。因此，晚饭前吃一把坚果能使你少吃点饭。但是吃过量的坚果可以破坏你的胃口。

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，研究者发现花生黄油所含营养不如普通花生。这是因为绝大多数花生黄油富含脂肪和糖的添加剂。

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.

同样，选择坚果时，应当避免那些储存过的或者油炸过的。干烤的坚果最好，但是高温能够破坏其中的营养。生吃坚果最有利于健康。

Not all nuts are created equal

不是所有的坚果都一样

Nuts differ in their fat and nutrient content.

不同坚果所含的脂肪和营养不同

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.

杏仁是脂肪含量最少的坚果，杏仁富含钙质和维他命E。维他命E能够保护皮肤免受皮肤病，对皮肤和视力都非常好。

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.

板栗所含脂肪和卡路里数量较少。板栗富含碳水化合物和纤维素。生吃板栗是获得丰富VC最好的渠道。在冬季，烤板栗是最受欢迎的食物。

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，那么腰果则是很好的替代品，腰果含有大量的蛋白质和矿物质，比如铁和锌。它们也富含能够改善记忆力的矿物质——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.

核桃含有丰富的抑制癌症的抗氧化剂和复合物。它们含有大量的保护心脏的脂肪——omega-3s。核桃是不吃鱼的人们的最好的选择。

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

薄壳核桃能够减轻疲倦感，开心果能够平衡荷尔蒙。

And that's the Health & Lifestyle report.

I'm Anna Matteo.

Which are your favorite nuts? And how do you use them in recipes. Let us know in the comments section.

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Words in This Story

epidemiology– n. medical : the study of how disease spreads and can be controlled

mortality– n. the number of deaths that occur in a particular time or place

appetite– n. a physical desire for food

nutrient – n. a substance that plants, animals, and people need to live and grow

omega-3 – n. science essential fatty acids that are found in fish, green leafy vegetables and some nuts and vegetable oils

substitute – n. a person or thing that takes the place of someone or something else