10种最有益健康的坚果

时间:2019-07-11 12:00:01 来源:浙江之窗 当前位置:大学英语天地 > 文化 > 手机阅读

Almonds丨杏仁

Packed with fibre and calcium, almonds can help reduce bad cholesterol (LDL) in the body and are rich in vitamin E, a nutrient which helps to improve the skin. Studies show that people who eat almonds as part of a low-calorie diet lose more weight than those who don’t. Eat them whole—almond skin is full of heart-protecting flavonoids.

杏仁富含纤维和钙,有助于减少身体中糟糕的胆固醇,并富有维他命E,一种有助于改善皮肤的营养物质。研究表明吃杏仁的人比那些不吃的会减少更多的体重。要把整个杏仁吃下去——杏仁皮包含保护心的物质。

Walnuts丨胡桃

Walnuts are full of antioxidants, which help protect the body from heart disease, cancer, and premature ageing. Studies shows that eating walnuts can help lower the bad form of cholesterol in the body. They contain more omega-3 fatty acids than any other type of nut, which can help to fight inflammation.

胡桃富含抗氧化物,有助于保护身体免遭心脏病、癌症和过早衰老的侵害。研究表明吃胡桃有助于降低身体中糟糕的胆固醇类型。它们比任何其他类型的坚果包含更多的omega-3脂肪酸,有助于对抗炎症。

Brazil nuts丨巴西坚果

Brazil nuts are high in selenium, a mineral needed to produce thyroid hormones, making them a good choice for those with low thyroid function. Selenium also supports the body’s immune system, helps wounds to heal and may protect against prostate cancer and other diseases. You only need to eat three Brazil nuts a day to get all the selenium you require.

巴西坚果硒含量高,它是一种会产生甲状腺荷尔蒙的矿物质,对于甲状腺功能差的人是一种好的选择。硒也支持身体的免疫系统,有助于伤口恢复,可以防止前列腺癌症和其它疾病。每天只需吃三个巴西坚果就会获取身体所需的硒。

Pistachios丨开心果

Pistachios are rich in vitamin B6, which is used by the body to keep hormones balanced, making them a good choice for women who suffer from problem periods.  They also contain the antioxidants lutein and zeaxanthin which helps to protect the eyes, and contain more heart-friendly potassium than any other nut.

开心果有丰富的维他命B6,而B6是身体用来保持荷尔蒙平衡的,对处于生理期的女人是一个好的选择。它们也含抗氧化物叶黄素和玉米黄素,有助于保护眼睛,比任何其他的坚果包含更多的有助于心脏的钾。

Cashew nuts丨腰果

Rich in protein, cashew nuts are contain high levels of iron and zinc, making them a good choice for those following a vegetarian diet. Cashews are also a good source of the mineral magnesium, which studies show may help protect against age-related memory loss.

富含蛋白质,腰果包含丰富的铁和锌,对于那些喜欢素食的饮食者来说是一个好的选择。腰果也是矿物质镁的重要来源,研究表明吃腰果有助于防止与年龄有关的记忆缺失。

Chestnuts丨栗子

Rich in starchy carbohydrates and fibre, chestnuts are a good choice for those watching their weight, as they contain fewer calories compared to other nuts. Although they contain less protein than other nuts, they’re a good source of vitamin C and contain several B vitamins, including B6.

栗子富含淀粉类碳水化合物和纤维,对于那些关注体重的人是个很好的选择,相比于其他坚果它们包含更少的卡路里。虽然它们的蛋白质含量比其他坚果少,但它们富含维他命C,而且包含一些B族维生素,包括B6。

Macadamias丨夏威夷果

Macadamias may not be the best choice for those watching their weight (they contain more calories than most other types of nuts) but the fat they contain is the healthy mono-unsaturated kind, which helps to lower bad cholesterol and blood pressure. They’re also a good source of fibre and contribute to our levels of magnesium, calcium and potassium.

夏威夷果可能对于那些关注体重的人不是最佳选择(它们比大多数其他类型的坚果包含更多的卡路里),但是它们包含的脂肪是健康的单一不饱和类型的,有助于降低糟糕的胆固醇和血压。它们也是纤维的主要来源,有助于保持我们身体中的镁、钙、钾的水平。

Hazelnuts丨榛子

Hazelnuts are rich in mono-unsaturated fat (which helps lower bad cholesterol) and vitamin E, as well as copper and magnesium, all of which help reduce blood pressure and inflammation and keep the heart healthy. They’re also good source of the B vitamins, which help keep our nervous system healthy, provide energy and can help beat stress.

榛子富有单一不饱和脂肪(有助于降低糟糕的胆固醇)和维他命E、铜和镁,有助于降低血压,减少炎症,保持心脏的健康。它们也是维他命B的主要来源,有助于保持我们的神经系统健康,提供能量,避免压力。

Pecans丨美洲山核桃(碧根果)

Pecans are packed with heart-healthy goodness. As well as helping to lower cholesterol, they’re rich in antioxidants and contain a powerful cocktail of vitamins and minerals, including vitamin A, calcium and potassium. The nuts also contain vitamin B3, which helps fights fatigue by helping the body access energy in food.

美洲山核桃对心脏健康有很多好处。它们有助于降低胆固醇,富有抗氧化物,包含强有力的维他命和矿物质的混合物,包括维他命A、钙和钾。此类坚果也包含维他命B3,通过帮助身体吸收食物中的能量对抗疲劳。

Peanuts丨花生

As well as containing healthy mono-unsaturated fat, peanuts are high in manganese, which helps maintain blood sugar level and folate, a mineral essential for brain development that may help protect memory loss in old age. Like other nuts, they’re also packed with protein and vitamin E. Be sure to choose the unsalted variety.

花生不仅含有健康的单不饱和脂肪,还富含锰,有助于维持血糖水平和叶酸,叶酸是大脑发育所必需的矿物质,可能有助于防止老年失忆。与其他坚果一样,它们也富含蛋白质和维他命E。一定要选择不咸的品种。

英文来源:lifestyle. xin.msn.com

图片来源:网络

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