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.

人們早就知道堅果是健康飲食的一部分。然而，荷蘭科學家最近發(fā)現(xiàn)，你并不需要吃太多堅果就能獲得所有健康益處。

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.

研究人員發(fā)現(xiàn)，每天吃一把堅果或花生因幾種重大疾病死亡的風險更低。

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.

馬斯特里赫特大學教授皮特·范登·勃蘭特（Piet van den Brandt）主導了這項研究。他說，吃堅果能夠保護男女雙方的健康。

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

他說，“吃堅果看上去能在無論任何死因的死亡率上保護男女雙方?！?/p>

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

范登·勃蘭特教授補充說，你并不需要吃健康專家此前建議的那么多堅果。

"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."

他說，“我們發(fā)現(xiàn)獲得堅果和花生有益作用的攝入量明顯低于以前建議的水平?！?/p>

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克堅果就能獲得堅果全部的健康益處。10克大約就是正常水平的一把堅果。

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.

杏仁富含脂肪和熱量。所以在晚餐前吃一把堅果可以讓你晚餐吃得更少。但是吃太多會完全毀掉你的食欲。

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.

然而研究人員發(fā)現(xiàn)，許多花生醬不能提供普通花生同等的健康益處。這是因為大多數(shù)花生醬含有添加的油類和糖類。

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，吃堅果時要避免油炸的。干烤的堅果很好，但是高溫仍然會消滅健康的營養(yǎng)成分。食用未加工的堅果是最健康的。

Not all nuts are created equal

并非所有堅果都是一樣的。

Nuts differ in their fat and nutrient content.

堅果的脂肪和營養(yǎng)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.

杏仁是脂肪最少的堅果之一。杏仁還含有鈣，維生素E含量也高。維生素E有助于保護身體免于生病，而且對皮膚和眼睛有益。

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.

栗子是脂肪和熱量最少的堅果。栗子含有豐富的碳水化合物和纖維。而且原始狀態(tài)的栗子是維生素C的有利來源?？纠踝邮嵌斐Ｒ姷某苑ā?/p>

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，腰果是一種良好的替代品。腰果含有大量的蛋白質和鐵、鋅一類的礦物質。此外腰果還含有可能有助于改善記憶的礦物鎂。

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預防癌癥的抗氧化劑和化合物。它們還包含對心臟有益的油脂以及奧米加三型脂肪酸。所以核桃是不吃魚的人們的好選擇。

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

如果你想感覺不那么累可以吃薄殼山核桃，而開心果可以幫助你平衡荷爾蒙水平。

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