10种最有益健康的坚果(双语阅读)

Packed with protein, fibre and essential fats, nuts are a great snack option and are incredibly good for you.

充满了蛋白质，纤维和基本的脂肪，坚果是一种极好的小食的选择，令人难以置信的对你有好处。

Read on to discover which type of nut can help you to stay slim (yes, really!), which is good for protecting the heart and which is best for beautiful-looking skin.

往下读，发现哪一种类型的坚果有助于你保持苗条（是的，真正的！），对你的心脏有好处，哪一种是最佳的使你的皮肤看起来漂亮的食品。

Is it time you ate more nuts?

该是你吃更多坚果的时候了吗？

1 almonds

1 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 tha n those who don’t. Eat them whole – almond skin is full of heart-protecting flavonoids.

充满了纤维和钙，杏仁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，作为低卡路里饮食的一部分会减少更多的体重。吃整个的-杏仁皮包含保护心的物质。

2 Walnuts

2 胡桃

Walnuts are full of antioxidants, which help protect the body from heart disease, cancer, and premature ageing, A great source of heart-friendly mono-unsaturated fats, 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.

胡桃充满抗氧化物，有助于保护身体免遭心脏病，癌症和过早衰老的侵害，有利心脏

的极佳的资源单一不饱和脂肪，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。

3 Brazil nuts

3 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，一种矿物质会产生甲状腺荷尔蒙，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，可能防止前列腺癌症和其它

疾病。只需每天吃三个巴西坚果就会获取身体所需的硒。

4 Pistachios

4 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，被身体用来保持荷尔蒙平衡，对于遭受问题期的女人是一个好的选择。它们也包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。

5 cashew nuts

5 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好的来源，研究表明吃腰果可能有助于防止与年龄有关的记忆缺失。

6 chestnuts

6 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.

富含淀粉的碳水化合物和纤维，对于那些关注体重的人栗子是个很好的选择，相比于其它坚果它们包含更少的卡路里。虽然它们比其它坚果包含更少的蛋白质，它们是维他命C的好的来源，包含许多维他命B,包括B6。

7 Macadamias