10種最益健康的堅果

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

充滿了蛋白質(zhì)，纖維和基本的脂肪，堅果是一種極好的小食的選擇，令人難以置信的對你有好處。

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.

往下讀，發(fā)現(xiàn)哪一種類型的堅果有助于你保持苗條(是的，真正的!)，對你的心臟有好處，哪一種是最佳的使你的皮膚看起來漂亮的食品。

Is it time you ate more nuts?

該是你吃更多堅果的時候了嗎?

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

充滿了纖維和鈣，杏仁有助于減少身體中糟糕的膽固醇，并富有維他命E,一種有助于改善皮膚的營養(yǎng)物質(zhì)。研究表明吃杏仁的人比那些不吃的，作為低卡路里飲食的一部分會減少更多的體重。吃整個的-杏仁皮包含保護(hù)心的物質(zhì)。

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.

胡桃充滿抗氧化物，有助于保護(hù)身體免遭心臟病，癌癥和過早衰老的侵害，有利心臟的極佳的資源單一不飽和脂肪，研究表明吃胡桃有助于降低身體中糟糕的膽固醇類型。它們比任何其他類型的堅果包含更多的omega-3脂肪酸，有助于對抗炎癥。

3 Brazil nuts

3 巴西堅果

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.

巴西堅果硒含量高，一種礦物質(zhì)會產(chǎn)生甲狀腺荷爾蒙，對于甲狀腺功能差的人是一種好的選擇。硒也支持身體的免疫系統(tǒng)，有助于傷口恢復(fù)，可能防止前列腺癌癥和其它疾病。只需每天吃三個巴西堅果就會獲取身體所需的硒。

4 Pistachios

4 開心果

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.

開心果有豐富的維他命B6，被身體用來保持荷爾蒙平衡，對于遭受問題期的女人是一個好的選擇。它們也包含抗氧化物葉黃素和玉米黃素，有助于保護(hù)眼睛，比任何其他的堅果包含更多的有助于心臟的鉀。

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.

富含蛋白質(zhì)，腰果包含豐富的鐵和鋅，對于那些喜歡素食的飲食者來說是一個好的選擇。腰果也是礦物質(zhì)鎂的好的來源，研究表明吃腰果可能有助于防止與年齡有關(guān)的記憶缺失。

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纖維，對于那些關(guān)注體重的人栗子是個很好的選擇，相比于其它堅果它們包含更少的卡路里。雖然它們比其它堅果包含更少的蛋白質(zhì)，它們是維他命C的好的來源，包含許多維他命B,包括B6。

7 Macadamias

7 澳洲堅果

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.

澳洲堅果可能對于那些關(guān)注體重的人不是最佳選擇(它們比大多數(shù)其它類型的堅果包含更多的卡路里)，但是它們包含的脂肪是健康的單一不飽和類型的，有助于降低糟糕的膽固醇和血壓。它們也是纖維的好的來源，有助于保持我們身體中的鎂，鈣，鉀的水平。

8 Hazelnuts

8 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.

榛子富有單一不飽和脂肪(有助于降低糟糕的膽固醇)和維他命E,銅和鎂，有助于降低血壓減少炎癥，保持心臟的健康。它們也是維他命B的好的來源，有助于保持我們的神經(jīng)系統(tǒng)健康，提供能量，避免壓力。

9 Pecans

9 美洲山核桃

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.

美洲山核桃充滿有益心臟健康的好處。有助于降低膽固醇，它們富有抗氧化物，包含強(qiáng)有力的維他命和礦物質(zhì)的混合物，包括維他命A,鈣和鉀。堅果也包含維他命B3，通過幫助身體接觸食物中的能量有助于對抗疲勞。

10 peanuts

10 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.

包含健康的單一不飽和脂肪，花生有很高的鎂的含量，有助于保持血糖水平和葉酸，含有一種對于開發(fā)大腦的基本礦物質(zhì)，可能有助于保護(hù)老年時的記憶缺失。像其它的堅果，它們也充滿蛋白質(zhì)和維他命E。確保選擇不咸的品種。