想吃甜食,考慮吃葡萄干吧

You might remember eating raisins as a snack when you were a kid, but there is no reason why you should not be enjoying them as an adult. Packed with flavor and natural sugars, raisins are a healthy choice when you're craving something sweet. Because they are dried fruit, they are calorie dense — which is something to consider if you're trying to lose weight. A ½ cup serving of raisins has about 217 calories and 47 grams of sugar, so they are not considered a low-calorie option (via Healthline).

你可能還記得，當(dāng)你還是個(gè)孩子的時(shí)候，經(jīng)常把葡萄干當(dāng)作零食吃，同樣，成人之后你也可以享受葡萄干。葡萄干富含香料和天然糖，當(dāng)你想吃甜食時(shí)，它是一種健康的選擇。因?yàn)樗鼈兪歉晒詿崃亢芨?mdash;—如果你想減肥的話，這是需要考慮的。½半杯葡萄干含有約217卡路里和47克糖，所以它們不是低卡路里的選擇。

That said, raisins contain plenty of nutrients. They are rich in iron, which is necessary for red blood cells to deliver oxygen to the rest of your body. They also contain calcium and boron, two minerals that help build strong bones. The phytonutrients in raisins are antioxidants, meaning they can help your cells fight free radical damage that can lead to heart disease and stroke, per Healthline.

也就是說，葡萄干含有豐富的營(yíng)養(yǎng)。它們富含鐵元素，這是紅細(xì)胞向身體其他部位輸送氧氣所必需的。它們還含有鈣和硼這兩種有助于骨骼強(qiáng)壯的礦物質(zhì)。葡萄干中的植物營(yíng)養(yǎng)素是抗氧化劑，這意味著它們可以幫助你的細(xì)胞對(duì)抗可能導(dǎo)致心臟病和中風(fēng)的自由基損傷。

Along with several nutrients, raisins offer several impressive health rewards. For one, they contain fiber, which is necessary for a healthy digestive tract. Fiber can also help lower your cholesterol, according to Healthline. In addition, research published in 2012 by the American College of Cardiology showed that regular consumption of raisins "significantly reduced" blood pressure. Dr. Harold Bays, medical director and president of Louisville Metabolic and Atherosclerosis Research Center, linked the findings to potassium, which is known to lower blood pressure, and fiber. The fiber in them "may favorably alter the biochemistry of blood vessels, causing them to be less stiff, which in turn, may reduce blood pressure," he said.

除了幾種營(yíng)養(yǎng)素，葡萄干還提供了幾種令人印象深刻的健康獎(jiǎng)勵(lì)。首先，它們含有纖維，這是健康消化道所必需的。據(jù)Healthline報(bào)道，纖維還可以幫助降低膽固醇。此外，美國(guó)心臟病學(xué)會(huì)2012年公布的研究表明，經(jīng)常食用葡萄干“顯著降低”血壓。路易斯維爾代謝和動(dòng)脈粥樣硬化研究中心的醫(yī)學(xué)主任兼主席哈羅德·貝斯博士將這一發(fā)現(xiàn)與鉀和纖維聯(lián)系起來，鉀可以降低血壓。他說，其中的纖維“可能有利于改變血管的生物化學(xué)，使血管不那么僵硬，從而降低血壓。”

Raisins might also help reduce the risk for some cancers. Research from a 2020 review published in Advances in Nutrition showed that "??higher intake of raisins and other dried fruits may be important in the prevention of cancers of the digestive system." So, consider eating raisins the next time you're hungry for something sweet.

葡萄干也可能有助于降低患某些癌癥的風(fēng)險(xiǎn)。發(fā)表在《營(yíng)養(yǎng)學(xué)進(jìn)展》雜志上的一篇2020年綜述中的研究表明“??攝入更多葡萄干和其他干果對(duì)預(yù)防消化系統(tǒng)癌癥可能很重要”。所以，下次你想吃甜食的時(shí)候，考慮吃葡萄干吧。