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【科普】坚果中，对心脏最有益的是核桃

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Walnut May Be Top Nut for Heart Health
Walnuts Have More, Better Antioxidants Than Peanuts, Pistachios, Other Nuts, Researcher Says
By Kathleen Doheny
WebMD Health News
Reviewed by Louise Chang, MD

[img]file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-16049.png[/img]
March 28, 2011 (Anaheim, Calif.) -- Walnuts are the No. 1 nut for heart health, says a researcher who presented his findings Sunday at the American Chemical Society annual meeting.
That’s because walnuts were found to have more antioxidants -- and better-quality antioxidants -- than other popular nuts tested, says Joe Vinson, PhD, a researcher at the University of Scranton in Pennsylvania.
Antioxidants protect cells against damage caused by harmful molecules known as free radicals. The damage can play a role in heart disease and other health conditions.
''Nuts are good for your heart," Vinson says. They can lower cholesterol, reduce the oxidative stress caused by the free radicals, and decrease unhealthy inflammation, he says.
When Vinson analyzed the amount of antioxidants found in walnuts and a variety of other nuts, walnuts came out on top.
"Twenty-eight grams of walnuts (an ounce) have more antioxidants than the sum of what the average person gets from fruits and vegetables," he says. "That is not to say they are a replacement for fruits and vegetables, but they are very antioxidant dense."
The research was internally funded by the university.
Nuts & Health: Back Story
"Nuts have had a negative connotation,'' Vinson says. Many people shy away from eating them, he finds, worried the fat content and calories will lead to weight gain.
An ounce of English walnuts has 185 calories, according to the U.S. Department of Agriculture. That ounce also has 4 grams of protein, nearly 2 grams of fiber, and more than 18 grams of fat -- but lots of ''heart-healthy'' fat.
Studies have shown that people who incorporate a handful or so of nuts in their diet daily either maintain weight or lose weight, Vinson says.
Now, evidence is emerging that nuts can also help brain health, he says.
Vinson encourages nuts as snacks. "One of the reasons nuts are such a good snack is, it's not empty calories for certain, and you feel full," he says. That makes it likely you won't overeat at the next meal.
A Closer Look at Nuts
Besides walnuts, Vinson analyzed the antioxidant content of other popular nuts, including:
· Almonds· Peanuts· Pistachios· Hazelnuts· Brazil nuts· Cashews· Macadamia nuts· PecansBrazil nuts were the runner-up for antioxidant content. Peanuts also fell short of walnuts.
Walnuts and Health Benefits: Second Perspective
"This study tells us something important about the composition of walnuts," says David Katz, MD, MPH, director of the Yale University Prevention Research Center. He reviewed the findings for WebMD.
The walnut industry has funded two studies Katz has done, he says. But it had no say in the study design, analysis, interpretation, or publication.
''Antioxidants are important nutrients, and in principle, a food rich in antioxidants is apt to confer health benefits," Katz says. "In the case of walnuts, that principle is not in doubt." Studies, including some by Katz, show that walnuts improve cardiac risk factors and enhance blood flow, he says.
This study was presented at a medical conference. The findings should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal

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2011-04-15 10:57 浏览 : 1723 回复 : 2

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坚果中，对心脏健康最有益的是核桃
Walnut May Be Top Nut for Heart Health
Walnuts Have More, Better Antioxidants Than Peanuts, Pistachios, Other Nuts, Researcher Says
Walnuts are the No. 1 nut for heart health, says a researcher who presented his findings Sunday at the American Chemical Society annual meeting.
That’s because walnuts were found to have more antioxidants -- and better-quality antioxidants -- than other popular nuts tested, says Joe Vinson, PhD, a researcher at the University of Scranton in Pennsylvania.
研究人员称，核桃比其他的坚果如花生、开心果等，有更多、更好的抗氧化剂。
最近在美国化学协会的年会上，研究人员称，对心脏的健康，核桃是坚果中的No. 1。
在宾夕法尼亚州斯克兰顿大学的研究人员称，与其他的坚果相比，核桃油被发现有更多、更好的抗氧化剂。
Antioxidants protect cells against damage caused by harmful molecules known as free radicals. The damage can play a role in heart disease and other health conditions.
''Nuts are good for your heart," Vinson says. They can lower cholesterol, reduce the oxidative stress caused by the free radicals, and decrease unhealthy inflammation, he says.
When Vinson analyzed the amount of antioxidants found in walnuts and a variety of other nuts, walnuts came out on top.
抗氧化剂保护细胞，免受有害分子自由基的损害。这种有自由基引起的损伤，对心脏病的发生起着重要作用。
坚果能够降低胆固醇，减少自由基引起的氧化应急对心脏的损害。分析发现：核桃、其它各种坚果是抗氧化剂的最大热门。
"Twenty-eight grams of walnuts (an ounce) have more antioxidants than the sum of what the average person gets from fruits and vegetables," he says. "That is not to say they are a replacement for fruits and vegetables, but they are very antioxidant dense."
The research was internally funded by the university.
Nuts & Health: Back Story
"Nuts have had a negative connotation,'' Vinson says. Many people shy away from eating them, he finds, worried the fat content and calories will lead to weight gain.
An ounce of English walnuts has 185 calories, according to the U.S. Department of Agriculture. That ounce also has 4 grams of protein, nearly 2 grams of fiber, and more than 18 grams of fat -- but lots of ''heart-healthy'' fat.
与一般情况下，人们在水果和蔬菜中得到的抗氧化剂相比，28克的核桃富含更多数量的抗氧化剂；不过，这并不是说其就可以替代水果和蔬菜。这项研究是国内大学资助的。
以前的故事，坚果和健康
关于坚果，许多人因担心其脂肪含量及热量会导致体重增加，而很少食用；这样的理解是不正确的。
依据美国农业部的报告：一盎司的英国核桃含有185卡路里的热量、4克蛋白质、近2克纤维、超过18克的脂肪，但许多脂肪是对“心脏”有益的。
Studies have shown that people who incorporate a handful or so of nuts in their diet daily either maintain weight or lose weight, Vinson says.
Now, evidence is emerging that nuts can also help brain health, he says.
Vinson encourages nuts as snacks. "One of the reasons nuts are such a good snack is, it's not empty calories for certain, and you feel full," he says. That makes it likely you won't overeat at the next meal.
有研究显示：人们每天适当的食用坚果，对体重不会产生任何影响。
此外，还有证据表明坚果对人们的大脑的健康也非常有益。
研究人员，鼓励人们把坚果当零食吃，这样既可以为人们提供能量，也不会因摄入过多而增肥。
A Closer Look at Nuts
Besides walnuts, Vinson analyzed the antioxidant content of other popular nuts, including:
· Almonds· Peanuts· Pistachios· Hazelnuts· Brazil nuts· Cashews· Macadamia nuts· PecansBrazil nuts were the runner-up for antioxidant content. Peanuts also fell short of walnuts.
仔细的看看坚果
除了核桃外，其他坚果抗氧化剂的含量
杏仁
花生
开心果
榛仁的芳香
巴西坚果
腰果
澳大利亚坚果
核桃
从上面可以看到，巴西坚果及花生，都没有核桃含的抗氧化剂多。
Walnuts and Health Benefits: Second Perspective
"This study tells us something important about the composition of walnuts," says David Katz, MD, MPH, director of the Yale University Prevention Research Center. He reviewed the findings for WebMD.
The walnut industry has funded two studies Katz has done, he says. But it had no say in the study design, analysis, interpretation, or publication.
''Antioxidants are important nutrients, and in principle, a food rich in antioxidants is apt to confer health benefits," Katz says. "In the case of walnuts, that principle is not in doubt." Studies, including some by Katz, show that walnuts improve cardiac risk factors and enhance blood flow, he says.
核桃和健康
抗氧化剂是重要的营养物质；原则上，食物富含抗氧化剂是倾向于赋予健康。如果是核桃，这个原则是毫无疑问的。一些统计数字表明：核桃改善心脏的血流量。
This study was presented at a medical conference. The findings should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal
该研究发表在医学会议。研究结果应该被认为是初步的,因为他们还没有经历了“同行评审”的过程。

2011-04-15 11:29

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坚果中，对心脏健康最有益的是核桃
研究人员称，核桃比其他的坚果如花生、开心果等，有更多、更好的抗氧化剂。
最近在美国化学协会的年会上，研究人员称，对心脏的健康，核桃是坚果中的No. 1。宾夕法尼亚州斯克兰顿大学的研究人员称，与其他的坚果相比，核桃油被发现有更多、更好的抗氧化剂。
抗氧化剂保护细胞，免受有害分子自由基的损害。这种有自由基引起的损伤，对心脏病的发生起着重要作用。坚果能够降低胆固醇，减少自由基引起的氧化应急对心脏的损害。分析发现：核桃、其它各种坚果是抗氧化剂的最大热门。
与一般情况下，人们在水果和蔬菜中得到的抗氧化剂相比，28克的核桃富含更多数量的抗氧化剂；不过，这并不是说其就可以替代水果和蔬菜。这项研究是国内大学资助的。
关于坚果，许多人因担心其脂肪含量及热量会导致体重增加，而很少食用；这样的理解是不正确的。
依据美国农业部的报告：一盎司的英国核桃含有185卡路里的热量、4克蛋白质、近2克纤维、超过18克的脂肪，但许多脂肪是对“心脏”有益的。有研究显示：人们每天适当的食用坚果，对体重不会产生任何影响。此外，还有证据表明坚果对人们的大脑的健康也非常有益。研究人员鼓励人们把坚果当零食吃，这样既可以为人们提供能量，也不会因摄入过多而增肥。
除了核桃外，其他坚果也富含抗氧化剂：杏仁、花生、开心果、榛仁的芳香、巴西坚果、腰果、澳大利亚坚果、核桃。
抗氧化剂是重要的营养物质；原则上，食物富含抗氧化剂是倾向于赋予健康。如果是核桃，这个原则是毫无疑问的。一些统计数字表明：核桃改善心脏的血流量。该研究发表在医学会议。研究结果应该被认为是初步的,因为他们还没有经历了“同行评审”的过程。

2011-04-15 11:35

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