Eat Nuts to Stay Healthy

07/21/2015

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1
  • From VOA Learning English, this is the Health & Lifestyle report.
  • 2
  • People have long known that nuts are part of a healthy diet.
  • 3
  • However, scientists in the Netherlands recently found that you do not need to eat many to get all the health benefits.
  • 4
  • 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.
  • 5
  • Piet van den Brandt, a professor of epidemiology at Maastricht University, led the research.
  • 6
  • He says that eating nuts protects the health of both men and women.
  • 7
  • "Nut intake seemed to be protective for both men and women, and that was on total mortality - any cause of death."
  • 8
  • Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested.
  • 9
  • "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."
  • 10
  • About 10 grams a day is enough to get the full health benefits of nuts.
  • 11
  • That is about an average-sized handful.
  • 12
  • Nuts are high in fat and calories.
  • 13
  • So, eating a handful before dinner can help you to eat less.
  • 14
  • But eating too many can ruin your appetite altogether.
  • 15
  • However, the researchers found that many peanut butters did not give the same health benefits as plain peanuts.
  • 16
  • That is because most peanut butters contain added oils and sugars.
  • 17
  • Also, when choosing which nuts to eat, avoid those stored or roasted in oil.
  • 18
  • Dry-roasted is better but still the high temperatures can kill the healthy nutrients.
  • 19
  • Nuts are most healthy if you eat them raw.
  • 20
  • Not all nuts are created equal
  • 21
  • Nuts differ in their fat and nutrient content.
  • 22
  • Almonds are among the least fatty nuts.
  • 23
  • Almonds also have calcium and are high in Vitamin E. Vitamin E helps to protect the body from disease.
  • 24
  • And it's good for skin and eyes.
  • 25
  • Chestnuts are the nut with the least fat and fewest calories. Chestnuts are rich in carbohydrates and fiber.
  • 26
  • And in their raw form, chestnuts are a good source of vitamin C. Roasted chestnuts are a popular treat in the winter.
  • 27
  • If you do not eat meat, cashews are a good substitute. Cashews have lots of protein and minerals, like iron and zinc.
  • 28
  • They also have the mineral magnesium, which may help to improve memory.
  • 29
  • Walnuts are loaded with antioxidants, compounds that may help protect against cancer.
  • 30
  • They are also loaded with heart-friendly fats and omega-3s.
  • 31
  • So, walnuts are a good choice for people who do not eat fish.
  • 32
  • Pecans are good if you want to feel less tired and pistachios can help balance your hormone levels.
  • 33
  • And that's the Health & Lifestyle report.
  • 34
  • I'm Anna Matteo.
  • 35
  • Which are your favorite nuts? And how do you use them in recipes. Let us know in the comments section.
  • 1
  • From VOA Learning English, this is the Health & Lifestyle report.
  • 2
  • 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.
  • 3
  • 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.
  • 4
  • 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.
  • 5
  • "Nut intake seemed to be protective for both men and women, and that was on total mortality - any cause of death."
  • 6
  • Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested.
  • 7
  • "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."
  • 8
  • About 10 grams a day is enough to get the full health benefits of nuts. That is about an average-sized handful.
  • 9
  • 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.
  • 10
  • ??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.
  • 11
  • 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.
  • 12
  • Not all nuts are created equal
  • 13
  • Nuts differ in their fat and nutrient content.
  • 14
  • 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.
  • 15
  • 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.
  • 16
  • 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.
  • 17
  • 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.
  • 18
  • Pecans are good if you want to feel less tired and pistachios can help balance your hormone levels.
  • 19
  • And that's the Health & Lifestyle report.
  • 20
  • I'm Anna Matteo.
  • 21
  • Which are your favorite nuts? And how do you use them in recipes. Let us know in the comments section.