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VOA慢速英语(翻译+字幕+讲解):吃坚果对身体健康有益

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From VOA Learning English, this is the Health & Lifestyle report.

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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.

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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.

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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.

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"Nut intake seemed to be protective for both men and women, and that was on total mortality – any cause of death."

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Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested.

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"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."

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About 10 grams a day is enough to get the full health benefits of nuts. That is about an average-sized handful.

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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.

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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.

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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.

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Not all nuts are created equal

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Nuts differ in their fat and nutrient content.

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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.

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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.

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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.

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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.

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Pecans are good if you want to feel less tired and pistachios can help balance your hormone levels.

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And that's the Health & Lifestyle report.

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I'm Anna Matteo.

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重点单词   查看全部解释    
avoid [ə'vɔid]

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vt. 避免,逃避

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exceed [ik'si:d]

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vt. 超过,胜过,超出界限
vi. 领先

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calcium ['kælsiəm]

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n. 钙

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protein ['prəuti:n]

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n. 蛋白质

 
source [sɔ:s]

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n. 发源地,来源,原始资料

 
carbohydrate ['kɑ:bəu'haidreit]

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n. 碳水化合物,醣

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alcohol ['ælkəhɔl]

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n. 酒精,乙醇,酒

 
approach [ə'prəutʃ]

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n. 接近; 途径,方法
v. 靠近,接近,动

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contain [kən'tein]

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vt. 包含,容纳,克制,抑制
vi. 自制

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den [den]

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n. 兽穴,洞穴 v. 穴居

 


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