健康减肥食谱：多食坚果不会使人发胖(双语)

　　A series of large studies, including the Nurses’ Health Study of 76,464 women and the Health Professionals Follow-Up Study of 42,498 men, found that the more nuts people consumed, the less likely they were to die at any given age, especially of cancer or heart disease. And a clinical trial conducted in Spain showed that death rates were lower among those consuming a Mediterranean diet supplemented with extra nuts。

　　虽然今天对坚果，特别是花生过敏的人确实比以往任何时候都多，但最近有两项研究提出了可以防止儿童发生坚果过敏的方法。第一项研究发表在去年的《美 国医学会期刊：儿科学》(JAMA Pediatrics)上，它发现在妊娠期食用坚果或花生最多的孕妇日后生下的孩子最不可能发生这类过敏。母亲每个月至少吃五次坚果，孩子的风险降低最 多。

　　临床试验发现，在一个人的饮食中添加大量坚果对体重的影响有限。但更重要的是，与不吃坚果的研究参与者相比，在减肥疗程中纳入坚果的参与者体重减轻更多，最终腰围更细，体脂肪也更少。

　　多食坚果并不会使人发胖

　　包括护士健康研究(Nurses Health Study，涉及76464名女性)和医药卫生从业人员随访研究(Health Professionals Follow-up Study，涉及42498名女性)在内的一系列大型研究发现，人们食用的坚果越多，他们在任何给定年龄死亡，尤其是死于癌症或心脏病的可能性就越小。一 项在西班牙进行的临床试验表明，坚持地中海饮食并额外补充坚果的人死亡率较低。

　　The second study, published in February in The New England Journal of Medicine, found that introducing peanuts into the diets of infants 4 to 11 months old who were considered at high risk of developing a peanut allergy actually greatly reduced their risk of being allergic at age 5. The researchers, from King’s College London, suggested that the common practice of withholding peanuts from babies may in fact account for the recent rise in peanut allergies。

　　As for their cardiovascular benefits, nuts are rich sources of monounsaturated and polyunsaturated fats, which prompted a health claim by the Food and Drug Administration that “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease。” Two exceptions are macadamia nuts and cashews, which have too much saturated fat to qualify for this claim。

　　范德堡大学医学院(Vanderbilt University School of Medicine)的研究人员将该研究结果发表在今年3月的《美国医学会期刊：内科学》杂志(JAMA Internal Medicine)上。研究涉及美国南部和上海的超过20万名男性和女性，结果发现，人们吃的坚果越多，他们的全因死亡率，尤其是心脏病和中风死亡率就越 低。

　　本文选自《小火炉的博客》的新浪博客，请点击查看原文。

　　And while it is true that more people today are allergic to nuts, and to peanuts in particular, than ever before, two recent studies have pointed to ways that may prevent children from developing a nut allergy. The first study, published last year in JAMA Pediatrics, found that women who consumed the most nuts or peanuts during their pregnancies were least likely to have children with this allergy. The reduction in risk was highest among children whose mothers ate nuts five or more times a month。

　　就其心血管效益而言，坚果富含单不饱和与多不饱和脂肪，因此美国食品和药品监督管理局(Food and Drug Administration)发布了健康声明：“科学证据显示(不是证实！)，作为低饱和脂肪、低胆固醇饮食的一部分，每天食用大多数坚果1.5盎司 (约合42.5克)可降低患心脏病的风险。”不过有两个例外：澳洲坚果和腰果，它们含有过多的饱和脂肪，不符合声明中的要求。