營養師給出了爲什麼要吃美洲山核桃的原因

Nuts have a very well-deserved reputation as a health food. In addition to fiber and plant protein, they're chock-full of good fat, vitamins, minerals, and antioxidants. But pecans are one nut healthy eaters tend to overlook. (I'm sure it doesn't help that pecans star in a few indulgent desserts, like pecan pie and pralines.) The truth is, this delicious nut boasts some unique nutritional perks that are worth spotlighting. Here, three good reasons to eat more pecans-plus simple ways to enjoy them, all year long.

堅果是一種聲譽良好的保健食品。除了纖維和植物蛋白之外，堅果還富含有益人體的脂肪、維生素、礦物質和抗氧化劑。但健康食客卻往往忽略美洲山核桃這一堅果。（我敢肯定，一些美味甜點（比如山核桃派和山核桃果仁糖）中的山核桃點綴並沒有什麼益處。）事實是，這一美味的堅果擁有一些值得一提的獨特營養益處。本文給出了吃美洲山核桃的三個原因--以及全年吃山核桃的簡單方法。

Pecans contain particularly potent antioxidants

美洲山核桃含有高效抗氧化劑

Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. In fact, the nuts have more than twice the flavonoid content found in almonds, cashews, and pistachios, and seven times the amount in walnuts. Compared to other nuts, pecans also have the highest levels of gamma-tocopherols, which is a form of vitamin E and another key antioxidant. Two separate studies have suggested that the increase in gamma-tocopherols levels from eating a pecan-rich diet helps prevent the oxidation of cholesterol. Oxidized cholesterol is a risk factor for heart disease.

山核桃含有豐富的多酚類抗氧化劑，特別是有益心臟健康的黃酮類化合物。事實上，山核桃含有的黃酮類化合物含量是杏仁、腰果、開心果的兩倍，核桃的七倍。與其他堅果相比，山核桃的γ-生育酚含量最高，這是一種維生素E，也是一種關鍵的抗氧化劑。獨立的兩項研究表明：通過食用富含山核桃的飲食來增加γ-生育酚含量有助於預防膽固醇的氧化。氧化膽固醇是心臟病的風險因素。

They're also rich in minerals

山核桃富含礦物質

Pecans are an excellent source of thiamin and zinc, as well as manganese and copper. One ounce supplies 60% of the Daily Value (DV) for manganese, and 40% of the DV for copper. Manganese helps regulate blood sugar, and is needed for healthy bones. This mineral also helps form collagen, which gives skin its firmness and elasticity. Copper aids in iron absorption, and works with iron to help the body form red blood cells. It also supports immunity, and helps keep blood vessels, nerves, and bones healthy.

山核桃是硫胺、鋅元素、錳元素以及銅元素的極佳來源。一盎司的山核桃能提供日常所需錳元素的60%，日常所需銅元素的40%。錳元素有助於調節血糖，健康的骨骼離不開錳元素。這一礦物質也有助於膠原蛋白的形成，使得皮膚緊緻、有彈性。銅元素有助於鐵元素的吸收，能夠和鐵元素一起形成紅血球。還能增強免疫力、保持血管、神經和骨骼的健康。

And they're naturally sweet

山核桃本身就很甜

One ounce of pecans contains just one gram of sugar. But compared to other nuts, pecans taste sweeter. That means they can help satisfy a sweet craving with no or less added sugar. You can simply snack on a handful, or pair them with fruit (pecans go well with apples, pears, grapes, and kiwi). In the morning, try blending pecans into a smoothie; or add them to hot or cold cereal, oatmeal, a yogurt parfait, or muesli.

一盎司的山核桃只含有一克糖。但與其他堅果相比，山核桃的味道卻更甜。這就意味着它能滿足你對甜食的渴望，而且還不含添加糖。你可以直接抓一把當零食吃，也可以和水果搭配着吃（山核桃可以和蘋果、梨子、葡萄以及獼猴桃搭配）。清晨，可以在果蔬汁中加點山核桃、或者在熱/冷麥片、燕麥片、凍酸奶或什錦粥中加一點山核桃。