花生醬是否有利身體健康?大綱
Peanut butter is an extremely popular spread, filling and tasty, and it's perfect on toast in the morning or for a mid-afternoon snack. It's packed with protein, as well as many heAlthy fats, so for those trying to build muscle it seems like a great choice.
花生醬極其受人追捧，美味又令人飽腹，早上可以塗到吐司上，午後可以作爲小吃，簡直不要太完美！花生醬富含蛋白質，且含有多種健康脂肪，所以對於那些增肌人羣而言，花生醬似乎是個不錯的選擇。However, many people believe peanut butter to be unhealthy, and it certainly can be when manufacturers mix it with salt, sugar or other unhealthy additives. It would be tempting to believe that crunchy peanut butter is healthier than smooth, but actually that makes no difference. Read on to find out more about whether peanut butter is healthy.
然而，很多人都覺得花生醬並不健康，當製造商將鹽、糖或其它不健康的添加劑放入花生醬中，它就不利於人體健康。人們往往覺得顆粒花生醬比柔滑花生醬更健康，但事實上，二者並無區別。想知道花生醬是否有利身體健康？那就繼續讀下去吧！What is actually in peanut butter?
花生醬有哪些成分？
Peanut butter is a relatively unprocessed food comprising peanuts that are ground into a paste. However, different commercial brands of peanut butter sometimes add ingredients to this including sugar, vegetable oils and even trans fat. If the brand is just ground peanuts then the health effects of peanut butter should be identical to just eating peanuts which means high protein, healthy fats and fiber.
相對來說，花生醬是一種未加工的食品，由研磨成糊狀的花生組成。然而，不同品牌的花生醬有時會含有添加成分，包括糖、植物油，甚至還包括反式脂肪。如果該品牌花生醬的成分只有磨碎的花生，那麼其營養成分應與直接吃花生差不多：高蛋白、健康脂肪和纖維。
Calories
熱量One of the reasons that people believe peanut butter is unhealthy is because it is high in calories, but the quality of the calorie intake determines whether it is good or bad. Two tablespoons of peanut butter contains 188 calories, 8g protein, 6g carbohydrate and 16g fat (if not mixed with additives).
人們認爲花生醬不健康的其中一個原因就是花生醬熱量高，但卡路里攝入量的質量纔是決定其好壞的因素。兩茶匙花生醬含有188卡、8克蛋白質、6克碳水化合物和16克脂肪（如果沒有添加劑的話）。Although 188 calories sounds a lot, and can account for nearly 10% of your daily intake, this is not necessarily bad. It's high fat content makes you feel satiated with fewer calories, thus meaning you will eat less throughout the day. Weight is dictated by calories in and calories out so a moderate amount of peanut butter certainly can fit into your daily food intake.
儘管188卡聽起來很多，但它只佔你每日攝入量的10%左右，並不算糟糕。花生醬脂肪含量很高，所以即使攝入的熱量減少也會讓你感到飽腹，也就意味着你會吃的更少。體重是由攝入的卡路里和排出的卡路里量所決定的，所以每天食用適量花生醬當然是沒問題的。Low fat
低脂Alongside the caloric load, peanut butter's saturated-fat content is a concern for some people, particularly as it was considered a big cause of heart disease and was disparaged by the fat-loss community. Saturated fat is not as evil as it is made out and is actually beneficial to the production of testosterone and vitamin D.
除了熱量，有些人還擔心花生醬的飽和脂肪含量，尤其因爲：飽和脂肪被認爲是導致心臟病的主要原因，且被減肥羣體所嗤之以鼻。飽和脂肪並不像人們所以爲的那麼糟糕。實際上，它有助於睾酮和維生素D的產生。
