最新研究發現 堅果其實有助於減肥

Not so long ago nuts were considered a diet disaster thanks to their high fat content. But a raft of research in recent years has proved the opposite is true — eating nuts can actually help you shed excess pounds.

不久前，由於堅果的脂肪含量高，因此人們將其視作減肥災星。但近年的一些研究卻表明結果正好相反--吃堅果實際上能幫助你甩掉贅肉。

And now a study in the journal Diabetes, Obesity and Metabolism has found that walnuts in particular contain an ingredient that can satisfy appetite, making you feel fuller for longer.

現在，《糖尿病、肥胖與代謝》期刊的一項研究發現，尤其是核桃，它含有一種能滿足食慾的成分，讓你的飽腹感更持久。

Known as peptide YY this activates an area of the brain associated with regulating hunger – with just a handful of nuts a day enough to keep it under control.

這一成分叫做多肽YY激素，激活了與調節飢餓相關的大腦區域--每天只要一小把堅果就能控制飢餓。

Meanwhile, other research has shown that almonds can help regulate your weight.

同時，其它的研究表明，杏仁有助於調控體重。

In fact, Penn State University in the US found that people who ate 42g of almonds a day experienced a reduction in tummy fat, waist circumference and thigh fat.

實際上，美國賓夕法尼亞州立大學發現，每天吃42g杏仁的人腹部脂肪變少、腰圍變細、大腿脂肪也變少。

Indeed, a review of 31 trials in 2014 found people whose diets included any extra nuts, or nuts substituted for other foods, lost 1.4lb and half an inch from their waists.

事實上，一項對2014年31項實驗的綜述發現，飲食中含有額外堅果或用堅果代替其它食物的人減了1.41磅，腰圍瘦了半英寸。

In addition, trials comparing weight loss on plans that included or excluded nuts showed that people stuck to their diets better and lost more weight when nuts were included.

此外，將包含堅果和不包含堅果的減肥實驗相對比發現，攝入堅果的人，他們會更加堅持自己的飲食、減掉的肉也更多。