健康飲食:核桃是最健康的堅果

Walnuts are the healthiest of all the nuts and should be eaten more as part of a healthy diet, US scientists say.
美國科學家稱核桃是所有堅果中最爲健康的一種，應該作爲健康飲食的一部分多吃。

Scientists from Pennsylvania told the American Chemical Society that walnuts contain the highest level of antioxidants compared to other oxidants are known to help protect the body against disease.
來自賓夕法尼亞的科學家告訴美國化學學會稱，相比其他堅果，核桃中抗氧化物質的含量是最高的。抗氧化物質有助於幫助身體抵禦癌症。

The scientists said that all nuts have good nutritional qualities but walnuts are healthier than peanuts, almonds, pecans and pistachios.
科學家說，所有堅果都營養豐富，但相比花生、杏仁、美洲山核桃和阿月渾子樹果實來講，核桃更爲健康。

Dr Joe Vinson, from the University of Scranton, analysed the antioxidant levels of nine different types of nuts and discovered that a handful of walnuts contained twice as many antioxidants as a handful of any other commonly eaten nut.
斯克蘭頓大學的喬·文森博士分析了九種不同類型堅果的抗氧化劑含量，發現一把核桃中抗氧化劑的含量是其他常見堅果的兩倍。

He found that these antioxidants were higher in quality and potency than in any other oxidants are good because they stop the chain reactions that damage cells in the body when oxidation occurs.
他發現核桃中的抗氧化劑不論從質量還是效力上看，比其他種類的堅果都要更勝一籌。抗氧化劑有着良好的效用，因爲它可以在氧化發生時，阻止體內受損細胞發生進一步的連鎖反應。

Roasted nuts 烤堅果

The antioxidants found in walnuts were also two to 15 times as powerful as vitamin E, which is known to protect the body against damaging natural chemicals involved in causing disease, the study says.
研究表明核桃中的抗氧化劑效力是維生素E的2至15倍；而人們通常認爲維生素E可以保護身體免受引發疾病的自然化學藥物傷害。

Nuts are known to be healthy and nutritious, containing high-quality protein, lots of vitamins and minerals as well as dietary fibre. They are also dairy and gluten-free.
堅果健康而營養，含有高質量蛋白質，富含維生素、礦物質和食用纖維。而且堅果不含奶，也不含麩質物。

Previous research has shown that regular consumption of small amounts of nuts can reduce the risk of heart disease, some types of cancer, type two diabetes and other health problems.
之前有研究表明長期食用少量堅果可以有效減小心臟病、某些種類的癌症、二型糖尿病和其他健康問題的發病機率。

Dr Vinson said there was another advantage in choosing walnuts as a source of antioxidants: "The heat from roasting nuts generally reduces the quality of the antioxidants.
文森博士說，選擇核桃作爲抗氧化劑的獲取來源還有另外一個優勢：“通常情況下烤堅果時的熱量會減少其中抗氧化劑的含量。而一般人們吃的核桃都是生的或者沒有烤過的，因此可以更有效地獲取其中的抗氧化劑。”