英語聽力文摘679 吃堅果有益于你的心臟

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Today’s program starts with a word association game. What comes to mind when you hear these words: almonds, walnuts, cashews, pistachios. Are you thinking scrumptious and satisfying? Or unhealthy and extravagant?

Healthy Nut

For many health-conscious folks, nuts are on the list of foods to avoid because they’re high in fat. And eighty to ninety percent of the calories in nuts do come from fat. But not all fats are created equal. The fat in nuts is unsaturated fat, which acts differently in the body than the saturated fat found in meat and dairy products. While saturated fat can raise harmful LDL cholesterol levels in the blood, the unsaturated fat in nuts can have the opposite effect, actually lowering the level of harmful cholesterol.

The saturated fat in meat and dairy products has long been associated with an increased risk of heart disease. But in several recent studies, folks who regularly ate nuts had a decreased risk of heart disease–anywhere from 35 to 50% lower, depending on the study.

Great Snack!

So nuts aren’t the nutrition bad-guys that many people think. Quite the opposite–a handful of nuts makes a great snack or substitute for meat in a main course, and not only because of the benefits of the unsaturated fat. Nuts also contain a substantial amount of protein and tend to satisfy hunger. Of course, as with any high fat food, eating too much can put on the pounds. But taken in moderation, nuts are not only tasty, but good for your heart!

吃堅果有益于你的心臟

今天的節(jié)目從一個單詞聯(lián)想游戲開始。當(dāng)你聽到杏仁、核桃、腰果、開心果等單詞時會聯(lián)想到什么呢?是美味的滿足感，還是不健康和放任自己?

有益健康的堅果

許多注重健康的人不吃堅果，因為它們脂肪含量高。堅果中百分之八十到九十的熱量源自脂肪。但并非所有脂肪都一樣。堅果中的脂肪是不飽和脂肪，它在人體內(nèi)發(fā)揮的作用與肉奶類產(chǎn)品含有的飽和脂肪大不相同。飽和脂肪能引起血液中有害健康的低密度脂蛋白膽固醇水平升高，而堅果中的不飽和脂肪則恰恰相反，事實上它可以降低有害膽固醇的水平。

長期以來，人們都把肉奶類產(chǎn)品中的飽和脂肪與心臟病的高發(fā)風(fēng)險聯(lián)系起來。但最近的一些研究表明，經(jīng)常吃堅果的人們其患心臟病的風(fēng)險降低百分之三十五至五十。

很好的零食

因此，堅果并非許多人認(rèn)為的是營養(yǎng)壞東西。正相反，一把堅果是不錯的零食或者可以替代主菜中的肉食，這不僅是因為不飽和脂肪具有的好處。堅果還含有大量蛋白質(zhì)，能產(chǎn)生飽腹感。當(dāng)然，同其它高脂肪食物一樣，堅果吃多了也會增加體重。但適度食用，堅果不僅美味，而且有益于你的心臟。