你就簡(jiǎn)單說，吃堅(jiān)果會(huì)長(zhǎng)胖嗎？

In short, the answer is yes, we should eat them, and no, they won't make us gain weight if eaten in moderate amounts. The fats in nuts are mostly the "good" fats.

簡(jiǎn)而言之，答案是“對(duì)，我們應(yīng)該吃它們”和“不，如果攝入量適度的話，它們不會(huì)讓我們變胖”。堅(jiān)果里的脂肪可以說是“好”脂肪。

And aside from that, our bodies don't actually absorb all the fat found in nuts. But we do absorb the nutrients they provide.

此外，我們的身體其實(shí)也不會(huì)完全吸收?qǐng)?jiān)果里的脂肪。但我們能吸收它們的營(yíng)養(yǎng)物質(zhì)。

Nuts do contain fat, and the amount of fat varies between nut types. For example, a 30g serving of raw cashews or pistachios contains around 15g of fat (0.5 ounces), whereas the same amount of raw macadamias contains around 22g of fat (0.7 ounces).

堅(jiān)果的確含有脂肪，不同類型的堅(jiān)果的脂肪含量不同。例如，一份30克的生腰果或開心果含有大約15克脂肪(0.5盎司)，而同樣量的生澳洲堅(jiān)果含有大約22克脂肪(0.7盎司)。

There are different kinds of fats in our diet and some are better for us than others. Nuts contain mainly monounsaturated and polyunsaturated fats.

我們的飲食中有不同種類的脂肪，有些比其他的對(duì)我們更好。堅(jiān)果主要含有單不飽和脂肪和多不飽和脂肪。

These types of fats are known as "good fats". They can help lower cholesterol when we eat them in place of saturated fats.

這些類型的脂肪被稱為“好脂肪”。當(dāng)我們吃它們來(lái)取代飽和脂肪時(shí)，這些類型的脂肪可以幫助降低膽固醇。

The type of fats present varies between nuts. For example, walnuts are rich in polyunsaturated fats, whereas other types of nuts such as hazelnuts and macadamias have more monounsaturated fat.

不同堅(jiān)果的脂肪種類各不相同。例如，核桃富含多不飽和脂肪，而其他類型的堅(jiān)果如榛子和澳洲堅(jiān)果則含有更多的單不飽和脂肪。

Even if the type of fat in nuts is good for us, they are still high in fat and calories. But this doesn't mean we should be avoiding them to manage our weight.

即使堅(jiān)果中的脂肪類型對(duì)我們有好處，它們的脂肪和卡路里含量還是很高的。但這并不是說為了控制體重，我們就不應(yīng)該吃他們。

Studies that looked at people's eating habits and body weight over a long period have found people who regularly eat nuts tend to gain less weight over time than people who don't.

針對(duì)人們的長(zhǎng)期飲食習(xí)慣和體重的研究發(fā)現(xiàn)，長(zhǎng)期來(lái)看，經(jīng)常吃堅(jiān)果的人往往比不吃堅(jiān)果的人體重增加得少。

Overall, the evidence suggests nuts are a healthy snack that can provide us with many of the nutrients our bodies need.

總的來(lái)說，證據(jù)表明堅(jiān)果是一種健康的零食，可以為我們提供很多身體所需營(yíng)養(yǎng)物質(zhì)。

We can confidently include the recommended 30g of nuts a day in a healthy diet, without worrying about the effect they will have on our waistlines.

我們可以放心地把推薦的每天30克堅(jiān)果加進(jìn)健康飲食中，而不用擔(dān)心它們會(huì)讓我們的腰圍增加。