常吃腰果好處多

Cashews are a creamy and mildly sweet snack that many of us enjoy. Although they're technically seeds from the cashew tree, they are treated as nuts and often found in nut mixes. Cashews contain a variety of vitamins and minerals, including copper, magnesium, zinc, and iron (via Healthline). They also contain manganese, selenium, thiamine, and vitamin K. Cashews are high in unsaturated fats, which are healthy fats associated with a lower risk of heart disease. One ounce of these seeds contains five grams of protein, which is about the same amount of protein as many meats.

腰果是一種奶油味的甜甜的零食，我們很多人都喜歡吃。雖然嚴(yán)格來說它們是腰果樹的種子，但它們被視為堅(jiān)果，經(jīng)常出現(xiàn)在堅(jiān)果混合物中。腰果含有多種維生素和礦物質(zhì)，包括銅、鎂、鋅和鐵。腰果還含有錳、硒、硫胺素和維生素k，腰果富含不飽和脂肪，是一種健康脂肪，可降低患心臟病的風(fēng)險(xiǎn)。一盎司腰果含有5克蛋白質(zhì)，相當(dāng)于很多肉類所含的蛋白質(zhì)量。

Cashews also contain polyphenols and carotenoids, which are two types of antioxidants. Antioxidants help fight against damage caused by free radicals in the body and can prevent diseases like cancer and heart disease. Although cashews are sometimes viewed as fattening, they can actually help you lose weight with the protein, fats, and fiber inside that will keep you full after eating.

腰果還含有多酚和類胡蘿卜素，這是兩種抗氧化劑?？寡趸瘎┯兄趯?duì)抗體內(nèi)自由基造成的損害，并能預(yù)防癌癥和心臟病等疾病。雖然腰果有時(shí)被視為會(huì)使人發(fā)胖，但它們實(shí)際上可以幫助你們減肥，因?yàn)檠泻械鞍踪|(zhì)、脂肪和纖維，可以讓你們?cè)谶M(jìn)食后有飽腹感。

The protein, fiber, and fat content in cashews can also help you manage your blood sugar levels. "By keeping your blood sugar stable, cashews can help you feel satiated for longer and may even help with weight management," Mia Syn, RDN, told Livestrong. "They likely won't spike your blood sugar as much as the simple carbohydrates in some snack foods might." The vitamins and minerals in cashews play important roles in your body. Copper, for example, is essential for skin and bone health. Other vitamins protect the skin's barrier. "Cashews also contain vitamin E, which acts as an antioxidant to help protect cells from the damaging effects of free radicals, and therefore may help slow the aging process," said Syn.

腰果中的蛋白質(zhì)、纖維和脂肪含量也可以幫助你控制血糖水平。RDN的Mia Syn告訴Livestrong：“通過保持血糖穩(wěn)定，腰果可以幫助你更長(zhǎng)時(shí)間感到飽足，甚至可以幫助你控制體重。”。“它們可能不會(huì)像一些快餐食品中的簡(jiǎn)單碳水化合物那樣使你的血糖升高。”腰果中的維生素和礦物質(zhì)對(duì)你的身體起著重要作用。例如，銅對(duì)皮膚和骨骼健康至關(guān)重要。其他維生素可以保護(hù)皮膚的屏障。“腰果還含有維生素E，它是一種抗氧化劑，有助于保護(hù)細(xì)胞免受自由基的破壞，因此可能有助于減緩衰老過程，”Syn說。

Are there any downsides to cashews? Well, yes. Although they are a nutrient powerhouse, cashews are relatively high in fat and calories. Enjoy them often, but stick to a one-ounce portion size each day.

腰果有什么缺點(diǎn)嗎?嗯，是的。雖然腰果是一種營養(yǎng)強(qiáng)化劑，但它的脂肪和熱量相對(duì)較高?？梢越?jīng)常享用，但每天保持一盎司的份量就夠了。