(单词翻译:单击)
听力文本
From VOA Learning English, this is the Health & Lifestyle report.
People have long known that nuts are part of a healthy diet. However, scientists in the Netherlands recently found that you do not need to eat many to get all the health benefits.
The researchers found that eating a handful of nuts or peanuts every day is linked to a lower risk of death from several major diseases.
Piet van den Brandt, a professor of epidemiology at Maastricht University, led the research. He says that eating nuts protects the health of both men and women.
"Nut intake seemed to be protective for both men and women, and that was on total mortality – any cause of death."
Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested.
"What we found is that the beneficial effect(s) of nuts and peanuts is already apparent at a lot lower levels of intake than has been suggested before."
About 10 grams a day is enough to get the full health benefits of nuts. That is about an average-sized handful.
Nuts are high in fat and calories. So, eating a handful before dinner can help you to eat less. But eating too many can ruin your appetite altogether.
However, the researchers found that many peanut butters did not give the same health benefits as plain peanuts. That is because most peanut butters contain added oils and sugars.
Also, when choosing which nuts to eat, avoid those stored or roasted in oil. Dry-roasted is better but still the high temperatures can kill the healthy nutrients. Nuts are most healthy if you eat them raw.
Not all nuts are created equal
Nuts differ in their fat and nutrient content.
Almonds are among the least fatty nuts. Almonds also have calcium and are high in Vitamin E. Vitamin E helps to protect the body from disease. And it's good for skin and eyes.
Chestnuts are the nut with the least fat and fewest calories. Chestnuts are rich in carbohydrates and fiber. And in their raw form, chestnuts are a good source of vitamin C. Roasted chestnuts are a popular treat in the winter.
If you do not eat meat, cashews are a good substitute. Cashews have lots of protein and minerals, like iron and zinc. They also have the mineral magnesium, which may help to improve memory.
Walnuts are loaded with antioxidants, compounds that may help protect against cancer. They are also loaded with heart-friendly fats and omega-3s. So, walnuts are a good choice for people who do not eat fish.
Pecans are good if you want to feel less tired and pistachios can help balance your hormone levels.
And that's the Health & Lifestyle report.
I'm Anna Matteo.
词汇解析
1.epidemiology n. 流行病学；传染病学
Another approach is to describe the findings of epidemiology in relation to disease entities.
另一个思路就是描述与疾病本质有关的流行病学表现。
2.intake n. 摄取量；通风口；引入口；引入的量
Your intake of alcohol should not exceed two units per day.
你每天酒精摄入量不能超过两个单位。
3.carbohydrate n. [有化] 碳水化合物；[有化] 糖类
Athletes usually eat a high carbohydrate diet.
运动员通常吃高碳水化合物食物。
4.antioxidant n. [助剂] 抗氧化剂；硬化防止剂；[助剂] 防老化剂
Lycopene is an antioxidant that is responsible for the reddish hue of tomatoes.
番茄红素是一种抗氧化剂，番茄的红色就是因它而来。
内容解析
1.Nuts differ in their fat and nutrient content.
differ in 在…方面不同(或有差异)：
The husband and wife differ in their interests.
夫妻之间爱好不同。
The two circles differ in size but not in colour.
这两个圆大小不同但颜色一样。
2.They are also loaded with heart-friendly fats and omega-3s.
loaded with 装满；满载；以负荷；使装满
Soldiers were loaded with blankets and supplies.
士兵们背着毯子和给养。
The President's visit is loaded with symbolic significance.
总统之行充满象征性意义。
参考译文
这里是美国之音慢速英语健康与生活方式报道。
人们很久以来就知道坚果是健康饮食的一部分，但荷兰科学家最近发现，人们无需吃太多坚果就能获得所有的健康益处。
研究者发现，每天吃一把坚果或花生可以降低几种重大疾病的死亡风险。
马斯特里赫特大学教授皮特·范登·勃兰特是这项研究的负责人，他说吃坚果能保护男人和女人的健康。
“无论是对男人还是女人来说，食用坚果都能降低任何原因导致的死亡率。”
范登·勃兰特教授说，人们无需像健康专家以前建议的那样吃那么多坚果。
“我们发现，少于以前建议的量的坚果和花生就能带来益处。”
每天10克坚果就足以获得充分的健康益处，10克就是一般水平的一把。
坚果富含脂肪和卡路里，所以，餐前吃一把坚果能让你吃得更少。但吃得太多能毁掉你的食欲。
然而，研究者发现很多花生酱不像普通花生那样带来健康益处，这是因为大多数花生酱含有添加的食油和糖。
另外，吃坚果时不要选油炸的，干烤的很好，但高温能杀死其中的健康成分，未加工的坚果是最健康的。
不同的坚果其脂肪和营养成分不同。
杏仁是脂肪含量最少的，它含有钙，而且富含维生素E。维生素E帮助身体免于生病，对皮肤和眼睛都好。
板栗是坚果中脂肪和卡路里含量最低的，含有丰富的碳水化合物和纤维。生的板栗是维生素C的很好来源，烤板栗是冬天的常见吃法。
如果你不吃肉，那么腰果是很好的替代品。腰果含有丰富的蛋白质和铁、锌等矿物质，而且含有帮助改善记忆的矿物镁。
核桃富含可以帮助对付癌症的化合物抗氧化剂，还有对心脏有益的油脂以及奥米加三型脂肪酸，所以对于不吃鱼的人来说，核桃是很好的选择。
如果你想不那么累，可以吃薄壳山核桃，而开心果可以帮助平衡荷尔蒙水平。
这就是健康与生活方式报道。
我是安娜·马特奥。
译文为可可英语翻译，未经授权请勿转载！
