研究表明,堅果可以讓人變瘦

Not so long ago nuts were considered a diet disaster thanks to their high fat content. But a raft of research in recent years has proved the opposite is true — eating nuts can actually help you shed excess pounds. And now a study in the journal Diabetes, Obesity and Metabolism has found that walnuts in particular contain an ingredient that can satisfy appetite, making you feel fuller for longer.

不久前，由於堅果的脂肪含量高，因此人們將其視作減肥災星。但近年的一些研究卻表明了相反情況——吃堅果實際上能幫助你減肥。Diabetes, Obesity and Metabolism期刊的一項新研究發現：尤其是核桃，它含有一種能滿足食慾的成分，讓你的飽腹感更持久。

Known as peptide YY this activates an area of the brain associated with regulating hunger – with just a handful of nuts a day enough to keep it under control. Meanwhile, other research has shown that almonds can help regulate your weight.

這一成分叫做多肽YY激素，激活了與調節飢餓相關的大腦區域——每天只要一小把堅果就能控制飢餓。同時，其它研究表明：杏仁有助於調控體重。

In fact, Penn State University in the US found that people who ate 42g of almonds a day experienced a reduction in tummy fat, waist circumference and thigh fat. But although walnuts and almonds have been singled out, regular consumption of all nuts seems to help stay slim.

事實上，美國賓夕法尼亞州立大學發現：每天吃42g杏仁的人腹部脂肪變少、腰圍變細、大腿脂肪也變少。儘管核桃和杏仁已被挑選出來，定期攝入所有的堅果似乎也能讓你身材苗條。

Indeed, a review of 31 trials in 2014 found people whose diets included any extra nuts, or nuts substituted for other foods, lost 1.4lb and half an inch from their waists. In addition, trials comparing weight loss on plans that included or excluded nuts showed that people stuck to their diets better and lost more weight when nuts were included.

事實上，一項對2014年31項實驗的綜述發現：飲食中含有額外堅果或用堅果代替其它食物的人減了1.41磅，腰圍瘦了半英寸。此外，將包含堅果和不包含堅果的減肥實驗相比，我們發現：攝入堅果的人，他們會更加堅持自己的飲食、減掉的肉也更多。

So why are nuts so useful for dieters? One reason they have a positive effect on appetite is because of their high protein and fat content, both of which help curb hunger. Plus the fat that’s typically found in nuts is of the heart-healthy monounsaturated variety, which appears to target belly fat.

所以，爲什麼堅果特別利於減肥呢？它們對食慾有着積極影響的一個原因就是它們蛋白質和脂肪含量高，而這兩種成分都能抑制飢餓。而且，堅果中的脂肪通常都是有益心臟健康的單一不飽和脂肪，有利於小腹平坦。

This means if you nibble nuts several times a week, you’re also reducing your risk of heart disease and type 2 diabetes. Scientists believe this may also be due to nut-eaters having healthier diets as nuts tend to be eaten in place of processed foods. Do you fancy experiencing some of these health-boosting nut effects?

這就是說，如果你每週吃幾次堅果，你就能降低心臟病和2型糖尿病的風險。科學家認爲這也許是因爲吃堅果的人飲食更健康，因爲往往吃堅果就不會吃加工食品。你想不想體驗堅果帶來的這些健康益處呢？

Follow our specially created diet below for just four weeks and you could drop up to a dress size.

連續四周遵從我們定製的下列飲食，你就能瘦到穿上美美的裙子啦。