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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.
不久前，由于坚果的脂肪含量高，因此人们将其视作减肥灾星。但近年的一些研究却表明结果正好相反--吃坚果实际上能帮助你甩掉赘肉。
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.
现在，《糖尿病、肥胖与代谢》期刊的一项研究发现，尤其是核桃，它含有一种能满足食欲的成分，让你的饱腹感更持久。
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.
这一成分叫做多肽YY激素，激活了与调节饥饿相关的大脑区域--每天只要一小把坚果就能控制饥饿。
Meanwhile, other research has shown that almonds can help regulate your weight.
同时，其它的研究表明，杏仁有助于调控体重。
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.
实际上，美国宾夕法尼亚州立大学发现，每天吃42g杏仁的人腹部脂肪变少、腰围变细、大腿脂肪也变少。
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.
事实上，一项对2014年31项实验的综述发现，饮食中含有额外坚果或用坚果代替其它食物的人减了1.41磅，腰围瘦了半英寸。
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.
此外，将包含坚果和不包含坚果的减肥实验相对比发现，摄入坚果的人，他们会更加坚持自己的饮食、减掉的肉也更多。
