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Nuts have a very well-deserved reputation as a health food. In addition to fiber and plant protein, they're chock-full of good fat, vitamins, minerals, and antioxidants. But pecans are one nut healthy eaters tend to overlook. (I'm sure it doesn't help that pecans star in a few indulgent desserts, like pecan pie and pralines.) The truth is, this delicious nut boasts some unique nutritional perks that are worth spotlighting. Here, three good reasons to eat more pecans-plus simple ways to enjoy them, all year long.
坚果是一种声誉良好的保健食品。除了纤维和植物蛋白之外，坚果还富含有益人体的脂肪、维生素、矿物质和抗氧化剂。但健康食客却往往忽略美洲山核桃这一坚果。（我敢肯定，一些美味甜点（比如山核桃派和山核桃果仁糖）中的山核桃点缀并没有什么益处。）事实是，这一美味的坚果拥有一些值得一提的独特营养益处。本文给出了吃美洲山核桃的三个原因--以及全年吃山核桃的简单方法。
Pecans contain particularly potent antioxidants
美洲山核桃含有高效抗氧化剂
Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. In fact, the nuts have more than twice the flavonoid content found in almonds, cashews, and pistachios, and seven times the amount in walnuts. Compared to other nuts, pecans also have the highest levels of gamma-tocopherols, which is a form of vitamin E and another key antioxidant. Two separate studies have suggested that the increase in gamma-tocopherols levels from eating a pecan-rich diet helps prevent the oxidation of cholesterol. Oxidized cholesterol is a risk factor for heart disease.
山核桃含有丰富的多酚类抗氧化剂，特别是有益心脏健康的黄酮类化合物。事实上，山核桃含有的黄酮类化合物含量是杏仁、腰果、开心果的两倍，核桃的七倍。与其他坚果相比，山核桃的γ-生育酚含量最高，这是一种维生素E，也是一种关键的抗氧化剂。独立的两项研究表明：通过食用富含山核桃的饮食来增加γ-生育酚含量有助于预防胆固醇的氧化。氧化胆固醇是心脏病的风险因素。
They're also rich in minerals
山核桃富含矿物质
Pecans are an excellent source of thiamin and zinc, as well as manganese and copper. One ounce supplies 60% of the Daily Value (DV) for manganese, and 40% of the DV for copper. Manganese helps regulate blood sugar, and is needed for healthy bones. This mineral also helps form collagen, which gives skin its firmness and elasticity. Copper aids in iron absorption, and works with iron to help the body form red blood cells. It also supports immunity, and helps keep blood vessels, nerves, and bones healthy.
山核桃是硫胺、锌元素、锰元素以及铜元素的极佳来源。一盎司的山核桃能提供日常所需锰元素的60%，日常所需铜元素的40%。锰元素有助于调节血糖，健康的骨骼离不开锰元素。这一矿物质也有助于胶原蛋白的形成，使得皮肤紧致、有弹性。铜元素有助于铁元素的吸收，能够和铁元素一起形成红血球。还能增强免疫力、保持血管、神经和骨骼的健康。
And they're naturally sweet
山核桃本身就很甜
One ounce of pecans contains just one gram of sugar. But compared to other nuts, pecans taste sweeter. That means they can help satisfy a sweet craving with no or less added sugar. You can simply snack on a handful, or pair them with fruit (pecans go well with apples, pears, grapes, and kiwi). In the morning, try blending pecans into a smoothie; or add them to hot or cold cereal, oatmeal, a yogurt parfait, or muesli.
一盎司的山核桃只含有一克糖。但与其他坚果相比，山核桃的味道却更甜。这就意味着它能满足你对甜食的渴望，而且还不含添加糖。你可以直接抓一把当零食吃，也可以和水果搭配着吃（山核桃可以和苹果、梨子、葡萄以及猕猴桃搭配）。清晨，可以在果蔬汁中加点山核桃、或者在热/冷麦片、燕麦片、冻酸奶或什锦粥中加一点山核桃。
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