吃坚果可以减肥吗（十五天增肥十斤食谱）
现在大家都非常喜欢吃坚果，但是很多人在吃坚果的时候又有些担心，那就是吃坚果会不会发胖的问题。很多正在减肥的人都认为坚果当中的热量太高，会影响减肥，也有人认为坚果能给身体补充能量，可以帮助减肥。那究竟哪种说法才是正确的呢？
黑板报⏰⏰⏰：1.本篇来自纽约时报。2.本篇语言较好，生词有点多，但有些事比较常见的，不要焦急哟！！
The reports about their many benefits have come thick and fast: studies finding that people who eat nuts (tree nuts like cashews, almonds and pistachios, along with their legume pal, the peanut) live longer and healthier lives, with less risk of chronic ailments like heart disease, respiratory problems and Type 2 diabetes.
关于坚果的许多好处的报道层出不穷：研究发现，吃坚果（腰果、杏仁和开心果等树坚果，以及他们的豆类朋友花生）的人寿命更长、更健康，患心脏病，呼吸系统问题和 2 型糖尿病等慢性疾病的风险更低。
thick and fast大量而急速地；频频。：Questions were coming at them thick and fast.
问题铺天盖地向他们而来。
cashew[ˈkæʃuː],n.腰果.：Cashew nuts are rich in carbohydrate. 腰果富含碳水化合物。
almond[ˈɑːmənd],杏仁.：…sponge cake flavoured with almonds.…带杏仁味的松糕。
pistachio[pɪˈstæʃiəʊ],n. 开心果.
legume[ˈleɡjuːm],n. 豆类.短语 Legume drink 豆类饮料。
pal[pæl],n,朋友 [非正式，老式].：They talked like old pals.他们像老朋友一样交谈。
常见的短语 pen pal 笔友（等于pen friend）
chronic[ˈkrɒnɪk],adj. 慢性的；长期的.：…chronic back pain.…长期背痛。
ailment[ˈeɪlmənt],n. 小病。：The pharmacist can assist you with the treatment of common ailments.药剂师能帮助你治疗平常小病。
respiratory[respərətri]，adj. 呼吸的 [医学]。：…people with severe respiratory problems.…有严重呼吸问题的人们。
短语 respiratory system 呼吸系统
But perhaps the most startling news is that nuts may help in maintaining a healthy weight. Research has found that people can snack on modest amounts of them without gaining pounds, and that nuts can even help in slimming down.
但也许最令人吃惊的消息是，坚果可能有助于保持健康的体重。研究发现，人们可以适量食用坚果而不会增加体重，而且坚果甚至有助于减肥。
startling[ˈstɑːtlɪŋ],adj. 令人吃惊的.：Sometimes the results may be rather startling.
有时结果可能相当惊人。
其动词形式为startle[ˈstɑːtl],v. 使受惊。：The telephone startled him.电话声吓了他一跳。
snack[snæk],n. 小吃；小事一桩. v. 吃点心.：Lunch was a snack in the fields. 午饭是在野外吃的快餐。：Instead of snacking on crisps and chocolate, nibble on celery or carrot.不要吃炸薯片和巧克力这些零食，要啃点芹菜或胡萝卜。这里注意snack作动词时，后面加介词on.
短语 snack bar小吃店。late snack 宵夜。sidewalk snack booth 大排挡；路边摊。snack food 零食。 snack street 小吃。Snack Stand 小吃摊。
modest[ˈmɒdɪst],adj. 谦虚；适度的.：They had spent the night at a modest hotel.他们在一家普通的旅馆过夜。：She's very modest about her success. 她对自己的成功非常谦虚。
slim down消瘦；裁员。：People will lose weight when they slim down with a friend.
人们若和朋友一起减肥，就会减轻体重。
slim[slɪm],adj. 苗条的；单；精简的。v.使……苗条；缩规模。：The young woman was tall and slim.那个年轻女子个子高挑，身材苗条。：The company recently slimmed its product line.该公司最近缩减了生产线。
This dieting power is particularly hard to fathom when you consider that nuts pack 160 to 200 calories in each tiny ounce, not even a handful. And most of those calories come from fat. Ounce for ounce, cashews and pecans and walnuts are loaded with more calories than many of the processed foods being blamed for the surge in obesity. In the conventional wisdom, a dieter’s best friends are watery foods like celery and carrot sticks.
当你考虑到每小盎司坚果，还不到一把，却含有 160 到 200 卡路里的热量时，这种节食作用就特别难以理解。而这些卡路里大部分来自脂肪。 按每盎司计算，腰果、山核桃和核桃所含的卡路里比许多被认为是导致肥胖激增的加工食品还要多。在传统观念中，节食者最好的朋友是芹菜和胡萝卜条等含水食物。
fathom[ˈfæðəm],n, 英寻（海洋测量中的深度单位。1英寻=2码=6英尺=1英寻=1.852米）。v. 了解.：We sailed into the bay and dropped anchor in five fathoms of water.我们航行进入海湾，在水深5英寻处抛锚。：We're trying to fathom out what's going on.我们正在努力弄清楚发生了什么事。
ounce [aʊns],n. 盎司（英美制重量单位，1盎司等于1/16磅，合28.3495克）.：…four ounces of sugar.…4盎司的糖。
Ounce for ounce按每盎司计算。
pecan[ˈpiːkən]，n. 美洲山核桃。
walnut[ˈwɔːlnʌt],核桃.：King among the nuts is the walnut. 坚果中的王者是核桃。
obesity[əʊˈbiːsəti],n. 肥胖.：Obesity can increase the risk of heart disease. 肥胖会增加患心脏病的危险。 其形容词形式为obese[əʊˈbiːs]，肥胖的。
conventional[kənˈvenʃənl],adj. 符合习俗的，传统的.：…a respectable married woman with conventional opinions.…一个可敬的观念传统的已婚妇女。
其名词形式为convention习俗；惯例；公约；大型会议。
celery[ˈseləri],n. 芹菜.：The celery is fresh and crisp. 这芹菜新鲜脆嫩。
One of the country’s leading nutrition scientists, Richard Mattes of Purdue, has been exploring this seeming paradox and has some intriguing, if still uncertain, findings.
该国领先的营养科学家之一，普渡大学的理查德·马特斯一直在探索这个看似矛盾的问题，并且仍然不确定，却有一些有趣的发现。
nutrition[njuˈtrɪʃn],n. 营养，营养学.：This food provides nutrition for you. 这种食物为你提供营养。
paradox[ˈpærədɒks],n. 悖论，自相矛盾。：The story contains many levels of paradox.
这个故事包含很多层面的悖论。
intriguing[ɪnˈtriːɡɪŋ],adj. 有趣的；迷人的.：He found her intriguing. 他觉得她很迷人。
其动词形式为intrigue[ɪnˈtriːɡ],n.阴谋。V, 激起…的兴趣.：…political intrigue.…政治阴谋。栗子:The novelty of the situation intrigued him.那种新奇的情景激起了他的好奇心。
Nuts have several big things going for them, Dr. Mattes said. For starters, even a small amount can make you feel full. Scientists call this feeling satiety; it is a busy field in food research and marketing these days, given the way that snacking has become a sort of fourth meal, adding an estimated 580 calories to the average person’s daily consumption.
马特斯博士说，坚果有几大好处。即使是少量也能让你感到饱。科学家称这种感觉为饱腹感； 考虑到零食已成为第四餐，估计为普通人的日常消耗增加了 580 卡路里的热量，这是当今食品研究和营销领域的一个热门领域。
satiety[səˈtaɪəti],n. 满足，饱足.：Most vegetables have a high satiety. 大部分蔬菜都有高度的饱腹感。
其动词形式为satiate[ˈseɪʃieɪt],vt. 充分满足.：The dinner was enough to satiate the gourmets.这顿饭足够让美食家们吃个够。
consumption[kənˈsʌmpʃn],n. 消费；食用；消耗.：Energy consumption rises as countries industrialize. 能源消耗随着各国工业化而增加。栗子：This food is not fit for human consumption. 这种食物不适合人食用。
其动词形式为consume[kənˈsjuːm]，消耗，消费。
Why do nuts appease the appetite so well? Dr. Mattes pointed to several studies.
为什么坚果能很好地满足食欲？马特斯博士指出了几项研究。
appease [əˈpiːz],v. 使平息；使满足.：Or is it simply a move to appease its critics?
或者说此举只是为了平息对它的批评？：It would be fun to appease the appetite of hungry people. 满足饥饿者的胃口会很有趣。
“They’re high in protein, and protein is satiating,” he said. “They’re high in fiber, and fiber is satiating. They’re rich in unsaturated fats, and there is some literature that suggests that has satiety value. They’re crunchy, and that would suggest just the mechanical aspect of chewing generates a satiety signal.”
“它们富含蛋白质，蛋白质让人饱腹，”他说。“它们富含纤维，而且纤维也很饱腹。它们富含不饱和脂肪，并且有一些文献表明它们也能增加饱腹感。 它们嚼起来很脆，咀嚼的过程会释放信号，让人产生饱腹感。”
protein[ˈprəʊtiːn],n. 蛋白质.：You need more protein to build you up. 你需要更多蛋白质以增强体质。
crunchy[ˈkrʌntʃi],adj,脆的[表赞许]..fresh, crunchy vegetables.…鲜脆的蔬菜。
Snacking on nuts makes it likely that you will eat less later in the same day, according to some research. That decrease in consumption can make up for many of the nuts’ calories — as much as three-fourths of them, studies have shown.
根据一些研究，吃坚果会让你在同一天晚些时候吃得更少。 研究表明，食用量的减少可以抵消坚果的一些卡路里——多达四分之三。
decrease[dɪˈkriːs],v. 减少，降低。：Since 1945 air forces have decreased in size.1945年以来，空军的规模已经缩小。
其反义词为increase。
make up for补偿，弥补。：After all the delays, we were anxious to make up for lost time. 耽搁了这么久，我们急着想弥补失去的时间。
Nuts are also resistant to digestion, thanks to the tough walls of their cells. As much as one-fifth of the fat in nuts never gets absorbed by the body, Dr. Mattes estimated in a 2008 paper published by The Journal of Nutrition.
由于坚果的细胞壁坚韧，坚果也耐消化。马特斯博士在 2008 年发表在《营养杂志》上的一篇论文中估计，坚果中多达五分之一的脂肪从未被人体吸收。
digestion[daɪˈdʒestʃən],n. 消化；领悟.: Some of this digestion begins in the mouth.
一些消化就开始于口腔。
其动词形式为digest. 消化；吸收.:All this has upset me. I need time to digest it all.
这一切让我心烦意乱。我需要时间来承受。
Even the fat that the body absorbs from nuts tends to be virtuous. It’s mostly unsaturated fat, with lesser amounts of the saturated type whose excessive consumption has been associated with heart disease.
甚至身体从坚果中吸收的脂肪也往往是良性的。 它主要包含不饱和脂肪和少量饱和脂肪，而饱和脂肪的过量食用容易导致心脏病。
virtuous[ˈvɜːtʃuəs],adj. 善良的；良性的。：The vicious circle is thus transformed into a virtuous circle. 这样，恶性循环就变成了良性循环。
excessive[ɪkˈsesɪv],adj. 过多的，极度的.：The police vigorously denied that excessive force had been used. 警方坚决否认曾过度使用武力。
But even the best foods come with caveats, and nuts have several to consider. Their high fat content generates the powerful allure that food scientists call mouth feel,making it tempting to wolf down a lot of them. Two cups of mixed nuts can pack 1,600 calories.
但即使是最好的食物也有注意事项，坚果也有几个需要考虑。 它们的高脂肪含量导致强大诱惑，食品科学家称之为口感，让人很想狼吞虎咽。 两杯混合坚果可以包含 1,600 卡路里的热量。
caveat[ˈkæviæt],n. 警告。：A caveat here is appropriate. 这里的警告是适当的。
allure[əˈlʊə(r)],n. 诱惑力. v. 吸引；引诱.：It's a game that has really lost its allure.
这是一场已经真正失去其魅力的比赛。
mouth feel口感 ：the wine has a good mouth feel。
tempt[tempt],v. 诱惑；引起.：Cars like that may tempt drivers to speed.那样的汽车可能会引诱司机超速行驶。
其形容词形式为tempting吸引人的；诱惑人的。其名词形式为temptation引诱；诱惑物。
wolf down狼吞虎咽地吃。：Parents tell their children not to wolf down their food. 父母告诉他们的孩子不要狼吞虎咽。
其近义词为gulp down 短语 gulp down without thought 囫囵吞枣