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.
In this 2013 file photo, an Indian worker holds walnuts at a market on the outskirts of Jammu, India. India is a major producer of walnuts along with China, Iran and the U.S. (AP Photo/Channi Anand)
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.
\total mortality – any cause of death.\
Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested.
\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.
人们早就知道坚果是健康饮食的一部分。然而，荷兰科学家最近发现，你并不需要吃太多坚果就能获得所有健康益处。
研究人员发现，每天吃一把坚果或花生因几种重大疾病死亡的风险更低。
马斯特里赫特大学教授皮特·范登·勃兰特（Piet van den Brandt）主导了这项研究。他说，吃坚果能够保护男女双方的健康。
他说，“吃坚果看上去能在无论任何死因的死亡率上保护男女双方。”
范登·勃兰特教授补充说，你并不需要吃健康专家此前建议的那么多坚果。
他说，“我们发现获得坚果和花生有益作用的摄入量明显低于以前建议的水平。”
每天吃10克坚果就能获得坚果全部的健康益处。10克大约就是正常水平的一把坚果。
杏仁富含脂肪和热量。所以在晚餐前吃一把坚果可以让你晚餐吃得更少。但是吃太多会完全毁掉你的食欲。
然而研究人员发现，许多花生酱不能提供普通花生同等的健康益处。这是因为大多数花生酱含有添加的油类和糖类。
此外，吃坚果时要避免油炸的。干烤的坚果很好，但是高温仍然会消灭健康的营养成分。食用未加工的坚果是最健康的。
并非所有坚果都是一样的。
坚果的脂肪和营养含量不同。
杏仁是脂肪最少的坚果之一。杏仁还含有钙，维生素E含量也高。维生素E有助于保护身体免于生病，而且对皮肤和眼睛有益。
栗子是脂肪和热量最少的坚果。栗子含有丰富的碳水化合物和纤维。而且原始状态的栗子是维生素C的有利来源。烤栗子是冬天常见的吃法。
如果你不吃肉，腰果是一种良好的替代品。腰果含有大量的蛋白质和铁、锌一类的矿物质。此外腰果还含有可能有助于改善记忆的矿物镁。
核桃富含可能有助于预防癌症的抗氧化剂和化合物。它们还包含对心脏有益的油脂以及奥米加三型脂肪酸。所以核桃是不吃鱼的人们的好选择。
如果你想感觉不那么累可以吃薄壳山核桃，而开心果可以帮助你平衡荷尔蒙水平。
We all know that exercise is good for your health. But some kinds of exercise may be better than others.
Running, for example, may help to protect against heart disease and other health problems. Running may also help you live longer.
In this 2012 file photo, Andrea Lemastra, right, and Kim Walsh, left, jog on a wooded park trail with Lemastra's four-year-old son, Luca, in the U.S. state of Ohio. (AP Photo/Mark Duncan)
Researchers say it is not important how far you run. It also does not matter how fast or even how often you run.
As advertisements for the running shoe Nike say, \
Recently, researchers studied more than 55,000 adults. About one-fourth of the adults reported runningregularly. The study found these runners were considerably less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than the non-runners.
This study lasted 15 years. During that time, more than 3,400 of the individuals died. About 1,200 of the deaths were linked to heart disease, a heart attack or stroke.
One of the researchers is a man named D.C. Lee. He is an assistant professor of kinesiology, or the science of movement, at Iowa State University. Compared to non-runners, he says, runners showed a much lower risk of dying from some diseases.
\including heart attack, stroke or cancer. Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke.\D.C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. The runners in the study averaged between 10 and 16 kilometers per hour. Mr. Lee says slower runners, and those who only ran once or twice a week, were helped nearly as much as those who ran faster and further.
\think six years - they showed the biggest benefits, as well.\
To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate exercise every week. They say these individuals need 75 minutes of vigorous exercise, like running, every week for good health. But how complete is this study?
The researchers note that their study was based on the participants' answering questions over the years. The study lacked complete information on what these men and women ate and other facts about their lifestyles.
Researchers say this missing information could have affected the results. Still, they hope their findings will motivate healthy adults to start running, a bit, down the road to a longer life.
Five tips for safe running
Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.
1. Take it easy Do not run too much, too soon or too fast. Most people get running injuries when they push themsleves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints need time to recover.
2. Listen to your body Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away.
3. Get good running shoes There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.
4. Take good notes Take time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again.
For example, you may find that your knees ache when you run on consecutive or
back-to-back days. But perhaps you feel great when you rest in between running days. These notes will help you identify the best workout for you.
5. Cross train As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.
