吃核桃,要吃整的,降血壓才最有效！

最新研究發(fā)現(xiàn)，吃整顆的核桃有助于降血壓。

Walnuts contain a type of omega-3 called alpha-linolenic acid, which is heart healthy.

核桃含有一種叫做α-亞麻酸(ALA)的植物性omega-3脂肪酸，對心臟健康。

People in the study swapped out 5 percent of their saturated fat intake for walnuts to achieve the benefit.

為達(dá)到實(shí)驗(yàn)效果，研究人員把5%的飽和脂肪攝取量換成了核桃。

After eating the walnuts for six weeks, their blood pressure was lower.

吃了六個(gè)星期的核桃后，參與者的血壓普遍降低了。

Reducing saturated fat intake helps, but there is something special about walnuts, explained Professor Penny Kris-Etherton, study co-author:

這項(xiàng)研究的主要作者佩妮·克里斯-埃瑟頓教授解釋說，減少飽和脂肪攝入量有助于減少核桃的攝入量，但核桃有一些特別之處：

“When participants ate whole walnuts, they saw greater benefits than when they consumed a diet with a similar fatty acid profile as walnuts without eating the nut itself.

“當(dāng)參與者吃完整的核桃時(shí)，他們得到的益處要比他們在不吃核桃，只吃與核桃脂肪酸含量相似的食物時(shí)更大。”

So it seems like there’s a little something extra in walnuts that are beneficial — maybe their bioactive compounds, maybe the fiber, maybe something else — that you don’t get in the fatty acids alone.”

因此，核桃中似乎有一些額外的東西是有益的——可能是它們的生物活性化合物，可能是纖維，也可能是其他東西——總之不是你能從脂肪酸中獲得的。

The study included 45 overweight or obese people.

這項(xiàng)研究包括45名參與者，均為超重或肥胖人群。

They were split into three groups and for six weeks each was fed a slightly different diet to test the effects of walnuts.

參與者被分為三組，為測試核桃的效果，各組在六周的時(shí)間內(nèi)飲食比例稍有不同。

Dr Alyssa Tindall, the study’s first author, explained:

研究的第一作者Alyssa Tindall博士解釋說：

“Walnuts contain alpha-linolenic acid — ALA — a plant-based omega-3 that may positively affect blood pressure.

核桃含有一種叫做α-亞麻酸(ALA)的植物性omega-3脂肪酸，可能會(huì)對血壓有好處。

We wanted to see if ALA was the major contributor to these heart-healthy benefits, or if it was other bioactive component of walnuts, like polyphenols.

我們想知道ALA是否對心臟健康有益，或者是核桃的其他生物活性成分的作用，比如多酚。

We designed the study to test if these components had additive benefits.”

我們這項(xiàng)研究的目的，就是為了測試這些成分是否還有其他附加意義。”

The results of the study showed that reducing saturated fats helped reduce blood pressure.

研究結(jié)果表明，減少飽和脂肪有助于降血壓。

However, walnuts produced the greatest drop in blood pressure.

然而，吃核桃降血壓更有效。