堅果排名：對比“健康古堡”的英文原文和中文網絡的翻譯

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杏仁是堅果裏的營養“全能王”[杜批：這句話是翻譯者造的，原文裏沒有，中文網絡喜歡造這種東西]

毫無疑問，堅果是出色的營養“大拿”。它們不但含有高質量的植物蛋白質，還富含膳食纖維、植物營養素和抗氧化物質。不過雖然都是堅果，但它們的營養也各有所長。近日，美國“健康堡壘”網站將所有堅果的營養進行了評比[杜批：原文絕對沒有說“所有堅果”，太誇張]，在這場營養大比拚中，到底誰能勝出一籌呢？（以1份可食用部分為例）[杜批：這是最大的錯誤，原文是一盎司，並且建議每天吃一點五盎司]

(HealthCastle.com) Nuts are undoubtedly nutritional powerhouses. Not only are they one of the best sources of plant-based protein, they are also rich in fiber, phytonutrients, and antioxidants such as Vitamin E and selenium, as well as omega-3 fats. No wonder they have been shown by many researchers to lower the risk of heart diseases. However, nuts are not all the same when it comes to their nutrient profiles.

The Nutty Face-Off (1 oz. servings of the edible portion)

脂肪和能量最高

冠軍：夏威夷果，脂肪22克，能量204千卡。亞軍：胡桃[杜批：胡桃隻是核桃的另一個稱呼，Pecan過去翻譯成美國山核桃，現在北京上海的食品店叫碧根果]，脂肪21克，能量201千卡。

如果害怕長胖，可以選擇熱量最低的堅果——開心果，每份隻有13克脂肪和162千卡能量。

· Highest in Fat and Calories

1st Place:Macadamia Nut - 22 g fat, 204 calories
Runner-up:Pecans - 21 g fat, 201 calories

If you are watching your weight, you might want to include fewer macadamia nuts and pecans in your nut mixes. Opt for the lowest calorie nut - the pistachio (13 g fat and 162 calories) - instead.

歐米伽3脂肪酸最高

冠軍：核桃，2.57克。亞軍：胡桃，0.28克。

大多數堅果中的歐米伽3脂肪酸的形式是α—亞麻酸，研究顯示它能有效降低低密度膽固醇、甘油三酯和血壓，不過含量並不高，除了核桃[杜批：原文沒有這個意思]。核桃中的α—亞麻酸含量非常高，把第二名胡桃遠遠甩在身後。

· Most Omega-3 fats

1st Place:Walnuts - 2.57 g
Runner-up:Pecans - 0.28 g

The type of omega-3 fatty acid present in most nuts is alpha-linolenic acid (ALA), which has been shown to help lower LDL cholesterol, and lower blood triglycerides and blood pressure. Walnuts are actually the anomaly when it comes to ALA content, as most other nuts don't have such a high level. The distant second, pecans, only offer 0.28 g per ounce of nuts.

膳食纖維最高

冠軍：杏仁，3.3克。亞軍：開心果，2.9克。

如果想找一種膳食纖維多的零食，堅果絕對是個好選擇。大約23顆杏仁中就含有3.3克，讓你的每日纖維攝入輕鬆達標。[杜批：誤導，每日膳食纖維攝入量應該在50克左右才比較理想]

· Most Fiber-Rich

1st Place:Almonds - 3.3 g
Runner-up:Pistachios - 2.9 g

Nuts are a great option if you are looking for a high-fiber snack. One ounce of almonds (roughly 23 almonds) contains 3.3 g fiber, making it painless to increase your fiber intake.

鈣最多

冠軍：杏仁，75毫克。亞軍：巴西果，45毫克。

很多人每天的鈣攝入都沒達到標準。[杜批：譯者沒看清或者是故意改變原文的意思：雖然隻吃堅果不可能達到每天攝入的鈣質的標準]多吃一些含鈣豐富的堅果，可以讓你在吃零食的同時，也做好補鈣的功課。

· Top Calcium Source

1st Place:Almonds - 75 mg
Runner-up:Brazil Nuts - 45 mg

Although you probably will not be meeting your daily calcium requirement by munching on nuts alone, every single bit counts. Almonds and Brazil nuts are great choices for plant-based calcium.

維生素E最多

冠軍：杏仁，7.43毫克。亞軍：榛子，4.26毫克。

堅果以富含維生素E而著稱。維生素E在體內像抗氧化劑一樣工作，捕捉損害細胞導致心血管疾病和癌症的自由基。1盎司（大約23顆）杏仁，就能提供每天所需維生素E的一半。

· Most Abundant in Vitamin E

1st Place:Almonds - 7.43 mg (11 IU)
Runner-up:Hazelnuts - 4.26 mg (6 IU)

Nuts are also a renowned source of Vitamin E, which acts as an antioxidant, scavenging for free radicals that can damage cells and contribute to cardiovascular disease and cancer. An ounce of almonds will provide half of your daily requirement for Vitamin E (15 mg/day or 22.4 IU).

抗氧化總能力（ORAC）

冠軍：胡桃，5980umolTE（國際單位）。亞軍：核桃，4514umolTE。

抗氧化總能力是量化不同食物抗氧化總能力的指標。19個山核桃[杜批：突然冒出山核桃，其實原文是Pecan]瓣的抗氧化能力比一杯石榴汁還高。[杜批：原文是半杯]多選擇抗氧化能力高的食物，能讓你的飲食逆轉衰老，遠離疾病。[杜批：這句話是中文網絡造的，信口胡說]

· Top Antioxidant Power (ORAC)

1st Place:Pecans - 5980 umol TE
Runner-up:Walnuts - 4514 umol TE

ORAC is a scale that quantifies the antioxidant capabilities of various foods. The ORAC of 19 pecan halves is higher than half a cup of pomegranate juice (5853 umol TE). That's not a bad way to add more antioxidant power to your day.

總而言之，堅果中含有膳食纖維、鈣和維生素E最高的是杏仁，而核桃的歐米伽3脂肪酸含量遠高於其他堅果。吃堅果時，要多選擇沒加鹽、沒調味、沒加油烤的種類。[杜批：譯者故意刪掉了前麵的重要的一句話：雖然堅果是很好的零食，但是脂肪和熱量也很高。同時也刪掉了最後一句話：每天吃一盎司半的果仁比較好。中庸之道是中國的傳統，但是現在的中文網絡卻最不喜歡中庸，翻譯時要把那些平衡的東西都去掉。]

All nuts are nutritious, but they are not made equal. Almonds scored high in fiber, calcium, and Vitamin E, while walnuts' omega-3 fat content is unparalleled. While nuts make nutritious snacks, they are also high in fat and calories. Choose unsalted, unflavored, and dry-roasted (versus oil-roasted) varieties, and enjoy up to 1.5 oz. of nuts daily.