Diets and Guidelines

每隔一天就会有新的食谱问世, 知道正确的健康选择是令人困惑的. 好消息是,很多饮食都是健康的,很多都是有效的. 新的研究表明,健康的饮食模式含有不同的脂肪百分比, protein, and carbohydrates can all promote weight loss 摄入适量的卡路里. 研究还表明,花生和花生酱可以是所有这些饮食的一部分.

In a review of more than 600 studies assessing how dietary factors are associated with coronary heart disease, certain diets and individual foods notably popped out as key players in reducing the risk of coronary heart disease. Of these, the Mediterranean diet, the “prudent” diet, 高质量的饮食被认为是有益的.

地中海饮食强调多吃蔬菜, legumes, fruits, nuts, whole grains, cheese or yogurt, fish, 单不饱和脂肪相对于饱和脂肪. “谨慎”饮食的特点是多吃蔬菜, fruit, legumes, whole grains, and fish and other seafood. 高质量的饮食提供更多的营养密度. Peanuts, known to the culinary world as a nut but classified as a legume because of the way they grow, fit in all of these diets.

In addition, both monounsaturated fat, high levels of which are in peanuts, and nuts themselves, 也显示出与较低的心脏病风险密切相关. Visit the links below to learn more about how to make healthier dietary choices including peanuts. Also check out the eating recommendations to learn how peanuts can be a healthy part of your lifestyle.

Learn more about the 花生在健康饮食模式中的作用 in a high-quality, printable format.


Healthy Lifestyles & Weight Loss

有很多方法可以过上健康的生活方式并减肥, 但研究表明,许多饮食中都有花生!

DASH Diet

Dietary Approaches to Stop Hypertension (DASH) is an eating plan that emphasizes whole foods like fruits, vegetables, nuts and peanuts, and grains.

高血压是一个全球性的公共健康问题. It is often referred to as the “silent killer” because its symptoms are not always evident. 在美国,四分之一的人或25%的人口患有高血压. 在英国,高血压的发病率为23%.

在一项由国家心脏组织支持的临床研究中, Lung and Blood Institute, scientists found for the first time that elevated blood pressure can be reduced with an eating plan low in saturated fat, total fat and cholesterol, rich in fruits, vegetables, grains, peanuts and nuts, and plentiful in magnesium, potassium, and calcium, as well as protein and fiber.

A significant finding in another study was the short amount of time it took to see results. 遵循DASH饮食两周的受试者血压下降了. Furthermore, the reduction in blood pressure stayed for as long as they stayed with the DASH diet.

2012年,DASH饮食被美国饮食协会评为“最佳整体饮食”.S. 因为它的营养完整性,安全性, ability to prevent or control diabetes, and role in supporting heart health.” The DASH diet also topped the list for the “Best Diabetes Diet” and the “Best Diet for Eating Healthy.”

OmniHeart Diet

The OmniHeart Diet was developed to take the DASH Diet a step further by replacing some of its carbohydrates with unsaturated fat or protein. Research published in the Journal of the American Medical Association in 2005 found that the high-protein diet and the high-unsaturated fat diet both delivered even greater health benefits than the high-carbohydrate DASH-like diet did; these diets improved blood pressure and cholesterol levels even more. 花生是这些饮食中最好的食物, 因为它们富含蛋白质和不饱和脂肪!

Mediterranean Diet

“地中海式”饮食包括丰富的水果, vegetables, nuts and legumes, and whole grains; some dairy products, fish and poultry; and very small amounts of meats. The main source of fat, which constitutes 35-40% of calories, 橄榄油和坚果中的单不饱和脂肪和鱼中的-3脂肪.

MIND Diet

The MIND diet (or Mediterranean-DASH diet Intervention for Neurological Delay) combines components from two existing diets that are recommended for overall health: the Mediterranean and DASH diets. The MIND approach incorporates foods from each that have been shown to be particularly beneficial for the brain. And the best part? 花生和花生酱是这三种食物的一部分! With a wealth of antioxidants, vitamins, minerals, unsaturated fats and polyphenols, 花生不仅仅是大脑食物——它们是大脑超级食物!

So it’s no surprise that when the MIND diet was created to bring together the most brain-boosting foods, 花生和花生酱也在名单上. 许多研究已经证明了MIND Diet的好处.

2015年,对460名MIND饮食参与者进行了为期4天的跟踪调查.7 years. Researchers observed that a higher adherence to the MIND diet “substantially slows cognitive decline with age.” A study on the relationship between MIND diet adherence and Alzheimer’s Disease examined a total of 923 participants, ages 59-98, for an avg. of 4.5 years. 他们发现,高依从性降低了53%患老年痴呆症的风险, 即使是轻微的坚持也能显著减少. In 2018, researchers examined how following the MIND diet could impact rates of Parkinson’s disease and its progression. In that study, they found that closely following the MIND diet was associated with a decreased risk of Parkinson’s Disease, 而且进展速度也比较慢.

Peanut Butter Diet

A study in the American Journal of Clinical Nutrition shows that replacing saturated fat with good monounsaturated fat (MUFA) instead of carbohydrate lowers levels of total and LDL cholesterol as effectively as a low-fat diet, with the additional benefits of lowering triglyceride levels and maintaining high HDL levels in the blood (Kris-Etherton, PM et al). High-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations (AJCN 1999; 70:1009-15.v). 这项研究很重要,因为它表明其他食物来源也富含MUFAs, specifically peanuts, peanut butter and peanut oil, can be used in designing heart-healthy, higher MUFA diets. 通过高强度的MUFA饮食,受试者在仅仅四周内就看到了心脏健康的结果. 在这个对照研究的过程中,受试者对他们的饮食做了小的改变. 他们在百吉饼上用花生酱而不是黄油, toast, and waffles, and snacked on peanuts instead of chips, crisps or pretzels.

Diabetic Diet

With diabetic diets, it is important that carbohydrates, 脂肪和蛋白质是平衡的,以确保血糖水平保持尽可能稳定. On a 100-point scale, peanuts have a low glycemic index (GI) of 14 and a glycemic load (GL) of 1. Glycemic load factors in the amount of carbohydrate in a standard serving and research shows that foods with a low GI and GL may help keep blood sugar and insulin levels in optimal ranges.

Plant-based (Vegetarian) Eating

素食对健康有很多好处. Compared to non-vegetarians, studies show vegetarians have lower mortality rates and a reduced risk of developing coronary heart disease, hypertension that can lead to stroke, non-insulin dependent diabetes, obesity, and some cancers. 没有单一的素食烹饪或饮食模式. 素食者的大部分卡路里通常来自水果, vegetables, legumes, grains, nuts and seeds. 鸡蛋和乳制品可能包括也可能不包括在内. Because of their unique composition, 花生可以为素食者的饮食提供许多营养价值, including valuable plant protein, fiber, and vitamins and minerals.


《世界杯压球平台》中的花生

The Dietary Guidelines for Americans, released every 5 years, was published on December 29, 2020. 作为循证营养建议的来源, the guidelines are used by government agencies and healthcare professionals to make decisions and to advise the general public. The Dietary Guidelines for Americans 2020-2025 is the first set of guidelines that provide recommendations for healthy dietary patterns by life stage, from birth through older adulthood, including pregnant and lactating women. 花生在本出版物中展出, 特别是在早期介绍的领域,以减少儿童过敏的风险. Peanuts are also recommended as a protein source in the Nuts category for a variety of dietary patterns and for overall health.

2020-2025年膳食指南的主题:让每一口都有价值

The four principles of the guidelines:

  1. 在人生的每个阶段都要遵循健康的饮食习惯
  2. 根据个人喜好定制食物和饮料, cultural traditions, and budgetary considerations
  3. 以营养丰富的食品和饮料满足食品群体的需求, staying within calorie limits
  4. 限制添加糖、饱和脂肪、钠和酒精饮料

American Heart Association

The American Heart Association’s Nutrition Committee strongly advises these fat guidelines for healthy Americans over age 2:

  • 将每天的脂肪摄入量控制在总热量的25-35%以内.
  • 将饱和脂肪的摄入量控制在每日总热量的7%以下.
  • 将反式脂肪的摄入量控制在每日总热量的1%以下.
  • The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils.
  • 对大多数人来说,将胆固醇摄入量控制在每天300毫克以下. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, 将你的胆固醇摄入量控制在每天200毫克以下.

The AHA also recommends:

  • 消耗的卡路里至少和你摄入的一样多. 优先进行有规律的体育活动,每天至少30分钟.
  • 从所有的食物类别中选择多种有营养的食物.
  • Eat less nutrient-poor foods.
  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • 选择无脂、1%脂和低脂乳制品.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • 减少食用高胆固醇的食物. 每天摄入少于300毫克的胆固醇.
  • 减少饮料和添加糖的食物.
  • 选择和准备少盐或不含盐的食物. 目标是每天摄入少于1500毫克的钠.
  • 如果你喝酒,一定要适量. 也就是说,如果你是女性,每天一杯,如果你是男性,每天两杯.
  • 外出就餐时遵循美国心脏协会的建议, and keep an eye on your portion sizes.

Source: http://www.americanheart.org/presenter.jhtml?identifier=851