马上就要进入春节了，不少人开始采购年货，而零食中的坚果，也是必不可少的年货。梳理下市场上的坚果品种，大概能数出十几种，日前，营养师陈杰，就为大家做了一个坚果排行榜，给每个相对应的人群合理的建议。

Is coming into the Spring Festival,A lot of people are beginning to purchase their doors,The nuts and snacks,Often it is also necessary.Combing the delisting of the varieties of nuts,Will be able to count more than ten kinds of,a,Dieticians ChenJie,For you made a list of the nuts,For each corresponding crowd reasonable Suggestions.

　　按脂肪含量排名 According to the fat content rankings

　　说到坚果，人们可能对它的第一印象就是高能量高脂肪。但这些坚果里，谁的能量和脂肪含量最高呢？

Said nuts,People might be in its first impression is high energy high fat.But in these nuts,Who's energy and fat content highest??

　　绝对冠军当属夏威夷果，白而脆甜的果实中，100克竟含有718千卡能量，还有将近80%的脂肪；第二名就数得上长寿果了，它的果仁形状很像拉长缩小的核桃，脂肪含量也高达70%以上；后面就是鲍鱼果和大榛子，高达60%以上的脂肪；松子和核桃紧随其后，也达到接近60%的脂肪含量。相比而言，花生和开心果排名最后，比杏仁和腰果还要少，脂肪含量仅有44%。

Absolute champion when the macadamia nut,White and crisp sweet fruit,100 grams but contains 718 kilocalorie energy,And nearly 80% of fat;The second is the ShuDeShang longevity fruit,Its nut shape like narrow stretch of walnut,Fat content also is as high as 70% above;The back is abalone fruit and hazelnut,As much as 60% more fat;Pine nuts and walnut followed,To close to 60% of the fat content.compared,The peanuts and pistachios ranked last,Fewer than almond and cashew nuts,Only 44% fat content.

　　按蛋白质含量排名 According to the protein content rankings

　　如果要比蛋白质含量，最廉价的花生占据头把交椅，含量是24%。大杏仁和开心果紧随其后，都超过20%。而高脂肪的夏威夷果、长寿果、鲍鱼果等，蛋白质含量均低于10%。想要补充植物蛋白质的人，吃点花生还是很有帮助的。

If than protein content,The cheapest peanut occupies the best head,Content is 24%.Big almond and pistachios followed,Is more than 20%.But high fat macadamia nut/Longevity fruit/Abalone fruit, etc,Protein content is less than 10%.Want to complement of plant protein,Eat peanuts or helpful.

　　陈杰说， 要按照性价比来排名的话，毫无疑问花生要排在第一名。它价格低廉，供应丰富，按单位价格计算，无论蛋白质、矿物质、维生素的含量都很不错。

ChenJie said, According to the ratio of words to ranking,There is no doubt that the peanut to row in the first place.It cheap,Supply abundant,According to the unit price calculation,No matter the protein/minerals/Vitamin content is very good.

　　按纤维和营养成分排 According to the fiber and nutrition row

　　以松子和大杏仁排行居前，然后是核桃和榛子。又是高脂肪，又是高纤维，很容易理解，容易腹泻的人要小心，对于各种坚果都要控制数量。

With pine nuts and big almond ranking the first,Then is the walnut and hazelnut.Is high fat,Is high fiber,It is easy to understand,Easy to diarrhea should be careful,For all kinds of nuts are to control the quantity.

　　各种坚果的钾、钙、镁含量都比较高，特别是对于补充镁元素比较有帮助。如果想用坚果来补充锌这种微量元素呢，松子和腰果是不错的选择。

All kinds of nuts of potassium/calcium/Magnesium content is higher,Especially for supplemental magnesium element more help.If you want to use nuts to complement the trace elements zinc?,Pine nuts and cashew nut is right choice.

　　如果要补充B族维生素，大杏仁是维生素B2的上好来源，而开心果和榛子对于补充维生素B1颇有帮助。维生素B6是开心果的强项，它同时还含有较多的叶黄素和玉米黄素，多于其他坚果。各种坚果都是维生素E的好来源，其中尤其以核桃最为突出。

If you want to add B vitamins,Big almond is a good source of vitamin B2,And pistachios and hazelnut for vitamin B1 is quite helpful.Vitamin B6 is happy fruit strengths,It also contains more lutein and corn flavin,More than other nuts.All kinds of nuts are a good source of vitamin E,Especially among them the most outstanding in walnut.

　　提醒：坚果不能大量吃，每天最好吃一小把，而且吃了坚果，菜肴、主食就要少放油，把相应的脂肪数量省出来，这样就可以得到坚果的营养保健作用，有利于预防心血管和脑血管疾病，同时又能避免发胖的危险。(陈杰)

remind:Nuts can't eat a lot,The most delicious every day a small put,And eat nuts,dishes/Staple food is less oil drain,The corresponding amount of fat province out,This will get nuts nutrition health care function,Helpful in the prevention of cardiovascular and cerebrovascular disease,At the same time, to avoid the risk of get fat.(ChenJie)