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流言：瓜子、核桃、坚果……这些都是春节聚会期间，家家桌上必不可少不了的零食，聊天、看电视的时候，不知不觉就会吃不少。据说，坚果能量超高，吃坚果会让人发胖。真相：适量吃坚果并不会导致发胖。坚果属于高能量食品，其中含有多种不饱和脂肪酸、矿物质、维生素E和B族维生素，适量摄入有益健康。《中国居民膳食指南》建议，成人每周吃50～70g，平均每天约10g，相当于10～12粒水煮花生、7～8个腰果、2个碧根果、一把半带壳瓜子、1个纸皮核桃。《美国临床营养杂志》发表的一篇有关坚果消费与体重及肥胖长期关系的研究发现，食用坚果不会引起体重增加，反而有益于体重控制。研究还指出，在不增加能量摄入的前提下，坚持长期适量食用坚果可作为预防肥胖的健康饮食的一部分。
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