02/08/2025
🥜 最新临床研究：腰果、杏仁、花生的健康益处
Recent Clinical Evidence: Health Benefits of Cashews, Almonds & Peanuts
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🥇 腰果（Cashews）
中：
一项2024年发表在Frontiers in Nutrition的随机对照试验中（68名超重/肥胖成年人，持续8周），每天食用30克腰果或腰果油搭配能量限制饮食，结果显示腰果油组显著降低LDL-胆固醇及动脉粥样硬化指标，而腰果组则降低肝功能酶（AST、ALT）及Apo B水平 。
另外，多项荟萃分析显示，整体坚果（包括腰果）摄入能改善血脂、血压和炎症指标，但腰果对血脂影响稍弱，血压有所益处 。
英：
In a 2024 RCT (Frontiers in Nutrition, 68 overweight/obese adults), participants consuming 30 g/d of cashews or cashew oil along with an energy-restricted diet for 8 weeks showed that the cashew oil group significantly reduced LDL-cholesterol and atherogenic indices, while the cashew group showed decreases in liver enzymes (AST, ALT) and Apo B levels .
Meta-analyses indicate that while tree nuts in general improve blood lipids, blood pressure, and inflammatory markers, cashews had modest effects on lipids but notable benefits for blood pressure .
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🥈 杏仁（Almonds）
中：
2023–2024年间对多项随机对照试验的系统性综述显示：杏仁可显著降低LDL胆固醇、改善肠道短链脂肪酸生成，并提高肠道健康 。
英国一项4周试验指出，每天56克杏仁可使肠道益生菌代谢增加、通便次数提升，有助便秘人群 。
英：
Recent meta-analyses (2023–2024) of RCTs show that almond consumption significantly reduces LDL cholesterol and improves gut-derived short-chain fatty acids, supporting digestive health .
A UK 4-week study found that 56 g/d of almonds increased beneficial gut metabolites and bowel movement frequency, which can aid individuals with constipation .
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🥉 花生（Peanuts）
中：
2024年的《Advances in Nutrition》系统评价指出，定期摄入花生可改善血脂、降低三酰甘油并抑制氧化LDL 。
2025年英国《泰晤士报》新闻报道，一项基于50,000名60岁以上英国人数据分析发现，每天30克花生可降低16%认知衰退/痴呆风险 。
英：
A 2024 meta-analysis (Advances in Nutrition) confirms that regular peanut intake improves blood lipid profiles, reduces triglycerides, and inhibits oxidized LDL .
A large UK observational study (n=50,000, adults 60+) reported that 30 g/d of peanuts was associated with a 16% lower risk of cognitive decline or dementia .
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✅ 小结（Summary）
中：
腰果：搭配低能量饮食可改善肝酶、LDL和心血管风险指标。
杏仁：能显著降低坏胆固醇并改善肠道健康。
花生：有效调脂抗氧化，且与认知保健相关。
