Nuts and Healthy Body Weight Maintenance Mechanisms

核果類是多種有益健康的營養素和植化素的良好來源，包括降低心血管疾病的風險。因此倡議增加核果類的攝取。但是核果類亦含高脂肪及高熱量，這些性質與正向能量平衡、體重之間的可能相關性引起對上述建議的疑慮。許多流行病學及臨床研究顯示核果類與體重的增加沒有相關。機制研究指出這主要是由於核果類的高度飽足感以及低代謝能量（低生物可獲性而致熱量吸收效率低）的特性所致。代償性的飲食反應約佔55%-75%由核果類所提供的能量。有限的數據建議，日常攝取核果類與增加靜息能量消耗（REE）、進食產熱效應有關，這些可消耗另一部分核果所提供的能量。此外，減重對比試驗，比較包含或排除核果類的飲食方案，結果顯示在允許攝取核果類的情況下，有助改善遵從性及提昇減重效果。飲食中包含適量的核果類，可增加適口性、營養品質，以及在不影響減重或維持體重的情形下，可減少慢性疾病的風險。

關鍵字

核果；體重；飽足感；代謝能量；熱量消耗

並列摘要

Nuts are rich sources of multiple nutrients and phytochemicals associated with health benefits, including reduced cardiovascular disease risk. This has prompted recommendations to increase their consumption. However, they are also high in fat and are energy dense. The associations between these properties, positive energy balance and body weight raise questions about such recommendations. Numerous epidemiological and clinical studies show that nuts are not associated with weight gain. Mechanistic studies indicate this is largely attributable to the high satiety and low metabolizable energy (poor bioaccessibility leading to inefficient energy absorption) properties of nuts. Compensatory dietary responses account for 55-75% of the energy provided by nuts. Limited data suggest that routine nut consumption is associated with elevated resting energy expenditure and the thermogenic effect of feeding, resulting in dissipation of another portion of the energy they provide. Additionally, trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted. Nuts may be included in the diet, in moderation, to enhance palatability, nutrient quality, and chronic disease risk reduction without compromising weight loss or maintenance.

並列關鍵字

nuts ； body weight ； satiation ； metabolizable energy ； energy expenditure

國際替代計量

Nuts and Healthy Body Weight Maintenance Mechanisms

全文下載

主題瀏覽