Q: I don't like the taste of raw nuts, so I snack on roasted. Will I get the same health benefits?

A: There are all kinds of nuts, and some are better than others. Nuts are certainly a healthier snack than chips or candy, but they may lose up to 10% of their healthy oils when roasted. And cooking at high temperatures may even cause the formation of chemicals that promote aging. Here's a guide to nut snacking, from most healthy to least:

raw and freshly refrigerated

freshly toasted or dry roasted (in your oven)

roasted in their own fat and salted (in a package)

roasted in partially hydrogenated fat, and even worse if they're sugared.

It takes only eight weeks to change your taste buds, so we urge you to give nuts another chance -- especially since they're linked to a decreased risk of heart disease and cancer. Your best bet? Raw walnuts, almonds and hazelnuts: Walnuts rank highest in healthy omega-3 fatty acids. Check expiration dates, since nuts can go rancid quickly, and store them in the fridge to keep them fresh.

Q：我不喜歡生堅(jiān)果的味道，因此將它們烤來(lái)吃。那么我可以獲取同樣的有益健康的成分嗎？

A：堅(jiān)果的種類(lèi)很多，當(dāng)然它們的有益成分不一。堅(jiān)果當(dāng)然是一種比薯?xiàng)l，糖果更健康的零食，但當(dāng)它們經(jīng)過(guò)烘焙，其中的健康油脂將會(huì)損失10%。在高溫加工后，將會(huì)產(chǎn)生一種加快衰老的化學(xué)成分。以下是堅(jiān)果零食指南：（健康程度依次下降）

冷藏生吃

新鮮時(shí)烘焙或曬干后烘焙（置于微波爐中）

在堅(jiān)果自身的原油中烘焙并腌制（置于在包裝中）

在部分氫化的油中烘焙更甚的是加糖

只需要八周就可以改變你的味蕾，所以我們建議你給堅(jiān)果一次機(jī)會(huì)——特別是因?yàn)樗鼈兡芙档托呐K疾病和癌癥的患病率。胡桃，杏仁，榛子中 ，新鮮胡桃在所有堅(jiān)果中所含Ω-3脂肪酸最高。在購(gòu)買(mǎi)之前記得檢查有效日期，因?yàn)閳?jiān)果很容易變壞。記得放進(jìn)冰箱冷藏保鮮。