导读:水果干由于含有丰富的营养物质而且方便携带而备受人们青睐，但是你真的了解过果干吗？你知道果干的糖分、碳水以及卡路里吗？来听听CNN怎么说。

(CNN)Yes, dried fruits -- including dried apricots, dried cranberries, raisins, dried dates, dried figs and prunes -- pack a big nutrient punch for their shrunken size.

确实，包括杏干、蔓越莓干、葡萄干、红枣干、无花果干和梅干等在内的果干小小的身材里却含有大量的营养物质。

The reason is that nutrients and fiber are more concentrated when water is removed from fruit. For comparison, a half-cup of dried apricot halves has 4.7 grams of fiber, but the same amount of fresh apricot slices has 1.6 grams of fiber. Dried fruit is also a rich source of antioxidants and the B vitamin folate.

原因在于，当水分从水果中去除时，营养和纤维便会更加集中。半杯干杏子中有4.7克纤维，相比之下，同样多的新鲜杏片仅有1.6克纤维。同时，干果也富含抗氧化剂和维生素B叶酸。

One large epidemiological study involving more than 13,000 individuals found that dried fruit eaters have better nutrient intakes --- and weigh less -- compared with those who don’t consume it.

一项涉及1.3万多人的大型流行病学研究发现，与不食用干果的人相比，干果食用者的营养摄入量更大，体重更轻。

However, it’s important to keep in mind that the natural sugars in dried fruit are also more concentrated, which isn’t necessarily cause for concern for the general population and may even be helpful for athletes needing quick fuel.

然而，务必记住，干果中的天然糖分也更集中，这一点不一定会引起大众的关注，甚至可能对需要快速补充能量的运动员有所帮助。

But it can be an issue for those carefully watching their sugars, carbs or calories. For example, a cup of grapes has 23 grams of sugar and 104 calories, but a cup of raisins has 116 grams of sugar! And it has 520 calories -- five times the amount!

但对于那些对自己糖、碳水化合物或热量摄入较为谨慎的人来说，这可能是个问题。例如，一杯葡萄含有23克糖和104卡路里，但是一杯葡萄干有116克糖！它有520卡路里，是一杯葡萄卡路里含量的5倍！

According to US dietary guidelines, which encourage consumption of 1? to 2 cups of fruit daily, a half-cup of dried fruit counts as one cup.

美国饮食指南鼓励人们每天食用一杯半到两杯的水果，半杯干果就可以算作一杯。

For diabetics who carefully distribute carbohydrates throughout the day, different rules apply.

对于那些需要每天都小心的分配碳水化合物摄入量的糖尿病人来说，他们遵循着不同的规则。

"When educating clients, many dietitians and diabetes educators recommend considering 2 tablespoons of dried fruit as one serving (15 grams) of carbohydrates," said Lori Zanini, a registered dietitian and certified diabetes educator.

注册营养师和注册糖尿病教育家Lori Zanini说：“在教育客户的时候，很多营养学家和糖尿病教育工作者都建议把两大汤匙的干果作为一份（15克）的碳水化合物。”

For example, 2 tablespoons of raisins is equivalent to 15 grams of carbs, but for the same amount of carbs, you can eat half a cup of red grapes, she explained. You could also eat half of a cantaloupe, minus a couple of bites (a half of a small cantaloupe has 18 grams of carbs).

她解释道，比如两勺葡萄干含有15克碳水化合物，但摄取等量的碳水化合物，你得吃半杯红葡萄。你也可以吃一半的哈蜜瓜，少吃几小口，(一半蜜瓜有18克碳水化合物)。

Overall, dried fruit can be a nutritious, convenient and portable snack, especially when mixed with nuts and eaten as trail mix. But if sugars, carbs or calories are of concern, be sure to count out your portion of dried fruit, as it can be easy to mindlessly nibble on it.

总的来说，干果是一种营养丰富且方便携带的零食，尤其是与坚果混合在一起的时候。但是如果你比较在意糖、碳水化合物或卡路里，一定计算一下其中水果干的部分，因为你很容易没注意就全吞下去。

Also, limit dried fruits that contain added sugars (cranberries are a frequent culprit, according to Zanini) or are coated in sugar, such as dried pineapple rings or other candied fruit.

此外，要减少使用含有添加糖的水果干(根据Zanini的说法，蔓越莓经常是含有添加糖的罪魁祸首)，或者比如干菠萝圈这种被涂上糖的果干或其他腌渍的蜜饯。

Finally, if you are sensitive to sulfites or have asthma, choose organic brands of dried fruit that do not contain sulfur dioxide, a preservative.

最后，如果你对亚硫酸盐过敏或者患有哮喘，你可以选择不含二氧化硫防腐剂的有机干果品牌。

（来源：爱语吧）