1/74 0.21-0.69 de 立秋后，08-31 20:48:00-08-31 20:48:07After the autumn equinox,
2/74 1.05-3.03 xss 排名第一的坚果一定要多吃，08-31 20:48:02-08-31 20:48:38The first-ranked nuts should be eaten in large quantities.
3/74 3.33-4.83 bg 哪怕一周只吃两三次，08-31 20:48:02-08-31 20:48:42Even if you only eat twice or three times a week,
4/74 5.25-6.75 n 营养上也比不吃强太多。08-31 20:48:03-08-31 20:48:05It's much better for nutrition than not eating.
5/74 7.23-11.37 aaa 今天跟大家分享八种秋天营养含量特别突出的坚果，08-31 20:48:04-08-31 20:48:07Today, I'd like to share eight types of nuts that are particularly rich in nutrients during autumn.
6/74 11.67-13.23 jd 什么进口夏威夷果、08-31 20:48:04-08-31 20:48:06What imported Hawaiian fruit,
7/74 13.59-15.27 n 有机巴旦木都不在里面，08-31 20:48:05-08-31 20:48:07There are no organic almonds in it.
8/74 15.63-18.03 n 排名第一的是家家户户都买得起的东西。08-31 20:48:06-08-31 20:48:08The first one is something that everyone can afford.
9/74 18.27-19.35 hp 记得分享给家人们，08-31 20:48:06-08-31 20:48:09Remember to share with your family.
10/74 19.77-21.63 jd 我们先从第八名开始说起。08-31 20:48:07-08-31 20:48:09Let's start with the eighth place.
11/74 22.05-26.91 aaa 第八名是核桃立秋餐桌上当之无愧的营养担当。08-31 20:48:08-08-31 20:48:10Eighth, the walnut is a nutritional powerhouse that deserves to be on every table.
12/74 27.57-29.13 de 根据食物成分表的数据，08-31 20:48:08-08-31 20:48:38According to the food label data,
13/74 29.49-31.36 n 核桃仁脂肪含量超过百分之六十，08-31 20:48:09-08-31 20:48:12The fat content of walnuts is more than 60%.
14/74 31.72-34.6 n 其中不饱和脂肪酸的占比在坚果里名列前茅。08-31 20:48:10-08-31 20:48:12Unsaturated fatty acids are abundant in nuts.
15/74 35.08-35.32 jd 此外，08-31 20:48:10-08-31 20:48:11In addition,
16/74 35.62-38.26 hp 每一百克每含量约为一百三十一毫克，08-31 20:48:11-08-31 20:48:14Approximately 131 milligrams per hundred grams.
17/74 38.5-41.14 de 是构成细胞能量代谢离不开的矿物质。08-31 20:48:12-08-31 20:48:40It is an essential mineral for cellular energy metabolism.
18/74 41.62-41.86 jd 老人、08-31 20:53:14-08-31 20:53:15Old man,
19/74 41.98-43.0 aaa 孩子个个都爱吃，08-31 20:48:13-08-31 20:48:14Everyone loves to eat it.
20/74 43.48-45.1 jd 排到第七名的是腰果。08-31 20:48:14-08-31 20:48:15The seventh place is peanuts.
21/74 45.52-47.14 n 秋季补充能量的典型代表。08-31 20:48:14-08-31 20:48:17A typical example of replenishing energy in autumn.
22/74 47.68-49.66 n 根据中国食物成分表记录，08-31 20:48:15-08-31 20:48:17According to the Chinese food composition table,
23/74 50.08-51.1 hp 腰果油脂丰富，08-31 20:48:16-08-31 20:48:18Cashews are rich in oil.
24/74 51.4-54.64 aaa 且每一百克镁含量约为一百五十三毫克。08-31 20:48:16-08-31 20:48:19And each 100 grams of magnesium contains approximately 153 milligrams.
25/74 55.12-57.34 jd 富含膳食纤维和多种矿物质，08-31 20:48:17-08-31 20:48:18Rich in dietary fiber and various minerals,
26/74 57.7-59.32 n 对于立秋后容易疲乏，08-31 20:48:18-08-31 20:48:20After the autumn equinox, people tend to feel tired.
27/74 59.74-61.91 n 需要稳定情绪状态的人群而言，08-31 20:48:18-08-31 20:48:21For people who need to maintain a stable emotional state,
28/74 62.47-65.61 hp 是相当理想的天然家餐食材第六名，08-31 20:48:19-08-31 20:48:23It is a very ideal natural home cooking ingredient, ranked sixth.
29/74 66.14-69.57 jd 杏仁立秋滋润坚果阵营里公认的高分之选。08-31 20:48:20-08-31 20:48:23Almonds are a popular choice among nut lovers, especially during the autumn harvest.
30/74 70.21-71.23 aaa 相关研究数据证实，08-31 20:48:20-08-31 20:48:21Relevant research data confirms that,
31/74 71.71-74.41 n 杏仁中维生素 e 与植物纤维含量都十分丰富，08-31 20:48:21-08-31 20:48:24Almonds are rich in both vitamin E and fiber,
32/74 74.86-78.01 n 抗氧化能力在常见坚果中也属较高水准第五名。08-31 20:48:22-08-31 20:48:25Antioxidant capacity is also at a high level in common nuts, ranking fifth.
33/74 78.49-81.25 aaa 开心果堪称立秋当季坚果里的实力担当。08-31 20:48:22-08-31 20:48:24Almonds are a strong contender among autumn nuts.
34/74 81.61-84.49 jd 每一百克开心果含钾约一千零四十二毫克，08-31 20:48:23-08-31 20:48:26One hundred grams of peanuts contain approximately 1,042 milligrams of potassium.
35/74 84.83-85.85 hp 膳食纤维约十克，08-31 20:48:24-08-31 20:48:27Approximately 10 grams of dietary fiber,
36/74 86.34-88.32 aaa 在同类坚果中表现格外亮眼。08-31 20:48:25-08-31 20:48:26It stands out among its peers.
37/74 88.9-91.71 n 第四名板栗相关营养学研究显示，08-31 20:48:25-08-31 20:48:28Fourth, research on the nutritional value of chestnut.
38/74 92.31-94.59 n 板栗每一百克含淀粉丰富，08-31 20:48:26-08-31 20:48:29Each 100 grams of chestnuts contain a lot of starch.
39/74 95.01-96.64 jd 脂肪含量却很低钾，08-31 20:48:27-08-31 20:48:28Low fat, high potassium.
40/74 96.82-98.32 aaa 约四百四十二毫克。08-31 20:48:27-08-31 20:48:29Approximately 442 milligrams.
41/74 98.87-99.05 hp 同时，08-31 20:48:28-08-31 20:48:30At the same time,
42/74 99.41-101.99 jd 维生素 c 含量在坚果类里也十分突出，08-31 20:48:29-08-31 20:48:30Vitamin C content in nuts is also very prominent.
43/74 102.61-103.51 n 对肠胃特别友好。08-31 20:48:29-08-31 20:48:31Friendly to the stomach and intestines.
44/74 103.87-104.29 n 第三名，08-31 20:48:31-08-31 20:48:31Third place,
45/74 104.77-108.41 hp 松子在坚果里不饱和脂肪酸的含量遥遥领先，08-31 20:48:31-08-31 20:48:36Hazelnuts have the highest content of unsaturated fatty acids among nuts.
46/74 108.77-110.51 jd 却是常被忽略的营养高手。08-31 20:48:32-08-31 20:48:34It is often overlooked, but it is a nutritional powerhouse.
47/74 111.15-112.53 n 食品科学相关研究指出，08-31 20:48:33-08-31 20:48:34Food science research indicates that,
48/74 113.13-115.95 n 松子每一百克含脂肪高达六十克以上，08-31 20:48:33-08-31 20:48:37Almonds contain more than 60 grams of fat per 100 grams.
49/74 116.41-118.33 aaa 其中优质不饱和脂肪占大多数，08-31 20:48:34-08-31 20:48:36The majority of high-quality unsaturated fats.
50/74 118.69-120.61 jd 在同类坚果中一枝独秀。08-31 20:48:35-08-31 20:48:36The best of its kind.
51/74 120.94-121.24 n 第二名，08-31 20:48:35-08-31 20:48:36Second place,
52/74 121.54-125.5 aaa 贞子叶酸与维生素 e 双高的实力派选手，08-31 20:48:36-08-31 20:48:39Junko and Vitamin E are both powerful players in the field of folate and vitamin E.
53/74 125.95-126.67 jd 很多人不清楚，08-31 20:48:37-08-31 20:48:38Many people don't know,
54/74 127.09-127.87 hp 榛子生吃，08-31 20:48:38-08-31 20:48:40Eat raw hazelnuts,
55/74 128.11-130.61 n 比油炸吃更能保留营养包壳，08-31 20:48:38-08-31 20:48:41Fried food retains more nutrients and shell than fried.
56/74 130.97-132.11 n 直接嚼或者磨碎，08-31 20:48:39-08-31 20:48:41Chew directly or grind,
57/74 132.41-133.19 jd 撒在酸奶里，08-31 20:48:39-08-31 20:48:41Sprinkle on yogurt,
58/74 133.56-134.7 de 香气浓郁又扎实，08-31 20:48:40-08-31 20:49:05Intense and rich aroma,
59/74 135.22-136.78 xss 连小朋友都抢着当零食吃。08-31 20:48:41-08-31 20:49:17Even children were eager to eat them as snacks.
60/74 137.52-138.24 aaa 第一名是花生。08-31 20:48:42-08-31 20:48:43First place is peanuts.
61/74 138.59-138.77 hp 没错，08-31 20:48:42-08-31 20:48:44Correct,
62/74 139.34-140.84 de 榜单第一不是某种进口坚果，08-31 20:48:43-08-31 20:49:27The top item on the list is not an imported nut.
63/74 141.13-143.08 n 而是家家户户厨房里常备的花生。08-31 20:48:44-08-31 20:48:47Instead, peanuts are a staple in many households' pantries.
64/74 143.49-144.54 jd 它富含优质蛋白质，08-31 20:48:45-08-31 20:48:46It is rich in high-quality protein,
65/74 144.96-147.48 n 每一百克含蛋白质约二十五克，08-31 20:48:45-08-31 20:48:48Approximately 25 grams of protein per 100 grams.
66/74 147.96-150.0 jd 同时还含有白藜芦醇、08-31 20:53:48-08-31 20:53:49Also contains resveratrol.
67/74 150.54-152.46 bg 叶酸和多种 b 族维生素。08-31 20:48:47-08-31 20:49:24Folic acid and various B vitamins.
68/74 153.14-155.19 aaa 立秋换季身体代谢消耗，08-31 20:48:47-08-31 20:48:51Autumn equinox, metabolic consumption.
69/74 155.31-158.83 hp 大对优质蛋白和油脂的补充更是马虎不得。08-31 20:48:48-08-31 20:48:52It is essential to supplement high-quality protein and fats.
70/74 159.37-161.11 jd 看到这里的朋友先别忙着划走，08-31 20:48:49-08-31 20:48:50Friends, please don't rush away,
71/74 161.43-163.19 n 在评论区留下一句有用，08-31 20:48:49-08-31 20:48:51Leave a helpful comment in the comments section,
72/74 163.37-163.85 n 或者记住，08-31 20:48:50-08-31 20:48:51Remember,
73/74 164.37-165.81 jd 让我知道这些内容帮到了你，08-31 20:48:51-08-31 20:48:52Let me know if this helps you,
74/74 166.14-166.95 aaa 您都记住了吗？08-31 20:48:52-08-31 20:48:53Do you remember?