I understand that the concepts of fields and particles can be confusing and hard to reconcile. I will try to explain to you what keeps the nucleus together in a way that makes sense.

The nucleus of an atom is made of protons and neutrons, which are themselves made of smaller particles called quarks. Protons have a positive electric charge, while neutrons have no electric charge. You might think that the protons in the nucleus would repel each other because of their electric charge, and that the nucleus would fly apart. However, there is another force that holds the nucleus together, which is stronger than the electric force. This force is called the strong nuclear force.

The strong nuclear force is a force that acts between quarks, and also between protons and neutrons. It is very strong, but also very short-range, which means it only works when the particles are very close to each other. The strong nuclear force can be thought of as a field or as a particle exchange, depending on how you look at it.

A field is a way of describing how a force affects a region of space. For example, an electric field describes how an electric charge affects the space around it. A particle that has an electric charge will feel a force when it enters an electric field. Similarly, a strong nuclear field describes how a quark or a proton or a neutron affects the space around it. A particle that has a strong nuclear charge (also called color charge) will feel a force when it enters a strong nuclear field.

A particle exchange is a way of describing how a force works between two particles. For example, an electric force works between two electric charges by exchanging photons, which are particles of light. A photon carries energy and momentum from one charge to another, creating an attraction or repulsion between them. Similarly, a strong nuclear force works between two quarks or two protons or two neutrons by exchanging gluons, which are particles of strong nuclear field. A gluon carries energy and momentum from one particle to another, creating an attraction between them.

Both ways of describing the strong nuclear force are valid and useful, depending on the situation and the level of detail you want to use. They are not contradictory, but complementary. They are different ways of looking at the same phenomenon.

So what keeps the nucleus together is the strong nuclear force, which can be thought of as a field or as a particle exchange. The strong nuclear force overcomes the electric repulsion between protons and binds them together with neutrons in the nucleus.

I hope this explanation helps you understand what keeps the nucleus together. If you have any questions or comments, please let me know.
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