nuts include tree nuts and plant seeds, and the common ones are walnut, cashew nut, pine nut, almond, pistachio, hazelnut, peanut, sunflower seed, watermelon seed, etc.
from the nutritional composition analysis, nut nutrition has the following characteristics:
1, fat content is relatively high, 44% – 70%. However, unsaturated fatty acids are the main fatty acids in nuts, which can improve the content of high-density lipoprotein cholesterol (beneficial to health) and reduce the content of cholesterol in blood. It has a certain role in preventing coronary heart disease and atherosclerosis. Kdspe and
are rich in protein, accounting for 5.3% – 25%. It is rich in vitamins and minerals. Among them, magnesium, potassium, copper, selenium and other minerals can not only regulate a variety of physiological functions, but also synthesize antioxidant enzymes in the body. Nuts are rich in vitamin E, selenium and other nutrients with antioxidant effect, which can delay aging and anti-tumor effects.
Research on nuts and health found:
1. Will eating nuts increase weight?
nuts have high fat content. Will eating nuts often increase weight? Some scientific research provides the answer. The researchers asked the subjects to eat 12 nuts a day for nearly 6 months. The results showed that the intake of unsaturated fatty acids, vitamin E, magnesium and copper in the diet increased, and the risk of cardiovascular disease was reduced, but the weight did not change significantly. In another study, 81 subjects were asked to eat 50-100 grams of almonds (40-80 grains) a day, and the average weight gain was 0.40 kg, but the change occurred in low-weight people. This is because almonds are rich in dietary fiber, easy to produce satiety, do not need to eat a lot to feel full, dietary fiber can also reduce the absorption of fat.
2. Nuts and heart health
a study has shown that eating a small amount of almonds a day can reduce the risk of cardiovascular disease. Subjects who eat almonds or other nuts more than five times a week have a half lower risk of heart disease and other chronic diseases than people who rarely eat nuts. People who eat nuts at least once a week have a lower risk of heart disease than people who never eat nuts. It may be due to the dietary fiber and unsaturated fatty acids in almonds. A Harvard University study of 86000 women showed that people who ate more nuts over a 10-year period had a significantly lower risk of heart disease.
are based on the nutritional components of nuts and their effects on health. It is suggested that
should be taken in an appropriate amount. The energy content of
nuts was higher than that of steamed bread with the same weight. The energy content of 100 grams of nuts is 300-600 kcal, and the energy content of 100 grams of steamed bread is 220 kilocalories, so it is not suitable to eat too much. Some people take eating nuts as a way to control their weight. It is unscientific to eat a lot of nuts every day, such as 1-2 Jin of melon seeds. According to the Chinese dietary guidelines, eating 50 grams of nuts a week is healthy. There are many ways to eat.
have many ways to eat nuts. You can have a few nuts at breakfast; you can have a few nuts when you drink tea; you can take nuts with you in a small bottle of chewing gum and carry them with you when you feel hungry in the morning or afternoon. Nuts can be eaten alone or in dishes, such as celery and cashew nuts. They are nutritious and tasty. 3. Eat less nuts with salt. In order to reduce the intake of salt,
should choose the original flavor instead of adding salt.