One spoonful of melon seeds and oil?How to eat nuts to be healthy and scientific

Nuts look seductive and delicious. Not only can it be eaten after tea and chatting, but also a meal to help wine, which is loved by men, women, and children.Nuts are indispensable in New Year’s goods.

Let’s take a look at the knowledge of nuts for the festivals.

According to the source of raw materials, nuts can be divided into strong nuts and fruit seeds.Common tree strong nuts mainly include chestnuts, walnuts, tonsils, almonds, cashews, happy fruit, pine nuts, hazelnuts, etc. The common seed nuts include peanuts, sunflower seeds, watermelon seeds, pumpkin seeds, etc.

It is often said that "a handful of melon seeds and a spoonful of oil", is the nut really containing such oil?This statement is reliable, and data is proven.

Table 1 The content of nutrients per 100 grams of nutrients

Note: The data is derived from "Food Nutrition Set (2018)"

From the above data, it can be seen that most of the nuts of most of the nuts of 100 grams reached about 50%, which is indeed a food with more lipids.

Of course, although the lipid content of nuts is high, it is still a high -quality ingredient.

Because the nuts of nuts are mainly unsaturated fatty acids, such as linoleic acid, 22 carbonic acid (EPA), and 22 carbonic acid (DHA).Among them, EPA has the effects of lowering cholesterol and triglyceride, helping to prevent the occurrence and development of cardiovascular disease. DHA has a biological effect of promoting the growth and development of fetal brain.

Although the fat contained in nuts is "good fat", it does not become a reason for liberalizing eating nuts. It is important to grasp the amount.Because excessive consumption will still increase the risk of overweight and obesity, thereby increasing the risk of disease -related diseases such as hypertension, diabetes, and abnormal blood lipids.

In addition to lipids, nuts are rich in nutrients such as vitamin E, magnesium, potassium, copper and dietary fiber, which is good for health.

Children and teenagers in growth and development have more needs for various nutrients than adults.Eating nuts in moderation can provide children with rich lipids, minerals, vitamins, minerals and dietary fiber.

According to the suggestion of the "Chinese Resident Diet Guidelines (2022)", eating nuts per week should be controlled at 50 ~ 70 grams (about 10g per day).This is equivalent to eating 20 ~ 25 grams (about a half), or 15 ~ 20 grams of peanuts, or 2 to 3 walnuts, or 4 to 5 chestnuts.

Nuts can not only be used as snacks, but also can be cooked as auxiliary ingredients, such as Songren corn, Gongbao Chicken Ding and so on.Therefore, it is easy to consume excessive nuts unknowingly, thereby taking fat and energy excessively.

1. Preferred

The quality of the original nuts is the best.Salt and other flavors have a lot of salt content, which is not good for health.

2. Buy a variety of nuts

A healthy diet emphasizes diverse food.Different nutrients and characteristics of different nuts are different, and diverse choices can obtain more health benefits.

3. Eat in moderation, not greedy

Nuts are fragrant, and they often don’t stop eating.Therefore, you need to control the amount when eating.In addition, when watching TV, it is easy to eat too much nuts unknowingly, increasing the risk of ultra -weight obesity.

4. Eating nuts to prevent accidents

When children eat nuts, pay attention to eating safety. Do not give children nuts when crying and laughing to prevent accidents.

— END –

Author | Dr. Ma Health Group

Edit | Dr. Ma Health Group Feng Qi

Picture | Self -Photo Network and Network

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Authorization Statement | It is not easy to create, unauthorized, please do not reprint

Reprinted cooperation | Faye.feng@ignitehealth-gp.com

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