How to eat healthy nuts and how should nuts be eaten?

Walnuts are the king of antioxidants. Walnuts contain arginine, oleic acid, antioxidants, etc., which are beneficial to protect the cardiovascular system, prevent coronary heart disease, stroke, Alzheimer's disease, etc., but do not eat too much at a time, otherwise it will affect digestion. Some people like to peel off the thin brown skin on the surface of the nucleus, which will lose some nutrients, so do not peel off this layer of skin.

The elderly can choose to eat 1-2 a day, but walnuts are hot and contain a lot of oil, so people who are on fire and have diarrhea should not eat them.

Eating a handful of sunflower seeds every day can meet the body's daily needs of vitamin E. The protein contained in sunflower seeds is comparable to that of meat, especially arginine. Regular consumption of sunflower seeds has a certain effect on preventing coronary heart disease, stroke, lowering blood pressure, and protecting the elasticity of blood vessels.

Medical scientists believe that sunflower seeds can cure insomnia, enhance memory, and have a certain effect on the prevention of cancer, high blood pressure and neurasthenia.

Pistachios contain monounsaturated fatty acids, which can lower cholesterol levels and reduce the occurrence of heart disease. Eating 10 pistachios is equivalent to eating grams of monounsaturated fatty acids, but pistachios that have been stored for too long should not be eaten. Pistachios are high in calories and should be eaten less by people with high blood lipids.

Patients with coronary heart disease who eat almonds regularly have a 50% reduction in angina pectoris than those who do not eat almonds. Almonds have the effect of regulating insulin and blood sugar levels, and are also one of the dietary supplements for diabetics. Almonds also have some benefits in preventing osteoporosis in menopausal women.

Hazelnuts hazelnuts contain more calcium, phosphorus, and iron than other nuts. Because of its rich nutrition and sweet taste, people have taken it as a treasure fruit since ancient times, hazelnuts are flat and sweet, and have the effects of replenishing qi, strengthening the spleen, stopping diarrhea, brightening the eyes, and repelling insects. Hazelnuts help maintain a balanced diet and can be used as a snack for children.

Peanuts have recently discovered that peanuts contain a large amount of arginine and resveratrol, the former has potential anti-tuberculosis effects, and the latter can inhibit the infiltration and spread of cancer cells, so it is a good dietary supplement for tuberculosis patients and cancer patients. However, peanut coat has the effect of increasing the number of platelets and antifibrinolysis, so patients with hyperviscosity should be eaten peeled. However, excessive consumption of peanuts will increase the burden on the gastrointestinal tract and should be noted.

Pine nuts contain proteins, fats, sugars, linoleic acid, linolenic acid, and other fatty acids that are beneficial to health. Pine nuts are also rich in calcium, phosphorus, iron, etc., and can be nourished and strengthened when eaten often. People with poor biliary function should eat with caution.

Because pine nuts are rich in fat, palmitine, volatile oil, etc., eating them does not hurt righteousness, especially for the elderly who are frail and constipated after childbirth.

Cashews are slightly higher in saturated fatty acids, which are not good for the human body, compared to other nuts, so eating too much should be avoided. In addition, cashews contain a variety of allergens that can cause allergies for people with allergies.

Precautions. Although nuts are nutritious, they are also a high-calorie food and should not be consumed in excess. If you accidentally eat too many nuts, you should reduce the amount of oil you use for three meals a day and the amount of food you eat.

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There are many kinds of nuts, I don't know what kind of nuts you are talking about, if the shell is very hard, it is recommended that you buy the kind of clip that specializes in nuts, I bought the kind with a handle and a spring on the connection, which is very easy to use.

There are nut tongs sold in the supermarket, 5 yuan, you can buy one, economical,

Eating nuts is good for your health.

Nuts are rich in unsaturated fatty acids, which are beneficial for cardiovascular health.

Secondly, it is also high in vitamin E, which helps to slow down aging.

Try to eat nuts as raw as possible and less processed.

That's how it can be used to its fullest potential.

Nuts are good, but for the average person, the daily consumption of nuts is 25 to 35 grams. This is what we usually call "a handful".

For people with special needs.

There is also a point in eating nuts.

Older people should eat more macadamia nuts, pecans, and pine nuts.

Diabetics should eat more watermelon seeds and sunflower seeds in moderation

Cashew nuts, macadamia nuts, pine nuts.

**People can be paired with cashew nuts, pumpkin porridge, and pistachios in moderation.

Nuts are good, but they should not be eaten in excess. The daily intake is about 20-30g, which means that you can eat a small handful of nuts a day.

However, because nuts are a very convenient snack, a grab is a big handful, and everyone often eats nuts while watching dramas. It's almost unstoppable, and it's easy to overeat. There are also people who have been overeating nuts, which leads to their own failure, because nuts are also high in calories and carbohydrates after all.

Therefore, in the face of delicious nuts, it is also very important to avoid overeating. For alleviating overeating nuts, there are the following recommendations:

2.Don't buy in bulk. Because the bag has to be opened, it may be troublesome to eat less, while the bulk may be endless.

3.Buy less nuts. Try to buy nuts that you have to peel before you can eat them, not nuts, as this will cause you to eat nuts"Trouble", naturally, will also reduce the amount of food.

5.Learn to relieve boredom and anxiety. Many people overeat nuts because they are bored and want to find something to do, or because they are too stressed, they use overeating to relieve them.

Therefore, we still need to know how to regulate our emotions and relieve our stress, which is not only conducive to reducing the chance of overeating nuts, but more importantly, protecting our physical health.

There is more than one way to consume nuts. You can eat plain nuts in cans or bags, or add them to salads, cereals, oatmeal, and other foods. The Mayo Clinic has found that almost all kinds of nuts are packed with nutrients, and some nuts contain nutrients and fats that have been linked to heart health.

Nuts sometimes get a bad rating because of their high fat content. But remember: the fatty acids in nuts are healthy fats. What's more, nuts are also rich in many other important nutrients, including protein, vitamins and minerals.

Not only do nuts taste great, but they also reduce the risk of body mass index (BMI) and heart disease.

Almonds are rich in unsaturated fats, as is olive oil, which has been linked to a reduction in heart disease. Almonds also contain a high concentration of potassium, which can help regulate blood pressure. In their natural state (uncooked), they do not contain any sodium.

Researchers from Pennsylvania State University found that pistachios are rich in lutein, -carotene, and -tocopherol (a type of vitamin E). If you suffer from high cholesterol, it can also increase the level of antioxidants in the body.

Lutein, which is commonly found in leafy greens, plays a very important role in maintaining ** and eye health, and it fights LDL, the bad cholesterol. - Carotene and - Tocopherol both have a good anti-inflammatory effect.

According to the Nutrition Journal, peanuts belong to the category of nuts. Although peanuts are generally considered beans or chopped dried fruits, they are generally defined as nuts. This is partly because they have similar nutrients to tree nuts such as almonds, hazelnuts, and walnuts.

Like tree nuts, peanuts are high in plant-based protein and are rich in heart-healthy monounsaturated fats.

According to research, walnuts have higher nutritional levels than pistachios, peanuts, and other nuts. Most people don't eat them very often, though.

Walnuts contain almost twice as many antioxidants as other nuts in the same amount. Only about 7 walnuts are needed to get enough antioxidants.

And according to research from the Mayo Clinic, walnuts are also very good for heart health.

This nutritious nut contains 19 vitamins and minerals and is also rich in fiber.

What's more, eating a handful of pecans a day can slow the development of age-related motor neuron degeneration, such as Lou Gehrig's disease (amyotrophic lateral sclerosis). At the same time, among all nuts, pecans have the highest antioxidant capacity.

Hazelnuts are good for protein, vitamin E, fiber and B vitamins**, and they have a higher concentration of folate than any other nut. Hazelnuts also have the lowest proportion of saturated fat. Root.

Common nuts mainly include chestnuts, walnuts, almonds, almonds, cashews, pistachios, pine nuts, hazelnuts, peanuts, sunflower seeds, pumpkin seeds, etc.

1. For the general population, 50-70 grams of nuts per week, an average of 10 grams per day. For shelled nuts, the daily consumption: 20-25 grams of shelled melon seeds, about one and a half handfuls; peanuts 15-20 grams; 2-3 walnuts; or 4-5 chestnuts.

Second, plain nuts are preferred. Although nuts have high nutritional value, commercially available products often use deep-fried, salt-baked and other processing methods, which will increase the intake of oil and salt, which is not conducive to health.

3. Nuts have high nutritional value, and eating nuts every day is good for health. Nuts should be eaten in moderation, and several types of nuts should be eaten for complete nutrition. Depending on your diet, 10 to 50 grams of nuts will do, provided that you are of a normal weight and do not gain weight.

A handful of about 30 grams of nuts a day, stick to it, and your body will have five good changes:

1. Rich in unsaturated fatty acids, young cardiovascular and cerebrovascular state.

Nuts are rich in unsaturated fatty acids that protect the cardiovascular system and are also high in vitamin E, which helps slow down aging

2. Rich and balanced nutrition, full of vitality every day.

It's all about the essence! Nuts are high in protein, fiber, and minerals, and are an excellent supplement to essential plant protein and trace elements**.

3. Low glycemic index, diabetes is far away from you.

You must have heard the mysterious term GI (glycemic index), which simply means whether your blood sugar rises quickly after eating. If you eat things with high GI value, your blood sugar will rise quickly, and you will be prone to gain weight, and if you don't do it, you will get diabetes. Nuts are low glycemic foods, and eating nuts has little effect on blood sugar rises.

Studies have also shown that eating nuts with foods with a high glycemic index (such as steamed buns, white bread, watermelon, etc.) can also effectively control the rate of blood sugar rise.

4. Rich in dietary fiber, constipation no longer comes to the door.

Dietary fiber is known as the "seventh major nutrient", it is essentially a polysaccharide, which is not easily absorbed by the gastrointestinal tract, and is low in calories and full of stomach. So eat nuts on a regular basis, and we will soon feel full, so that you will have no appetite and eat more food. At the same time, dietary fiber can promote gastrointestinal peristalsis, speed up the passage of food through the gastrointestinal tract, and effectively improve constipation.

So from this point of view, nuts rich in dietary fiber help **.

5. Eliminate free radicals and significantly improve eyesight.

Free radicals are very reactive and react with cells and tissues in the human body, as well as DNA, resulting in toxic and damaging effects. Studies have shown that some nut foods such as sunflower seeds have a strong ability to scavenge free radicals, and their effect can be compared with the ability of strawberries and spinach to scavenge free radicals. At the same time, the ciliary muscle of the eye has a regulatory effect on the lens of the eyeball, and the regulatory function of the ciliary muscle depends on the muscle strength of the face, and the enhancement of facial muscle strength is due to the strength of chewing.

Modern people's food is becoming softer, and there is little or no chewing when eating, resulting in the weakening of facial muscles, the reduction of the ciliary muscle's ability to adjust the lens of the eyeball, and the loss of vision. Therefore, to improve your eyesight, you should eat more hard foods and chew them well for a long time.

Benefits of eating nuts.

1. Lower cholesterol.

Many nuts are rich in oil, and nut oil is also rich in unsaturated fatty acids, which can effectively reduce cholesterol in the human body and maintain the balance of blood pressure and blood lipids.

2. Antioxidant.

The vitamin content in nuts is relatively rich, which can effectively regulate the transformation and secretion of oil in the human body, thereby improving the phenomenon of greasy and dandruff, and can also delay aging.

3. Supplement minerals.

Nuts are also rich in minerals, which can help strengthen bones and improve human immunity.

4. Replenish the brain and strengthen the brain.

Nuts have the effect of nourishing the brain and strengthening the brain, common like walnuts, such nuts contain a variety of amino acids, as well as a large number of unsaturated fatty acids and oil proteins, so they have the effect of nourishing the brain and strengthening the brain.

5. Protect eyesight.

Eating nuts can improve eyesight, and chewing nuts every day can help improve chewing function, thus indirectly helping to protect eyesight.

Precautions for consuming nuts.

1. Patients with diarrhea, mouth ulcers, and poor bile function should not eat nuts.

2. The digestive function of infants and young children is not fully developed, so it is necessary to be cautious about eating nuts.

3. Eating nuts before going to bed often makes it difficult for the body to enter a dormant state, so it is not advisable to eat nuts before going to bed.

Nuts should be eaten after meals, don't eat too much, just eat a few.