Watching the Spring Festival Gala and walking relatives in the New Year, it is indispensable to eat snacks and eat melon seeds. Therefore, nuts, as the king of New Year goods, can be said to be very popular in the Spring Festival.
However, melon seeds do not take as much as you want. There have been many reports that because nuts are good for the body, some people eat nuts without measurement, and as a result, they have high blood lipids.
So, although nuts are good, what kind of nuts should you eat? How much to eat is really good for the body? Today we will talk about it.
Eat and understand
What are the benefits of eating nuts
Nut low-carb water rich in a variety of nutrients, including vitamin E, magnesium and selenium. The same nutrient content varies greatly from one type of nut to another. For example, just one Brazil nut can provide more than 100% of the reference daily intake for selenium.
The fat in nuts, most of which are unsaturated fatty acids, is good for reducing "bad" cholesterol (LDL-C), improving blood lipids, and regular intake can reduce the risk of cardiovascular disease. The unsaturated fatty acid omega-3 has many health effects: it is necessary for the development of the baby's nervous system and reduces the risk of heart disease.
Dietary fiber in nuts is also rich, dietary fiber can enhance satiety, promote intestinal peristalsis, and also have a certain effect on preventing type 2 diabetes and lowering cholesterol. In addition, the content of vitamin E and B vitamins in nuts is also prominent, and vitamin E is a natural antioxidant.
Which nuts are healthier to choose?
Nuts to choose from include walnuts, pistachios, cashews, peanuts, pine nuts, almonds, sunflower seeds, hazelnuts, sunflower seeds, pumpkin seeds, macadamia nuts, pecans, and more.
Source: Dr. Lilac
How many nuts is appropriate to eat in a day?
It is undeniable that the fat content of nuts is indeed quite high. The fat content of nuts is generally more than 40%, like macadamia nuts and pecans or even more than 70%, which is a high-energy food. So although nuts are good, don't be greedy!
According to nutritionists' recommendations, an adult's daily fat intake needs about forty to sixty grams, and cooking oil already accounts for about 25 grams to 30 grams. The meat we usually eat still contains fat, so the fat intake we still need to increase is not much. In fact, about 10 grams of nuts a day can meet the daily intake of unsaturated fat for the average person.
Each nut is different in size and weight, how should we grasp that amount? In the form of vivid images, the nutritionist showed you how many nuts this recommended amount is equivalent to eating every day, let's take a look together~
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
Source: Lilac Life Research Institute
It should be noted that the above are the approximate weight of the nut after shelling, due to the different sizes of the hands, if there is an error, it is purely normal.
In addition, according to nutritionists, plain nuts are high in fat and flavored with high salt and sugar; Completely open shell is easy to eat more, but also easy to spoil; There is no such thing as the best nuts, so you should eat them with a variety of nuts.
Source: Lilac Life Research Institute
In general, raw nuts or nuts roasted below 175°C are the healthiest, followed by dry-roasted nuts, but avoid stir-frying with vegetables, seed oil, etc.
As long as you eat in moderation, nuts are a delicious addition to a healthy, balanced diet.
Did you eat melon seeds and nuts for the New Year?