Do you like walnuts?
This is one of the famous four dried fruits, which can not only be eaten raw, but also squeezed oil to make pastries when stir-fried, which is regarded as the "snack list champion".
Walnuts are rich in vitamins, iron, calcium, magnesium and other nutrients, and are a veritable "king of nuts". However, the fat of a walnut is about 60%, and I feel that eating walnuts is not conducive to cardiovascular health, and even endangers physical health.
01
What are the benefits of eating walnuts in moderation?
Nourish cranial nerves
Walnuts contain a lot of fat, but the main component is sulfites, which is necessary for the basic layer of the brain, and walnuts are rich in manganese and zinc, both substances are necessary for the pituitary gland, so eating walnuts appropriately can nourish the brain nerves, and brain function will also be improved.
Adjunctive therapy for neurasthenia
The special substances in walnuts are helpful for alleviating neurasthenia, for middle-aged and elderly people who often have a sore waist and knees, forgetfulness, insomnia and dizziness, you can eat walnuts appropriately, generally 2~4 a day, 1~2 in the morning and evening, to achieve a good nourishing effect.
Replenish qi and reduce swelling
Walnut kernels can replenish qi and blood, as well as disinfect swelling, and can also moisturize and laxative. Studies have proved that walnut resin contains special components that are helpful in improving symptoms caused by tumors, but it is not recommended to rely on walnut kernels and walnut branches instead of drugs, which are only adjunct treatments.
02
Eating walnuts, can it be healthy? The study found that walnuts make blood vessels healthier, how much is the right amount to eat?
For whether eating walnuts can achieve the purpose of health, a study in the Journal of the American College of Cardiology compared the risks of eating walnuts and not eating walnuts, and finally found:
Daily intake of 30 grams to 60 grams of walnut subjects, 60% of biomarkers significantly reduced, that is to say, people who eat walnuts have a decrease in inflammation levels, cholesterol levels, cardiovascular disease risk, clairvoyants basically over 60 years old belong to the real chronic disease group, the benefits are gradually reflected, enough to prove that walnuts are beneficial to the human body.
Of course, you can usually choose walnuts, you can also choose other nuts, in the past, people's view of nuts is always more fat, but ignore a little fat is also good, can not because, it has fat to say that it is not healthy, but because it should look at what it is. Oils, especially linoleic acid and linolenic acid, are very good for the human body, not only can promote brain health, but also moisturize the intestines.
03
The healthy way to eat walnuts is as follows
Eat 2 or 3 walnuts a day
According to the "Dietary Guidelines for Chinese Residents" recommendations, each person can eat 10 grams of nut kernels, equivalent to 2~3 walnuts, the walnuts on the face are generally packaged, after opening can be eaten, we must pay attention to the opened walnuts will deteriorate in contact with the air for a long time, so it is best to open immediately.
Choose walnuts in their original form
In order to satisfy people's appetite for production, merchants will produce many flavors of walnuts, such as caramel flavor, salty flavor. However, when eating walnuts, we try to choose the original flavor, or directly through the oven slightly heated, which is safer.
The higher the nutritional value of walnuts with astringent skin
There are many kinds of phenols and flavonoids in walnut peel, so it will have a bitter taste when eaten, but the nutritional value is high, although it has a positive effect on human health, but you should also pay attention to intake.
Overall, walnuts are good for the human body, control intake, after all, excessive intake will make other comparatively, the nutritional value of raw walnuts will be higher, because without processing, nutrition has not been destroyed, especially the mineral amino acids inside can improve heart function to a certain extent.