Nuts can be divided into two categories:
One category is fatty nuts, which are the most fat-rich; Of course, its content of protein, trace elements and fat-soluble vitamins is also more; Such as peanuts, walnut kernels, almonds, sunflower seeds, pine nuts, white melon seeds, watermelon seeds, etc.
The other category is carbohydrate-rich nuts, which contain the richest starch and of course contain some other nutrients; Such as lotus seeds, chestnuts, hazelnuts, potatoes, cashews, etc.
Nuts are the essence of plants, and nut foods are quite rich in nutrients; The protein content is higher, close to beans and much higher than grain, and has certain nutritional value for the human body. Nuts are rich in vitamin E, inorganic salts and trace elements, and the antioxidant and anti-free radical effects of vitamin E can be fully exerted in the human body, can repair skin tissue, delay aging, and make the skin smooth and delicate. Therefore, the elderly can often eat some nuts, which is more conducive to nutritional balance and delays human aging.
Older people can often eat 3 kinds of nuts
1. Peanuts
Peanuts, also known as falling peanuts, are known as "plant meat", "vegetarian meat", "longevity fruit" and so on like soybeans.
The fat content in peanuts can be as high as 50%, mostly unsaturated fatty acids, low cholesterol, and is one of our most important oil crops. Of course, due to its characteristic aroma, it is also often used as a snack and as a porridge. The protein content in peanuts is second only to soybeans, and it is easily absorbed by the body.
From the perspective of nutrition and health, the most appropriate way to eat peanuts is to boil, steam (fresh peanuts), peanut rice is also often used for porridge, soup and other food. If fried peanuts are eaten as a snack, be sure to control it and do not eat too much, especially the elderly.
2. Walnuts
Walnuts are a good health product; According to the determination, each 100 grams of walnuts contain 50~64 grams of fat, most of the fat in walnuts is linoleic acid, and a small part is linolenic acid. The protein content per 100 grams of walnuts is 15~20 grams, which is also high-quality protein. The sugar content per 100 grams of walnuts is 10 grams.
Walnuts also contain calcium, phosphorus, iron, carotene, riboflavin (vitamin B2), vitamin B6, vitamin E, nut quinone, phospholipids, tannins and other nutrients. It has always been said that eating walnuts to replenish the brain and beauty is said. Walnut kernels contain zinc, manganese, chromium and other indispensable trace elements for the human body. The content of zinc and manganese in the human body is decreasing day by day during the aging process; Chromium promotes the body's utilization of glucose and cholesterol metabolism, so middle-aged and elderly people should often eat walnuts.
It is recommended to eat more plain walnuts and not (or eat less) walnuts that have been processed and contain more additives.
Of course, the teeth and stomach of the elderly are not good, and walnuts are relatively hard, so pay attention to chewing slowly when eating, which is more conducive to the health of the human body.
3. Pine nuts
Pine nuts are the seeds of pine trees, and like peanuts and melon seeds, they belong to green foods.
Pine nuts are high in nutritional value and medicinal value, with higher fat content than peanuts, lower carbohydrate content, and also contain a certain amount of protein. So the energy in pine nuts is also very high. Of course, it is also rich in minerals and various fat-soluble vitamins, which is also a very good snack.
Pine nuts are generally eaten as snacks, because they contain higher fat and higher energy, so they should not eat too much, especially friends who need to lose weight. For the elderly, the best time to eat nuts as a snack is before lunch (around 11 noon; and around 5 p.m., so as to avoid the phenomenon of low blood sugar caused by fasting.
Of course, there are many other varieties, such as pistachios, almonds, etc., the nutritional value is relatively high, reasonable eating, can better make up for the nutritional deficiency in other foods.