Content Sources:
1. Chen Jie. Research Progress on Nutritional Characteristics and Application of Peanut Protein[J]. Grains and Fats, 2019, 32(10): 71-75.
2. XU Dan, SONG Junrui, ZHANG Hong, et al. Research Progress on Nutrient Content and Health Effects of Peanut[J]. Grain and Food Industry, 2017, 23(7): 212-216.
3. Zhang Zhongmin, Song Junrui, Guo Jinhua, et al. Analysis of fatty acid content and nutritional value of peanut[J]. Journal of the Chinese Cereals and Oils Society, 2015, 30(4): 106-110.
Peanuts are a very common food in our lives, it is not only affordable but also versatile, and it is loved by many people. However, in recent years, peanuts have been labeled as a "life-booster" for high blood lipids, which has made many people's attitude towards peanuts suddenly turn 180 degrees.
1. What are the benefits of ordinary peanuts? How much do you know about the nutritional value of peanuts?
First of all, peanuts are rich in protein. Protein is one of the basic components that make up the body's cells and is essential for human growth and development and the maintenance of normal function. The protein content in peanuts is very high, about 25%, and its amino acid composition is relatively intact and has high biological activity. A moderate amount of peanut intake can provide the necessary amino acids needed by the human body, promote muscle growth and repair, and enhance the body's immunity.
Secondly, peanuts are rich in unsaturated fatty acids. Unsaturated fatty acids are an important source of essential fatty acids, which play an important role in maintaining cardiovascular health, lowering blood lipids, and preventing chronic diseases.
The unsaturated fatty acids in peanuts are mainly monounsaturated fatty acids and polyunsaturated fatty acids, such as oleic acid and linoleic acid. Moderate intake of peanuts can provide the fatty acids needed by the human body, help maintain cardiovascular health, and reduce the risk of cardiovascular and cerebrovascular diseases.
In addition, peanuts are rich in dietary fiber. Dietary fiber is a substance that is not digested and absorbed by the human body, and has the functions of promoting intestinal peristalsis, regulating blood sugar and blood lipids, and preventing constipation.
Peanuts are high in dietary fiber, especially insoluble dietary fibers such as cellulose and hemicellulose. Moderate peanut intake can increase dietary fiber intake, promote gut health, improve constipation, and help control blood sugar and blood lipid levels.
In addition, peanuts are rich in vitamins and minerals. Vitamin B complex, vitamin E and folic acid are the most prominent vitamins in peanuts, while minerals mainly include potassium, magnesium, iron and zinc.
These nutrients play a vital role in the body's physiology and metabolic processes, providing energy, maintaining enzyme activity, and participating in metabolic reactions in the body. Moderate peanut intake can supplement the needs of vitamins and minerals and maintain the normal physiological functions of the human body.
2. Can't eat peanuts with high blood lipids, is it the truth or a lie?
Peanuts are a common nut food that is rich in protein, unsaturated fatty acids, vitamins and minerals. The fat of peanuts is mainly unsaturated fatty acids, especially monounsaturated fatty acids and polyunsaturated fatty acids. Moderate peanut intake is beneficial to the human body, but excessive peanut intake may lead to hyperlipidemia.
First of all, peanuts have a higher fat content, about 49 grams per 100 grams of peanuts. Although the fat of peanuts is mainly unsaturated fatty acids, which have a certain protective effect on the cardiovascular system, excessive fat intake can still lead to excessive calorie intake, causing weight gain and increased blood lipids. When body fat intake exceeds the body's needs, it can increase triglycerides and cholesterol in the blood.
Secondly, peanuts are high in phospholipids. Phospholipids are important components of cell membranes and play an important role in cell function and metabolism. However, excessive phospholipid intake can interfere with lipid metabolic balance, resulting in dyslipidemia. Studies have shown that ingestion of large amounts of peanuts or peanut products can easily cause lipid metabolism disorders in the human body and increase the risk of hyperlipidemia.
In addition, peanuts are rich in vitamin E and the mineral magnesium. Vitamin E is a fat-soluble vitamin that has an antioxidant effect. Moderate vitamin E intake helps protect the walls of blood vessels and reduces the risk of atherosclerosis.
However, excessive intake of vitamin E can increase blood viscosity, increase cardiovascular burden, and then affect blood lipid levels. Magnesium is one of the essential trace elements in the human body, which can regulate blood pressure and blood sugar, and is involved in fat metabolism. However, excessive magnesium intake can interfere with the balance of blood lipid metabolism and affect health.
In conclusion, eating peanuts does not directly cause hyperlipidemia, but excessive intake or combined with a poor diet may increase the risk of hyperlipidemia. To maintain healthy blood lipid levels, we should pay attention to the moderate intake of peanuts and pair them with other healthy foods, maintain a balanced diet and appropriate physical activity.
3. If you want to stay away from high blood lipids, these six foods must be kept in mind
Hyperlipidemia refers to the high levels of cholesterol and triglycerides in the human blood, which is one of the main risk factors for many cardiovascular and cerebrovascular diseases. Therefore, for people with hyperlipidemia, dietary adjustments are crucial.
First of all, patients with hyperlipidemia should avoid consuming too much fat. High-fat foods can lead to higher levels of cholesterol and triglycerides in the blood, which can increase blood lipid levels. People with hyperlipidemia should try to avoid eating animal fatty foods such as lard, butter, and cream, as well as high-fat foods such as barbecue and fried. These foods contain high amounts of saturated fatty acids and trans fatty acids, which can increase cholesterol deposits and exacerbate dyslipidemia.
Second, patients with hyperlipidemia need to limit their cholesterol intake. Cholesterol is a lipid that is synthesized in our body and is also found in certain foods. People with hyperlipidemia should take care to avoid foods with higher cholesterol content, such as brain, egg yolk, shrimp, eel, etc., which are often referred to as high-cholesterol foods. Instead, choose plant-based foods that are rich in dietary fiber, minerals, and vitamins, such as whole grains, a variety of fruits, and vegetables.
Secondly, patients with hyperlipidemia should avoid the intake of high-sugar foods. High-sugar foods can increase insulin secretion, cause disorders of body fat metabolism, and increase triglyceride synthesis. Therefore, people with hyperlipidemia should limit their sugar intake and reduce their consumption of high-sugar foods such as desserts, carbohydrated drinks, and candies.
The next step is to avoid excessive salt intake. A high-salt diet will lead to an increase in sodium ions in the body, which in turn will cause fluid retention in the body, increase the burden on the heart, further damage the blood vessel wall, and aggravate dyslipidemia.
Another food to avoid is foods that are high in purines. High-purine foods increase uric acid synthesis while also increasing the risk of gout and other metabolic diseases. For patients with hyperlipidemia, it is especially necessary to avoid eating a lot of high-purine foods such as beef and mutton, offal meat, and broth.
Finally, people with hyperlipidemia should also avoid drinking too much alcohol. Excessive alcohol consumption increases the synthesis of cholesterol and triglycerides in the body, which increases the level of lipids in the blood, which in turn exacerbates hyperlipidemia. Therefore, people with hyperlipidemia should limit alcohol consumption, especially hard alcohol.
To sum up, patients with hyperlipidemia need to stay away from the above six foods, including high-fat foods, high-cholesterol foods, high-sugar foods, high-salt foods, high-purine foods, and excessive alcohol consumption.
Only by controlling the diet and choosing food rationally can people with hyperlipidemia improve dyslipidemia and maintain the health and balance of the body. Of course, in addition to dietary adjustment, it is also necessary to pay attention to strengthening physical exercise and maintaining good living Xi, such as quitting smoking and reducing mental stress, so as to effectively control and prevent the harm of hyperlipidemia.