Peanuts and melon seeds, many people eat them wrong, remind again: one to gain fat and one to burn fat
"Xiao Liu, your weight is getting heavier and heavier year by year, do you usually like to eat melon seeds and peanuts?"
Sister Wang, a health manager, asked 30-year-old Xiao Liu with concern.
Xiao Liu is a programmer in an IT company, and often works overtime and stays up late to fill his stomach with snacks.
Xiao Liu's face was full of doubts: "Sister Wang, don't they all say that eating nuts is good for the body?
Sister Wang shook her head with a smile, and mentioned the fat secret behind peanuts and melon seeds, which instantly aroused Xiao Liu's curiosity.
01 Why did the little peanut become a fat "good friend"?
The energy density is high, which is easy to cause excess heat
Peanuts have a high fat content, about 44 grams of fat per 100 grams, and their energy density is far higher than that of many common foods.
Although unsaturated fatty acids are good, they should also be in moderation
Peanuts do contain healthy unsaturated fatty acids, but if consumed in excess, these fats can still be stored by the body and become a potential source of body fat gain.
The way you cook determines how high or low the heat is
Peanut products in the form of fried peanuts, peanut butter, etc., are higher in calories due to the addition of oil during cooking. Raw peanuts or roasted plain peanuts are relatively healthy.
Cooperate with exercise to counteract the heat
Even though peanuts are rich in nutritional value, their high-calorie properties cannot be overlooked. The right thing to do is to incorporate peanuts into your overall diet plan and exercise accordingly to avoid calorie accumulation leading to fat gain.
02 melon seeds' secret weapon, it is a fat-burning assister
The calories of melon seeds are not scary
Compared with peanuts, the fat content of melon seeds per 100 grams is about 49 grams, which seems to be higher, but due to the small size of melon seeds, the amount eaten by ordinary people is relatively limited, so there is no need to worry too much.
The dietary fiber in melon seeds helps with weight loss
Melon seeds contain a certain amount of dietary fiber, which can increase satiety, suppress appetite, indirectly help control calorie intake, promote gastrointestinal peristalsis, and be conducive to weight loss.
The magnesium element in melon seeds helps to burn fat
Melon seeds are rich in magnesium, which is involved in a variety of enzymatic reactions in the body, including fat metabolism processes, which helps to improve the body's ability to burn fat.
Chewing burns calories
Chewing melon seeds itself is also an act of consuming calories, although a single consumption is not much, but long-term persistence, small calorie differences will also accumulate.
03Not only peanuts, these nuts may also gain fat, how to eat them correctly?
Almonds and walnuts should also be cautious
Nuts such as almonds and walnuts are also high in fat, but if eaten in moderation and prioritizing plain products without added sugar and salt, their rich protein and essential fatty acids can help to enhance satiety.
Control your daily intake
According to the dietary guidelines for Chinese residents, the daily intake of nuts is 25-35 grams, about a small handful, which can not only meet the nutritional needs, but also effectively control calories.
Serve with low-calorie fruits and vegetables
While eating nuts, with some low-calorie, high-fiber fruits and vegetables, not only tastes better, but also helps to balance the overall diet.
Replace some unhealthy snacks
Replacing high-sugar and high-salt snacks such as potato chips and candies with nuts can reduce the intake of undesirable fats and sugars while ensuring nutrition.
After following Sister Wang's advice, Xiao Liu began to revisit his snack list. He reduced his intake of peanuts to moderate consumption of melon seeds and strictly controlled the portion size of other nut species.
He also learned to make healthy snacks with nuts and fruits and vegetables, instead of high-calorie snacks.
Three months have passed, Xiao Liu has successfully lost some weight and his body has become more shapely, which makes him deeply appreciate the power of scientific diet.
"Eating is like managing money, you have to calculate every penny. This life wisdom also applies to the selection and consumption of nuts.
Only by treating every bite of food wisely and grasping the truth about the fat of peanuts and melon seeds can we enjoy delicious food while maintaining a healthy body and moving towards an energetic life.