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Peanuts and melon seeds are indispensable snacks in traditional Chinese festivals, and in addition to bringing a festive atmosphere, they are also nutritious and healthy foods.
Peanuts, known as "plant-based meat", contain up to 25%-30% protein, and the amino acid composition of its protein is close to perfect, making it an excellent source for maintaining good health.
Peanuts are also rich in vitamin E, B vitamins and a variety of minerals, such as potassium and magnesium, which are especially beneficial for cardiovascular health. Melon seeds are also not far behind, it is rich in unsaturated fatty acids, especially linolenic acid, which can help lower bad cholesterol levels in the body and prevent heart disease.
In Chinese culture, peanuts and melon seeds are eaten on festivals such as the Spring Festival, not only because they are delicious, but also because they symbolically bring good luck and reunion. Although they are highly nutritious, excessive consumption can bring side effects, such as eating too many calories and fat, so eating them wisely is the key to staying healthy.
Health benefits and risks of nuts
Nut foods have shown significant health benefits in the prevention of many chronic diseases due to their unique nutritional profile. The study states:
Regular and moderate consumption of nuts can help reduce the risk of cardiovascular disease, mainly due to their abundance of unsaturated fatty acids, which improve blood lipid levels and prevent atherosclerosis. The dietary fiber in nuts can help regulate intestinal function and prevent bowel cancer.
Nuts are high in calories, and eating them without moderation can easily lead to excessive total calorie intake, which can increase the risk of obesity. Obesity is not only associated with heart disease, diabetes and other diseases, but also may aggravate psychological stress and affect quality of life. Knowing how to balance your nut intake and avoid excess is a skill that every consumer should master.
The Case of Fangfang: Nut Consumption and Weight Management
Fangfang's story is a realistic cautionary tale about weight management and social stress. 22-year-old Fangfang experienced ridicule and discrimination in appearance in the workplace because of obesity.
She tried dieting to address her weight problem, but ended up in hospital for malnutrition. Doctors point out that relying solely on dieting to lose weight is unscientific and unhealthy, and that a balanced diet and a reasonable exercise plan should be adopted.
Fangfang's mistake lies in not properly understanding the nutritional value of food and its importance to health. Nuts are good, but the key is to master the right amount.
Properly incorporating peanuts or melon seeds into your daily diet can provide the body with the necessary fats and proteins, but only if you avoid excessive consumption. By adjusting her diet and increasing the amount of exercise, Fangfang gradually found a health management method that suits her.
The right way to eat nuts
In the world of nutrient-rich nuts, it's especially important to eat them correctly to help us get the most out of their health benefits.
A reasonable nut intake is essential to prevent excessive calorie intake. The general recommended healthy intake is a small handful (about 28 grams) per day, which is enough to provide the necessary nutrients without consuming too many calories.
The time when nuts are eaten is also important. Eating nuts as part of breakfast or as a snack after lunch can help stabilize blood sugar and avoid energy troughs in the afternoon.
Nuts can be incorporated into the daily diet in many forms. Sprinkle crushed nuts on top of yogurt or oatmeal to not only add to the taste of the food, but also enhance the nutritional value. For those looking for innovative recipes, nut butter or baked goods made with nuts are delicious and healthy options.
How to eat nuts safely for special populations
For special populations, such as people with a history of food allergies, people with diabetes, pregnant women and the elderly, nuts need to be eaten with more care.
For people with nut allergies, avoiding nuts is a must, and food labels should be carefully checked in case foods containing nut ingredients are consumed. For diabetics, choosing nut products with low or no added sugar is a healthy option to avoid a rapid rise in blood sugar.
When pregnant women consume nuts, they can be used as a source of high-quality protein and healthy fats, which can contribute to the healthy development of the fetus. However, pregnant women should avoid excessive intake to avoid making weight management more difficult.
For older adults, nuts are a good food to increase nutrient density and provide essential fatty acids, but make sure nuts are handled properly so that they are easy to chew and digest.
Health advice combined with modern nutrition
Based on modern nutrition research and guidelines, nuts not only provide rich nutrients, but also play an important role in weight control and chronic diseases.
The unsaturated fatty acids in nuts are especially beneficial for cardiovascular health and may reduce the risk of heart disease. The fiber in nuts also contributes to the health of the digestive system and can prevent the occurrence of intestinal diseases.
In order to make the intake of nuts more scientific and healthy, it is recommended that consumers adopt a variety of eating methods and pay attention to the storage methods of nuts to avoid rancidity or mold of nuts caused by improper storage. Nuts should be stored in a dry and cool place, away from direct sunlight and high temperatures, to maintain the flavor and nutritional value of the nuts.
When eaten wisely and stored properly, nuts not only add variety and fun to our diets, but also help us maintain and improve our health. With the above methods, everyone can reap the health benefits of nuts while enjoying the delicious taste.
Finally, do you have any experiences and opinions that you would like to share?