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After the age of 60, does eating walnuts really "clog" blood vessels? The truth is surprising!
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The early morning sun shines through the window lattice, sprinkled on Grandma Li's face covered with traces of time, and she is carefully putting a pinch of walnut kernels into the thermos cup, ready to soak in hot water, a habit she has not been able to shake for many years
"Mom, eat less walnuts, it is said on the Internet that it is not good for the elderly to eat too many walnuts, they are prone to high blood lipids, and they are prone to heart disease!" The son's words, like a pebble thrown into a calm lake, broke Grandma Li's calm morning
Grandma Li sighed in her heart, the thermos cup in her hand was almost not steady, from childhood to adulthood, walnuts are known as "longevity fruit" nourishing products, how did they become the culprit of "blood vessel blockage"? Grandma Li was skeptical and decided to study it carefully
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Walnuts: the brain's "treasure trove of nutrients"?
Walnuts have long been regarded as a good product for brain health, mainly due to their rich nutrients
Walnuts are rich in Omega-3 fatty acids, especially α-linolenic acid, which cannot be synthesized by the human body itself and must be ingested from food, α-linolenic acid is an important component of the brain and retina, which is essential for fetal brain development and infant vision development, and can also effectively delay cognitive decline in the elderly and prevent Alzheimer's disease
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Walnuts are also rich in antioxidants, such as polyphenolic compounds and vitamin E, which can effectively scavenge free radicals, reduce oxidative stress, protect cells from damage, and have a positive effect on delaying aging and preventing chronic diseases
Walnuts also contain a variety of nutrients such as high-quality protein, dietary fiber, vitamins and minerals, which can provide comprehensive nutritional support for the human body
It is precisely because of these rich nutrients that walnuts have shown certain positive effects in improving memory, preventing cardiovascular disease, anti-aging, etc., and many studies have shown that moderate consumption of walnuts can improve the cognitive function of the elderly, reduce the risk of cardiovascular disease, and even help control weight and prevent diabetes
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After the age of 60, can walnuts still "replenish the brain"?
In recent years, a growing number of studies on the elderly have found that walnuts' "health aura" seems to be fading, and some studies have pointed out that excessive consumption of walnuts may increase the risk of cardiovascular disease in older adults.
We need to face up to the fact that walnuts have a high fat content, every 100 grams of walnut kernels, the fat content is as high as 60-70 grams, although most of them are unsaturated fatty acids, which are beneficial to human health, but excessive intake will still increase the burden on the cardiovascular system, especially for the elderly who have three high problems, it is necessary to control the intake carefully
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The calories of walnuts are not low, the calories per 100 grams of walnut kernels are as high as 654 kcal, which is equivalent to the calories of two bowls of rice
Due to the deterioration of the digestive system, some elderly people may experience problems such as indigestion, bloating, and diarrhea when they eat a large amount of walnuts, which is not conducive to health
How to eat walnuts correctly to harvest health?
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So, does this mean that the elderly are going to say goodbye to walnuts completely? The answer, of course, is no
"Aside from the dosage to talk about toxicity is a hooligan", this sentence also applies to walnuts, the key is how to eat scientifically, in order to enjoy the delicious harvest health
1. Control the amount of consumption:
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According to the recommendations of the "Dietary Guidelines for Chinese Residents", the daily intake of nuts for adults is 25-35 grams, which is equivalent to the amount of a small handful of shelled walnuts, and the elderly can appropriately reduce it according to their own conditions, and it is recommended to eat 3-5 pieces a day
2. Choose plain walnuts:
In order to cater to the taste of consumers, many walnuts on the market will add a lot of salt, sugar, spices, etc., these additives will increase the burden on the body and reduce the nutritional value of walnuts
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3. Pair with other foods:
Don't snack on walnuts, but eat them with other foods, such as in oatmeal for breakfast or sprinkled in salads, to add flavor to the food and control your intake to avoid overnutrition
4. Pay attention to your body's reactions:
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Everyone's physique is different, and the tolerance to food is also different, if you have indigestion, diarrhea and other uncomfortable symptoms after eating walnuts, you should stop eating them in time and consult a doctor or dietitian for advice
Not all nuts are suitable for seniors!
In addition to walnuts, there are also a variety of nuts on the market, such as peanuts, melon seeds, almonds, cashews, etc., and the nutritional value of these nuts and the suitable people are also different
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1. Peanuts:
Peanuts are rich in protein, unsaturated fatty acids, vitamin E and other nutrients, the price is close to the people, is a good and cheap health food, but peanuts are easy to be damp and moldy, producing aflatoxins, it is recommended to choose regular manufacturers of peanuts, well-packaged peanuts, and pay attention to storage methods, to avoid moisture
2. Melon seeds:
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Melon seeds are rich in unsaturated fatty acids, vitamin E, selenium and other nutrients, but melon seeds are easy to catch fire, so it is recommended to eat them in moderation and pay attention to replenishing water
3. Almonds:
Almonds are rich in nutrients such as vitamin E, magnesium, and dietary fiber, but almonds contain more phytic acid, which may affect the absorption of minerals such as calcium and iron
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4. Cashews:
Cashews are rich in nutrients such as monounsaturated fatty acids, proteins, and magnesium, but cashews are higher in fat and calories, so it is recommended to eat them in moderation and avoid consuming too much fat and calories
Epilogue:
Walnut, this small nut, carries people's good wishes for health and longevity, any food has its two sides, only scientific selection and consumption, in order to truly play its health value
For the elderly, instead of being entangled in "whether you can eat walnuts", it is better to focus on "how to eat", control the amount of food, choose the right type of nuts, and match a balanced diet, in order to truly enjoy a healthy and delicious life!
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