When it comes to snacks, many people feel unhealthy.
But today, a snack is strongly recommended to everyone. It is a healthy food in the nutritional industry.Eating one every day can not only solve the nagging, supplement energy, but even reduce the risk of the onset of multiple diseases.
That’s right!This delicious and nutritious snacks are nuts!
01
Nuts delicious and nutritious
Nuts are delicious. This is beyond doubt.Nuts with high fat content, such as cashews, happy fruit, walnuts, hazelnuts, almonds, pine nuts, peanuts, sunflower seeds, watermelon seeds, pumpkin seeds, etc. The taste is fragrant and crispy.And the nuts with high starch content, such as chestnuts, lotus seeds, coriander, diamonds, ginkgo, etc. The taste tastes glutinous.Many people eat nuts, one by one, there is a feeling that can’t stop.
Nuts are the essence of plants, which are generally rich in nutrition.
From the perspective of nutritional components, the fat content of nuts is generally 35%to 80%. The fatty acids contained are mainly unsaturated fatty acids, and unsaturated fatty acids are healthier fatty acids.
The protein content is mostly 12%to 36%, which is an important source of plant protein.Carbohydrates are generally less than 15%.At the same time, the content of dietary fiber is high, rich in iron, zinc, calcium, magnesium, potassium, etc. It is a good source of various trace elements. It is rich in vitamin E and B vitamins.Element.
Therefore, the nutritional value of nuts is very high, and it has excellent effects on the growth and development of the human body, enhancing physical fitness, and preventing diseases.The World Health Organization attributed nuts to the best brain -healthy food. The American "Times" magazine has selected it as one of the top ten nutritional foods.
02
There are many benefits to eating strong nuts in moderation
Do you think nuts are just nutritious?A healthy diet model, such as the Mediterranean diet, the diet (anti -hypertension diet), etc., etc., all advocate eating nuts often. The benefits of eating nuts often include multiple aspects:
1. Protect the cardiovascular system
Nuts are good sources of unsaturated fatty acids, and also contain protein, minerals, vitamins, cellulose, plant alcohol and polyphenols that are beneficial to heart health, which has a certain protective effect on cardiovascular.
Long -term consumption nuts can effectively reduce low -density lipoprotein cholesterol, improve glucose metabolism, and other cardiovascular risk factors, reduce the risk of major cardiovascular events, and reduce the risk of death.
2. Reduce patients with type 2 diabetes due to death risk
Type 2 diabetes is a common problem facing global public health. Patients with type 2 diabetes are complicated with heart disease, and the risk of stroke and high cholesterol is also high.Edible nuts are conducive to controlling blood sugar, blood pressure, lipid metabolism, inflammation and endothelial dysfunction.
In 2019, the CirCulating Research (CirCulating Research "released a study of Harvard University of Public Health, indicating that eating more nuts and cardiovascular diseases in patients with type 2 diabetes, all related to the decline in death risk.EssenceAnd regardless of whether there is a habit of eating nuts before diabetes diagnosis, actively eating nuts after diagnosis can benefit health.[1]
3. Reduce the risk of cancer
A study published in the British Journal of Nutrition in 2006 stated that the unsaturated fatty acids, high -quality protein, fiber, vitamins, minerals, plant chemicals and other biological active substances are rich in nuts.It may have potential anti -cancer, anti -inflammatory and antioxidant characteristics, so intake of nuts may be beneficial to patients with most chronic diseases.[2]
In 2018, "Clinical Oncology Magazine" published a large -scale clinical study carried out by Yale Cancer Center. It was found that eating nuts has many benefits to patients with colon cancer.For cancer patients, the survival rate of disease -free during the 6.5 -year follow -up period increased by 42%, and the overall survival rate increased by 57%.[3]
4. Reduce the risk of obesity
Although nuts are rich in fat and calories, many studies have found that eating nuts properly does not make people gain weight.
The team led by John Sievenpiper, an associate professor at the Department of Nutrition Science, University of Toronto, Canada, published a study of 121 clinical trials and forward -looking research results in the Obesity Review magazine.The number of samples exceeds 500,000, covering a variety of nuts (almond, Brazilian nuts, cashews, hazelnuts, Australian nuts, pecans, pine nuts, happy fruits, walnuts and peanuts), and people of various health conditions and states.Eating nuts does not cause obesity.[4]
"American Clinical Nutrition Magazine" once published a study on long -term consumption of nuts and obesity. It was found that adding nuts to the diet in restricted calories has nothing to do with weight gain, and the weight loss is more alleviated.[5] Therefore, as long as you eat it right, nuts will not make people gain weight.
5. Improve sperm quality
Researchers at the University of Utah’s University of Medicine published a research paper in the Andrology magazine, showing that the number of sperm, survivability, exercise ability, and sports ability, and exercise ability, and exercise ability, and exercise ability, and sports ability, and sports ability, and walnutsform.[6]
03
How to eat nuts healthily?
Since there are so many benefits of nuts, can we eat freely and unrestrainedly?Of course not, pay attention to the following 3 points to eat nuts:
1. Eat less (add sugar, salt, starchy fried) nuts.
The processing nuts that have been processed are better, but they are added with salt and sugar to season, or a layer of powder is added outside and fried. It is easy to eat more.Entering more sugar and salt is not friendly to your health.
2. Eat in moderation, don’t eat too much.
The nutritional value of nuts is high and good for health, but it must be appropriate.The "Dietary Guidelines for Chinese Residents" recommends 50 ~ 70 grams per week, which is equivalent to about 10 grams per day.
3. The preferred nuts of the original and small bags.
To eat nuts healthy, try to choose the original nuts. In particular, the mixed nuts of small bags are recommended. It not only eats multiple types of nuts, is also convenient for control, and it is also convenient to carry it with you.(Popularization China)
references:
[1] Gang Liu, Et Al., Nut Consumption in Relation to Cardiovascular Disease Incision and Mortality among Patients with Diabetes Mellitus.CirCulating Research. 2019.
[2] Gonzalez, C.A. And J. Salas-SALVADO, The Potential of Nuts in the Prevention of Cancer. British Journal of Nutropion, 2006.96 SUPPL 2: P. S87-94. S87-94. S87-94. S87-94.
[3] FADELU, T., Et Al., Nut Consumption and Survival in Patients with Stage III Colon Cancer: Results from Calgb 89803 (Alliance). 55413.
[4] Nishi Sk, Et Al. Are Fatty Nuts A Weighty Concess? A Systematic Review and Meta-Analysis and Dose-Response Meta-Regression Cohors and Randomi Zed Controlled Trials. OBES Rev. 2021 Nov; 22 (11): E13330. Doi: 10.1111/OBR.13330. EPUB 2021 SEP 8. PMID: 34494363.
[5] Jackson CL, Hu FB. Long-Term Associations of Nut Consumption with Body Weight and Obesity. Am j clin nutr. .113.071332.
[6] Albert Salas eHuetos Emma R. James.et Al.Sperm DNA METHYLATION Changes after Short‐term Nut Supplementation in Healthy Men Consumping A Western‐Style Diet.httttp :httttp :httttp: //doi.org/10.1111/andr.12911
[7] Albert Salas-Huetos, † ORCID, Jananee Muracharan, Serena Galiè Et Al.effect of Nut Consumption on ERECTILE and Sexual Function in Healthy Males: A SeCon Dary Outcom Analysis of the Frtinuts Randomized Controlled Trial.nutrients 2019. http:////////////////////////////doi.org/10.3390/nu11061372
Author: Zeng Xinyue Science Popularization Creator
Review: Director Zhong Kai Kexin Food and Health Information Exchange Center
Planning Editor: Cui Yanhao
