A high-fat, high-calorie healthy food
In the natural forest, there are some small animals that do not migrate or hibernate, such as squirrels, hamsters and hedgehogs. They hide for the winter by storing food, so many nuts will be collected from autumn and stored as winter food.
Why are nuts suitable for winter?
Nuts are rich in vitamin B group, folic acid, vitamin E and other nutrients, as well as iron, zinc, calcium, magnesium and other minerals, as well as a certain amount of protein. These substances are conducive to people's resistance to cold in winter, in which calcium has a certain relationship with the heat production capacity of the human body. Iron helps the human body transport oxygen and ensures the normal biological oxidation. Adequate vitamin E intake from seed foods is beneficial to smooth blood circulation.
Therefore, nuts have strong heat production capacity, which can make blood circulation good, especially suitable for people with cold hands and feet in winter to supplement nutrition.
Nutritional value of nuts
Nuts, mostly mature in autumn, belong to plant seeds, nutritional value is very high. Because seeds contain various nutrients needed for plant germination and growth, and are also rich in antioxidants, they are very beneficial to human health.
Nuts rich in fat, fat content can reach more than 40%, protein content is generally between 12-36%, carbohydrates are below 15%. Nuts are rich in essential fatty acids and essential amino acids. The protein of some nuts is similar to that of soybeans, and the fatty acids in most nuts are mainly monounsaturated fatty acids. For example, walnuts and pine nuts have higher content of polyunsaturated fatty acids; sunflower seeds, watermelon seeds and pumpkin seeds have higher content of linoleic acid, and walnuts are a good source of α-linolenic acid; peanut species have higher content of nicotinic acid and almond. The content of vitamin B2 is higher. Therefore, eating nuts in moderation every week is very beneficial to human health.
The content of 5 main fatty acids in 6 kinds of nut plants
How many nuts to eat every day?
Zhang Shuangqing, an associate researcher at the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, said: Nuts are high in nutrition, but they are also high in fat. It is no exaggeration to describe them as "one bite of nuts and half a bite of oil". Therefore, nuts should be eaten in limited quantities.
According to the Balanced Diet Pagoda for Chinese Residents (2016), the recommended daily intake of soybeans and nuts is 25-35g within the energy requirement level range of 1600-2400kcal. Soybeans include soybeans, black beans, and green beans. Common soy products include tofu, soy milk, dried tofu and thousands of pieces; nuts include peanuts, sunflower seeds, walnuts, almonds, and hazelnuts.
Nuts can be used as dishes, can be added to meals as cooking accessories, or together with soybeans and coarse cereals to make cereal porridge. Nuts can also be used as snacks, which is the first choice for healthy snacks and can also add food diversity. The recommended intake of nuts is about 70g per week (about 10g per day). What is the approximate weight of 10g of nut kernels? About 2-3 walnuts; 4-5 chestnuts; a handful of pine nuts (equivalent to 30-35g of pine nuts with skin).
Warm Guide: How do nuts enter the dish?
Can be used directly to stir-fry and mix into cold dishes. Cold dishes are relatively simple, just sprinkle them directly into the mixed dishes. When cooking, remember to add them later and don't throw nuts into hot oil first.
Because the fatty acids contained in nuts are mostly unsaturated fatty acids, and their heat resistance is very poor. After frying, they will lose their health effects, and even bring oxidative polymerization products and trans fatty acids.
Most nuts contain large amounts of unsaturated fatty acids with two double bonds;
Walnuts and pine nuts contain alpha-linolenic acid with 3 double bonds;
Walnut also contains four double bonds of arachidonic acid.
In addition, vitamin E and vitamin B in nuts are also difficult to tolerate frying. Therefore, it is suggested that when the dishes are about to be fried, nuts should be added and turned evenly.
In fact, the simplest way to stir-fry or cold mix is to directly put nuts into small dishes and put them on the dining table. When eating, they are cold dishes and eat with other dishes and staple food. It is simple and convenient, and the taste is very good!
warm guide: nuts when snacks should pay attention to what?
It is said that nuts are healthy and nutritious. Many girls like to eat nuts as snacks in winter, such as melon seeds, almonds, cashews, peanuts, etc. However, the fat of most nuts is not to be underestimated, and it is also a kind of high-calorie food. The weight should be grasped well, and you must not overeat it! Let's take a look at several common nut calories (from high to low):
① Pine nuts: 665kcal/100g
[Nutritional value] pine nuts are rich in fat, palmitine, volatile oil, etc., which can moisten the intestines and defecate, laxative and not injure the healthy qi.
[avoid matters] especially suitable for elderly frail, postpartum, constipation after illness.
② Walnut: 646kcal/100g (fat content about 58%)
[Nutritional value] Walnut is the king of antioxidants. It contains linoleic acid, linolenic acid, phospholipids, vitamin E, carotene and other nutrients to protect the cardiovascular system and prevent coronary heart disease, stroke, and Alzheimer's disease.
[Precautions] The elderly can choose to eat 1-2 walnuts a day; but walnuts are hot and contain a lot of fat, and they are not suitable for people with excessive internal heat and diarrhea.
③ Sunflower seeds: 609kcal/100g
[nutritional value] vitamin e rich, can alleviate the symptoms of neurasthenia.
[avoid matters] suitable for poor sleep.
[nutritional value] almonds are rich in monounsaturated fatty acids, which are beneficial to heart health; they contain antioxidants such as vitamin E, which can prevent disease and premature aging. Almonds also contain a certain amount of carotene, ascorbic acid and bitter amygdalin.
[avoid] suitable for diabetic patients or menopausal women eating.
⑤ Peanut: 574kcal/100g
[Nutritional Value] Peanut has 25% ~ 36% protein and 40% fat content. Peanut is also rich in vitamins B2, PP, A, D, E, calcium and iron. It is a high-calorie, high-protein, high-fiber food.
[taboo] peanut is tuberculosis patients and cancer patients quite good food; but hyperlipidemia should be peeled to eat.
⑥ Hazelnut: 561kcal/100g
[Nutritional value] Hazelnut contains 8 kinds of amino acids needed by the human body, and its content is much higher than that of walnut. The content of various trace elements such as calcium, phosphorus and iron in hazelnut is also higher than that of other nuts.
[taboo] hazelnut helps to maintain a balanced diet, can be used as the first choice for children's snacks at home.
⑦ Cashew: 559kcal/100g
[Nutritional value] cashew nuts are rich in oil, which can not only moisten the intestines but also help to emollient beauty. The content of vitamin B1 in cashew nuts is second only to sesame and peanut, which can supplement physical strength and eliminate fatigue.
[Precautions] For women who often work overtime and eat irregularly, it is recommended to choose cashew nuts as snacks. However, cashew nuts are not suitable for patients with severe biliary dysfunction, enteritis and diarrhea, and obesity and allergies should also be used with caution.
When should nuts be eaten?
In fact, eating nuts outside meals does make people fat, because their fat content is very high, ranging from 40% to 80%, eating nuts after meals can easily lead to excessive energy intake during the day, especially after dinner while watching TV while eating nuts, unconsciously eat more.
However, if the timing of eating nuts in the meal, the situation is completely different. Some nuts have high dietary fiber content, especially large almonds, small almonds, hazelnuts and other nuts, which have a strong sense of satiety, and when you eat nuts during meals, you can appropriately subtract the corresponding staple food content, and you will not add an extra meal. The total energy.
Studies have shown that if large almonds are included in a meal and eaten together with starchy staple foods, the feeling of fullness after a meal can last longer, even until the next meal, and the satiety effect can last as long as a whole day. In other words, when eating, the combination of "almond starch staple food less oil dishes" is used instead of "starch staple food more oil dishes". The former is more conducive to controlling food intake and weight control under the same energy intake.
Are nuts worth breaking or squeezing?
Complete nuts contain protein, essential fatty acids, a small amount of starch, dietary fiber, a variety of vitamins and minerals. Nuts are cut into pieces, crushed will seriously damage the dietary fiber and protein structure, and squeezed into nut oil only essential fatty acids and vitamin E. Therefore, the nutritional value of the whole nut is definitely better than nut slices and nut oil.
For people with high blood sugar and blood lipids, eating whole nuts is more conducive to blood sugar control, can improve satiety, and is beneficial to prevent the rise of blood lipids. Studies have confirmed that compared with broken nuts, the whole grain will feel more full when eaten, and the effect of controlling blood sugar rise after meal is better. Because the whole nut has a tight texture and high fiber content, it is difficult to chew and grind thoroughly, so the digestion speed is slow, and the rise rate of blood sugar and blood lipid will naturally be slower.
However, for those who have indigestion, or for those who are anaemic and zinc-deficient and are particularly concerned about mineral absorption, it is better to eat nuts crushed or ground into a sauce.
Can nuts treat diabetes?
According to a report by the American "Internet Doctor of Medicine" website, a new study published in the journal Diabetes Care found that replacing part of the staple food with the same amount of nuts is more beneficial to the control of blood sugar and blood lipids in diabetic patients.
According to a survey of 117 patients with type 2 diabetes by researchers from the University of Toronto in Canada, it was found that the levels of glycosylated hemoglobin and bad cholesterol were significantly lower in diabetic patients who replaced the corresponding staple food with 57 grams of nuts and sugar friends who did not eat nuts.
Dr. Cyril Kendall, the head of the new study, said: When making staple foods for patients with type 2 diabetes, add an appropriate amount of almonds, pistachios, walnuts, hazelnuts, cashews and other nuts, about 55-60 grams per day, which can increase vegetable oil And protein intake without increasing the patient's weight. However, pay attention to the selection of dry roasted unsalted nuts.
Selection and collocation of nuts
How to choose nuts? First, choose plain, avoid salt-fried, sugar-baked, or even over-oil, which can reduce the intake of oil, salt and sugar; second, try not to choose open or peeled, because the unsaturated fatty acids in nuts are easily oxidized, oxidized nuts have a bad oil taste, resulting in free radicals that accelerate human aging and increase the risk of cancer.
Learn to match nuts! There are many kinds of nuts, and each has its own nutritional value. For example, pistachio, bigroot and macadamia fruit are rich in vitamin B1, which are 4 times, 6 times and 12 times that of walnut respectively. Almond has obvious advantages in vitamin B2; Pistachio and pine nuts have a lot of vitamin E. Therefore, it is recommended to eat nuts with each other or in rotation to make nutrition more comprehensive and richer.
5 situations that should not eat nuts
① should not eat before going to bed
Although the unsaturated fatty acids contained in nuts are good for health, they can easily lead to acid reflux.
② Diarrhea should not be eaten
The rich dietary fiber and fat in nuts can moisten the intestines and defecate, but people with diarrhea should not eat it for the time being, otherwise it will aggravate the symptoms.
It is not suitable to eat after big fish and big meat.
If you have eaten a lot of meat in three meals a day, you should not eat nuts, otherwise you will exceed the standard of fat intake and cause obesity.
④ throat inflammation or allergy should not eat
Nuts are generally very dry, eat will aggravate dryness, congestion and other symptoms of fire. In addition, people who eat nuts are prone to allergies should pay more attention, and it is best not to eat them.
Infants should not eat
Infants and young children under 3 years old eat nuts with larger particles, which has a high risk of suffocation, and even life-threatening in severe cases. Nuts can be mashed or ground into complementary foods for consumption.
Always remember: nuts are very nutritious. Although they are high in fat, they are all good fats, but they should not be eaten too much. Appropriate "add a handful" to the meal every day, which has good weight loss effect and good sugar control effect! In the past, many studies have shown that people who insist on eating the right amount of nuts every day have a lower probability of suffering from cardiovascular and cerebrovascular diseases and live longer!