As the quality of life improves, everyone is paying more and more attention to their own health. If the editor tells you that there is such a food that can not only be used tonic, but also a good supplement that can be eaten all year round. The answer is - nuts that are small but very nutritious.
When it comes to nuts, some people will have these words in their minds: high calories, high fat, and easy to gain weight.
The fat content in nuts is indeed generally high, ranging from 40% to 80%. But therefore, it is believed that eating nuts will gain weight, and I am afraid it is a bit unfair to blame it.
Harvard University research shows that eating nuts appropriately will not only not gain weight, but may also help control weight without increasing the total daily energy intake.
In addition, nut intake is associated with reduced risk of cardiovascular disease, type 2 diabetes and various types of cancer.
How to choose nuts that belong to your physique? Then follow the editor to read it down!
There are many types of nuts, why don’t you gain weight after eating them?
Common nuts include chestnuts, walnuts, almonds, almonds, cashews, pistachios, pine nuts, hazelnuts, peanuts, sunflower seeds, pumpkin seeds, etc.
If you want to eat nuts without gaining weight, the key is to control the total amount you eat.
my country Dietary Guidelines (2016 Edition) recommends eating an average of 10 grams of nuts per day. You can eat 7 to 8 small nuts such as peanuts, cashews, and almonds, and 2 to 3 large nuts such as walnuts and mawaiian nuts.
It should be noted that the daily edible amount of single-type nuts in the table is the upper limit of the recommended daily intake. For example, eating 2 to 3 walnuts a day will meet the average daily standard, and eating other nuts will exceed the standard.
In order to avoid eating too many nuts at once, you can give priority to buying nuts with separate small packages when buying them, or use a small plastic sealing bag to encapsulate the daily nuts in quantity, and take a small bag each time when eating.
Select your own nuts
In fact, we can choose our own exclusive nuts according to our own different situations.
The editor has specially listed several nuts that need to be highlighted, let’s take a look! ↓
The most suitable nuts for people with "three highs" are: pistachios, pine nuts, and almond kernels.
These three nuts have low fat content and saturated fat content and high dietary fiber content; at the same time, low sodium content and high potassium content. If you are troubled by the "three highs", you should know which nuts you should eat more!
The nuts that can nourish the brain are: walnuts, peanuts, pistachios, sunflower seeds
The nuts that can moisten the intestines and laxatives are: pistachios, almonds, hazelnuts
The nuts that are most likely to gain weight and have the highest fat content are: Brazilian fruit, hawaiian nuts, cashews
It is worth noting that the fat content of hawaiian nuts is as high as 75%! If you are a "three highs" group or an obese group, then you should stay away from this kind of nut.
How to choose daily nuts
Comprehensive: Life Times, Oriental Satellite TV famous doctor talks about health care, human health
Editor: Chen Yilin
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[Source: Shanghai Xuhui]
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