Nuts are rich in fat and high calorie value, but in fact, from the nutritional point of view, it is found that nuts still have many healthy nutrients. If nuts are eaten too much, the balance will be broken, and too much energy will be stored in the body in the form of fat, which will increase the fat and make the human body fat. Therefore, the key to eating nuts is "quantity".
Second, the ideal intake of nuts
Generally, nuts are rich in linolenic acid, oleic acid and other oils, so it is not advisable to eat more. For example, the oil in walnuts can balance fat metabolism, and 2-4 walnuts can be eaten every day; Peanut is rich in high-quality protein, fat and various micronutrients, so it is recommended to eat 8- 10 capsules every day. Pistachio nuts can reduce the cholesterol content, and it is advisable to eat these nuts in moderation. It is recommended to take a small handful (30-50g) a day.
Extended data:
Benefits of nuts:
1, reduce blood sugar
People are generally worried about whether the calories of nuts will cause high blood sugar. Studies have shown that eating nuts in moderation will not only prevent diabetes, but will prevent diabetes. Eating nuts regularly can reduce blood sugar by 0.08mmol/L, and eating walnuts twice a week can reduce the risk of diabetes by 2 1%.
2. Reduce cholesterol
Nuts can lower the level of cholesterol in the blood, and excessive cholesterol is the chief culprit leading to cardiovascular and cerebrovascular diseases. It was found that walnut can reduce 0.27mmol/L total cholesterol and 0.29mmol/L bad cholesterol.
3. Scavenging free radicals
Free radical may be unfamiliar to many people, but this element is particularly active in the human body, which will react chemically with cell tissue and DNA in the human body, thus producing toxic substances, which are harmful to the human body.
However, in order to eliminate free radicals, we might as well eat more nuts, because some nut foods such as sunflower seeds and sweet melon seeds have a strong ability to eliminate free radicals, and their effects even exceed those of strawberries and spinach.
References:
Are nuts "slimming artifacts" or "fattening poisons"? The key is "quantity"-People's Daily Online