What are the benefits of eating nuts?
Nuts, also known as shell fruits, are mostly cotyledons or endosperm of plant seeds, which have high nutritional value.
Nuts are generally divided into two categories: first, tree nuts, including almonds, cashews, hazelnuts, walnuts, pine nuts, chestnuts, ginkgo (ginkgo), pistachios, macadamia nuts, etc. The second is seeds, including peanuts, sunflower seeds, pumpkin seeds and watermelon seeds. Nuts contain protein 36.0%, fat 58.8%, carbohydrate 72.6%, vitamins (vitamins B and E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc.
Scavenging free radicals
Free radicals are very active and will react with cell tissues and DNA in the human body, resulting in toxicity and damage. Studies have shown that some nut foods, such as sunflower seeds, have strong ability to scavenge free radicals, and their effects can be compared with those of strawberries and spinach.
Reduce the risk of type 2 diabetes in women.
Researchers from the Department of Nutrition, School of Public Health, Harvard University conducted a follow-up survey on 84,000 women aged 34-59 in 1 1 countries for 16 years. The results showed that eating more nuts would significantly reduce the risk of type 2 diabetes. They believe that nuts are rich in unsaturated fats and other nutrients, which help to improve the balance between blood sugar and insulin.
Reduce the rate of sudden cardiac death
Because some components in nuts have antiarrhythmic effects, eating nuts is obviously related to reducing sudden cardiac death after controlling the known heart risk factors and making a reasonable diet. Compared with people who seldom or never eat nuts, people who eat nuts twice or more a week have lower risk of sudden cardiac death and death from coronary heart disease.
Regulating blood lipid
In 2002, Professor Xiao Ying from peking university health science center and others took 85 patients with hyperlipidemia as subjects, and gave them 75 grams of American almond every day for 4 weeks, and observed their blood lipids. The results showed that the serum total cholesterol and apolipoprotein B decreased significantly and apolipoprotein A 1 increased significantly after taking almond. It shows that American almond rich in monounsaturated fatty acids has a good regulating effect on blood lipid and apolipoprotein levels in patients with hyperlipidemia.
Improve eyesight
It is found that chewing intensity plays a certain role in improving vision, and eating more nuts can improve vision. The ciliary muscle of the eye can adjust the lens of the eyeball, and the adjustment function of the ciliary muscle depends on the muscle strength of the face, and the enhancement of the muscle strength of the face benefits from the chewing intensity. Modern people's food is softening day by day, and little or no chewing is needed when eating, which weakens facial muscle strength, reduces the adjustment function of ciliary muscle to eyeball lens, and easily reduces vision. Therefore, to improve your eyesight, you should eat more hard food and stick to chewing food fully for a long time.
Bunao yizhi
Brain cells are made up of 60% unsaturated fatty acids and 35% protein. Therefore, for the development of the brain, the first nutrient needed is unsaturated fatty acids. Nut food contains a lot of unsaturated fatty acids, high-quality protein of 15%~20% and more than a dozen important amino acids, which are the main components of brain cells. Nuts are also rich in vitamins B 1, B2, B6, vitamin E, calcium, phosphorus, iron and zinc, which are beneficial to brain nerve cells. Therefore, eating nuts is very beneficial to improve brain nutrition, especially suitable for pregnant women and children.
The effect of common nuts chestnuts "the fruit of kidney"
Known as the "king of dried fruits", it is also called "ginseng fruit" abroad. Traditional Chinese medicine believes that chestnuts are sweet and warm, non-toxic, and have the functions of "invigorating qi and spleen, thickening stomach and intestines, tonifying kidney and strengthening tendons, promoting blood circulation and stopping bleeding". Chestnuts are rich in soft dietary fiber, and diabetics can also taste them in moderation. However, chestnuts are difficult to digest raw and cooked food is easy to stagnate, so it is not advisable to eat more at a time.
Pistachio heart "bodyguard"
Rich in arginine, it can not only alleviate the occurrence of arteriosclerosis, but also help to reduce blood lipids, reduce the risk of heart attack, lower cholesterol and relieve acute mental stress reactions. The purple-red fruit coat of pistachio contains anthocyanin, which is a natural antioxidant, while the emerald nut is rich in lutein, which is not only antioxidant, but also beneficial to protect the retina.
Sunflower seeds protect cardiovascular system.
Sunflower seeds are also the best among melon seeds, and they are quite rich in nutrition. Eating a handful of sunflower seeds every day can meet the vitamin E needed by the human body for one day. Protein contained in sunflower seeds can be compared with all kinds of meat, especially arginine, which is indispensable for semen production.
Eating sunflower seeds often has a certain effect on preventing coronary heart disease and stroke, lowering blood pressure and protecting vascular elasticity. Medical scientists believe that sunflower seeds can cure insomnia, enhance memory and prevent cancer, hypertension and neurasthenia.
Nuts are poisonous and moldy in five cases.
Many nuts are easily contaminated by Aspergillus flavus, which produces a highly toxic substance-aflatoxin, which can cause people to have a fever, vomit and even be life-threatening. Aflatoxin also has a strong carcinogenic ability, which has great damage to human organs. Therefore, moldy nuts must not be eaten. Once the nuts in your mouth are found to be bitter, musty or spicy, spit them out and rinse your mouth in time.
Stir-fried
Nuts contain a lot of fat, protein and carbohydrates, and ordinary heating is not enough to destroy them. However, when the nuts are scorched, the temperature is already above 200℃. At this time, these nutrients, which were originally beneficial to the body, begin to partially transform into carcinogenic substances such as benzopyrene, heterocyclic amines and acrylamide. Therefore, the roasted nuts are not suitable for eating.
Wax-trimmed
On the one hand, adding paraffin when processing nuts will make the products brighter and sell better, and it is not easy to become damp and soft. If the nuts you see are shiny and obviously "beautiful" than ordinary nuts, it is likely that paraffin is added; On the other hand, some vendors add paraffin wax to the long-standing backlog of nuts with bad color to "beautify" them and use them as inferior products. The industrial paraffin used by vendors is not pure, and it contains impurities such as heavy metals, which is harmful to health.
Too strong in taste
First of all, the heavier the taste, the more salt is added; Secondly, many nuts with heavy taste and strong fragrance are processed with essence, saccharin and other substances, and butter-flavored nuts are also added with margarine, which is not good for the body; Finally, the heavier the taste of nuts, the greater the possibility of hidden deterioration behind their delicacy.
Dusty
Responsible merchants will pay attention to the cleanliness of nut raw materials and the dust prevention of products. There are also many products on the market with many impurities such as dust in raw materials and no cover when selling. Therefore, when consumers buy, it is best to look at the bottom of the vessel containing nuts carefully. Unclean nuts often fall a layer of ash under the vessel.
What should you pay attention to when eating nuts?
1, nuts are rich in a lot of dietary fiber and a lot of oil, which has a strong "smooth bowel" effect. Anyone who is suffering from diarrhea, acute infection of digestive tract, and fat indigestion should temporarily prevent eating nuts.
2, the general cooking method of nuts is roasting and frying, even frying, and sprinkling salt, which easily leads to the boring feeling of the mouth and throat. Therefore, patients with pharyngolaryngitis and oral ulcer should try to eat less or not to eat roasted, fried and fried nuts. Be able to think about eating raw nuts, or eating cooked nuts.
3. Because the nuts are in large granules, it is not easy to chew them. When children eat them, they can slip into organs because of coughing, joking, etc., leading to serious safety accidents. Therefore, preschool children should be looked after by adults when eating nuts, especially children under 3 years old whose swallowing control ability is not yet mature. It is best to chop nuts and eat them to prevent the risk of attack.
4. Special attention should be paid to the fact that a very small number of people have allergic reactions to nuts, causing skin itching, throat edema and other reactions, and severe people can die. All such patients should be forbidden to eat the corresponding nuts.