The efficacy of nuts:
Nuts are the essence of plants, and they are generally rich in nutrients, containing protein, oil, minerals and vitamins. Winter is a good season to eat nuts. Most nuts are rich in protein, unsaturated fatty acids, amino acids, various trace elements, minerals and vitamins, etc., which have effects on human growth and development and improving immunity. The unsaturated fatty acids contained in them are beneficial to increasing the content of high-density lipoprotein in serum, reducing the triglyceride in blood and preventing and treating diseases such as atherosclerosis, hypertension and coronary heart disease.
Nutritive value and efficacy of nuts;
1, Walnut-Brain Protection Model
Walnut is also called walnut, and its fruit is nuts, round or oval, with fleshy exocarp, light green to dark green (some people call this layer of green pericarp Qinglong coat); Endocarp is a hard shell of bone, with grooves or shallow pits on the surface, and the kernel is an edible part, which looks like a brain. Walnut kernel is rich in nutrients, containing protein15 ~ 20g per 100g, but the amino acid ratio of methionine and lysine is insufficient, and there is more fat, carbohydrate10g, and it also contains various trace elements and minerals such as calcium, phosphorus, iron, potassium and zinc, and various vitamins such as carotene and riboflavin. The fat content of walnut is very high, as high as 60%, and 47% ~ 73% is linoleic acid. Has the function of lowering blood cholesterol. At the same time, walnuts also contain a lot of vitamin E and B vitamins. Walnut, also known as walnut and peach, has the reputation of "long live the son" and "treasure of health preservation" The American Dietetic Association suggests that eating walnuts two or three times a week can improve memory and prevent diseases such as coronary heart disease, stroke and Alzheimer's disease. In addition, walnuts also have the effect of eliminating age spots and blackening hair. Studies have found that walnuts contain more melatonin, which is helpful to improve sleep quality, especially suitable for the elderly with insufficient melatonin secretion. Walnuts can also be used for fitness. Also called "wenwan walnut", "hand therapy walnut", "fitness walnut" or "palm bead" Emperor Qianlong of Qing Dynasty was not only a great connoisseur of walnuts, but also reportedly wrote poems praising walnuts: spinning the sun and the moon in the palm of his hand, time is about to turn back, and his whole body is full of blood, so when is the white head? Walnut medicated diet: Walnut water chestnut duck pot one kidney and lung. Ingredients: 100g of walnut kernel, 0/5 water chestnuts/kloc, 0/duck, 50g of mushrooms, 7g of Shaoxing wine, 7g of monosodium glutamate, 7g of chicken essence, 7g of ginger, 7g of onion, 7g of salt and 2,000ml of soup. Practice: Wash and claw the ducks after slaughter; Walnut kernels are cleaned; Washing water chestnut and peeling; Wash the mushrooms and cut them in half; Slice ginger and cut onion. Put the duck, walnut kernel, water chestnut and shiitake mushrooms into a pot, then add various seasonings, add the soup, bring it to a boil on high fire, and then simmer until the duck meat is cooked and rotten. Health tips: tonify kidney, benefit lung and moisten dryness. Can be used for treating lumbago due to kidney deficiency, weakness of legs and feet, chronic cough due to lung deficiency, shortness of breath and shortness of breath, chronic constipation, dysuria, urinary calculi, and late afternoon syndrome. Those who suffer from excessive fire due to yin deficiency, cough due to epidemic heat and defecation will fast. Pour a small amount of white wine before the duck is slaughtered, and the duck feathers are easy to pull out.
2. Hazelnut-the embodiment of wisdom and knowledge
Hazelnut has been cultivated in China for 3000 years, and it is a nutritious nut. Hazelnut is rich in vitamin E and folic acid, the former is a powerful antioxidant, and the latter is beneficial to the healthy development of the fetus in pregnant women. According to the data of USDA, hazelnut is also a good source of dietary fiber, B vitamins, protein, potassium, calcium, iron and zinc. Eating 1/2 ounces of hazelnut every day can help reduce the risk of cardiovascular disease. If you eat more hazelnuts in childhood, it will help your child's growth and development, and promote your height to some extent. It also has the effects of invigorating qi, strengthening spleen and improving eyesight; People who work in front of the computer every day eat more hazelnuts, which has a certain health care effect on their eyesight. 1 oz (about 28g) hazelnut contains about176kcal. Among them, the content of minerals such as potassium, calcium, iron and zinc is much higher than that of nuts such as walnuts and peanuts, which is the best source of minerals. Hazelnut, also known as chestnut, chestnut or pestle, is a deciduous shrub or small tree of Corylus in betulaceae, with a height of about1-7 m. The fruit of hazelnut is yellow-brown, nearly spherical, with a diameter of 0.7- 1.5 cm, and its maturity is in September-1October. Hazelnut is an internationally popular and precious dried fruit, and one of the four largest dried fruits in the world (walnut, almond, hazelnut and cashew nut), and has the reputation of "king of nuts". Hazelnut medicated diet treatment: hazelnut and wolfberry porridge-Mingmu porridge. Raw materials: hazelnut kernel 30g, wolfberry fruit15g, and japonica rice 50g. Practice: Mash hazelnut kernels first, then add water to decoct juice with Lycium barbarum, remove residue, and simmer with japonica rice to make porridge. Health tips: it has the effects of nourishing liver and kidney, improving eyesight and enriching muscles; Daily 1 dose, taken on an empty stomach in the morning and evening; Suitable for asthenia, dizziness, etc.
3, almond-the fruit of anti-cancer, all-around champion
The edible part of almond is called "kernel seed", which is oblate or long-heart-shaped, with white meat and crisp quality. Almonds can be divided into sweet almonds and bitter almonds. Generally, sweet almonds are used for food, while bitter almonds are mostly used as Chinese medicinal materials, which contain active substances including amygdalin, flavonoids, polysaccharides, volatile oil and vegetable tannins. But it also contains almond glycoside, so if you eat more, it will lead to hydrocyanic acid poisoning. Almonds are rich in "amygdalin", which can relieve cough and asthma and also resist tumors. It has the function of regulating insulin and blood sugar, and is also one of the dietotherapy products for impaired glucose tolerance and diabetes. Bitter almond is slightly toxic (it needs to be brewed with hot water at high temperature to detoxify). Sweet almond is rich in vitamin E, which has a good antioxidant effect. When active oxygen and various metabolic wastes are produced in the body due to metabolism, it can protect cells from the erosion of metabolic substances, prevent wrinkles and pigmentation. Sticking to moderate consumption of almond can help women whiten and resist aging. Almonds are the fruit of apricot trees. If your body lacks minerals, almonds are the most useful dried fruit for you. They are rich in calcium and phosphorus, as well as minerals such as potassium, magnesium, copper, manganese and iron, and are suitable for appetizing. In addition, almonds can improve satiety, so eating a handful every day can help control appetite. 1 oz almonds contain about 163 kcal. Almond medicated diet: almond porridge-relieving cough and asthma. Raw materials: sweet almond 10, 50 grams of japonica rice. Practice: 1, grind peeled sweet almond10g into mud, and add it to 50g of cleaned japonica rice; 2, add the right amount of water to boil, and then simmer. Health tips: Take it when it is warm, twice a day, for breakfast and dinner. Has the effects of relieving cough and asthma. Healthy people can also eat regularly to keep fit and prevent diseases.
4, pine nuts-a master of weight loss, a fairy in nuts
Pine nuts are the seeds of Pinus koraiensis, and the edible part is the kernel, which tastes sweet and the fat content of pine nuts is extremely high, which can reach more than 70%. Pine nuts can also be used as medicine. Traditional Chinese medicine believes that pine nuts are sweet in taste and warm in nature, and have the effects of invigorating the middle energizer, moistening dryness and smoothing intestines. It is especially suitable for people with dry skin, thin body and shortness of breath, dry cough without phlegm, and frequent constipation. Pine nuts, also known as pine nuts, fruit pine nuts and sea pine nuts, are the seeds of Pinus koraiensis, a Pinaceae plant. Rich in fat, protein, carbohydrates, etc. Eating for a long time can strengthen the body and moisturize the skin, which has high therapeutic value. In China, there are Brazil pine nuts, Northeast pine nuts and falling pine nuts, among which the falling pine nuts are mainly pine nuts from the mountains in Yunguichuan. Moisturize skin and prolong life, which is a good brain tonic for students and mental workers, and also has a good preventive effect on Alzheimer's disease. The weight-reducing effect of pine nuts is highly praised abroad. Pine nuts can promote the secretion of cholecystokinin, thus suppressing appetite and achieving the purpose of losing weight. Overweight women who eat a handful of pine nuts before breakfast every day can reduce their daily appetite by 37%. The calorie and fat content are not low, 1 ounce of pine nuts calories ≈ 19 1 kcal, but the fat contained in it is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber, and the high content of vitamin K in pine nuts is unique among nuts, which contributes to the health of bones and arteries. Pine nuts are also rich in magnesium and potassium, which helps to lower blood pressure and keep the heart healthy. Pine nut medicated diet: pine nut porridge nourishes yin and moistens intestines. Raw materials: 20 grams of pine nuts and 60 grams of japonica rice. Practice: grind pine nuts and cook porridge with stalks of rice. Health tips: nourish yin and moisten intestines. Take it twice a day or eat it at will. Pale complexion, dizziness, palpitation and forgetfulness, or red cheekbones and tinnitus, pale tongue, thready pulse, or red tongue with little coating and rapid pulse.
5, peanuts-civilian aristocrats, the most casual and unrestrained nuts.
Peanuts and melon seeds are dried fruits that people often eat, ranking in the top two, and are indispensable in various occasions. Cangzhou, our hometown, used to be fried with sand, and the sand was fried after it was hot. Use the heat of sand to "bake" it. Now industrialized production, there are many flavors, such as original flavor, cream flavor, cumin flavor, five flavors, salt and pepper flavor, honey flavor and so on. These flavors are also made by adding various condiments, stewing and drying. It has anti-tuberculosis effect; Promote the development of human brain cells, enhance memory, and be the best food for cancer patients. Peanut contains a lot of arginine and resveratrol, the former has potential anti-tuberculosis effect, and the latter can inhibit the infiltration and spread of cancer cells, so it is a good diet for tuberculosis patients and tumor patients. Peanut red coat (that is, peanut skin) has the function of invigorating qi and stopping bleeding. People who need blood can choose small peanuts with more red clothes, while people who are at risk of thrombosis had better remove the red clothes. Also known as "groundnut", Tang bean. Like soybeans, it is known as "vegetable meat" and "meat in vegetarian food". Peanut is flat and sweet, which can strengthen spleen and stomach, nourish blood and stop bleeding, moisten lung and relieve cough, and induce diuresis and lactation. Peanut red coat (i.e. peanut skin) has the functions of invigorating qi and stopping bleeding. People who need blood can choose small peanuts with more red clothes, while people who are at risk of thrombosis had better remove the red clothes. Peanut medicated diet: jujube peanut coat soup-deficiency of both qi and blood. Raw materials: 50 grams of red dates, peanuts 100 grams, and appropriate amount of brown sugar. Practice: Wash red dates, soak them in warm water, and remove the core; Boil peanuts slightly, and then peel them off after cooling; Put red dates and peanut coats in a pot, add boiled water of peanuts, add appropriate amount of clear water, boil with high fire, and cook with low fire for about half an hour; Take out the peanut skin, add brown sugar to dissolve, and collect the juice. Health tips: This soup has the effects of strengthening the body, benefiting qi, enriching blood and stopping bleeding. It is suitable for anorexia, shortness of breath, asthenia and various bleeding diseases caused by deficiency of both qi and blood.
6, pistachio-friends of the heart, smiling nuts
Pistachio nuts, alias pistachio, hazelnut and nobody. When the pistachio is ripe, the shell will naturally crack, hence the name. Central Asian countries call it "smiling nut" (smiling nut). . The world's main producing countries are the United States, Turkey, Iran, Greece, Syria, Afghanistan and other countries, and China's Xinjiang has planted them. Introduced by Persia (Iran) in the Tang Dynasty, the cultivation history is about 1300 years. Its fruit is rich in vitamins, minerals and antioxidant elements, and has the remarkable characteristics of low fat, low calorie and high fiber, which is especially good for the elderly. It is a very popular snack food in the world nut market, and has become the fifth largest nut crop in the world in recent years. For a long time, pistachios have been hailed as "friends of the heart". Pistachio nuts are rich in phytosterols, which can prevent dyslipidemia and atherosclerosis, thus reducing the risk of cardiovascular and cerebrovascular diseases. In addition, moderate consumption of pistachios can promote metabolism, improve blood sugar levels, and help control weight. Pistachio nuts are not only rich in vitamins A and B, but also rich in vitamin E, which can enhance physical fitness. Pistachio nuts also contain a lot of antioxidant lutein, which can protect eyesight. Friends of the heart, pistachios are rich in vitamins, minerals and antioxidant elements, with the remarkable characteristics of low fat, low calorie and high fiber, and are a healthy and wise choice. For a long time, pistachios have been called "friends of the heart". Pistachio nuts are rich in phytosterols, which can prevent dyslipidemia and atherosclerosis, thus reducing the risk of cardiovascular and cerebrovascular diseases. In addition, moderate consumption of pistachios can promote metabolism, improve blood sugar levels, and help control weight. Note: There are many people who are allergic to pistachios in life, so people with allergies should eat carefully.
7, cashew nuts-cooking star
Cashew nuts are also known as tree, chicken cashew nuts and longevity fruit. Evergreen tree with erect trunk, up to 10 m. Cashew nut is a kidney-shaped nut, belonging to the genus Cashew, Uraceae, Sapindaceae. Native to America. Cashew nuts are rich in nutritional value, which can be fried and eaten as leisure food after roasting. They are one of the four world-famous dried fruits. Its edible part is the kidney-shaped part planted at the top of the fake fruit, which is about 25mm long, ranging from bluish gray to yellowish brown (if the person with white color is found during selection, it may be bleached, so don't buy it). The fruit shell is hard, with seed kernel wrapped inside, which is as sweet as honey and contains high calories. The main source of heat is fat, followed by carbohydrates and protein. Runchang laxative, moisturizing beauty, delaying aging, but cashew nuts are high in calories, and eating more is easy to get fat. You need to know that nuts are delicious, but they should be in moderation. Cashews are rich in iron, twice as much as beef, especially suitable for pregnant women. Regular consumption of cashew nuts can promote sexual desire and so on. However, cashew nuts contain a variety of allergens, so people with allergies should eat them carefully. Cashew nuts are especially suitable for cooking, and cashew nuts and celery are all popular dishes. Cashew nuts contain a large number of protease inhibitors, which help to control cancer. Cashew nut medicated diet: lotus seed cashew nut soup-soothe the nerves and moisturize the skin Ingredients: 50 grams of cashew nuts, lotus seeds, Poria, Coicis Semen, Euryale Semen and lotus root starch, 0/00 gram of glutinous rice/kloc, and appropriate amount of sugar. Practice: Cashew nuts and lotus seeds are boiled in water, picked up and drained; Poria cocos, Coicis Semen, Euryale Semen and Oryza Glutinosa are boiled in water until soft, and put into a blender to make paste; Add cashew nuts and lotus seeds into the rice soup, add sugar and mix well; Mix lotus root starch with proper amount of warm water, add rice soup and mix well. Eat in the morning and evening. Health tips: nourish the five internal organs and soothe the nerves, which is suitable for those who suffer from neurasthenia and insomnia. Cashew nuts are not suitable for patients with severe gallbladder dysfunction, enteritis and diarrhea, and obese and allergic people should also use them with caution.
8. Almond kernel (called almond in Xinjiang)
Almond, named Badamu, Badamu and Badamu in Xinjiang Uygur language, is named after Badam in Persian, and its fruit is called almond, and its scientific name is almond. Medium-sized trees or shrubs, 3-6 meters high. Originated in western Asia, it is born in mountainous areas with low to medium altitude, and is common in rocky and arid slopes. China Xinjiang, Shaanxi, Gansu and other regions have a small amount of cultivation, and the most productive areas are Kashgar and Hotan in Xinjiang. Almond has high nutritional value, which is a rare nourishing product and is known as the "sacred fruit". Are almonds and almonds related? Almond is the kernel of apricot, and almond is the kernel of almond. Apricot and almond are two different plants in botany. The nutritional value of Almond is six times that of beef with the same weight, and it can treat diseases such as hypertension, neurasthenia, skin allergy, tracheitis and rickets in children. Chewing more than ten capsules before going to bed every day can improve sleep and enhance resistance. Some hospitals in the United States often treat diabetes, childhood epilepsy and stomach problems with almond powder. It is also made into a new drug of picrotodan hydrochloride, which is specially used for treating influenza virus.
9, chestnuts-the fruit of the kidney
Chestnut, also known as Castanea mollissima, Castanea mollissima, etc., is an economic plant of Castanea in Fagaceae, and its origin is China. Chestnut has been cultivated for more than 3000 years, and it is widely distributed. Chestnut, containing starch, protein, crude fiber and various vitamins, is sweet and mild, sweet and waxy, and has the reputation of "king of thousands of fruits" and "woody food". Chestnuts can be eaten raw, fried, boiled and so on. It is recommended to eat only 6 ~ 7 capsules a day. Eating too much is easy to upset the stomach. Chestnut can tonify spleen, stomach, kidney and tendons, so it is also called "the fruit of kidney". Chestnuts are rich in nutrition, and the vitamin C content is even higher than tomatoes and more than ten times that of apples. It is best to treat chestnuts as snacks between meals or eat them in meals. Chestnut contains a lot of starch, so eating more is easy to exceed the calorie limit, which is not conducive to weight control. Chestnut medicated diet: stewed hens with chestnuts are brain-nourishing and intelligence-improving. Ingredients: chestnut, chicken. Practice: chestnut to shell; Wash the onion and ginger, smash the ginger and knot the onion; Eviscerate chicken, wash and cut into pieces. Put the pot on fire, add water, add chicken to boil, skim off the floating foam, add Shao wine, ginger, onion and chestnut, stew until the chestnut and chicken are cooked, and add salt to taste. Health tips: it has the functions of invigorating qi and blood, strengthening the body, strengthening the brain and improving intelligence.
10, Hawaiian fruit-"crooked nuts" crossing the ocean
Macadamia nut, called "Macadamia nut" in Hong Kong, is considered as one of the best table nuts in the world. Nuts are rich in nutrition, with turquoise exocarp and hard brown endocarp. The weight of a single fruit is15-16g, the oil content is about 70%, and that of protein is 9%. It contains 8 kinds of amino acids necessary for human body, and is also rich in minerals and vitamins. Macadamia nuts are crispy, tender and delicious, and have a unique creamy flavor. They are the best edible fruits in the world, and have the reputation of "the queen of dried fruits" and "the king of nuts in the world". Their flavor and taste are far better than cashews. Macadamia nut can regulate blood lipid biphasic, prevent thrombosis and control blood pressure. Regular consumption of macadamia nuts can reduce the incidence of cancer, especially breast cancer and gastrointestinal cancer. Long-term consumption of macadamia nuts can also prevent rheumatoid arthritis.
Data evaluation:
The highest comprehensive energy: Hawaiian fruit
From the comprehensive analysis results of nutrition labels, the sum of protein content, fat content and carbohydrate of Hawaiian fruit is the highest, ranking first in the "Nut Nutrition Ranking with the highest energy", followed by pine nuts, crispy walnuts, sunflower seeds and pistachios. These nuts have certain effects of regulating blood lipid and improving intelligence, but they are easy to lead to obesity because of their high energy. It is recommended that overweight and obese people choose carefully.
The highest fat content: walnut
The comparison shows that the five nuts with the highest fat content are walnuts, pine nuts, macadamia nuts, almonds and sunflower seeds, and the fat content can be as high as 50% to 70%. Nuts with high fat content not only have high energy, but also have a strong "smooth bowel" effect. Anyone who is suffering from diarrhea, acute infection of digestive tract and fatty dyspepsia should temporarily avoid eating nuts.
The highest carbohydrate: chestnuts
The researchers found that among all nuts, chestnuts contain the most carbohydrates, which is ten times as much as watermelon seeds with the lowest carbohydrates. There are many carbohydrates, which means that it contains a lot of starch and dietary fiber, but at the same time it is also high in sugar. Therefore, when eating chestnuts, we should avoid eating too much, especially diabetics, so as not to affect the stability of blood sugar. However, it is worthy of recognition that chestnuts are rich in B vitamins, the content of B2 is at least four times that of rice, and the content of vitamin C is 24 mg/100g, which is unmatched by grain.
The highest zinc content: Carya cathayensis
The data show that the five nuts with the highest zinc content are pecan, watermelon seed, sunflower seed, pine nut and cashew nut in turn. Zinc is an essential element for children's growth and development, which helps to improve appetite, skin health and regulate immunity.
Lose weight:
Pistachio nuts and pine nuts are preferred.
Delicious and not afraid of fat:
Almond, chestnut, macadamia fruit.
Lack of dietary fiber:
Eat almonds, almonds and pistachios.
Want good skin:
Please choose almonds, almonds, peanuts and hazelnuts.
Allergic:
Eat cashews, peanuts and pistachios carefully.
Recommended method 1: Eat breakfast with cereal.
This can not only provide rich nutrition, but also enhance satiety, which is excellent as breakfast.
Recommended method 2: Dinner with vegetables.
Or chop up the nuts and replace the vegetable salad with oil. This will not only make you eat more vegetables, but also reduce the discomfort caused by high-salt nuts and the risk of rising blood pressure.
Recommendation 3: Eat snacks between meals.
During the day, there are always a few moments (such as 10: 30 in the morning and 4: 30 in the afternoon), and it's not time to eat, but my stomach is growling. At this time, you can use delicious and full-bodied nuts instead of unhealthy biscuits and cakes to satisfy your mouth and stomach. This can effectively delay the arrival of hunger, but also avoid the appetite before the next meal, which is too hungry to control the food intake. Of course, if you say: I can't do any of your methods! Then I can only tell you, let yourself go! I'll leave the fat to you, and we'll take it away when it's healthy.