A handful of nuts a day is a great way to satisfy your cravings.

Send you a "nut consumption table", according to eat only to stay nutritious not hurt.

Nut consumption list

According to the "Dietary Guidelines for Chinese Residents 2016", Chinese people should consume 50 to 70 grams of nuts per week, which is equivalent to a daily intake of about 10 grams.

Name

Daily Serving Size Functionality

Walnuts 2~3 Enhance immunity, resist atherosclerosis

Improve memory, delay brain aging

Improve sleep quality

Cashews 7 Nutritionally balanced, with no obvious specialties

Almonds 8 Regulate blood pressure, lower blood lipids, improve metabolism, and prevent Chronic diseases

Peanuts 7 Supplementary plant protein

Pine nuts 40 Supplementary brain

Suppress appetite, help weight loss

Hazelnuts 8 Bone

Melon Seeds Sunflower Seeds 105 Preventing cardiovascular and cerebral vascular disease

Watermelon Seeds 83 Preventing atherosclerosis and Alzheimer's disease

Pumpkin Seeds 100 Prevent prostate cancer

Note: Daily serving size is converted according to the Dietary Guidelines for Chinese Residents 2016 and the latest Chinese Food Composition Table.

As long as the amount is controlled, gout patients, diabetics and people on a diet can also feel free to eat nuts, which are low-purine foods, with less starch and more dietary fiber (except for chestnuts and white fruits), helping to control blood sugar and effectively suppressing hunger and prolonging the feeling of fullness.

Keep away from the 4 kinds of injurious nuts

1 have haram flavor

Improper storage or long storage will make the unsaturated fatty acids in the nuts rancidity, "haram flavor". This kind of bad fruit taste bad, have pungent pungent flavor.

If consumed in large quantities, the light cause diarrhea, the heavy may also appear liver disease.

2 moldy

Many nuts are susceptible to mold, producing highly toxic substances - aflatoxin.

The aflatoxin is a carcinogen, and if too much is ingested, it can cause great damage to human organs.

3 fried charred

Nuts contain a lot of fat, protein, carbohydrates, was fried charred, originally beneficial to the body of nutrients began to partially transformed into carcinogenic substances.

4 by paraffin wax beauty

Processing nuts with a little paraffin wax, will make the product more bright, better appearance, and not easy to become wet and soft. Some vendors also add paraffin to nuts that have been backlogged for a long time and have a bad color, which is used to make them look good.

If you can't finish the bagged nuts right away, it's best to keep them sealed and eat them within a week or half a month.

Bulk as much as possible in airtight packages or containers (such as washed tea buckets, milk powder buckets), stored in a dry and cool place, and eat them as soon as possible while they are fresh.