Oily nuts
Nuts on the market are mostly oily nuts, such as peanuts, walnuts, hazelnuts, pine nuts, almonds, cashews and so on. This kind of nut has a high fat content, generally between 40% and 65%, and most of them are unsaturated fatty acids, which are high-quality plant fats. Protein, vitamin E, calcium, iron, zinc and other nutrients are among the best in all kinds of foods, with high nutritional value and certain brain-strengthening effects.
Starch nut
Starch nuts, as the name implies, have a very high starch content. Lotus seeds, chestnuts and ginkgo are all starch nuts. The fat content of these nuts is below 2%, but the starch content is usually above 60%. So although these nuts have a strong taste, they feel full after eating.
What nuts do you eat to keep fit and build muscles?
1, pecan fruit
Carya cathayensis, also known as longevity fruit, is rich in fat, sugar, protein, vitamins and minerals. After eating, it can tonify kidney, strengthen brain, tonify middle energizer, invigorate qi, moisten skin and blacken hair. 30g peeled hickory contains about 2 1 g fat and 3g protein.
2. Walnut
Walnut is also called the treasure of health. Walnut is rich in vitamins B and E, which can prevent cell aging, strengthen brain, enhance memory and delay aging. Walnut is also widely used to treat neurasthenia, hypertension, coronary heart disease, emphysema, stomachache and other diseases, which is beneficial to people's health. The fat content of 30g walnut is about 17g, and that of protein 7g.
3. Brazilian chestnuts
Brazil chestnut, also known as Brazil nut and abalone fruit, is rich in selenium, magnesium, vitamin B 1, vitamin B2, vitamin E, carotene and so on. Its calcium, phosphorus and iron contents are also higher than those of other nuts. Rich selenium content can not only help control thyroid function (thus helping to manage metabolism), but also strengthen the immune system and help maintain muscle strength.
4. Fruit of pistachio
Pistachio nuts, also known as pistachios, are rich in vitamins, minerals and antioxidant elements, with the remarkable characteristics of low fat, low calorie and high fiber, and are healthy and wise choices. The fat content of 30g pistachios is about 13g, and that of protein is 6g.
5. pine nuts
Pine nuts are one of the common nuts, which are rich in fat, protein and carbohydrates. It is an important Chinese medicine, which can keep healthy, moisturize the skin, prolong life and has high therapeutic value. The fat content of 30g pine nuts is about 19g, and that of protein 4g.
6. Hawaiian fruit
Macadamia nut, also known as the queen of dried fruit, contains 70% -79% oil, especially unsaturated fatty acids, which can regulate the balance between blood lipid and blood pressure and improve gastrointestinal absorption. 30g macadamia nuts contain about 22g fat, and 2g protein nuts.
7.almonds
Almond is a very common nut, which mainly contains protein, fat, sugar and a small amount of amygdalin. The main components of fat are oleic acid and linoleic acid. The fat content of 30g almonds is about 14g, and that of protein 6g.
8. cashew nuts
Cashews are definitely a good partner for all kinds of dishes. They contain high calories, and the main source of calories is fat, followed by carbohydrates and protein. The fat content of 30g cashew nuts is about 13g, and that of protein is 4.5g.
9.hazelnut
Hazelnut is one of the four largest dried fruits in the world (walnuts, almonds, hazelnuts and cashews) and has the reputation of "king of nuts". Hazelnut is delicious and nutritious. Its kernel contains 47-68% oil, 23% protein, 56-65% fat and 6.6% starch. It also contains vitamins A, B, E and mineral elements such as iron and calcium. The fat content of 30g hazelnut is about 17g, and that of protein 4g.
10, almond
Almonds are rich in nutrition. One ounce (about 30g /23) of almonds contains about 6g of protein, 4g of dietary fiber, 75mg of calcium, 7.4mg of vitamin E, 0.3mg of vitamin B2, nicotinic acid 1mg and other trace elements. Its rich vitamin E can effectively fight against free radicals, and play a role in moisturizing, skin care and delaying aging.