Nuts are high in oil, but why are they still healthy food?

In autumn and winter, people often take tonics. In fact, eating nuts is a good choice compared with eating a lot of beef, mutton and spicy food. So how to eat nuts in autumn and winter is healthier? Here are six questions about eating nuts in autumn and winter for your reference. Why is it healthier to eat nuts in autumn and winter 1 Why are nuts suitable for autumn and winter? According to the arrangement of nature, most plants germinate in spring, and nuts are not seasonal food, but we all know that squirrels and many small animals use nuts as storage food in winter. Nuts are seeds, which contain all kinds of nutrients needed for plant germination and growth, as well as antioxidant components needed to help nuts store for a winter, so they have very high nutritional value and are suitable for supplementing nutrition to the human body in autumn and winter. So traditionally, nuts are a kind of seasonal food, which is suitable for autumn and winter. 2. Are nuts good for human cold resistance? The particularly important nutrients in nuts are vitamin E, various B vitamins, various minerals such as iron, zinc, calcium and magnesium, and a certain amount of protein. These substances help people to resist the cold in winter. Among them, calcium has a certain relationship with human body's heat production ability, iron helps human body transport oxygen, ensures normal biological oxidation, and a large amount of natural vitamin E is beneficial to improve microcirculation. Strong heat production, good blood circulation, the human body is not easy to get cold hands and feet. 3. Does the high fat content of nuts make people get fat easily in winter? Whether it is easy to get fat after eating nuts depends on whether you eat properly. People generally have the experience that eating nuts outside three meals will make people fat. Yes, because their fat content is very high, ranging from 40% to 80%. Eating nuts after meals will lead to excessive energy intake during the day, especially after meals. Eating nuts while watching TV is easy to get fat. However, if you put the timing of eating nuts at dinner, the situation is completely different. Some nuts have high dietary fiber content, especially big almonds, small almonds, hazelnuts and other nuts, which have a strong satiety. Eating these nuts with meals will not increase the total energy of a meal. On the contrary, studies have proved that if almonds are included in a meal and eaten with starchy foods, the satiety after a meal can last longer, even in the next meal, the satiety effect will last all day. In other words, if the combination of "almond starch staple food with less oil" is used instead of "oily starch staple food" when eating, the former is more conducive to controlling food intake under the same energy intake, so that people will not feel hungry in advance, but will be conducive to controlling weight. 4. Is it better to eat nuts whole, chopped or squeezed into nut oil? The whole nut contains protein, essential fatty acids, a small amount of starch, dietary fiber, vitamins and minerals, while nut oil only contains essential fatty acids and vitamin E, and other nutrients are kept out of the oil, so the benefits of nuts will be greatly reduced. Therefore, the nutritional value of nuts is better than that of nut oil. Broken nuts and whole nuts have their own advantages and disadvantages, which vary from person to person. Studies have confirmed that compared with crushed almonds, when eating whole almonds, the feeling of fullness will be stronger, and the effect of controlling the increase of blood sugar after meals will be better. This is because almonds are dense in texture and high in fiber content, so it is difficult to chew and grind them thoroughly, so the digestion speed is slow, and the rising speed of blood sugar and blood lipid will naturally be slower. Eating badly may speed up digestion. This is especially true if it is ground into sauce. For people with indigestion, or people with anemia and zinc deficiency who are particularly concerned about mineral absorption rate, it is better to eat nuts or grind them into sauce; However, for people with hyperglycemia and hyperlipidemia, eating nuts whole may be more conducive to controlling blood sugar, improving satiety and preventing blood lipids from rising. 5. Can nuts be cooked and eaten? Yes, nuts can be directly used as snacks, can be beaten in soybean milk, chopped and sandwiched in bread, and can also be directly used for cooking and salad. Cold salad is relatively simple, just sprinkle it directly in the salad; Remember to add it later when cooking. Don't throw nuts into hot oil first. This is because the proportion of fatty acids with two double bonds and unsaturated fatty acids in nuts is relatively large, while arachidonic acid with four double bonds in walnuts and α -linolenic acid with three double bonds in walnuts and pine nuts have poor heat resistance, which will lose their health care function after frying and even bring oxidative polymerization products and trans fatty acids. Among them, vitamin E and various B vitamins are also difficult to tolerate frying. Therefore, it is recommended to add nuts when the dish is almost cooked and turn it over together. If you must eat fried nuts, you must also strictly control the heat to avoid obvious discoloration. 6. What is the easiest way to eat nuts? Whether cooking, cold salad or soybean milk, many people still find it troublesome. The easiest way is to put nuts in a small dish and put them directly on the table. You can eat it as a cold dish and eat it with other dishes and staple foods. Not to mention how simple it is, but it tastes good! What nut foods are suitable for autumn and winter? Eat more nuts in autumn and winter: hazelnut lowers blood pressure and blood fat. Among the four major nuts in the world, hazelnut is not only eaten by people for the longest time, but also has the highest nutritional value, so it has the title of "king of nuts". Hazelnut is rich in unsaturated fatty acids and protein, and the contents of carotene, vitamin A, vitamin C, vitamin E, vitamin B, iron, zinc, phosphorus, potassium and other nutrients are also considerable, occupying a dominant position among the four major nuts. Although hazelnut is rich in oil, it is beneficial to human body, which helps to lower blood pressure, reduce blood lipid, protect eyesight and delay aging. Moreover, the oil rich in hazelnut is very beneficial to the absorption of fat-soluble vitamins by human body, and has a good nourishing effect on people who are weak, weak after illness and prone to hunger. Hazelnut has a natural aroma, and the more you chew it, the more fragrant it is. This is a very good appetizer. Hazelnut also contains paclitaxel, an anticancer chemical, which is the active ingredient in paclitaxel. This substance can treat cancers such as ovarian cancer and breast cancer, and prolong the life span of patients. Traditional Chinese medicine point of view: hazelnut has the effects of tonifying spleen and stomach, benefiting qi and improving eyesight, and is quite beneficial to symptoms of deficiency of lung and kidney such as thirst and nocturia. Usually cooking or cooking porridge and soup are good. But hazelnuts are warm and easy to get angry when eaten too much. Generally speaking, it is more appropriate to eat a small handful (25~30 grams) five times a week. Nourishing secret recipe: put hazelnuts, lotus seeds and japonica rice together to cook "hazelnut lotus seed porridge", which is not only delicious, but also nutritious. Cancer and diabetes patients can drink more at ordinary times. High sugar content: cashews are allergic to eating too much. Cashews contain 265,438+0% protein and 40% unsaturated fatty acids. They are rich in trace elements such as calcium, phosphorus, zinc and iron, and have antioxidant, anti-aging, anti-tumor and anti-cardiovascular effects. The fat contained in it is mostly unsaturated fatty acids, of which oleic acid accounts for 67.4% of the total fatty acids and linoleic acid accounts for 19.8%, which is a good food for patients with hyperlipidemia and coronary heart disease. Whether it is fried, salted or preserved, it is delicious and has a unique flavor. Compared with other nuts such as hazelnut, walnut and almond, the sugar content of cashew nuts is relatively high, accounting for about 25% of the total nutrients, while the sugar content of hazelnut is 15%, almond is 10% and walnut is only 8%. Therefore, obese and diabetic patients must be careful to eat. Traditional Chinese medicine point of view: cashew nuts are sweet, flat and non-toxic. It is recorded in "Herbal Supplement" that cashew kernel moistens the lungs, removes annoyance and eliminates phlegm. In addition, cashew nuts can also strengthen the spleen, and friends with poor spleen and stomach will have a good health care effect if they eat them regularly. Edible reminder: cashew nuts are easy to be allergic when eaten too much. Allergic friends should eat them carefully. The King of Antioxidants: Walnuts Prevent Alzheimer's Disease. Professionals suggest that people should eat walnuts two or three times a week, especially middle-aged and elderly people and menopausal women, because the arginine, oleic acid and antioxidants contained in walnuts can protect the cardiovascular system and have the same effect on preventing coronary heart disease, stroke and Alzheimer's Harmo's disease. Walnut is rich in lecithin, unsaturated fatty acids, and also contains a variety of antioxidants, such as vitamin C and vitamin E, which can fight against oxygen free radicals that make people aging. Walnut kernel looks like a human brain, so there is a saying that eating walnuts supplements the brain. This is because walnuts contain a lot of nutrients that can strengthen the brain and improve intelligence, such as lecithin, which has a good health care effect on the brain nerves and is very suitable for growing children and adults who often use their brains. Walnut kernel contains zinc, manganese, chromium and other indispensable trace elements. The contents of zinc and manganese are decreasing in the process of aging, and chromium can promote glucose utilization, cholesterol metabolism and protect cardiovascular system. The effect of walnut kernel on relieving cough and asthma is also very obvious, and it has excellent curative effect on patients with chronic bronchitis and asthma in autumn and winter. It can be seen that eating walnuts regularly can not only strengthen the body, but also resist aging. Some people often take tonics. In fact, it is really good to eat a few walnuts every morning and evening, which is often better than taking tonic. Be careful not to peel off the thin brown skin on the surface of walnut kernel when eating, which will lose some nutrients. Traditional Chinese medicine point of view: Walnut is warm and can enrich blood, nourish yin and benefit qi. It is suitable for people with weak constitution and insufficient qi and blood, and is a good tonic. Nourishing secret recipe: Walnut is cooked with red dates, black sesame seeds, donkey-hide gelatin and rock sugar, and then cooked with slow fire until it becomes paste. It has the effects of promoting blood circulation, removing blood stasis, replenishing blood and invigorating qi, and is suitable for people with anemia and physical weakness. Among them, the role of rock sugar can not be underestimated, because the other four foods are warm, while rock sugar is cool, which can offset some warmth, so it is not easy to get angry when eating. The only cool fruit: almonds can lower cholesterol and protect the heart. According to a recent study, people with normal or slightly higher cholesterol levels can use almonds (China almonds) instead of foods with low nutritional density in their diets to lower blood cholesterol and keep their hearts healthy. In addition to being rich in unsaturated fatty acids, almonds also contain high levels of vitamin C and vitamin E, which makes the beauty function of almonds stand out. Of course, the contents of trace elements such as calcium, phosphorus and iron that are indispensable to human body in almonds are not inferior. Together, these nutrients can effectively reduce the risk of heart disease. Traditional Chinese medicine point of view: Almond is the only cool thing among the four nuts, so it is very suitable for dry autumn. Almond also has unique functions of relieving cough, moistening lung and relieving asthma, which can effectively deal with cough symptoms that often appear in autumn. Nourishing secret recipe: Steamed meat with almond powder, that is, steamed meat powder in steamed meat is replaced with almond powder, then cooking wine, soy sauce and appropriate amount of salt are added, or rock sugar is added, and steamed in a steamer. This dish has the effects of clearing away lung heat, resolving phlegm, relieving sore throat and relaxing bowels. Almond porridge: take 30 grams of almonds, 0/00 grams of rice/kloc, and add appropriate amount of water to cook porridge. This medicated diet has the effect of nourishing the heart and calming the nerves. Friends with insomnia and irritability may wish to have a try. Edible tip: Almonds can meet the needs of people of all ages, so there are not too many restrictions on eating. Generally speaking, eat almonds twice a week, one handful (30 grams) each time, about 20~25 capsules. Long-term eating will reduce the risk of heart disease or coronary heart disease by 50%. Tips for eating dried fruits in autumn and winter: Fried nuts that are safer to eat generally contain a lot of plant acids, one of which is called tannin. People who eat too much will have adverse reactions such as vomiting, bloating, loss of appetite and even shortness of breath. However, the content of plant acids in sun-dried or fried nuts will be greatly reduced, so it is safer to eat. Raw almonds also contain toxic components, but the toxicity will be much reduced after frying. Of course, the frying time should not be too long, so as not to destroy the vitamins and other nutrients in nuts due to long-term heating. But frying nuts is not recommended, because nuts are already rich in vegetable oil, which will be more greasy, difficult to digest and unhealthy after frying. Broken nuts are delicious, because they are rich in vegetable oil and protein, so they are often difficult to digest and easy to get bored. Therefore, in order to make nuts better serve our health, we might as well make more efforts in eating. For example, when making cakes, you can crush nuts and put them in, or add them to milk, yogurt and ice cream to make nut milk and nut milk.