Nut food is a well-known healthy food. They are carefully cultivated fruit tree seeds and concentrate the essence of plant nutrition. It is rich in minerals such as potassium, calcium, magnesium, iron and zinc, as well as extremely rich in vitamin E and natural antioxidants, as well as rich in B vitamins. Among them, natural antioxidants are not only essential for beauty, but also can reduce the risk of chronic diseases. Among them, dietary fiber is also quite rich, not inferior to coarse grains. Some research results published in authoritative academic journals prove that the health care function of nuts is beyond doubt. For example, studies have found that replacing other fatty foods in the diet with almonds and almond oil can effectively reduce the risk of heart disease. If you can eat more than 50 grams of nuts every week and persevere, you can reduce the risk of heart attack by more than 40%. Researchers speculate that the health function of almonds comes not only from vitamin E, but also from the comprehensive effects of trace elements, polyphenols, oligosaccharides and rich monounsaturated fatty acids.
People's concern when eating nuts is mainly the large amount of fat contained in them. The fatty acids in nuts such as almonds and hazelnuts are mainly monounsaturated fatty acids, which have the functions of raising "good cholesterol" and lowering "bad cholesterol", and are more conducive to heart health than edible oils such as soybean oil and rapeseed oil. However, no matter what type of oil is consumed in large quantities, it will increase dietary energy and increase the risk of obesity. Therefore, American researchers have long suggested that almonds, walnuts and other nuts can eat 28 grams a day, which is the amount of a handful. And it is best to use nuts instead of other oily foods, such as almonds instead of biscuits, cookies and other snacks; After eating small walnuts, eat one less stir-fry and change it to cold salad. In this way, fat will not increase at the end of the day, but various nutrients will be greatly strengthened and the diet will become healthier.
Eating nuts for breakfast is the best way to ensure the healthy effect of nuts. Because people seldom overeat at breakfast, most people are in a state of insufficient nutrition supply. At this time, supplementing nuts and other high-energy and nutritious foods can improve the quality of breakfast and increase the proportion of three meals. On the other hand, after breakfast, people's metabolism level is high and their work tasks are heavy, so it is difficult for the food they eat to be converted into fat and deposited on their bodies. Therefore, eating a handful of nuts for breakfast is not in danger of getting fat. On the contrary, it will inhibit the appetite for lunch and dinner and help control weight.