As a leader in the healthy snack industry, a crunchy bite makes ** saliva when you think about it, and it is very suitable for eating alone or giving gifts during the Spring Festival!
After all, even the "Dietary Guidelines for Chinese Residents" recommends that we eat enough 50 70 g of nuts per week.
Nuts are rich in unsaturated fatty acids and proteins, minerals, dietary fiber, vitamin E and B vitamins.
Studies have shown that eating 24 to 28 grams of nuts per day is more beneficial to preventing cardiovascular and cerebrovascular diseases and reducing the risk of disease than not eating nuts.
But nuts also have drawbacks – they're so tasty!!
In particular, nuts with a lot of sugar, oil, and salt are added, and some nuts are covered with a crispy batter, which stimulates the taste buds and makes people especially happy! Unknowingly consuming too much sugar, oil, and salt.
Nuts are good, but be sure to pay attention to:
Try to avoid nuts full of oil, salt, and sugar!
First of all, sugar is one of the main ingredients of many nuts. For example, some nuts are made with a lot of sugar added to make them sweeter.
Not only does this mask the smell of stale nuts and make it difficult to tell whether they are fresh or not, but excess oil, salt, sugar, etc. will also increase the burden on the body's metabolism. And too much sugar can lead to health problems such as obesity and diabetes.
Secondly, some nuts are processed with a lot of oil and salt added to improve the taste and extend the shelf life. For example, fried nuts, fried nuts, etc., all contain high levels of fat. Although moderate amount of fat is one of the nutrients required by the human body, excessive intake of oil and salt will increase the risk of cardiovascular and cerebrovascular diseases.
Spending money can't buy health!
So, how should we choose high-quality nuts?
No sugar, no oil, no salt
Pure nut content
First of all, you must choose no additives, 100% pure nuts! Such as plain walnuts, plain almonds, cashew nuts, almonds, etc. These nuts are rich in nutrients and have a mellow taste that doesn't require added sugar to enhance the taste.
When it comes to the original flavor, some people may be a little apprehensive: Is this thing delicious?
It is recommended that we can choose roasted nuts, which can not only retain the aroma of the nuts themselves, but also remove excess water and make the fruit more crispy. It is also a perfect example of the highest quality ingredients, which only require the simplest cooking
In addition to eating it directly, it is also suitable for other foods.
A simple and nutritious breakfast with a handful of nuts, fresh fruit, and a glass of milk is a quick and nutritious combination.
In addition to this, nuts are also more delicious:
Mix them with glutinous and smooth yogurt, mix and stir, click, this delicious nut with refreshing yogurt, wow, it's a delicious taste in the world! In addition, you can also sprinkle a handful of nuts with the salad, which not only makes it crunchy, but also adds good fats.
Nuts are a good thing in themselves, but when you add sugar, oil, and salt, the nutrition is compromised.
As you may have noticed, try to choose nuts without spices. But there is another kind of nut that many friends haven't noticed - it is the kind of nut with a lot of candied fruit and preserved fruit.
The amount of candied fruit and preserved fruit can even account for half a bag.
First of all, the process of making candied and preserved fruits can involve sugar and salting, which can lead to a loss of nutrients and high calories, which can lead to weight gain. So when buying nuts, pay attention to the ingredient list
Therefore, 100% pure nuts without any seasoning, dried fruits and candied fruits to "make up", that is really high-quality good nuts!
The necessity of nut intake.
Nuts are rich in oil, which is made up of glycerol and fatty acids, including saturated fatty acids and unsaturated fatty acids (which are further divided into monounsaturated fatty acids and polyunsaturated fatty acids). Among them, monounsaturated fatty acids are the majority, which have been shown to protect the heart and improve insulin sensitivity.
Polyunsaturated fatty acids can be divided into omega-3 fatty acids and omega-6 fatty acids. Cooking oils used in daily life, such as sunflower oil and peanut oil, are rich in omega-6.
Omega-3s are mainly found in deep-sea fish and flaxseed oil. The diet of modern people often leads to excessive intake of omega-6 and insufficient intake of omega-3.
Several studies have shown that excessive intake of omega-6 has negative health effects. It is closely related to the occurrence of inflammation in the body, and diseases such as obesity, diabetes, heart disease, depression, allergies, and cancer are all associated with excessive intake of omega-6.
Omega-3 fatty acids are essential for the development of the nervous system and have functions such as reducing inflammation, fighting depression, boosting immunity, and promoting cardiovascular health. In view of the current imbalance between omega-6 and omega-3 intake, we should pay more attention to maintaining a balance between the two intakes.
You see, the three types of nuts, chia seeds, walnuts, and macadamia nuts, are all relatively evenly proportioned. Also, walnuts have the highest content of omega-3 fatty acids, which is why it is said that "walnuts can replenish the brain".
Guide to Eating Nuts.
In the nut world, the composition and proportion of oils and fats have their own characteristics, which leads to some nuts that are nutritious and healthier. When it comes to nutrition, chia seeds, black sesame seeds, and pumpkin seeds are among the best; When it comes to oil health, macadamia nuts, walnuts, and chia seeds stand out. If you eat nuts, it is recommended to eat a mixture of nuts.
Nuts are high in calories and can help supplement daily nutrients. When choosing to eat, remember to choose additive-free products and control the amount of food you eat. For those who can't stop eating, it is recommended not to buy too much at a time, or divide it into small packages for refrigeration.