Aunt Wang, a health-conscious middle-aged woman, has recently been in trouble because of her consumption of nuts. She usually eats lightly, but because she listened to other people's opinions, she began to consume a variety of nuts in large quantities, and as a result, she was told that she was suffering from high blood lipids during a medical check-up.
In the doctor's office, Aunt Wang asked, "Doctor, I always thought that nuts were good for health, how can they cause high blood lipids?" ”
The doctor replied: "Aunt Wang, in fact, nuts are a healthy food, but excessive consumption will increase fat intake, resulting in dyslipidemia. You may be eating more than the right amount, which is causing the problem of high blood lipids. ”
Aunt Wang continued to ask, "Then what should I do?" Am I going to stop eating nuts altogether? ”
The doctor explained: "It's not a complete stop, it's a moderate amount of control. The amount of nuts consumed per day should be controlled to about 10 grams to avoid excessive intake and excessive fat. At the same time, according to your specific situation, you can choose some low-fat nuts, such as walnuts, almonds, etc. ”
After hearing this, Aunt Wang said: "I see, I will pay attention to controlling the intake of nuts in the future and choose the type of nuts that is more suitable for me." Thanks to the doctor, I will adjust my diet and maintain a healthy lifestyle. ”
The doctor smiled and nodded: "You're welcome, I hope you can recover soon." ”
Editor: Angelica Bai.
A bag of nuts a day, how to eat high blood lipids?
When eating a bag of nuts a day, it's easy to overlook the fat content in it. Although each bag may not seem like a lot of servings, in reality, nuts are quite high in oil. Macadamia nuts, for example, have an oil content of up to 711%, while even nuts with lower oil content, such as melon seeds and cashew nuts, have an oil content of more than 40%.
This means that even the amount of fat in a small sachet of nuts is equivalent to ingesting a spoonful of cooking oil. Take a common 25-gram nut as an example, its fat content can be as high as 112 grams, equivalent to the fat content of a spoonful of cooking oil. For people with dyslipidemia or diabetes, consuming too many nuts may aggravate health problems.
Therefore, even a small sachet of nuts should be consumed with caution. For **, an average weekly intake of 50-70 grams of net weight nuts is appropriate, which equates to about 10 grams per day. This is equivalent to 7-9 peanuts, 4-5 chestnuts, 3-4 macadamia nuts, or 8-9 pistachios, or a handful of half-shelled sunflower seeds.
It's important to note that this refers to the amount of a certain type of nut that can be eaten each day, not that much of every nut. Therefore, once you have consumed enough peanuts, you should reduce your intake of other nuts to avoid excessive fat intake.
Nut Selection Guide: These Three Are You'd Better Stay Away From
Musty nuts:
Mold contamination can give nuts a musty smell, which is a sign that they may have been attacked by mold.
Aflatoxin produced by mold is a potentially toxic substance that can cause damage to health, especially the liver, if ingested over a long period of time.
This toxin has been linked to a variety of health problems, including liver cancer.
It is crucial to avoid nuts with a musty taste to reduce the risk of exposure to aflatoxins.
Nuts with a hala flavor:
The hale smell of nuts may be due to oxidation of the oils in them.
Oil oxidation refers to the chemical reaction that occurs when an oil comes into contact with oxygen, which causes nuts to taste unfresh and have a reduced nutritional value.
Compounds produced by oxidation of oils and fats can be harmful to health, including some that may be carcinogenic.
Avoiding hala-flavored nuts is to reduce the risk of ingesting harmful substances while ensuring the quality and nutrition of the nuts.
Fried nuts:
Deep-fried nuts are usually higher in fat and calories because they absorb cooking oil.
Excessive intake of fried nuts may lead to weight gain, cardiovascular disease, and other health problems.
Frying can also lead to the loss of certain nutrients in the nuts.
To reduce the risk of consuming unhealthy fats, it's best to choose nuts that aren't fried or processed, such as raw or roasted nuts.