Since autumn, eat nuts more

Nut's diet function

Nuts, also known as shell fruits, are mostly cotyledons or endosperm of plant seeds and have high nutritional value. The United States "Time" magazine has selected it as one of the top 10 nutritional foods for modern people. Nuts are generally divided into two categories: First, tree nuts, including almonds, cashews, hazelnuts, walnuts, pine nuts, chestnuts, ginkgo (ginkgo biloba), pistachios, macadamia, etc.; Second, seeds, including peanuts, sunflower seeds, pumpkin seeds, watermelon seeds Wait.

From the Chinese food composition table, nuts contain 36.0% protein, 58.8% fat, 72.6% carbohydrate, vitamins (vitamin B, E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc. . In addition, it also contains mono- and polyunsaturated fatty acids, including essential fatty acids such as linolenic acid and linoleic acid. The benefits of nuts for human health are mainly reflected in the following aspects:

Free radical scavenging

Free radicals are very lively and react with cellular tissues and DNA in the human body, resulting in toxicity and damage. Studies have shown that some nut foods such as sunflower seeds have a strong ability to scavenge free radicals, and their effects can be compared with the ability of strawberry and spinach to scavenge free radicals.

Reduce the risk of type 2 diabetes in women

Researchers at the Department of Nutrition at the Harvard School of Public Health in the United States conducted a 16-year follow-up survey of 84,000 women aged 34-59 in 11 countries. The results showed that eating more nuts would significantly reduce the risk of developing type 2 diabetes. . They believe that nuts are rich in unsaturated fats and other nutrients that help improve blood sugar and insulin balance.

Reduces sudden cardiac death

Because certain components of nuts have an anti-arrhythmic effect, eating nuts is significantly associated with reducing sudden cardiac death after controlling for known cardiac risk factors and achieving a reasonable diet. People who ate 2 or more nuts a week had a lower risk of sudden cardiac death and coronary heart disease death than those who rarely or never eaten nuts.

Regulating blood lipids

Prof. Xiao Ying from the Department of Medicine of Peking University, etc. In 2002, 85 patients with hyperlipidemia were enrolled in the study and were given 75 grams of American almond daily for 4 weeks to observe their blood lipids. The results showed that serum total cholesterol and apolipoprotein B were significantly lower in subjects taking large almonds, and apolipoprotein A1 was significantly increased. This shows that the American almonds rich in monounsaturated fatty acids have a good regulatory effect on lipid and apolipoprotein levels in hyperlipidemic patients.

Improve eyesight

Studies have found that chewing intensity plays a role in improving vision, and eating more nuts can improve vision.

The ciliary muscle of the eye has a regulating effect on the lens of the eye, and the regulating function of the ciliary muscle depends on the facial muscle strength, and the enhancement of the facial muscle strength benefits from the chewing strength. Modern people's foods are increasingly softened, and there is little or no need for chewing when eating, resulting in weakened facial muscles. The ciliary muscles have a reduced ability to regulate the lens of the eye and vision is easily reduced. Therefore, to improve vision, we must eat more hard food, and long-term insist on fully chewing food.

Bunao puzzle

Brain cells consist of 60% unsaturated fatty acids and 35% protein. Therefore, for the development of the brain, the first nutrient needed is unsaturated fatty acids. Nutty foods contain a lot of unsaturated fatty acids, but also contains 15% to 20% of high-quality protein and a dozen important amino acids, these amino acids are the main components of brain cells. The vitamins B1, B2, B6, vitamin E, and calcium, phosphorus, iron, and zinc, which are beneficial to nerve cells in the brain, are also higher in nuts. Therefore, eating nuts is beneficial to improving brain nutrition, especially for pregnant women and children.

Nut therapeutic side

Beautiful Breast - Cashew with shrimp

Ingredients: 100 g cashew nuts, 250 g shrimp, salt, sesame oil, a little diced green onion, 1 protein, 3 spoons of oil.

Practices: 1. Cashew nuts are cooked in oil until they are ready, then the shrimps are washed and the mud is drained. Soak the soy sauce, diced green onion and protein mixture, then soak the shrimp in soy sauce, diced green onion and protein mixed juice, and place it in the refrigerator for about 1 hour. 2. After the oil is hot and extinguished, remove the excess seasonings from the shrimp and put it into the oil to stir and brew the oil. Then, the oil is filtered out and the cashew nuts and the shrimp are ready to mix.

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