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Healthy eating methods and functions of dried fruits
Healthy eating methods and functions of dried fruits

First, the nutritional value of dried fruits

People in China especially like to eat dried fruits. Dried fruits and seeds have always been an important part of our diet.

"Laba porridge" is made of peanuts, lotus seeds, glutinous rice, soybeans, red beans, mung beans, ginkgo, red dates and other dried fruits. It tastes fragrant and sweet, and it is an excellent winter product.

Foreigners also know the benefits of dried fruits. Among the top ten healthy foods recommended by Time magazine in the United States, there are dried fruits.

Dried fruits and seeds contain nicotinic acid, vitamin B6, folic acid, magnesium, zinc, copper and potassium.

As well as a variety of antioxidants and other nutrients, vegetarians often eat dried fruits to help absorb the lack of nutrients in order to obtain balanced nutrition.

Although dried fruit is high in calories, it is a good food for protecting the heart and strengthening the brain.

Dried fruits and seeds can also reduce the probability of coronary heart disease, and people who often eat dried fruits are not prone to myocardial infarction.

In addition, it contains phenols that can lower cholesterol; Boron will make people's reaction more intense.

Eating dried fruits often can achieve the effect of strengthening teeth, nourishing and strengthening the body.

Rich in protein, it can maintain the balance of potassium and sodium; Eliminate edema. Improve immunity. Lowering blood pressure and buffering anemia are beneficial to growth and development.

An important substance that constitutes the body; Store and provide heat energy; Energy necessary to maintain brain function; Regulate fat metabolism; Provide dietary fiber; Save protein; Detoxification; Enhance intestinal function. Maintain body temperature and protect internal organs; Provide essential fatty acids; Promote the absorption of these fat-soluble vitamins; Increase satiety.

Calcium is the basic raw material for bone development, which directly affects the height; Regulating the activity of enzymes; Participate in nerve and muscle activities and the release of neurotransmitters; Regulating hormone secretion; Regulate heart rhythm and reduce cardiovascular permeability; Control inflammation and edema; Maintain acid-base balance, etc.

Rich in phosphorus, it can form bones and teeth, promote growth and repair body tissues and organs, supply energy and vitality, and participate in regulating acid-base balance.

Second, dried fruit health care makes you eat healthily.

The first is longevity fruit-peanuts.

Since ancient times, peanuts have been called "longevity fruit".

According to modern scientific determination, the protein of peanuts is as high as 30%, and its nutritional value can be comparable to that of eggs, milk and lean meat, and it is easily absorbed by human body.

Peanut is rich in fat, lecithin, vitamin A, vitamin B, vitamin E, calcium, phosphorus, iron and other elements, which can nourish and prolong life if eaten regularly.

The results of an experiment by the US Department of Agriculture also show that resveratrol contained in peanuts also helps to reduce the incidence of cancer and heart disease.

Second, the king of black hair-walnut

The world calls walnuts "the king of black hair", which is recorded in many health books.

Walnut has the functions of keeping healthy, moistening muscles and blackening hair. Protein, which is rich in walnut kernel, is a kind of high-quality protein and a basic nutrient for maintaining life activities.

Phospholipids can increase the activity of cells and play an important role in maintaining brain nerve function, making skin delicate and promoting hair growth.

In addition, other components contained in walnuts have therapeutic effects on coronary heart disease, hypertension, arteriosclerosis, deficiency of qi and blood, neurasthenia, habitual constipation and so on. The multivitamins in walnuts can also relieve bronchial smooth muscle spasm caused by histamine, and have the effect of relieving asthma and relieving cough.

Third, ginseng fruit-chestnuts

People commonly call chestnut "ginseng fruit", and abroad call chestnut "king of dried fruit".

Chestnut is listed as the top grade of dried fruit in Compendium of Materia Medica, and its nourishing effect on human body can be comparable to that of ginseng, angelica and other tonics.

Chestnut is cheap and easy to get, and it is a cheap tonic for the people. Modern medicine also believes that chestnut has the functions of nourishing stomach and strengthening spleen, tonifying kidney and stopping bleeding, strengthening tendons and promoting blood circulation.

Fourth, the fairy in the fruit-pine nuts

Pine nuts in ancient and modern times are called "fairy products in fruit". Chinese medicine believes that pine nuts are sweet in taste and warm in nature, and have the effects of nourishing the heart and kidney, nourishing blood and moistening the skin, relieving cough and moistening the large intestine, and are suitable for the elderly, weak, premature senility, memory loss, dizziness and habitual constipation.

It is recorded in the newly revised Materia Medica of the Tang Dynasty: "This thing moistens the stomach. If you take it for a long time, you will be healthy and not old. " At the same time, there is a record in ancient books that 30 grams of pine nuts are used to cook porridge with brown rice 100 grams, and appropriate amount of sugar is added, which has the effect of prolonging life.

Sanqi kinds of dried fruits are comparable to good medicine.

Hypertension: Dried apricots

The potassium content of dried apricots is three times that of bananas, and potassium has the effect of lowering blood pressure. A recent study by the US Centers for Disease Control and Prevention found that potassium intake is greater than sodium intake, which helps to prevent hypertension and heart disease.

Gout: dried cherry

Cherry is rich in anthocyanins, which has a good therapeutic effect on arthritis and gout. A recent study by the University of Michigan found that a diet rich in cherries can reduce inflammation by 50%. It is recommended to eat dried cherries twice a day, about 132g each time.

Anemia: dried figs

Eating four dried figs a day can meet a quarter of the daily iron demand and help prevent anemia. Eating dried figs with orange juice rich in vitamin C is more conducive to the absorption of iron in vegetarian food.

Osteoporosis: raisins

Raisins are rich in boron, which helps to reduce the risk of bone loss in postmenopausal women. Raisins can be eaten with yogurt rich in calcium, and the effect is better by adding pecan fruit rich in boron.

Fatigue: red dates

People love sweets when they are tired. Jujube with low glycemic index is a good choice and will not lead to a sharp rise in blood sugar. Jujube can be eaten with nuts to enhance satiety.

Constipation: eating prunes

A new study found that six prunes (about 50 grams) twice a day have better effect on relieving constipation than drugs. Dried prunes are rich in sorbose, which helps to increase the humidity of stool and has the effect of moistening intestines and relaxing bowels.

Cystitis: dried cranberries

A study in the United States found that two handfuls of dried cranberries (42.5 grams) a day can reduce the "adhesion" of Escherichia coli in urine samples of female cystitis patients. The key reason is that proanthocyanidins, the active substance in blueberry, have anti-adhesion effect.

Fourth, often eat these four kinds of dried fruits to make women look good.

1. Mulberry branch

At present, dried mulberry contains the most natural iron in fruits and their products, and the iron content is 42.5 mg per100g, which is worthy of the title of "blood-nourishing fruit" in fruits. Generally speaking, it is recommended to eat dried mulberry porridge. Eating a bowl of mulberry porridge every day can not only enrich blood, but also help beauty beauty, but pregnant women should use it with caution.

2. Purple raisins

Purple grapes are good blood-enriching fruits. After the grapes are dried, the iron content per 100g is 9. 1mg. Moreover, in the process of sun-drying, the grape skin is preserved to the maximum extent (the nutritional components of grape skin are much higher than the pulp), which is also beneficial to the retention of some stable nutritional components in raisins, such as iron, zinc, manganese, protein and antioxidants.

3. longan meat

The iron content in longan meat is about 3.9 mg per 100 g, and it is also rich in iron in fruit, which can be used for dietotherapy of anemia. Generally, soup and porridge are suitable. But longan meat is a warm food, which is not suitable for pregnant women and children.

4. black dates

The most respected dried dates are black dates and candied dates, which contain 3.7~3.9 mg of iron per 100 g, and are considered as the best food for nourishing blood. Dried dates are also rich in vitamin C, which is an important factor to promote the absorption of iron ions, so that the body can absorb iron with half the effort. However, dried jujube is rich in dietary fiber, which is not conducive to digestion. It is not advisable to eat more every day. It is best to cook porridge in soup.