The efficacy of nuts:
Nuts are the essence of plants, which are generally nutritious and contain protein, oil, minerals and vitamins. Winter is a good season to eat nuts. Most nuts are rich in protein, unsaturated fatty acids, amino acids, various trace elements, minerals and vitamins. It has effects on human growth and development and improving immunity. The unsaturated fatty acids contained in it are beneficial to increase the content of high density lipoprotein in serum, reduce the triglyceride in blood, and prevent and treat diseases such as atherosclerosis, hypertension and coronary heart disease.
Nutritive value and efficacy of nuts;
1, walnut-a model for protecting the brain
Walnut is also called walnut, and its fruit is nuts, round or oval, with fleshy exocarp, light green to dark green (some people call this layer of green peel Qinglong coat); Endocarp is a hard shell of bone with grooves or shallow pits on the surface, and the inner core is an edible part, which looks like a brain. Walnut kernel is rich in nutrition, containing protein 15 ~ 20g per 100g, but the amino acid ratio of methionine and lysine is insufficient, with more fat, carbohydrate 10g, and contains many trace elements and minerals such as calcium, phosphorus, iron, potassium and zinc, as well as many vitamins such as carotene and riboflavin. The fat content of walnut is very high, up to 60%, and 47% ~ 73% is linoleic acid. Has the function of lowering blood cholesterol. At the same time, walnuts also contain a lot of vitamin E and B vitamins. Walnut, also known as walnut and peach, has the reputation of "Long live the son" and "treasure of health preservation". The American Dietetic Association suggests that eating walnuts two or three times a week can improve memory and prevent diseases such as coronary heart disease, stroke and Alzheimer's Harmo's disease. In addition, walnuts also have the effect of eliminating age spots and blackening hair. Studies have found that walnuts contain more melatonin, which is helpful to improve sleep quality, especially suitable for the elderly with insufficient melatonin secretion. Walnuts can also keep fit. Also known as "Wan Wen Walnut", "Hand Therapy Walnut", "Fitness Walnut" or "Palm Beads", Emperor Qianlong of the Qing Dynasty was not only a great expert on walnuts, but also said to have written poems praising walnuts: The sun and the moon are spinning in the palm of their hands, and time is about to turn back, covered in blood. When is the hoary head? Walnut medicated diet: walnut water chestnut duck pot with one kidney and one lung. Ingredients: walnut kernel 1 00g, horseshoe15g, duck150g, shiitake mushroom, 7g of Shaoxing wine, 7g of monosodium glutamate, 7g of chicken essence, 7g of ginger, 7g of onion, 7g of salt and 2000ml of soup. Practice: Wash and claw the ducks after slaughter; Walnut kernels are cleaned; Wash and peel the horseshoe; Wash mushrooms and cut them in half; Slice ginger and shred onion. Put the duck, walnut kernel, water chestnut and mushrooms into the pot together, then add all kinds of seasonings and soup, bring to a boil with high fire, and simmer with low fire until the duck is cooked and rotten. Health tips: tonifying kidney, benefiting lung and moistening dryness. Can be used for treating lumbago due to kidney deficiency, weakness of legs and feet, chronic cough due to lung deficiency, shortness of breath, chronic constipation, dysuria, urinary calculi, and afternoon syndrome. Those who suffer from excessive fire due to yin deficiency, cough due to epidemic heat and defecation must fast. Pour a small amount of white wine before duck slaughter, and duck feathers are easy to pull out.
2. Hazelnut-the embodiment of wisdom and knowledge
Hazelnut has been cultivated in China for 3000 years, and it is a kind of nutritious nut. Hazelnut is rich in vitamin E and folic acid, the former is a powerful antioxidant, and the latter is beneficial to the healthy development of pregnant women's fetus. According to the data of USDA, hazelnut is also a good source of dietary fiber, B vitamins, protein, potassium, calcium, iron and zinc. Eating 1/2 ounces of hazelnut every day helps to reduce the risk of cardiovascular disease. Eating more hazelnuts in childhood will help children's growth and development and promote their height to some extent. It also has the effects of invigorating qi, invigorating spleen and improving eyesight; People who work in front of the computer every day eat more hazelnuts, which has a certain health care effect on their eyesight. 1 oz (about 28g) hazelnut contains about176kcal. Among them, the content of minerals such as potassium, calcium, iron and zinc is much higher than that of nuts such as walnuts and peanuts, which is the best source of minerals. Hazelnut, also known as chestnut, chestnut or pestle, is a deciduous shrub or small tree of the genus Hazelnut in betulaceae, with a height of about 1-7 m, yellow-brown and nearly spherical fruit with a diameter of 0.7- 1.5 cm, and the maturity period is from September to June. Hazelnut is an internationally popular precious dried fruit, one of the four largest dried fruits in the world (walnuts, almonds, hazelnuts and cashews), and has the reputation of "king of nuts". Hazelnut medicated diet treatment: hazelnut medlar porridge-Mingmu porridge. Raw materials: hazelnut kernel 30g, medlar 15g and japonica rice 50g. Practice: Mash hazelnut kernels first, then add water to decoct with Lycium barbarum, remove residues, and simmer with japonica rice to make porridge. Health tips: it has the effect of nourishing liver and kidney, improving eyesight and increasing muscle; Daily 1 dose, taken on an empty stomach in the morning and evening; Suitable for weakness, dizziness, etc.
3, almonds-the fruit of anti-cancer, all-around champion
The edible part of almond is called "kernel seed", which is oblate or long-heart-shaped, with white meat and crisp quality. Almond can be divided into sweet almond and bitter almond. Sweet almonds are generally used for food, while bitter almonds are mostly used as Chinese herbal medicines, and their active substances include amygdalin, flavonoids, polysaccharides, volatile oil, vegetable tannins and so on. But it also contains amygdalin, so eating too much will lead to hydrocyanic acid poisoning. Almond is rich in "amygdalin", which can relieve cough and asthma, and also can resist tumor. It has the function of regulating insulin and blood sugar, and is also one of the dietotherapy products for impaired glucose tolerance and diabetes. Bitter almond is slightly toxic (it needs high-temperature hot water to detoxify). Sweet almond is rich in vitamin E, which has a good antioxidant effect. When active oxygen and various metabolic wastes are produced by metabolism in the body, it can protect cells from the erosion of metabolic substances and prevent wrinkles and pigmentation. Sticking to proper consumption of almonds can help women whiten and resist aging. Almonds are the fruit of apricot trees. If your body is short of minerals, almonds are the most useful dried fruits for you. They are rich in calcium, phosphorus, potassium, magnesium, copper, manganese, iron and other minerals, suitable for appetizing. In addition, almonds can improve satiety, so eating a handful every day helps to control appetite. 1 oz almonds contain about 163 kilocalories. Almond medicated diet: almond porridge-relieving cough and asthma. Material: sweet almond 10, 50g of japonica rice. Practice: 1,10g peeled sweet almonds are ground into mud and added to 50g washed japonica rice; 2, add the right amount of water to boil, and then simmer. Health tip: Take it while it is hot, twice a day, breakfast and dinner. It has the effects of relieving cough and asthma. Healthy people can also eat regularly, keep fit and prevent diseases.
4, pine nuts-weight loss master, fairy in nuts
Pine nuts are the seeds of Korean pine, and the edible part is nuts, which are sweet in taste. The fat content of pine nuts is extremely high, reaching more than 70%. Pine nuts can also be used as medicine. Chinese medicine believes that pine nuts are sweet and warm, and have the effects of nourishing the middle warmer, moistening dryness and smoothing intestines. Especially suitable for people with dry skin, thin body and short breath, dry cough without phlegm and frequent constipation. Pine nuts, also known as pine nuts, fruit pine nuts and sea pine nuts, are the seeds of Pinus koraiensis in Pinaceae. Rich in fat, protein, carbohydrates, etc. Long-term consumption can strengthen the body and moisturize the skin, which has high therapeutic value. There are Brazil pine nuts, Northeast pine nuts and pine nuts in China, among which pine nuts are mainly from Yunguichuan mountain area. Moisturize skin and prolong life, which is a good brain tonic for students and mental workers, and also has a good preventive effect on Alzheimer's disease. The weight-loss effect of pine nuts is highly respected abroad. Pine nuts can promote the secretion of cholecystokinin, thus inhibiting appetite and achieving the purpose of losing weight. Overweight women who eat a handful of pine nuts before breakfast every day can reduce their daily appetite by 37%. The calorie and fat content are not low. 1 oz. The calorie of pine nuts is ≈ 19 1 kcal, but the fat contained in it is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber. The high content of vitamin K in pine nuts is unique among nuts, which contributes to the health of bones and arteries. Pine nuts are also rich in magnesium and potassium, which helps to lower blood pressure and keep the heart healthy. Pine nut medicated diet: pine nut porridge nourishes yin and moistens intestines. Raw materials: 20 grams of pine nuts and 60 grams of japonica rice. Practice: Grind pine nuts and cook porridge with straw. Health tips: nourish yin and moisten intestines. Take it twice a day or eat at will. Pale face, dizziness, palpitation and forgetfulness, or red cheekbones and tinnitus, pale tongue, thin pulse, or red tongue with little coating and rapid pulse.
5, peanuts-civilian aristocrats, the most unrestrained nuts.
Peanuts and melon seeds are the dried fruits that people often eat, ranking the top two, and are indispensable in various occasions. Our hometown, Cangzhou, used to be fried with sand, and then fried when the sand was hot. Use the heat of sand to "bake" it. Now industrialized production, there are many flavors, such as original flavor, cream flavor, cumin flavor, spiced flavor, salt and pepper flavor, honey flavor and so on. These flavors are also made by adding various seasonings, stewing and drying. Has antituberculosis effect; Promote the development of human brain cells and enhance memory, which is the best food for cancer patients. Peanut contains a lot of arginine and resveratrol, the former has potential anti-tuberculosis effect, and the latter can inhibit the infiltration and spread of cancer cells, which is a good diet for tuberculosis patients and tumor patients. Peanut red coat (that is, peanut coat) has the function of invigorating qi and stopping bleeding. People who need blood can choose small peanuts with more red clothes, and people who are at risk of thrombosis had better remove the red clothes. Also known as "groundnut", Tang Dou. Like soybean, it is known as "vegetable meat" and "meat in vegetarian dishes". Peanut is flat and sweet, which can strengthen spleen and stomach, nourish blood and stop bleeding, moisten lung and relieve cough, and promote diuresis and lactation. Peanut red coat (that is, peanut coat) has the function of invigorating qi and stopping bleeding. People who need blood can choose small peanuts with more red clothes, and people who are at risk of thrombosis had better remove the red clothes. Peanut medicated diet: jujube peanut coat soup-deficiency of both qi and blood. Ingredients: 50g red dates, peanuts 100g, and appropriate amount of brown sugar. Practice: Wash red dates, soak them in warm water, and remove the core; Boil peanuts slightly, cool and peel them; Put red dates and peanut coats into a pot, add boiled water of peanuts, add appropriate amount of water, bring to a boil with strong fire, and cook with low fire for about half an hour; Take out the peanut skin, add brown sugar to dissolve, and collect the juice. Health Tips: This soup has the effects of strengthening the body, replenishing qi and blood, and stopping bleeding. It is suitable for anorexia, shortness of breath, fatigue and various hemorrhagic diseases caused by deficiency of both qi and blood.
6, pistachio-friends in my heart, smiling nuts
Pistachio nuts, alias Pistachio nuts, hazelnuts and nobody. When the pistachio is ripe, the shell will naturally crack, hence the name. Central Asian countries call it "smiling nut" (smiling nut) . The world's main producing countries are the United States, Turkey, Iran, Greece, Syria, Afghanistan and other countries, and they are cultivated in Xinjiang, China. Introduced from Persia (Iran) in the Tang Dynasty, the cultivation history is about 1300 years. Its fruit is rich in vitamins, minerals and antioxidant elements, and has the remarkable characteristics of low fat, low calorie and high fiber, which is especially beneficial to the elderly. It is a very popular snack food in the world nut market, and has become the fifth largest nut crop in the world in recent years. For a long time, pistachios have been known as "friends of the soul". Pistachio nuts are rich in phytosterols, which can prevent dyslipidemia and atherosclerosis, thus reducing the risk of cardiovascular and cerebrovascular diseases. In addition, moderate consumption of pistachios can promote metabolism, improve blood sugar levels and help control weight. Pistachio nuts are not only rich in vitamins A and B, but also rich in vitamin E, which can enhance physical fitness. Pistachio nuts also contain a lot of antioxidant lutein, which can protect eyesight. Friends of the heart, pistachios are rich in vitamins, minerals and antioxidant elements, with the remarkable characteristics of low fat, low calorie and high fiber, and are healthy and wise choices. For a long time, pistachios have been called "friends of the soul". Pistachio nuts are rich in phytosterols, which can prevent dyslipidemia and atherosclerosis, thus reducing the risk of cardiovascular and cerebrovascular diseases. In addition, moderate consumption of pistachios can promote metabolism, improve blood sugar levels and help control weight. Note: There are many people who are allergic to pistachios in life. People with allergies should be careful to eat them.
7. Cashews-the star of cooking
Cashew nuts are also called tree cashews, chicken cashews and longevity fruit. Evergreen tree with erect trunk, up to 10 m. Cashew nut is a kidney-shaped nut, belonging to Sapindaceae, Uraciaceae and Cashew. Native to the United States. Cashew nuts are rich in nutritional value, which can be fried and baked as snack food. They are one of the four famous dried fruits in the world. Its edible part is the kidney-shaped part planted at the top of the fake fruit, about 25mm long, ranging from bluish gray to yellowish brown (if the person with white color is found during selection, it may be bleached, so don't buy it). The fruit shell is hard, with seeds wrapped inside, sweet as honey and high in calories. The main source of calories is fat, followed by carbohydrates and protein. Runchang laxative, moisturizing beauty, delaying aging, but cashew nuts are high in calories and easy to gain weight if eaten more. You should know that nuts are delicious, but in moderation. Cashew nuts are rich in iron, twice as much as beef, especially suitable for pregnant women. Regular consumption of cashews can promote sexual desire and so on. However, cashew nuts contain many allergens, so people with allergies should be careful to eat them. Cashew nuts are especially suitable for cooking. Cashew nuts and celery are very popular dishes. Cashew nuts contain a lot of protease inhibitors, which help to control cancer. Cashew medicinal diet: lotus seed cashew soup-soothing and moisturizing ingredients: cashew 50g, lotus seed 50g, Poria 50g, coix seed 50g, Euryale euryales 50g, lotus root starch 50g, glutinous rice 100g, and proper amount of sugar. Practice: blanch cashews and lotus seeds, pick them up and drain them; Poria, Coicis Semen, Euryale Semen and Oryza Glutinosa are boiled in water until soft, and put into a blender to make paste; Add cashew nuts and lotus seeds to the rice soup, add sugar and mix well; Mix lotus root starch with appropriate amount of warm water, add rice soup and mix well. Eat it sooner or later. Health Tips: Nourish the five internal organs and soothe the nerves, suitable for neurasthenia and insomnia. Cashew nuts are not suitable for patients with severe gallbladder dysfunction, enteritis and diarrhea, and obese and allergic people should also use them with caution.
8. Almonds (called almonds in Xinjiang)
Almond, named Badamu, Badamu and Badamu in Xinjiang Uygur language, named Badam in Persian, the fruit is called almond, and the scientific name is almond. Medium-sized trees or shrubs, 3-6 meters high. Originated in West Asia, it is born in mountainous areas with low to medium altitude, and is common on rocky and arid slopes. China, Xinjiang, Shaanxi, Gansu and other regions have a small amount of cultivation, and Kashgar and Hotan in Xinjiang have the largest output. Almond has high nutritional value and is a rare nourishing product, which is known as "holy fruit". Are almonds related to almonds? Almond is the kernel of almond, almond is the kernel of almond. Apricot and almond are two different plants in botany. The nutritional value of almond is six times that of beef with the same weight, and it can also treat diseases such as hypertension, neurasthenia, skin allergy, tracheitis and rickets in children. Chewing more than ten tablets before going to bed every day can improve sleep and enhance resistance. Some hospitals in the United States often use almond powder to treat diabetes, childhood epilepsy and stomach problems. It is also made into a new drug, Infangjidan hydrochloride, which is specially used to treat influenza virus.
9, chestnuts-the fruit of the kidney
Chestnut, also known as chestnut, chestnut and so on. , an economic plant of Castanea in Fagaceae, originated in China. Chestnut has been cultivated for more than 3000 years and is widely distributed. Chestnut, containing starch, protein, crude fiber and various vitamins, is sweet and mild, sweet and delicious, and has the reputation of "king of thousands of fruits" and "woody food". Chestnuts can be eaten raw, fried, boiled and so on. It is recommended to eat only 6 ~ 7 capsules a day. Eating too much tends to upset the stomach. Chestnut is also called "the fruit of kidney" because it can tonify the spleen and stomach, tonify the kidney and strengthen tendons. Chestnuts are rich in nutrition, and the content of vitamin C is even higher than that of tomatoes, which is ten times that of apples. It is best to eat chestnuts as snacks or at dinner. Chestnut contains a lot of starch, so eating more is easy to exceed the calorie limit, which is not conducive to weight control. Chestnut medicated diet: stewed hens with chestnuts, brain-strengthening and intelligence-improving. Ingredients: chestnut, chicken. Practice: chestnuts are shelled; Wash onion and ginger, mash ginger and knot onion; Eviscerate chicken, wash and cut into pieces. Put the pot on fire, add water, add chicken to boil, skim off the froth, add Shaoxing wine, ginger, onion and chestnuts, stew until chestnuts and chicken are cooked, and season with salt. Health tip: It has the functions of invigorating qi and blood, strengthening body, strengthening brain and improving intelligence.
10, Hawaiian fruit-the "crooked fruit" crossing the ocean
Macadamia nut, known as "macadamia nut" in Hong Kong, is considered as one of the best edible nuts in the world. Nuts are rich in nutrition, with turquoise exocarp and hard brown endocarp. The single fruit weight is 15- 16g, and the oil content is about 70%, which is 9% in protein. It contains 8 kinds of amino acids necessary for human body, and is also rich in minerals and vitamins. Macadamia nuts are crisp and delicious, with a unique creamy flavor. They are the best edible fruits in the world and have the reputation of "queen of dried fruits" and "king of nuts in the world". They taste and taste much better than cashews. Macadamia nut can regulate blood lipid biphasic, prevent thrombosis and control blood pressure. Regular consumption of macadamia nuts can reduce the incidence of cancer, especially breast cancer and gastrointestinal cancer. Long-term consumption of macadamia nuts can also prevent rheumatoid arthritis.
Data evaluation:
The highest comprehensive energy: Hawaiian fruit
According to the comprehensive analysis of nutrition labels, the sum of protein content, fat content and carbohydrate of macadamia nuts is the highest, ranking first in the Nut Nutrition Ranking with the highest energy, followed by pine nuts, crispy walnuts, sunflower seeds and pistachios. These nuts have certain effects of regulating blood lipid and improving intelligence, but they are prone to obesity due to their high energy. It is recommended that overweight and obese people choose carefully.
The highest fat content: walnut
By comparison, it was found that the five nuts with the highest fat content were walnut, pine nut, macadamia nut, almond and sunflower seed, and the fat content could be as high as 50% to 70%. Nuts with high fat content not only have high energy, but also have a strong "moisturizing" effect. People with diarrhea, acute digestive tract infection and fatty dyspepsia should temporarily avoid eating nuts.
The highest carbohydrate: chestnuts
The researchers found that among all nuts, chestnuts contain the most carbohydrates, ten times as much as watermelon seeds with the lowest carbohydrates. There are many carbohydrates, that is to say, they contain a lot of starch and dietary fiber, but at the same time they are also high in sugar. Therefore, when eating chestnuts, you should avoid eating too much, especially those with diabetes, so as not to affect the stability of blood sugar. But it is worthy of recognition that chestnuts are rich in B vitamins, the content of B2 is at least four times that of rice, and the content of vitamin C is 24 mg/100 g, which is incomparable to cereals.
The highest zinc content is Carya cathayensis.
The data show that the five nuts with the highest zinc content are pecan, watermelon seed, sunflower seed, pine nut and cashew nut in turn. Zinc is an essential element for children's growth and development, which helps to improve appetite, skin health and regulate immunity.
Lose weight:
Pistachio nuts and pine nuts are the first choice.
Delicious and not afraid of fat:
Almonds, chestnuts, macadamia nuts.
Lack of dietary fiber:
Eat almonds, almonds and pistachios.
Want good skin:
Please choose almonds, almonds, peanuts and hazelnuts.
Allergy:
Eat cashews, peanuts and pistachios carefully.
Recommended method 1: breakfast with cereal.
This can not only provide rich nutrition, but also enhance satiety, which is perfect for breakfast.
Recommended method 2: Dinner with vegetables.
Or chop up nuts and use oil instead of vegetable salad. This will not only make you eat more vegetables, but also reduce the discomfort caused by high-salt nuts and the risk of high blood pressure.
Suggestion 3: Eat snacks between meals.
During the day, there are always a few moments (such as 10: 30 in the morning and 4: 30 in the afternoon), but before dinner, my stomach is growling. At this time, you can replace unhealthy biscuits and cakes with delicious nuts to satisfy your mouth and stomach. This can effectively delay the arrival of hunger, but also avoid the appetite before the next meal, because too hungry to control the amount of food. Of course, if you say: I don't know any of your methods! Then I can only tell you, leave yourself alone! I'll leave you the fat and we'll take it away when it's healthy.