What is the nutritional value of dried fruits
Release Time：
2022-09-29 10:26
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Argan includes tree nuts and plant seeds, which are the best part of plants. The nuts are generally nutritious, containing high levels of protein, oil, minerals and vitamins, which have excellent effects on human growth and development, strengthening the body and preventing diseases.
Nutritional characteristics of nuts. We will briefly introduce the following, because only to understand more thoroughly, you also know what the function of nuts, and how much a day to eat the right amount.
1, the fat content is relatively high, 44%-70%. But the fatty acids in the nuts to unsaturated fatty acids, is conducive to improving the blood of high-density lipoprotein cholesterol (beneficial to health) content, reduce the cholesterol content of the blood, for the prevention of coronary heart disease, atherosclerosis has a certain role.
2, rich in protein, accounting for 5.3%-25%
3, rich in vitamins and minerals. Among them, magnesium, potassium, copper and selenium and other minerals can regulate a variety of physiological functions, but also the synthesis of antioxidant enzymes in the body is an important element. The nut is rich in vitamin E and selenium and other nutrients with antioxidant effects, with the role of delaying aging and anti-tumor.
Nut is rich in vitamin E, selenium and other antioxidant nutrients.
About nuts and health research findings
1, eating nuts will not increase body weight?
High fat content in the nuts, eat nuts regularly will not increase weight? Some scientific studies have provided the answer. Researchers let subjects eat 1 two nuts a day, continue to eat nearly 6 months, the results found that the subjects' diets increased the intake of unsaturated fatty acids, vitamin E, magnesium and copper, reducing the risk of cardiovascular disease, but no significant changes in body weight. In another study, 81 subjects who ate 50-100 grams of almonds (40-80 grains) per day gained an average weight of 0.40 kg, but this change was seen in people with low body weight. This is because almonds are rich in dietary fiber, easy to produce a sense of satiety, do not need to eat a lot to feel full, dietary fiber can also reduce the absorption of fat.
2, nuts and what is the relationship between heart health?
A study showed that eating a small amount of almonds every day can reduce the risk of cardiovascular disease, and subjects who ate almonds or other nuts more than five times a week than those who rarely eat nuts have less than half the risk of heart disease and other chronic diseases. People who consumed nuts at least once a week had a lower risk of heart disease than those who never consumed nuts. This may be due to the presence of dietary fiber and unsaturated fatty acids in almonds. A Harvard University study of 86,000 women showed that those who consumed more nuts over a 10-year period had a significantly lower risk of heart disease.
Based on the nutritional composition and health effects of nuts, it is recommended that
1, eat in moderation
The energy content of nuts is higher than the same weight of buns. Each 100 grams of nuts contains 300-600 kcal of energy, while 100 grams of buns contain 220 kcal of energy, so it is not advisable to eat too much. Some people take eating nuts as a way to control their weight and eat a lot of nuts every day, such as 1-2 pounds of melon seeds, which is actually unscientific. The Dietary Guidelines for Chinese Residents recommends that eating 50 grams of nuts per week is good for health.
The energy contained in nuts is higher than the same weight of buns
2, a variety of ways to eat
There are many ways to eat nuts, you can eat a few nuts for breakfast; tea can come a few; with a small bottle of chewing gum filled with nuts, carry with you, the morning or afternoon when you feel hungry, you can come on a few. Nuts can be eaten alone, but also into the dish, such as celery cashew nuts, nutrition and taste.
3, eat less salt nuts
In the choice of nuts, it is recommended to choose the original flavor, do not choose to add salt, in order to reduce the intake of salt.
Nuts as a rare New Year's Eve, can prevent cardiovascular disease, even though nuts nutritious, we should eat in moderation, should not be too much. Children should be careful to eat nuts to avoid blocking the trachea.
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Xinjiang walnuts are known as one of the world's "Four Dried Fruits", along with lentils, cashews and hazelnuts. Walnuts are rich in nutrients and contain many trace elements and minerals such as calcium, phosphorus and iron which are essential for human body.
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Ripened nuts are more resistant to storage, but because of its higher oil content, one is to prevent him from oxidation, so we must take some isolation packaging, such as vacuum packaging ah, nitrogen-filled packaging ah, and then to control its moisture, temperature, to be placed in a low-temperature dry place. Add antioxidants or deoxidants, sealed in a cool, dry place, so that the shelf life can be extended to about 12 months.
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