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[리얼푸드=고승희 기자] Nuts are one of the best health snacks of recent years.
In the United States, Time magazine selected walnuts among the top 10 health foods a few years ago. Nutrients can easily replenish rich nutrients such as dietary fiber and unsaturated fats, which are probably rare in modern humans. Fats, especially nuts, are rich in unsaturated fats beneficial to vascular health.
Until now, many studies have shown the benefits of nuts for health. Nuts, in particular, are a good food for the modern population because they reduce the early mortality rate.
According to a 2013 study by the Harvard Public Health College in the United States, people who consume nuts every day are 20% less likely to die than others. In addition, nuts also help reduce the risk factors of the metabolic syndrome. According to a 2010 study by Brigham Women's Hospital in the United States, nuts can help improve blood pressure, cholesterol levels and control blood sugar levels.
The variety of nuts also varies. The most popular nut kernels are pecans and brazil nuts which have recently become popular.
1. What is the lord of calories?
The calories of the nuts per serving are different.
The recommended daily intake of most nuts is about 28 g. When you take 28g a day, it improves your health.
In the case of almonds, the caloric intake is 161 1, the pistachio of 155. The cashew is 155. The macadamia is 200. The pecan is 193, the nut is 182 ㎉ , the Brazil nut of 182. And the peanut of 176.
The highest calorie per 28g is macadamia. Macadamia is also recognized as a special product of Hawaii. In Hawaii, 95% of the world's macadamia nuts are produced. Macadamia, 72g of 100g are fat. The intake is 10 to 12 times a day, but the calories are huge compared to other nuts. However, the fat of the macadamia nut is oleic acid, an unsaturated fat, like any other nut.
Researchers at the University of Hawaii in the United States have recommended 17 men with high blood cholesterol levels to consume 40 to 90 grams of macadamia a day. Four weeks later, their average total cholesterol and bad LDL cholesterol dropped by 3% and 5.3%, respectively. While HDL cholesterol, which is beneficial for vascular health, has increased by 7.9%.
2. What is your first weight loss?
Nuts rich in fat are also effective for weight loss.
Among nuts, pistachio is sometimes called "lean nut" because it contains as few calories as possible. In addition, it is rich in dietary fiber and is good for the diet because it is full of sensations. It contains 3 grams of dietary fiber per serving.
According to a 2010 study published in the American Journal of Nutrition, 52 obese men and women included a 240-ounce pistachio pistachio and a 220-liter pretzel, providing a 500-quadrant diet less than the recommended daily calories for 12 weeks. As a result, both groups lost weight but the weight of the pistachio-consuming group decreased further.
3. What is the antioxidant first?
Pecan is the most antioxidant component of all nuts.
The United States Department of Agriculture (USDA) ranked the highest nutrient-rich antioxidant nuts in a survey of 277 nuts and foods. The antioxidant index (ORAC) of pecan is 17,940 per 100 g. Next are walnuts (13,542), pistachios (7675), almonds (4454) and cashews (1948).
Pecan antioxidants help strengthen heart disease and brain function. In a study published in the Journal of Agriculture and Food Chemistry in June 2014, pecans fall into the category of foods with the highest antioxidant efficacy and are badociated with cancer, coronary heart disease, dementia and disease. # 39; Alzheimer's. Can reduce the risk of neurological diseases
Pecans also contain 90% unsaturated fats. It is rich in oleic acid compared to olive oil, low salt, no cholesterol, essential vitamins and minerals and vitamin E, consisting of alpha and gamma-tocopherol. Vitamin E, the main antioxidant component of pecans, plays a role in maintaining cell membranes and neutralizes free radicals, cleanses the blood and improves skin health.
"Rejuvenation vitamins" are the most nutritious almonds containing vitamin E. Almonds contain 26 mg per 100 g (0.7 mg of nuts). By taking a serving of 28g, you can fill 37% of your daily intake of vitamin E.
Vitamin E is a powerful antioxidant that removes harmful oxygen (active). It also helps prevent aging and prevent adult diseases. Vitamin E in almonds is in the form of alpha-tocopherol and has a high absorption rate in the body. Not only is the beauty of the skin, but also helps to keep the hair healthy.
5. Protein, dietary fiber 1?
Many nuts are rich in protein and dietary fiber, which helps to increase their satiety. Nutrients and abundant protein, especially nuts, can be a good alternative for vegetarians.
The nuts with the highest protein content per serving are almonds and pistachios. Both nuts contain 6 grams of protein for 28 grams. Almonds also have the highest fiber content. It contains 3.5 grams of dietary fiber per serving.
6. Which nuts protect heart health?
Nuts rich in unsaturated fatty acids are usually helpful in keeping your heart healthy.
Of the nuts, 28 g contain 2.8 g of α-linolenic acid, a type of omega-3 fatty acid. Omega-3 fatty acids are known to help prevent heart disease, improve vascular health as well as brain development and reduce the risk of diabetes complications (in adults). It's the only nut in the nut.
In a 2009 study published in the Journal of Clinical Nutrition in the United States, several clinical trials examined the effectiveness of nuts on heart health in 365 participants. Compared to the control diet, the nut-based diets significantly reduced total cholesterol (TC) (10.3 mg / dL) and LDL-cholesterol (-9.2 mg / dL) significantly.
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