Eating nuts like this can prevent disease! A healthy eating scale, just eat!

Guide: Nuts are delicious, but how to eat healthy? Nuts are full and nutritious, many people use nuts as a snack, and they can't stop eating them... But there are also "a melon and half two oil" rumors, so how to eat nuts healthy? Today we're going to talk about how to choose nuts. In addition to protein, fat, nuts also contain a variety of trace elements, such as vitamins, calcium, iron and so on.
Nuts are rich in variety and nutritional differences are also very large, we recommend the next two criteria to choose the next two criteria - choose fatty acid ratio balanced nuts although nuts are high in fat content, but are the human body needs polyunsaturated fatty acids, such as Omega-6 and 3.
Omega-6 fatty acids, if ingested too much, will promote the negative effects of inflammation, but Omega-3 can reduce inflammation, promote cardiovascular health and other effects.
so when choosing nuts, be aware that the lower the ratio between the two, the better.
we compared the common ratio of nut fatty acids: we can see that walnuts, Hawaiian fruit, birch fruit Omega6 and Omega3 have the lowest ratio, which are the three nuts recommended for fatty acids.
peanut ratio is as high as 5320.3:1, it is not recommended to eat more.
dietary fiber in nut nuts with high dietary fiber content is also a criterion for selection.
insoluble fibers in nuts can promote intestinal peristalsis and help detocation;
common nut dietary fiber content is as follows: you can see pine nuts, cashew nuts, Hawaiian fruit dietary fiber content is high, is recommended.
how many nuts do you eat every day? The Dietary Guidelines for Chinese Residents recommend that the average person eat 50-70g of nuts a week, which is about 10g a day (without shell).
concept of 10 grams of nuts? We made a simple conversion: How to eat nuts healthy? 1. Lose weight to avoid high-calorie nuts when losing weight try to avoid high-calorie nuts, such as Hawaiian fruit, birgen fruit, etc. , but nuts are generally not low in calories, be sure to eat in moderation.
. Try to eat most of the original nuts flavored processed nuts are high in sugar or sodium content, excessive sugar intake will lead to obesity, high sodium content will increase the risk of cardiovascular disease.
3. Nuts can be eaten with the meal nuts can choose to eat with the meal together, so that the feeling of satiety after the meal can last longer, if it is weight loss people are conducive to controlling appetite.
4. Bad gastrointestinal can be chopped to eat for some people with weak gastrointestinal function, you can choose to shred nuts to eat, which can make digestion speed up, help digestion.
experts remind: although nuts delicious, but also a common allergen, if after eating rash, redness, breathing difficulties and other allergic reactions, it is recommended to go to the emergency medical treatment.
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