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#每日坚果 #生活饮食 #健康坚果 #健康料理 #坚果 #健康飲食 #坚果瘦身

在众多的零食中，坚果一直是被营养师推荐的健康零食之一。坚果一般分为两类：一是籽坚果，包括花生、南瓜子、葵花籽、西瓜子；另一类是树坚果，包括核桃、杏仁、开心果、板栗、榛子、松子、腰果、碧根果、白果等。生活中，很多人对坚果敬而远之，认为坚果的热量和脂肪含量高。事实上，坚果是植物的精华部分，营养全面且丰富，每天吃一小把，会给身体带来意想不到的好处。
　　开心果
　　每天吃一把坚果，你的身体会收获到这些好处
　　1、补充营养
　　坚果中含有丰富的蛋白质、脂肪酸、碳水化合物、膳食纤维、维生素E、维生素B6、叶酸、烟酸、磷、镁、锌、钾、铜、钙、铁以及多种抗氧化剂等营养成分，常吃坚果有助于摄取缺乏的营养元素，以获得均衡营养。尤其是素食主义者，这类人更应该每日食用适量的坚果，以保证身体的健康。
　　杏仁
　　2、降低心脏病猝死率
　　坚果有益于我们身体的健康，特别是对于我们的心脏，能够有效降低心脏病的发病率和死亡风险。这主要是因为坚果中含有大量脂肪酸，其中不饱和脂肪酸占总脂肪含量的85%-90%，包括亚油酸、亚麻酸等人体必需脂肪酸，对心脏健康有利。另外，坚果中还含有多种抗氧化剂，可以帮助自由基，预防心血管疾病。
　　与很少或从不吃坚果的人相比，每周至少吃两次，每次一盎司坚果的人，发生心源性猝死和因冠心病死亡的危险性要低47%。
　　夏威夷果
　　3、益智健脑
　　脑细胞由60%的不饱和脂肪酸和35%的蛋白质构成。坚果中含有大量不饱和脂肪酸，同时还含有20%左右的优质蛋白质和十多种氨基酸，它们正是大脑需要的营养成分。另外，坚果中所含的维生素B1/B2/B6、维生素E、钙、磷、锌、铁等营养素对大脑神经细胞也有益。故而常吃坚果还可以改善脑部营养，起到益智健脑的作用。
　　碧根果
　　4、降低Ⅱ型糖尿病的危险
　　美国哈佛大学公共卫生学院营养系的一项调查研究结果显示，足量坚果饮食作为碳水化合物替代品，能够显著改善2型糖尿病患者的血糖控制和血脂危险因素水平。研究者表示，坚果中的不饱和脂肪酸和其他营养物质均有助于改善血糖和胰岛素的水平。
　　榛子
　　5、提高免疫力
　　坚果中含有丰富的优质蛋白质、不饱和脂肪酸、维生素A、维生素E、B族维生素及各种各样的矿物质，通过吃坚果可以保证摄入的营养均衡，还能使人免疫力得到提升。
　　6、抗衰老
　　坚果中含有多种抗氧化成分，能有效清除自由基，有助于减缓身体衰老。另外，坚果中的不饱和脂肪酸、维生素和微量元素能够促进新陈代谢，调节体内油脂的转化和代谢，改善肤质。
　　腰果
　　吃坚果的注意事项
　　1、晚上不宜吃坚果
　　晚上食用容易增加消化系统的负担，影响消化系统功能。坚果属于高热量食物，如果摄入的热量无法消耗掉，长期下去还可能引起肥胖。
　　2、腹泻的人不宜吃坚果
　　坚果中含有大量膳食纤维和油脂，有滑肠作用。正在发生腹泻的人、消化道急性感染者及消化不良者，均应避免吃坚果。
　　核桃
　　3、3岁以下幼儿慎吃坚果
　　坚果大多呈大颗粒状，而且不易嚼碎，3岁以下幼儿食用时可能因为说笑、呛咳等滑入器官，引起安全事故。
　　4、上火的人不宜吃坚果
　　坚果大多采用烘烤和炒的加工方法，有些甚至还是油炸，吃多了容易引起口腔和喉咙干燥。所以咽炎、咽喉肿痛、口腔溃疡等患者暂时别吃坚果。
　　板栗
　　5、变质的坚果不能吃
　　坚果中含有大量油脂，保存太久或储存不当容易发生油脂酸败，这类坚果食用后轻者出现腹泻，严重的话还可能损害肝脏。
　　小编提醒：食物是人体的营养来源，每一种食物中有各种不同含量的营养素，没有哪一种食物可以满足人体的全部营养需求，没有十全十美的食物，也没有一无是处的食物。各种食物营养特点不同，必须合理搭配才能营养全面，营养均衡是健康的基础，所以我们提倡：科学认识食品，膳食均衡保健。

#每日坚果 #生活饮食 #健康坚果 #健康料理 #坚果 #健康飲食 #坚果瘦身

THE HEALTH BENEFITS OF NUTS
Health Benefits of Nuts

In the past, nuts fell into the "bad for you" category. However, in recent years, studies show that nuts are indeed healthy. Check out the Boston Globe article featuring Fastachi for more insights into Longevity in a Nutshell.

Nuts provide key proteins and nutrients, good fats, antioxidants, aid in the reduction of cholesterol and help you live longer. Below are some the key benefits of a few different varieties of nuts:

Almonds
Highest in calcium of all nuts. Almonds are also high in fiber, vitamin E and magnesium. Almonds help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.

Cashews
Rich in iron, high in magnesium (more than almonds), and the unsaturated fat is predominantly oleic acid (the same as in olive oil). Cashews help prevent cancer, promote a healthy heart and strong bones, and also are good for your skin and hair (they are rich in copper).

Walnuts
High in omega 3 fats, antioxidants, and phytosterols. Walnuts are good for your heart, can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age related diseases, such as Alzheimer’s.

Hazelnuts (Filberts)
Rich in unsaturated fats (mostly oleic acid), high in magnesium, calcium and vitamins B and E. Hazelnuts are good for your heart, help reduce the risk of cancer, and aid in muscle, skin, bone, joint and digestive health.

Peanuts
Technically a legume, highest amount of folates compared to other nuts; folates are essential for brain development. Peanuts are also high in Vitamin E. Peanuts promote a healthy pregnancy because of the high folates which help reduce the risk of birth defects. Peanuts also boost memory, help fight depression, and reduces the risk of heart disease.

Pecans
Although high calories and fat, they are still good for you – especially men. Pecans contain beta-sitisterol which is aids in the relief of an enlarged prostate.

The bottom line is all nuts are good for you… the key is moderation. A healthy handful can lead to good health and longer life.

#每日坚果 #生活饮食 #健康坚果 #健康料理 #坚果 #健康飲食 #坚果瘦身

#每日坚果 #生活饮食 #健康坚果 #健康料理 #坚果 #健康飲食 #坚果瘦身

8 Health Benefits of Nuts

Nuts are a very popular food.

They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.

Despite being high in fat, they have a number of impressive health and weight benefits.

Here are the top 8 health benefits of eating nuts.

What Are Nuts?
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories.

They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.

Fortunately, you can buy most nuts from the store already shelled and ready to eat.

Here are some of the most commonly consumed nuts:

Almonds
Brazil nuts
Cashews
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts
Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics.

SUMMARY
Nuts are edible, high-fat seed kernels enclosed by a hard shell. They’re widely eaten as a snack food or used in cooking.
1. A Great Source of Many Nutrients
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains (1):

Calories: 173
Protein: 5 grams
Fat: 16 grams, including 9 grams of monounsaturated fat
Carbs: 6 grams
Fiber: 3 grams
Vitamin E: 12% of the RDI
Magnesium: 16% of the RDI
Phosphorus: 13% of the RDI
Copper: 23% of the RDI
Manganese: 26% of the RDI
Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium (2).

The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

That being said, nuts are generally an excellent food to eat on a low-carb diet.

SUMMARY
Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.

2. Loaded With Antioxidants
Nuts are antioxidant powerhouses.

Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk (3Trusted Source).

One study found that walnuts have a greater capacity to fight free radicals than fish (4Trusted Source).

Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation (5Trusted Source, 6Trusted Source, 7Trusted Source).

In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal (7Trusted Source).

Another study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol — a major risk factor for heart disease (8Trusted Source).

However, studies in older people and individuals with metabolic syndrome found that walnuts and cashews didn’t have a big impact on antioxidant capacity, though some other markers improved (9Trusted Source, 10Trusted Source).

SUMMARY
Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.
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3. May Aid Weight Loss
Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight.

One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil (11Trusted Source).

Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well (12Trusted Source, 13Trusted Source, 14Trusted Source).

In one study in overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group (15Trusted Source).

What’s more, even though nuts are quite high in calories, research shows that your body doesn’t absorb all of them, as a portion of fat stays trapped within the nut’s fibrous wall during digestion (16Trusted Source, 17Trusted Source, 18Trusted Source).

For instance, while the nutrition facts on a package of almonds may indicate that a 1-ounce (28-gram) serving has 160–170 calories, your body only absorbs about 129 of these calories (19Trusted Source).

Similarly, recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported (20Trusted Source, 21Trusted Source).

SUMMARY
Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.

4. May Lower Cholesterol and Triglycerides
Nuts have impressive effects on cholesterol and triglyceride levels.

Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes.

In one 12-week study in obese people, those eating pistachios had triglyceride levels nearly 33% lower than in the control group (14Trusted Source, 22Trusted Source).

The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids.

Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol. One study found that ground, sliced, or whole hazelnuts had similar beneficial effects on cholesterol levels (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

Another study in women with metabolic syndrome observed that eating a 1-ounce (30-gram) mix of walnuts, peanuts, and pine nuts per day for 6 weeks significantly lowered all types of cholesterol — except “good” HDL (27Trusted Source, 28Trusted Source).

Several studies show that macadamia nuts lower cholesterol levels as well. In one trial, a moderate-fat diet including macadamia nuts reduced cholesterol as much as a lower-fat diet (29Trusted Source, 30Trusted Source, 31Trusted Source, 32Trusted Source).

SUMMARY
Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.
5. Beneficial for Type 2 Diabetes and Metabolic Syndrome
Type 2 diabetes is a common disease affecting hundreds of millions of people worldwide.

Metabolic syndrome refers to a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes.

Therefore, type 2 diabetes and metabolic syndrome are strongly linked.

Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes.

First off, they’re low in carbs and don’t raise blood sugar levels much. Thus, substituting nuts for higher-carb foods should lead to reduced blood sugar levels.

Studies suggest that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome (33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).

In a 12-week controlled study, people with metabolic syndrome who ate just under 1 ounce (25 grams) of pistachios twice per day experienced a 9% decrease in fasting blood sugar, on average (37Trusted Source).

What’s more, compared to the control group, the pistachio group had greater reductions in blood pressure and C-reactive protein (CRP), a marker of inflammation linked to heart disease.

However, the evidence is mixed and not all studies note a benefit from eating nuts in people with metabolic syndrome (38Trusted Source).

SUMMARY
Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.

6. May Reduce Inflammation
Nuts have strong anti-inflammatory properties.

Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens.

However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging (39Trusted Source).

In a study on the Mediterranean diet, people whose diets were supplemented with nuts experienced a 35% and 90% decrease in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively (40Trusted Source).

Similarly, some nuts — including pistachios, Brazil nuts, walnuts, and almonds — have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease (25Trusted Source, 37Trusted Source, 41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).

Yet, one study on almond consumption in healthy adults observed little difference between the almond and control groups — though a few inflammatory markers decreased in those eating almonds (45Trusted Source).

SUMMARY
Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.

7. High in Beneficial Fiber
Fiber provides many health benefits.

While your body can’t digest fiber, the bacteria that live in your colon can.

Many types of fiber function as prebiotics or food for your healthy gut bacteria.

Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids (SCFAs).

These SCFAs have powerful benefits, including improving gut health and reducing your risk of diabetes and obesity (46Trusted Source, 47Trusted Source, 48Trusted Source).

Plus, fiber helps you feel full and reduces the number of calories you absorb from meals. One study suggests that increasing fiber intake from 18 to 36 grams daily may result in up to 130 fewer calories absorbed (49Trusted Source, 50Trusted Source).

Here are the nuts with the highest fiber content per 1-ounce (28-gram) serving:

Almonds: 3.5 grams
Pistachios: 2.9 grams
Hazelnuts: 2.9 grams
Pecans: 2.9 grams
Peanuts: 2.6 grams
Macadamias: 2.4 grams
Brazil nuts: 2.1 grams
SUMMARY
Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.

8. May Reduce Your Risk of Heart Attack and Stroke
Nuts are extremely good for your heart.

Several studies suggest that nuts help lower heart disease and stroke risk due to their benefits for cholesterol levels, “bad” LDL particle size, artery function, and inflammation (11Trusted Source, 51Trusted Source, 52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source, 57Trusted Source).

Studies found that small, dense LDL particles may increase heart disease risk more than larger LDL particles (58Trusted Source, 59Trusted Source).

Interestingly, one study on the Mediterranean diet found that people who ate nuts had a significant decline in small LDL particles and an increase in large LDL particles, as well as “good” HDL cholesterol levels (11Trusted Source).

In another study, people with normal or high cholesterol were randomly assigned to consume either olive oil or nuts with a high-fat meal.

People in the nut group had better artery function and lower fasting triglycerides than the olive oil group — regardless of their initial cholesterol levels (51Trusted Source).

SUMMARY
Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.
Delicious, Versatile, and Widely Available
Nuts can be enjoyed whole, as nut butters, or chopped up and sprinkled on food.

They’re widely available in grocery stores and online and come in a wide variety of options, including salted, unsalted, seasoned, plain, raw, or roasted.

In general, it’s healthiest to eat nuts raw or toast them in the oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils.

Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long, a refrigerator or freezer will keep them fresher.

SUMMARY
Nuts can be enjoyed whole, as nut butters, or chopped up on food. They’re healthiest raw or toasted. Store them at room temperature or put them in the fridge or freezer to keep them fresher for longer.
The Bottom Line
Eating nuts on a regular basis may improve your health in many ways, such as by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels.

This nutritious high-fiber treat may even aid weight loss — despite its high calorie count.

As long as you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet.

#每日坚果 #生活饮食 #健康坚果 #健康料理 #坚果 #健康飲食 #坚果瘦身

我们 生命坚果 预祝大家有个美好健康平的圣诞节。

We NutzofLife wish all of you have a pleasent healthy and safe christmas.

Merry christmas. 圣诞节快乐