Is peanuts good or bad?Only feel at ease like this

Although the peanuts are ordinary, they have the reputation of "longevity fruit" ~ It has high nutritional value and is rich in unsaturated fat, vitamin B1, tobaccoic acid, riboflavin, calcium, magnesium, potassium, phosphorus and other substances.

However, there are many rumors about peanuts in these years.

"High peanut fat and high calories, eating will increase blood viscosity and affect blood vessel function";

"Peanuts are rich in unsaturated fatty acids and antioxidant substances, which is conducive to blood vessel antioxidant";

"Some substances in peanuts can help cancer cell metastasis, which is a tumor ‘accelerator’" …

Are these rumors true or false?Is peanuts good or bad?Let’s take a look at Xiaofei ~

01

Peanut is a "killer" or "guard"?

Peanuts are often used to squeeze oil, so the calories are high.However, the tobacco acid can increase the "good" cholesterol, and unsaturated fatty acids are conducive to improving blood lipid composition. Polyphenols can antioxidant … Therefore, what kind of impact of eating peanuts on the blood vessels is actually with the intake.closely related:

01

The appropriate amount of intake of peanuts is harmless to cardiovascular

American cardiovascular experts conducted a 10-year observation and research on more than 7,2300 people who were 45-75 years old, and finally discovered:

① People who eat four or five peanuts a day have a decrease in the risk of ischemic stroke diseases by 22.8%, and the risk of cardiovascular and cerebrovascular diseases will be reduced by 13.5%.

② People who do not count the daily peanuts are risked by 9.8%of the risk of ischemic stroke diseases, and the risk of cardiovascular and cerebrovascular diseases is as high as 7.9%.

③ People who do not eat peanuts every day have a risk of as high as 5.6%of the ischemic stroke disease, and the risk of cardiovascular and cerebrovascular diseases is as high as 6.1%.

02

Peanuts are properly "replacement", many benefits

Recently, the authoritative journal "Journal of Clinical Nutrition of the United States" in the international nutritional field published a study saying that refined grain products with energy such as peanut replacement can significantly increase the reversal rate of metabolic syndrome without gaining weight.

The so -called metabolic syndrome refers to the pathological state of the human body’s metabolic disorders, such as abdominal obesity, high blood sugar, high blood pressure, high glycerol triglyceride, and low high density lipoprotein cholesterol.They are risk factors that cause diseases such as type 2 diabetes, hyperlipidemia, cardiovascular diseases, etc., and also an important window for reversing and curbing and developing into such diseases.

Instead of some staple foods, auxiliary reversal commentary syndrome

The Institute of Nutrition and Health of the Chinese Academy of Sciences recruited 224 volunteers with metabolic syndrome or high -risk.

Volunteers are randomly assigned to peanut intervention groups (113 people in total), or control groups (total 111).During the 12 -week intervention, volunteers consume 28 grams of light salt grilled peanuts with 28 grams of light salt, or white rice cakes such as a small bag of 28 grams of lunch and dinner.Other diets remain unchanged.

Finally, it was found that the peanut intervention group’s weight was reduced, and the reversal rate of metabolic syndrome was 2.33 times that of the control group.

Replace some red meat, stabilize blood sugar

In addition, studies have found that if the appropriate amount of peanuts are used instead of some red meat in the diet, the risk of diabetes can be reduced by 21%.

This is because peanuts can slow the body’s absorption of carbohydrates, especially eating some peanuts in the morning can not only improve the sense of satiety, but also prevents too fast sugar.

Slowing the level of triglyceride levels

An experimental study by a professor of Nutrition in the United States shows that when the total diet is the same, people who eat peanuts are 32%lower than those who do not eat peanuts.

It can be seen that a certain amount of peanuts can help prevent the triglyceride from rising rapidly, which is conducive to the normal expansion of blood vessels and reducing the risk of plaque formation.

Therefore, for people who have metabolic syndrome or have formed related diseases, they can use peanuts to replace some staple foods and red meat daily, but the amount must be controlled within 20 grams and do not eat fried or sugar.

02

The germinated peanuts are toxic and can not be eaten?

Gel potatoes contain high toxic alkali, not to eat!Therefore, many people feel that germination peanuts are also poisonous and cannot be eaten.

After the peanuts germinate, the macromolecular protein is degraded into an amino acid that is more likely to absorb; the fat content is reduced due to the consumption; the vitamin content is greatly improved.

It is particularly worth mentioning that the resveratrol in peanut buds can be 100 times higher than peanuts itself, hundreds or even hundreds of times higher than wine.Resveratrol is good for cardiovascular disease and cancer prevention, especially for hormone -dependent tumors.

However, it should be noted that the peanut buds here are artificial germination peanuts, not the mildew germination caused by moisture for too long, and it must not be eaten.

03

Although the peanuts are good, they do n’t eat if they want to eat

The nutritional value of peanuts is high, and there are many benefits, but some people are not suitable, and the way of eating is also particular:

01

Four types should not eat more

① Patients with high uric acid and gout

Peanuts contain a large amount of purine. Among the peanuts, the purine content is as high as 96.3 mg.Edit purine is too much, and it is easy to generate a large amount of uric acid after metabolism in the body, which has the risk of inducing hyperuricemia and gout.Therefore, people with such diseases should not eat or eat less peanuts.

② Patients with chronic kidney disease

Peanuts are high -protein foods. The protein content is as high as 25%to 35%. Its nutritional value is second only to soybean in plant proteins. It is one of the sources of high -quality protein for most people.

However, the metabolism and re -absorption of protein are mainly responsible for the kidney. For patients with kidney disease, the glomerular filtration function has been damaged. A large amount of protein will bring a large burden, which will easily induce proteinuria and further aggravate the disease.

③ Patients with hepatobiliary disease

The lipids in peanuts need to be digested and absorbed by bile, and it will also promote free fatty acids in the form of phospholipids and be transported by the liver through the blood, so it has a certain impact on the metabolic efficiency of the fat and gallbladder.For healthy people, this is the advantage of peanuts.

However, for patients with hepatobiliary diseases, lack of bile secretion or damage to liver function will hinder the digestion and absorption of peanuts, and may also cause problems such as diarrhea, indigestion, and loose stool.

④ Those who have strong oil secretion

Peanuts are oily foods, which contain a large amount of phospholipids. After excessive consumption, it may affect the increased oil secretion of skin hair follicles, destroying the micro -ring in the surface of the skin, increasing the risk of acne, pimples or pustules, and the risk of microbial infection.

In addition, the amount of oil from the scalp is increased, and it is easy to cause itching, dandruff, head mites, hair loss and other problems.

02

Two recommended ways to eat

There are a lot of foods made of peanuts. The processing peanut beans, peanut oils, peanut butter, peanut pastry, etc. In fact, it is better to eat peanuts directly to the body.In many cooking methods, boiled boiled is usually the best choice.

Studies have shown that the chemicals contained in cooking peanuts are more than 4 times more than peanuts, dried peanuts and roasted peanuts, and these substances can prevent related diseases.

Secondly, vinegar bubble peanuts can also retain more nutrition as much as possible. A small amount of vinegar can also inspire appetite and strengthen the absorption of nutrition.

Source: CCTV home for dinner

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