Eating peanuts can keep you healthy! The study found: Peanuts make blood vessels healthier, how much should you eat every day?
56-year-old brother Zhang went to the hospital for a physical examination and found that his blood lipids had reached 2.1 mmol per liter , which had exceeded the normal range.
The doctor told Brother Zhang to take medicine on a regular basis, eat less high-fat foods such as meat and animal offal, and eat more vegetables and fruits after returning home. It is best to lose weight, and then come back for a review.
While walking on the road and sighing, I ran into my neighbor, Sister Liu. After Sister Liu found out, she told him to eat a little peanut every day, which can lower cholesterol and control blood lipids.
After arriving home, Brother Zhang told his wife the results of the physical examination, and by the way, said what Sister Liu had said. As a result, my wife criticized Brother Zhang: You don’t pay attention to control yourself, you usually eat meat every day, and now you just believe what other people say.
If you think about it, peanuts can extract oil. Peanuts are high in fat, so how can it lower blood lipids? Besides, the doctor didn’t let you eat peanuts, so you listen to what others say.
So Brother Zhang couldn't make up his mind.
1. Are peanuts good or bad for blood vessels?
Another name for peanut is "longevity fruit". As a high-nutrition food, every 100 grams of peanuts contains 567kcal of calories, 24.8g of protein, 49.24g of fat, 8.5g of dietary fiber, 16.2g of carbohydrates, and quite a lot of vitamins.
The fat in peanuts is mainly polyunsaturated fatty acids and monounsaturated fatty acids. As nutrients, this type of fat can reduce bad cholesterol and increase good cholesterol in the body , improve blood lipid levels and prevent cardiovascular diseases. Effect.
In 2012, researchers from the American Heart Association published a related study on peanut fat. In the study, they said that the unsaturated fatty acids and dietary fiber contained in peanuts are nutrients , which are different from those who do not eat peanuts. Compared with people, people who ate 4 to 5 peanuts a day had a 13% lower risk of cardiovascular disease and a 20% lower risk of stroke.
The researchers concluded that eating peanuts in moderation can help maintain the stability of blood lipids, thereby preventing the occurrence of cardiovascular diseases.
2. Does eating peanuts every day raise or lower blood pressure?
The healthy eating habits we advocate are more about preventing the occurrence of diseases, and there is also a relationship between diet and high blood pressure. Excessive sodium intake can increase blood pressure, but peanuts are not high-sodium foods. Naturally, our blood pressure does not rise after we consume it.
Theoretically speaking, the effect of lowering blood pressure by eating peanuts every day is still relatively limited . If you want to exert the effect of lowering blood pressure, you may need to eat hundreds or even thousands of tons of peanuts to play a role.
In other words, for the disease of hypertension, it is not realistic to simply eat peanuts to lower blood pressure . The most scientific method is to see a doctor and take antihypertensive drugs regularly.
The healing ingredients in the food are negligible, basically only enough to satisfy the appetite, and cannot achieve the real purpose of healing.
3. Peanuts can keep you healthy, how should you eat them?
It is mentioned in the book "Compendium of Materia Medica": Peanuts have the effect of pleasing the spleen and stomach, nourishing and regulating qi. Can peanuts really nourish the stomach?
In fact, the peanuts mentioned in the book that can please the spleen and stomach are raw peanuts , but the fried peanuts that are often paired with beer have no such effect. If you eat too much, you will get angry.
Acid reflux and belching is actually caused by excessive secretion of gastric acid, and the fat and protein contained in raw peanut seeds can neutralize gastric acid, and the fat of raw peanuts can also stimulate the intestinal mucosa to secrete enterogastrone, thereby inhibiting gastric acid secretion. Peanuts are rich in phospholipids, and their emulsifying and lubricating effects can also protect the gastric mucosa. Therefore, people with excessive gastric acid secretion can eat raw peanuts appropriately to relieve discomfort.
The taste of peanuts is indeed very fragrant, and it is also good for the body, but there are 4 types of people who are not suitable for eating more peanuts.
1. Patients with high uric acid and gout
The number of purines contained in peanuts is relatively high, basically every 100g of peanuts has 96.3mg of purines, if patients with high uric acid and gout eat peanuts excessively, it is likely to generate a large amount of uric acid in the body and induce gout attacks.
2. Patients with liver and gallbladder disease
Peanuts need the help of bile to be digested and absorbed, and peanuts also promote the flow of free fatty acids from the liver to the blood in the form of phospholipids, which can affect the metabolism of liver and gallbladder fat.
For patients with liver and gallbladder disease , it will hinder the absorption of peanuts, and may cause indigestion symptoms such as diarrhea and loose stools.
3. People with strong oil secretion
Peanuts contain a lot of phospholipids. If people with strong oil secretion eat too many peanuts, it is likely to increase the oil secretion of hair follicles and increase the chance of acne and pustules.
4. Patients with chronic kidney disease
Peanut is a high-protein food, and the metabolism and reabsorption of protein in the human body are handled by the kidneys. Therefore, for people with kidney disease, eating too much peanuts will undoubtedly increase the burden when the glomerular filtration function is impaired, or Can lead to the production of proteinuria and aggravate kidney disease.
Of course, if ordinary people want to obtain the benefits of peanuts, the premise must be to eat peanuts correctly. The recommendation from the "Chinese Dietary Guidelines" points out that the daily intake of peanuts and other nuts for healthy adults should be controlled at 10g, which is approximately equal to 12 peanuts, so don't be greedy.
Four, three kinds of peanuts are not recommended to eat
The price of peanuts is not expensive, and because of their good taste, they are deeply loved and sought after by the public, but I want to remind everyone that there are three kinds of peanuts that are not recommended to eat, which are not good for health.
1. Blackened and bitter peanuts
Blackened and bitter peanuts are mostly moldy peanuts, and moldy peanuts contain the carcinogenic aflatoxin, which cannot be decomposed even if they are cooked. Eating moldy peanuts will undoubtedly increase the risk of liver cancer.
2. Salt baked peanuts, sweet peanuts
After peanuts are salt-baked and sugar-coated, although the taste is better, the calories have also increased a lot, and it will also increase the sugar and salt content of peanuts. Eating too much is not good for health.
3. Fried peanuts
Fried peanuts are a well-known appetizer, but after peanuts are fried, toxic and harmful substances are likely to be produced, especially peanuts that have been fried repeatedly, the calories are extremely high, and their nutritional content has also been destroyed. Eating too much Also easy to get angry.
Peanuts are white and fat, and the taste is still very good. Chewing a few peanuts will instantly leave a mouthful of fragrance. Although peanuts can benefit cardiovascular health, it is not advisable to eat too much. Eat raw peanuts as much as possible, and eat less fried, salt-baked and sweet peanuts.
References:
[1] "Are Peanuts Harmful or Beneficial?" How to eat healthier? After watching, tell your family.” Popular Science China. 2022-04-06
[2] "Peanuts are appropriate "food substitutes", which can reduce weight and benefit blood vessels, and can also reduce the risk of various diseases! However, some people are not suitable for eating ~ ". I am a great doctor. 2022-05-05
[3] "Peanuts are healthy and cheap, but there are 2 major food taboos! I don't know what a pity". Tencent Medical Code. 2019-12-25
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