Eating peanuts can keep you healthy! The study found that peanuts can make blood vessels healthier, how much should you eat every day?
Mr. Zheng is 50 years old this year and is a project manager of a communication company. He usually wants to have meat, and he basically needs meat every time. Seeing his out-of-shape figure, his wife advised him to eat less meat, but he didn't take it seriously.
A year ago, Mr. Zheng was found to have hyperlipidemia during the physical examination organized by his unit. The doctor told him to control his diet and pay attention to the health of his blood vessels.
Later, I heard from a friend that eating more peanuts can lower blood lipids and be good for blood vessels. He has been eating peanuts, eating a small bag every day, trying to control blood lipids by eating peanuts.
But after half a year, I went for a re-examination, only to find that not only did the blood lipids not drop, but the total cholesterol level rose to 5.8mmol/L. Mr. Zheng didn't understand, why did he eat peanuts but it didn't work?
1. A handful of peanuts a day, does it raise blood fat or lower blood fat?
Peanuts are called "Longevity Fruits". They are nuts and snack ingredients that people often eat. There are many studies on peanuts. So, do peanuts raise blood fat or lower blood fat?
In 2021, the "Stroke" magazine published a study in which researchers followed up 74,793 Japanese adults aged 45-74 for about 15 years.
It was found that those who ate about 4 peanuts a day on average had a 20%, 16% and 13% lower risk of ischemic stroke, global stroke, and cardiovascular disease than those who did not eat peanuts .
In fact, peanuts contain monounsaturated fatty acids, polyunsaturated fatty acids and other substances, which can help lower cholesterol and prevent cardiovascular diseases.
In addition, peanuts can also increase the feeling of fullness, play a role in improving intelligence, strengthening the brain, and delaying aging. The "Chinese Dietary Guidelines" recommends that the daily intake of peanuts for adults should be controlled at about 10 grams, and it is not advisable to eat too much . The reason why Mr. Zheng eats peanuts will increase blood lipids has a lot to do with excessive consumption of peanuts.
2. Can eating peanuts "soften blood vessels"?
Among the many nuts, peanuts are cheap and have many cooking methods. They are very popular among people. I believe many people have heard that peanuts can soften blood vessels and remove blood vessel garbage. Can eating peanuts really "soften blood vessels"? ?
First of all, blood vessels cannot be softened.
In particular, vascular atherosclerosis caused by aging cannot be reversed by any means. Generally, a small number of people may achieve plaque retraction, and most people are lucky if they can stabilize it. For atherosclerosis, the effective way is to prevent it.
Soaking peanuts in vinegar can't soften blood vessels. In fact, compared with ordinary peanuts, vinegar soaking peanuts has the same nutrition, but the taste is different. Using vinegar can eliminate the greasy feeling brought by peanuts, and play a role in enhancing appetite and appetizing. Efficacy only .
3. Reminder: 6 types of people often eat peanuts, or they are harmful
Although peanuts have high nutritional value and high cost performance, some people are not suitable for eating peanuts.
Peanuts are relatively high in purine, protein, oil, and fat . Eating too much will increase the risk of gout attacks. It is also not conducive to the recovery of chronic kidney disease patients with abnormal protein metabolism.
Therefore , patients with high uric acid and gout, patients with chronic kidney disease, patients with liver and gallbladder disease, and people with obesity and dyslipidemia are not suitable for eating peanuts. So how do you usually eat peanuts to be considered healthy?
1. Try to eat boiled peanuts
For the cooking method of peanuts, try to choose boiling or stewing, which can better retain the original flavor and nutrition of peanuts.
2. Don't be greedy
Peanut itself has a relatively high oil content, and eating too much will increase the risk of obesity. It is recommended to control the amount of food consumed every day, try to keep it around 15g-20g, and don't be greedy.
3. Eat less fried peanuts
Peanuts fried at high temperature not only have high calories, but also vitamins, proteins, cellulose and other substances in them will be destroyed, and their nutritional value will also be reduced.
Peanuts are a common food on many family tables. They can be used as appetizers or snacks. But it is recommended to eat boiled peanuts as much as possible, eat less fried peanuts, and don't be too greedy.
References:
[1] "Studies show that eating 4-5 peanuts a day can effectively reduce the risk of stroke and cardiovascular disease!" ". Popular Science China. 2022-01-22
[2] "These foods that are said to soften blood vessels are all false! ". Family Doctor. 2016-11-24
[3] "Are Peanuts Harmful or Beneficial?" How to eat healthier? ". Health Times. 2022-03-27
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