4hw.com.cn: fitness is becoming more and more popular. Regular fitness has many benefits for the human body. Many people like to eat nuts after fitness. What's the benefit of eating nuts for fitness?
What nuts do you eat to strengthen your body
1. Bigen fruit
Bigen fruit, also known as longevity fruit, is rich in fat, sugar, protein, vitamins and minerals. After eating, it can nourish the kidney, brain, Qi, skin and hair. The hulled 30g biloba fruit contains 21g fat and 3G protein.
2. Walnut
Walnut is also called the treasure of health preservation. Walnut is rich in vitamin B and E, which can prevent cell aging, strengthen brain, memory and delay aging. Walnut is also widely used in the treatment of neurasthenia, hypertension, coronary heart disease, emphysema, stomach pain and other diseases, good for human health. 30g walnut contains 17g fat and 7g protein.
3. Brazil chestnut
Brazil chestnut, also known as Brazil nut and abalone fruit, is rich in selenium, magnesium, vitamin B1, vitamin B2, vitamin E, carotene, etc., and its content of calcium, phosphorus and iron is also higher than other nuts, It has a significant effect on relieving alcohol and protecting liver. Rich selenium content can not only help to control thyroid function (thus helping to manage metabolism), but also strengthen the immune system and help to maintain muscle strength.
4. Pistachios
Pistachio, also known as pistachio, is rich in vitamins, minerals and antioxidant elements, with low fat, low calorie, high fiber characteristics, is a healthy and wise choice. 30 g pistachios contain 13 g fat and 6 G protein.
5. Pine nut
Pine nut is one of the common nuts. It is rich in fat, protein, carbohydrate and so on. It is an important traditional Chinese medicine. It can nourish the skin, prolong life and have high therapeutic value. 30g pine nut contains 19g fat and 4G protein.
6. Macadamia fruit
Xiaweiguo, also known as the queen of dried fruits, has an oil content of 70% - 79%, especially rich in unsaturated fatty acids. It can regulate blood lipid and blood pressure balance, improve gastrointestinal absorption capacity. 30g xiaweiguo contains about 22G fat and 2G protein.
7. Almond
Almond is a very common nut, which mainly contains protein, fat, sugar and trace amygdalin. The main components of fat are oleic acid and linoleic acid. 30 g almond contains 14 g fat and 6 G protein.
8. Cashew
Cashew is a good partner of all kinds of dishes. It has high calories. The main sources of calories are fat, followed by carbohydrates and protein. 30 g cashew contains 13 g fat and 4.5 g protein.
9. Hazelnut
Hazelnut is one of the four dried fruits (walnut, almond, hazelnut, cashew) in the world, and has the reputation of "king of nuts". Hazelnut fruit has good taste and rich nutrition. Its kernel contains 47-68% oil, 23% protein, 56-65% fat, 6.6% starch. It also contains vitamin A, B, e, iron, calcium and other mineral elements. 30g hazelnut contains 17g fat and 4G protein.
10. Padanmu
Padan is rich in nutrients. An ounce (about 30g / 23 pieces) of Padan contains about 6G protein, 4G dietary fiber, 75mg calcium, 7.4mg vitamin E, 0.3mg vitamin B2 and 1mg niacin and other trace elements. Its rich vitamin E can effectively fight against free radicals, play a role in moisturizing skin care and slowing down aging.
11. Chestnut
Chestnut is called Oriental Pearl. Its fruit contains 70.1% sugar and starch, 5.7% protein, 2% fat, 62% carbohydrate and 1.3% ash. It has the functions of invigorating the kidney and spleen, strengthening the body, benefiting the stomach and liver, and anti arteriosclerosis.
12. Pine nut
Pine nuts are rich in protein (13% - 20%), carbohydrate and fat. Most of its fat is unsaturated fatty acids such as oleic acid and linoleic acid. It also contains trace elements such as calcium, phosphorus, iron and essential amino acids of human body. Its function is to improve immune function, protect cell membrane, reduce blood lipid, prevent cardiovascular and cerebrovascular diseases, etc.
How to eat nuts for fitness
1. Refuse to fry and choose dried nuts. Dried nuts retain better nutrients and contain much less calories than fried nuts.
2. Rich in the intake of nut types, different nut oil content and nutrients are different, choose a variety of nuts, can ensure a balanced diet.
3. Control the daily intake, generally 20-30g is the ideal state.