每天1包坚果连吃3个月查出高血脂?这两种坚果最好不要买!
1、适当吃坚果能缓解血脂异常,促进血脂健康。
2、坚果中不饱和脂肪酸和膳食纤维含量高,饱腹感强,合理食用不会使人长胖。
3、发霉、有不新鲜油脂味道或哈喇味的坚果,尽量不要吃。加盐加糖糖调味的坚果、油炸坚果尽量不吃。
4、坚果最好是不同种类搭配换着吃。每天吃大豆、坚果的推荐量是25-35克。
榛子,杏仁丨图虫创意
健康吃坚果要注意这几点:
尽量不要选择加了调味的坚果丨图虫创意
参考资料
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[2]Sabaté J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med. 2010 May 10;170(9):821-7. doi: 10.1001/archinternmed.2010.79. PMID: 20458092.
[3]Sabaté J, Wien M. Nuts, blood lipids and cardiovascular disease. Asia Pac J Clin Nutr. 2010;19(1):131-6. PMID: 20199998.
[4]Freisling H, et al. Nut intake and 5-year changes in body weight and obesity risk in adults: results from the EPIC-PANACEA study. Eur J Nutr. 2018 Oct;57(7):2399-2408. doi: 10.1007/s00394-017-1513-0. Epub 2017 Jul 21. PMID: 28733927.
[5]Nishi SK, et al. Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose-response meta-regression of prospective cohorts and randomized controlled trials. Obes Rev. 2021 Nov;22(11):e13330. doi: 10.1111/obr.13330. Epub 2021 Sep 8. PMID: 34494363.
[6]Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014;100 Suppl 1(1):408S-11S. doi:10.3945/ajcn.113.071332
[7] Wu L, Wang Z, Zhu J, et al. Nut consumption and risk of cancer and type 2 diabetes: a systematic review and meta-analysis. Nutr Rev. 2015 Jul;73(7):409-25. doi: 10.1093/nutrit/nuv006.
[8] Aune D, Keum N, Giovannucci E, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med. 2016 Dec 5;14(1):207. doi: 10.1186/s12916-016-0730-3.
[9] Liu G, Guasch-Ferré M, Hu Y, et al. Nut Consumption in Relation to Cardiovascular Disease Incidence and Mortality Among Patients With Diabetes Mellitus. Circ Res. 2019 Mar 15;124(6):920-929. doi: 10.1161/CIRCRESAHA.118.314316.
[10]Bitok E, Sabaté J. Nuts and Cardiovascular Disease. Prog Cardiovasc Dis. 2018 May-Jun;61(1):33-37. doi: 10.1016/j.pcad.2018.05.003. Epub 2018 May 22. PMID: 29800597.
[11]Shah R, Murthy V, Freedman JE. Nuts, Cardiovascular Health, and Diabetes. Circ Res. 2019 Mar 15;124(6):825-826. doi: 10.1161/CIRCRESAHA.119.314752. PMID: 30870120; PMCID: PMC6578586.
[12]王刘庆,王瑶,王多,等. 坚果和干果中黄曲霉毒素的污染、检测与控制[J]. 食品安全质量检测学报,2018,9(22):5791-5798. DOI:10.3969/j.issn.2095-0381.2018.22.002.
[13]王玉娇. 坚果和干果真菌毒素污染及风险评估研究[D]. 北京:中国农业科学院,2018.
[14]刘敏,邢书霞,吕冰峰,等. 2016~2018年坚果炒货食品国家食品安全监督抽检结果分析[J]. 食品安全质量检测学报,2020,11(4):1338-1344.
[15]张海红,王冠群,田洪芸,等. 我国2016~2019年炒货食品及坚果制品质量安全状况及风险分析[J]. 食品安全质量检测学报,2020,11(20):7633-7641.
那种每天嗑3斤瓜子的,想不胖都难哈~错不在瓜子,而是量
如果不让大家知道泉州这么好吃,我会伤心的!
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