Autumn sticker autumn fat, how can modern people stick healthy?
Autumn sticker autumn fat, how can modern people stick healthy? 
Dr. Clove is here to answer that question.
Today is the beginning of Autumn. Although the hot weather still hasn't receded, some people who are passionate about health and wellness have started to busy themselves with the big task of 'putting on fall fats'.
However, we will not recommend foods that are "good for fall" - after all, too much fat can be extremely harmful to the entire cardiovascular system of a person.
Then eat something healthy! There's a lot of things that come fresh to the market in the fall. Like this--
What's this green stuff ......
In fact, peeled and dried, it becomes something we are all too familiar with:Walnut, the big name in botany is pecan.
A handful a day has many benefits
Our Dietary Guidelines recommend that everyone eat 25 to 35 grams of nuts per day, which is about the amount of a small handful of nuts.
As a nut, walnuts are still highly nutritious.
Dried walnuts contain 14.9 grams of protein per 100 grams, making them a good source of plant protein.
More than half of walnuts are fat, however, they are mainly unsaturated fatty acids, especially containing a lot of Omega-6 and Omega-3 fatty acids, which are very beneficial for the human body.
The well-known DHA is a kind of Omega-3. If the mother eats more DHA during pregnancy, it is also good for the development of the baby's brain. There are also some studies that say consuming an additional 200 to 400 grams of Omega-3-rich marine fish can reduce the risk of death from cardiovascular disease. The American Heart Association recommends that patients with a clear diagnosis of coronary heart disease get 1 gram of Omega-3 fatty acids in their diet every day.
Walnuts are also rich in vitamin E, with about 43 mg of vitamin E per 100 g of dried walnuts. vitamin E has important functions in our bodies and is closely related to fertility, cardiovascular and nerve function. For older people, it may also help reduce the deposition of age spots.
However, because the fat content of walnuts and other nuts is too high, it is also usually not recommended to eat more, easy to get fat. Our dietary guidelines recommend eating about 25 grams of beans and nuts per day.
Is it true that walnuts are good for the brain?
Walnuts do look a little similar to our brain. It has been rumored that walnuts can replenish the brain, is this true?
From modern nutritional analysis, walnuts contain brain-healthy polyunsaturated fatty acids, which are still good for brain health. However, this does not mean that it can supplement the brain.
Although in some studies it has been found that regular consumption of small amounts of nuts, including walnuts, is beneficial in slowing down the aging process of the brain and reducing the risk of diseases including stroke. However, until now, there is no direct research evidence to show that after eating walnuts, it will increase one's IQ in the short term.
Science will also tell you a sad truth: most people's intelligence peaks around the age of 20 to 30, after which it is very difficult to improve.
And, while walnuts fulfill many of the nutrients that the brain needs, these nutrients are not unique to walnuts; other foods are just as big.
For us, a balanced diet is the greatest asset to good health!
How can you eat walnuts other than straight?
1. Walnut and black sesame paste
Ingredients: black sesame seeds, walnuts, glutinous rice flour, a little sugar or honey.
Practice:
Wash and drain the black sesame seeds and toast them in the oven at 150 degrees for about 10 minutes, then put the toasted black sesame seeds into a food blender to make a powder and set aside.
In the same way make flour of walnuts and glutinous rice also and keep aside.
Black sesame powder, glutinous rice flour and walnut powder in accordance with the ratio of 2:1:1 with boiling water into the walnut black sesame paste, according to personal taste preferences, you can add some sugar or honey.
2、Stewed egg with walnuts
Ingredients: walnuts, eggs.
Practice:
Beat the eggs and mix well, add a little water and mix well, you can also add a little sugar or honey according to taste preference. Steam for 5 minutes.
Sprinkle with walnuts and steam for another five minutes.
Content reference to Dr. Clove's scientific article: "TheEating in season - Autumn: Autumn walnuts, cardiovascular benefits, supplemental vitamin E》
Written by Ruan Guangfeng 丨 Food and Nutrition Information Exchange Center Master of Nutrition and Food Safety; Edited by Li Bad.
First of all, I would like to make a clarification. The term "fall fattening" is actually something people say to livestock. Livestock are the only ones that need to be fattened. As for people, outside of Guanwai (outside of Shanhaiguan, generally speaking, the three northeastern provinces, Inner Mongolia and northern Hebei), there is a saying called "rushing to the winter famine", that is, to hurry up to stock up on food for the desolate winter season before the winter comes. There is no such thing in Guanhuan.
As for the question, how can we modern people take care of eating healthy? I would like to answer in several ways.
1. Differences in occupational division of labor and diet.
Physical laborers, for example, must be careful to consume more salt and fats. Mental laborers, on the other hand, must have less salt and lightness.
2. Seasons are different, more attention should be paid to nutritional matching.
For example, now, there are many poor people, summer is basically cucumber tomatoes, winter is basically cabbage, spring green and yellow, what is cheap to buy, from the cold dew to drink corn porridge, every day does not bring a different kind of, has been drinking to the next year Qingming.
This is not paying attention to nutrition. But it can't be helped because, in China, the gap between the rich and the poor is so wide that some people can only eat the cheapest vegetables.
3. Different meal sizes and different ingredients.
Some people have a large meal, a meal to eat three or four steamed buns or three or four bowls of rice, then, at this time, it is best to have some celery, leeks, wild rice, squash and so on to do the dishes.
4. Early knowledge of the body's condition, a good mix of coarse and fine grains.
If constipation, what is this signal? This means that you are consuming too much fine grains, that is, too much rice and white flour, and at this time, if you can drink some corn porridge, you can effectively relieve constipation.
If you are hungry early, what is this a sign of? Some people eat at 12:00 noon and are hungry by 4:00 p.m. This is also a sign of eating too much fine grains.
But if you are weak, abdominal food, stomach bloating, stomach acid, this is too much coarse grains, if you can drink some millet porridge, egg custard this kind of fine food, that will also be improved.
To summarize, "three parts fine, seven parts coarse" is a dietary method inherited from China, but nowadays, you can't take it all. Understanding food culture is more than an overnight task.
The healthiest way to eat is a diet with more veggies and less meat, porridge and noodles.
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