立秋了!每天吃点这个坚果,有益心血管,延缓大脑衰老!

发布日期:2016-08-07  阮光锋 健康头条

 

今日立秋。

尽管炎热的天气仍然没有退去,一些热衷养生的朋友,也开始忙活着「贴秋膘」的大业了。

可是,我们并不会因此推荐您「贴秋膘」的食物——毕竟,过多的脂肪,对整个人的心血管系统,可能带来极大的危害。

那就吃点儿对心血管健康的东西吧!一到秋天,新鲜上市的东西可不少。比如这个——

这绿油油的是啥啊!

其实,剥去外皮,晾干,就变成了我们再熟悉不过的东西:核桃。在植物学中的大名则是胡桃。

每天一把,保护心血管

我们的膳食指南中,推荐大家每天吃 25~35 克坚果,大约是一小把果仁的数量。

作为一种坚果,核桃的营养价值还是很高的。

每 100 克干核桃中含有蛋白质 14.9 克,是一种不错的植物蛋白来源。

核桃里超过一半都是脂肪,不过,核桃里主要是不饱和脂肪酸,特别是含有很多 Omega-6 和 Omega-3 脂肪酸,这都是对人体十分有益的成分。

比如,有一种 Omega-3 叫 DHA。如果妈妈在怀孕期间多吃一些 DHA,对于宝宝大脑的发育有好处。也有一些研究说,日常饮食中 Omega-3 脂肪酸较多的人,因为心血管疾病导致的死亡风险会降低。

核桃中的维生素 E 也很丰富,每 100 克干核桃中约含 43 毫克维生素 E。维生素 E 在我们体内有重要的功能,与生育、心血管和神经功能密切相关。

但是,由于核桃等坚果的脂肪含量太高,通常也不推荐大家多吃,容易长胖。

 

核桃仁或其他坚果,每天一小把,就足够了哦!

核桃补脑,是真的吗?

核桃长得确实与我们的大脑有几分相似。民间一直流传核桃可以补脑,这是真的吗?

从现代营养学分析来看,核桃含有有益大脑健康的多不饱和脂肪酸,对于大脑健康还是有好处的。但是,这并不意味着它可以补脑。

虽然在一些研究中人们发现,常吃包括核桃在内的少量坚果,有利于延缓大脑的衰老过程,减少包括中风在内的疾病风险。但是,到现在为止,并没有直接的研究证据表明,吃了核桃之后,就能短期内提高人的智商。

科学还会告诉您一个忧伤的事实:多数人的智力会在 20~30 岁左右达到顶峰,之后则很难有提升。

而且,核桃虽然能满足大脑需要的很多营养,但是这些营养并非核桃独有,其他食物同样大有人在。

对于我们来说,均衡饮食才是健康的最大法宝!

核桃还能怎么吃?

核桃吃起来简单得很——砸开直接吃就好了。不过,在生活中玩出一点花样,才更有乐趣,您说是不?

核桃黑芝麻糊

材料:黑芝麻、核桃仁、糯米粉、少量糖或者蜂蜜。

做法:

  1. 将黑芝麻洗净沥干放入烤箱 150 度烘烤 10 分钟左右,然后将烤熟的黑芝麻放入食品搅拌机中打成粉末,备用。
  2. 同样方法将核桃仁和糯米也制成粉,备用。
  3. 将黑芝麻粉、糯米粉和核桃粉按照 2:1:1 的比例用沸水冲调即成核桃黑芝麻糊,根据个人口味喜好,可以适当加点糖或者蜂蜜。

核桃炖蛋

材料:核桃仁,鸡蛋。

做法:

  1. 将鸡蛋打散拌匀,加适量水拌匀,也可以根据口味喜好稍微加点糖或者蜂蜜。然后放入蒸锅中蒸 5 分钟。
  2. 撒上核桃仁,再蒸五分钟即可。

Post Author: admin

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