Fitness

Excessive consumption of nuts

It is better to be careful about the consumption of nuts and try not to eat too much of them during these days and do not allow your health to be damaged by consuming too much.

Nutritionists say that with the arrival of Nowruz holidays, the use of nuts among people will increase, and it is necessary for the consumers of these foods to be aware of their nutritional value and the need to comply with the permitted amount of consumption.
They believe that due to the nutritional value of all types of brains, eating too much of these foods, especially during Nowruz, can lead to digestive problems and weight gain. Each gram of any type of fat, even the useful types, produces 9 kilocalories of energy, which will be stored as fat in case of inactivity.
Another important point about nuts is that their fat is of unsaturated type, they are sensitive to heat and with excessive heat, they will become substances harmful to health. Therefore, to enjoy their benefits, we should avoid heating them too much.

**Benefits of nuts and seeds
Nutritionist Ghazaleh Islamian said about the benefits of nuts and seeds: The combination of nuts is a collection of seed kernels that have nutritional benefits and are rich in nutrients. The fat in nuts is up to 90% unsaturated, which lowers blood cholesterol and reduces the risk of cardiovascular diseases.
He continued: Nuts are rich in protein, various vitamins and minerals. Vitamin E and amino acid arginine in nuts help to maintain the health of blood vessels, reduce blood pressure and prevent heart attacks.
Islamian added: Eating foods containing vitamin E, including nuts, reduces the risk of cancer. Antioxidants in nuts prevent oxidation and destruction of cells and the occurrence of diseases such as diabetes.
He reminded: Nuts are rich in fiber, which help to relieve constipation and prevent overeating by creating a feeling of fullness. These dietary fibers are also very useful in preventing colon cancer.
The expert in diet therapy and clinical nutrition stated: Researches show that the kernels of walnuts, hazelnuts, almonds, pistachios, peanuts and all kinds of seeds strengthen the body’s immune system to deal with pathogens. Prevention of osteoporosis and chronic diseases of old age is another property of nuts.
He said: Brains, like walnuts and almonds, are one of the most important rich sources of selenium, which is essential for the health of the immune system, and with its antioxidant role, it can be effective in neutralizing carcinogens (free radicals) and preventing disease. such as cancer, be useful.
These foods are rich in calcium and phosphorus, which help the health and strength of bones and teeth.
Nuts are a rich source of magnesium, which can be effective in modulating muscle and nerve function.
Islamian stated: All types of nuts and seeds such as almonds, walnuts and peanuts, with essential fatty acids (omega-3), maintain the health of body cells, soften the skin and reduce bad cholesterol in the blood.
He also pointed out: All types of nuts have adequate amounts of vitamins such as vitamin E and folic acid (from group B vitamins), which play an antioxidant role. These foods are a rich source of minerals such as iron, zinc, copper and potassium, which help prevent They help with anemia and cardiovascular health.

** Roasting nuts
The nutritionist stated that it is better to consume nuts or nuts raw and avoid roasting these seeds, saying: roasting nuts is a process that uses direct heat without using oil and water as Heat exchangers are dried and cooked foods, unlike other methods of heating and dry cooking, roasting is used to dry and cook grains (such as wheat, corn and hemp) and seed kernels (such as pistachios and seeds). is used
He added: During roasting, the seeds are thoroughly mixed so that the heat spreads evenly. During the roasting of the kernels, the resulting changes in their color, taste, texture and appearance are caused by the non-enzymatic browning reaction. .
This process causes the loss of antioxidant properties of nuts and the reduction of protein digestibility and the loss of essential amino acids and ultimately leads to the reduction of its nutritional value.
According to him, the roasting process is actually a chemical process that changes the composition of food proteins, this process changes the taste of the seeds and kernels.
He reminded: Lemon juice, vinegar, salt, sugar and saffron are also used to make the brains tastier and taste better during roasting. But heat and adding different flavorings affect the nutritive properties of nuts and the ability to absorb these nutrients.

**Negative effects on nutritive value of nuts
The nutritionist said about the negative effects of roasting the nuts: the changes in color, taste, texture and appearance of the nuts are caused by the non-enzymatic browning reaction.
He explained: This process causes the loss of antioxidant properties of nuts and the reduction of protein digestibility and the loss of essential amino acids, and ultimately leads to the reduction of its nutritional value.
Also, due to this non-enzymatic browning reaction, roasting increases the color of the grains and thus leads to an increase in the overall pleasantness of the product.
He noted: This action causes the production of carcinogenic compounds in the core of the seeds. In general, it can be said; Roasting negatively affects all the nutrients in the seeds, from fat, sugar and protein to vitamins.
Islamian added: Roasting reduces the stability of brain oil and oxidation of these fats, and in fact, during roasting, the degree of unsaturation of brain fat is reduced, as a result of these compounds, they have anti-cancer, anti-aging properties and protection against disease. They lose diabetes and other chronic diseases.
According to him, roasting brains destroys many heat-sensitive vitamins such as vitamin B2, vitamin C, and vitamin E present in brains to a great extent.
Islamian added: The heat that reaches these foods while roasting the brains causes the loss of a number of useful amino acids or combines these amino acids with each other, as a result, their ability to be absorbed by the body is greatly reduced. be; Therefore, it can be said that roasting reduces the protein value of brains.
He stated: salt is used to flavor the brains during roasting, it has a destructive effect on many amino acids such as cysteine, histidine, arginine, methionine and tyrosine, after roasting and salting, almost They disappear completely. Also, acrylamide is a carcinogenic compound that is produced from the amino acid asparagine during heating.
The nutritionist said: roasting is also effective on the sugar compounds of brains; Although roasting reduces the content of simple sugars and the amount of total sugar in the brains, and hence the consumption of roasted nuts is better for diabetics than the consumption of raw nuts, because in this way it increases blood sugar slowly.
He reminded: Maltodextrin is used as a preservative in the process of roasting brains, this compound has high sugar content and easily increases the blood sugar of diabetic people, while these people are not aware of the cause of high sugar. They are not aware of their own blood.
He suggested: Avoid buying shelled seed kernels; Because these brain seeds are eaten a lot due to their ease of consumption and this can cause an increase in energy intake and weight gain.

April 3, 1395 19:26

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