Ăn vặt bằng hạt điều và hạt mắc ca có tốt cho sức khỏe không?

Câu hỏi: Tất cả các loại hạt đều tốt cho sức khỏe? Có những loại nào tôi nên tránh không?

Câu trả lời: Nếu bạn ăn bà bầu nên ăn mấy hạt macca 1 ngày sống hoặc rang khô – và không ướp muối – tất cả các loại hạt đều tốt cho bạn. Không có một loại hạt nào bạn nên tránh. (Trái với suy nghĩ thông thường, hạt điều và hạt mắc ca rất bổ dưỡng.) Tất cả các loại hạt đều là nguồn cung cấp protein thực vật tốt, không chứa cholesterol và ít chất béo bão hòa. Trên thực tế, phần lớn chất béo trong các loại hạt là không bão hòa, một loại chất béo tốt cho tim mạch.

Bao gồm các loại hạt trong chế độ ăn uống của bạn một cách thường xuyên có liên quan đến việc bảo vệ khỏi bệnh tim và bệnh tiểu đường loại 2. Các nghiên cứu đã liên tục chỉ ra rằng bao gồm hạt macca úc 500g, hạnh nhân, đậu phộng, quả phỉ, quả óc chó, quả hồ trăn, hạt mắc ca hoặc quả hồ đào trong chế độ ăn uống làm giảm cholesterol LDL (có hại). Ngoài chất béo lành mạnh, các loại hạt cũng chứa các hợp chất tự nhiên được gọi là sterol thực vật, có tác dụng giảm cholesterol.

Thêm các loại hạt vào chế độ ăn uống của bạn cũng có thể giúp kiểm soát huyết áp của bạn. Chế độ ăn kiêng DASH (Phương pháp tiếp cận Chế độ ăn uống để Ngừng Tăng huyết áp), một kế hoạch ăn uống đã được khoa học chứng minh để giảm huyết áp ở những người bị tăng huyết áp nhẹ và trung bình, bao gồm khẩu phần các loại hạt lên đến năm lần một tuần. Tác dụng hạ huyết áp của các loại hạt là do hàm lượng protein, magiê và arginine của chúng. (Arginine là một axit amin giúp thư giãn các mạch máu.)

Thành phần dinh dưỡng của mỗi loại bán hạt macca tphcm là khác nhau. Hạnh nhân và quả phỉ là nguồn cung cấp vitamin E đặc biệt, một chất chống oxy hóa giúp giữ cho các tế bào não khỏe mạnh. Đậu phộng chứa nhiều folate nhất, một loại vitamin B cần thiết để sửa chữa DNA trong tế bào. Và nếu bạn đang tìm cách bổ sung một nguồn chất béo không bão hòa đơn vào chế độ ăn uống của mình thì mắc ca, quả phỉ, hạnh nhân, hạt điều và hồ đào là những lựa chọn tốt nhất của bạn.

Trong khi các loại hạt tốt cho bạn, chúng lại chứa nhiều calo. Một khẩu phần hạt một ounce cung cấp từ 160 đến 200 calo. Một ounce quả hạch không lớn lắm – bạn sẽ cần đếm ra 6 quả hạch Brazil, 18 hạt điều, 14 nửa quả óc chó, 23 quả hạnh hoặc 28 hạt lạc để đảm bảo rằng bạn chỉ ăn một khẩu phần.

DINH DƯỠNG

Mỗi 1 ounce (28 gram) khẩu phần

Bao nhiêu? Lượng calo đáng chú ý cho

quả hạt macca mua ở đâu 

CÂU CHUYỆN TIẾP TỤC BÊN DƯỚI QUẢNG CÁO

  • Có bao nhiêu: 23
  • Lượng calo: 163
  • Đáng chú ý đối với: chất béo không bão hòa đơn, vitamin E, canxi, magiê

Quả hạch brazil

  • Có bao nhiêu: 6
  • Lượng calo: 186
  • Đáng chú ý cho: magiê, selen, đồng

Hạt điều

  • Có bao nhiêu: 18
  • Lượng calo: 163
  • Đáng chú ý đối với: chất béo không bão hòa đơn, magiê, đồng, sterol thực vật

Phỉ

  • Có bao nhiêu: 21
  • Lượng calo: 178
  • Đáng chú ý đối với: chất béo không bão hòa đơn, vitamin E, folate, đồng, mangan

bán hạt macca

  • Có bao nhiêu: 10 đến 12
  • Lượng calo: 200
  • Đáng chú ý cho: chất béo không bão hòa đơn, mangan, sterol thực vật

Đậu phộng

  • Có bao nhiêu: 28
  • Lượng calo: 170
  • Đáng chú ý cho: magiê, folate, niacin, mangan

Hồ đào, hạt macca tươi

  • Có bao nhiêu: 19 nửa
  • Lượng calo: 196
  • Đáng chú ý cho: chất béo không bão hòa đơn, đồng, mangan

Quả hồ trăn

  • Có bao nhiêu: 49
  • Lượng calo: 161
  • Đáng chú ý cho: vitamin B6, đồng, mangan

Quả óc chó

  • Có bao nhiêu: 14 nửa
  • Lượng calo: 185
  • Đáng chú ý đối với: đồng, mangan, ALA (một axit béo omega-3)

Leslie Beck, một chuyên gia dinh dưỡng đã đăng ký, là giám đốc quốc gia về dinh dưỡng tại BodyScience Medical. Cô có thể được nhìn thấy vào trưa thứ Năm hàng tuần trên kênh Trực tiếp của CTV News www.lesliebeck.com ).

Nhấn vào đây để gửi câu hỏi của bạn. Các Chuyên gia Y tế của chúng tôi sẽ trả lời các câu hỏi chọn lọc, có thể xuất hiện trên The Globe and Mail và / hoặc trên trang web The Globe and Mail. Tên của bạn sẽ không được công bố nếu câu hỏi của bạn được chọn.

Nội dung được cung cấp trong trung tâm Ask a Health Expert của The Globe and Mail chỉ dành cho mục đích cung cấp thông tin và không nhằm mục đích dựa vào cũng như không thay thế cho lời khuyên, chẩn đoán hoặc điều trị y tế chuyên nghiệp.

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