堅果好處|開心果降血糖?核桃降膽固醇?解構8種堅果功效減肥防中風吃這款 - singtao.ca
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吃堅果可以改善「三高」問題?有醫生指出,不同種類的堅果各有不同好處。吃開心果可降血糖?吃核桃可降膽固醇?醫生講解8種常見堅果的營養價值,並推介減肥、降膽固醇、護膚、補鈣、防中風和心臟病之選。
解構8種堅果好處 吃開心果可降血糖?
吃堅果有何好處?家醫科醫生蕭伶茲[1]在facebook專頁發文表示,堅果含豐富不飽和脂肪酸、膳食纖維、礦物質、抗氧化物及多種維他命,對維持身體健康有極大作用。但由於各種堅果的成分不同,建議攝取份量也有差異。
堅果營養及好處:夏威夷果仁、核桃、碧根果、巴西果仁
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堅果功效|1. 夏威夷果仁:
含豐富不飽和脂肪酸與維他命B1、B2,但脂肪含量最高,要適量進食。 建議食用份量:每日5粒。堅果功效|2. 核桃(合桃)
對心血管最好,所含Omega-3中有較高α-亞麻酸,其能降低壞膽固醇(LDL),增加好膽固醇濃度,有助促進心臟與血管健康。 含抗氧化物質,能改善慢性發炎。 含豐富維他命E與卵磷脂,有助補腦。 建議食用份量:每日2粒。堅果功效|3. 碧根果(胡桃)
抗氧化物含量是堅果類的冠軍,能改善身體發炎與老化。 含有19種礦物質,其中鎂含量豐富,有助骨骼發育,維持心臟、肌肉與神經正常功能,也可穩定情緒、改善睡眠。 建議食用份量:每日3粒。堅果功效|4. 巴西果仁
硒含量相當高,是蠔的22倍。硒有強力抗氧化作用,可對抗自由基,並維持心臟與皮膚健康。 建議食用份量:每日2粒。
堅果營養及好處:開心果、杏仁、腰果、南瓜籽
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堅果功效|4. 開心果
β-胡蘿蔔素含量最高,維他命B6含量也較多。 膳食纖維量是堅果中的冠軍,有助穩定血糖。 建議食用份量:每日15粒。堅果功效|5. 杏仁
鈣量與維他命E含量為堅果類之冠。鈣質有助骨骼生長,維他命E則有助皮膚抗衰老。 含豐富蛋白質及膳食纖維,能增加飽足感及促進排便,有助減肥、降低壞膽固醇,以及預防心血管疾病。 建議食用份量:每日5粒。堅果功效|6. 腰果
脂肪含量相對較低,因此熱量也較低。 含豐富鎂、鐵與鋅,更是少數富含銅的食物來源,有助維持膠原蛋白與彈性蛋白。 碳水化合物的比例較高,因此若採取生酮飲食者要注意攝取量。 建議食用份量:每日5粒。堅果功效|7. 南瓜籽:
蛋白質的比例在在堅果類中最高,含有非常完整的必需胺基酸,熱量也較低。 含豐富鋅,有助修復細胞,維持免疫系統正常。 建議食用份量:每日1湯匙,約30粒。【同場加映】好膽固醇/壞膽固醇食物來源
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減肥推介3種堅果
蕭伶茲醫生表示,堅果營養價值及好處各有不同,建議每天選擇不同的堅果,以攝取均衡營養,促進健康。若正值減肥的人士,她首推以下3種堅果 ,建議可吃更多:
南瓜籽、開心果和杏仁:熱量較低,可攝取的數量較多,而且富含蛋白質及膳食纖維,可增加飽足感,有利於體重控制。 脂肪是重要的營養素,如果減肥期間飲食當中的脂肪偏低,可增加堅果攝取量2-3份,以補充足夠的脂肪。選購堅果2大貼士 1類堅果保留最多營養
選購堅果時要注意甚麼?蕭醫生提醒,購買堅果時應選擇顏色偏淺,接近原色且無調味的原味堅果。其中,低溫烘焙的堅果方能保留更多營養。
T10
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References
家醫科醫生蕭伶茲 (www.facebook.com) https://apple.co/2IBi812 (apple.co) https://bit.ly/2Pe8anu (bit.ly) https://www.singtao.ca/subscribe/singtao.php (www.singtao.ca) CCUE YouTube 頻道 (www.youtube.com)4 天前 — 杏仁果可以控制血糖、抗氧化力強、調節膽固醇、補腦。 朱瑞君提醒,雖然吃堅果好處多多,但也要酌量食用,建議民眾可以拿白色塑膠匙當做衡量標準,每天約 ...
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2024年3月10日 — 含丰富蛋白质及膳食纤维,能增加饱足感及促进排便,有助减肥、降低坏胆固醇,以及预防心血管疾病。 建议食用份量:每日5粒。
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