Dietisten: De är väldigt näringsrika
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Nötter innehåller en hel massa näringsämnen,men är också fulla med kalorier.
Men enligt ny forskning behöver man inte vara rädd för att gå upp i vikt av dem – om man äter måttliga mängder.
– Nötter hjälper till att hålla sötsuget borta och ger mättnad, säger dietisten Emma Lindblom.
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the study is based on 84 participants who were divided into two groups.
– All participants had risk factors such as overweight and high blood pressure. They were also quite young, so although the study is well done, we would have liked to see a study with older participants, says Emma Lindblom.
At the beginning, participants were given a period were they ate a well-balanced diet that included snacks with a high carbohydrate content.
– Then one group ate about 30 grams of unsalted nuts or almonds twice a day. That’s about two to three tablespoons. The other group ate snacks with biscuits or ready-made bars.
Took samples
The study lasted 16 weeks, during which participants’ food intake was recorded, as well as the type of food they craved.
– Samples were also taken of hormones that are linked to appetite, says Emma Lindblom.
In addition to the participants who ate nuts experiencing less of a sweet tooth, they generally ate better on their own initiative.
– They ate more protein from various sources. Researchers also saw that in the group that ate nuts, the type of hormones that regulate appetite increased.
Weight unchanged
Neither group gained weight, but they didn’t lose any either.
– But in the long run,this coudl be significant,because you don’t have as much of a sweet tooth,says Emma Lindblom.
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Healthy Nuts
A handful of nuts each day can offer significant health benefits. Incorporating a variety of nuts into your diet, about two to three tablespoons daily, is a simple way to boost your well-being and possibly manage your weight.
- Mix different types of nuts for the best health effects.
- Don’t eat discolored or shriveled nuts,or any that smell or taste bad.
- Nuts are packed with nutrients and can help you feel fuller for longer.They may also reduce the risk of heart disease.
- Because of their fat content, nuts stay fresh longer if stored in the refrigerator.
Brazil Nuts
Brazil nuts are a rich source of selenium, so it’s best not to overdo it.They also provide healthy fats,fiber,and minerals like zinc and magnesium,along with B and E vitamins.
Cashews
Cashews are lower in fat than many other nuts, but still deliver a good dose of iron and zinc. They’re a versatile snack and can be used in many recipes.
Hazelnuts
Hazelnuts are a good source of vitamin E, manganese, and healthy fats. They have a distinctive flavor and are delicious roasted or added to desserts.
Macadamia Nuts
macadamia nuts are known for their creamy texture and high monounsaturated fat content. They’re a good source of thiamin and manganese.
Peanuts
Peanuts, technically legumes, are a great source of protein and fiber. They also contain niacin and folate.
Pecans
Pecans are rich in antioxidants and monounsaturated fats. They offer a buttery flavor and are a good source of zinc.
Walnuts
Walnuts are an excellent source of omega-3 fatty acids,which are beneficial for heart health.They also provide antioxidants and vitamin E.
