How to eat walnut kernels for the most nutritious
In recent years, healthy diet has become one of the hot topics on the Internet, especially the nutritional value of nut foods has attracted much attention. As a representative of high nutritional value, walnut kernels have become popular discussion points in the past 10 days. This article will combine hot content across the entire network to analyze the most nutritious way to eat walnut kernels in detail.
1. Nutritional value of walnut kernels
Walnut kernels are rich in unsaturated fatty acids, proteins, vitamin E and minerals, and are recognized as "brain gold". Here are the main nutrients of walnut kernels (calculated at every 100 grams):
| Nutritional ingredients | content |
|---|---|
| energy | 654 kcal |
| protein | 15.2 grams |
| Fat | 65.2 g |
| carbohydrate | 13.7 grams |
| Vitamin E | 43.2 mg |
| magnesium | 158 mg |
| Zinc | 2.2 mg |
2. The best way to eat walnut kernels
1.Eat it raw directly: Raw walnut kernels retain the most complete nutrients, especially vitamin E and antioxidants. It is recommended to eat 5-8 pills per day.
2.Paired with yogurt: This is a popular way to eat on social platforms recently. The oil of walnut kernels combines with probiotics of yogurt, which is more conducive to nutritional absorption.
3.Making walnut delicacy: Beat walnut kernels with black sesame seeds and glutinous rice into a paste, making the nutrition easier to digest and absorb, especially suitable for the elderly and children.
4.Low temperature baking: Short-term baking under 160℃ can enhance the aroma and reduce nutrient loss.
3. Suggestions for eating walnut kernels for different groups of people
| crowd | Recommended consumption | Best match |
|---|---|---|
| student | 6-8 pills/day | Breakfast with milk |
| Office workers | 5-6 pills/day | Afternoon tea with fruit |
| Pregnant woman | 4-5 pills/day | Eat with red dates |
| Elderly | 3-4 pills/day | Break and add to the porridge |
4. Things to note when eating walnut kernels
1.Control the amount of consumption: Walnut kernels have high calories, and excessive consumption may lead to obesity.
2.Avoid high temperature treatment: High temperature frying will destroy unsaturated fatty acids and produce harmful substances.
3.Pay attention to saving: Walnut kernels are prone to oxidation and deterioration, and should be sealed and refrigerated.
4.Special groups of people eat with caution: Patients with diarrhea and cholecystitis should reduce consumption.
5. Innovative ways to eat walnut kernels (popular across the Internet)
1.Walnut kernel energy bar: Snacks recommended by fitness professionals, made with oats and honey.
2.Walnut Salad: Recently popular recipes for Xiaohongshu, paired with avocado and quinoa.
3.Walnut milk shake: Douyin Internet celebrity drink, mix with banana and almond milk and stir.
4.Walnut Sauce: Substitute peanut butter, spreading bread healthier.
6. Purchase guide for walnut kernels
| Purchase points | High-quality standards |
|---|---|
| Appearance | Full particles and even color |
| odor | No smell of fragrance |
| Taste | Crispy but not bitter |
| Package | Vacuum or nitrogen-filled packaging |
Summary: The best way to eat walnut kernels is to eat them raw or low-temperature treatment. It can improve nutritional absorption rate with dairy products. Control the amount of food according to personal physical fitness and needs, and select fresh and high-quality walnut kernels to truly exert the nutritional value of their "longevity fruit". The innovative ways to eat that have been hotly discussed on the Internet recently are also worth trying, but we must pay attention to maintaining a balanced nutrition.
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