“Nuts” are a group of foods that can be called beneficial. They are considered creative snacks and help reduce fat and obesity. Of course, there are many species, each with its own specifics. And various ways to eat them to get the most benefit because some types are high in fat. สมัคร ufabet So they should be eliminated in moderation. We recommend that those who love nuts should read this article!

Beans are divided into 3 types.

• Nuts

Such as almonds, cashews, walnuts, peanuts, macadamia nuts, are the main sources of unsaturated fats. They also contain protein, dietary fiber, vitamin E, and magnesium.

• Nuts are considered a high-energy food.

Therefore, it should be eat in the right amount. Research has found that eating 1 palmful of nuts or 30 grams per day can help reduce the risk of type 2 diabetes, reduce LDL cholesterol, and reduce the risk of heart disease.

For example, 30 grams of nuts include:

• 20 almonds or hazelnuts
• Cashew nuts, macadamia nuts, pecans 15 pieces
• Pistachio Peanuts 30 pieces
• 4 chestnuts
• 10 Brazil nuts

Beans

Such as soybeans, red beans, black beans, white beans, mung beans, which are sources of protein, carbohydrates, dietary fiber, vitamin B1 and phosphorus. In addition, there are many phytochemicals which are antioxidants. We can choose in the form of boiled mixed with rice or in the form of processed foods such as tofu and soy milk (be careful of the sugar content) , which is an interesting choice for those who have problems eating insufficient protein. Can be taken as a supplement. Which is generally boiled dried beans.

About ½ cup contains as much carbohydrates as 1 ladle of rice and as much protein as 1 egg. 

Young beans

For example, vegetables such as green peas, green beans, yardlong beans, winged beans or bean sprouts, which are the main source of dietary fiber, including carbohydrates, protein, vitamin B, folate and antioxidants such as flavonoids. This type of bean is considered to have the lowest energy. But provides the benefit of feeling full from the fiber intake. This type of bean is suitable for making dishes such as stir-frying, baking, blanching, boiling, for example, stir-fried yardlong beans, winged bean salad, etc.

However, eating nuts should be limited. You should not eat too much or too little. You should also eat all 5 food groups so that your body can function at its best.