Fruits are foods that are beneficial to the human body, and cashews are one of the common fruits. In addition to being prone to gain weight due to excessive heat and not eating too much in a day, what other effects will it have on health? Nutritionists and dietary consultants Yukari (Yuka かり) introduces the appropriate amount and eating time of cashew nuts, as well as the health problems that may be caused by excessive intake.
Benefits of cashewsCashews contain rich in infrequent and fatty acids, proteins, minerals (such as ozone, copper, iron), as well as vitamins B1 and K. These nutrients help maintain cell health, anti-inflammatory, support immune system function, promote energy reproduction, and help prevent cardiovascular disease.
99} Potential risks of overdose intakeAlthough cashew nuts have many health benefits, overdose consumption may lead to the following problems:
‧Add weight increase
Every 100 grams of cashew nuts contain 591 calories, high in heat and fat content, and commercial cashew nuts add a lot of sugar. Excessive intake may lead to excessive calories and increase weight.
‧Inflammation
Cashion nuts are rich in essential fatty acids that cannot be synthesized by the human body, such as α-Alinic acid and Aleic acid. When excessive amounts of Aleic acid are taken, it may cause too many inflammatory substances to be produced in the body, which will cause potential threats to health.
Although cashew nuts also contain α-linolenic acid, every 100 grams of cashew nuts contains only 0.08 grams of α-linolenic acid. In comparison, the content of oleic acid is as high as 8.00 grams, and the proportion is different. Therefore, excessive intake of cashew nuts may increase the risk of inflammation in the body.
In addition, commercial cashews are mostly fryed or added with oil. If the oil oxidizes during processing, further oxidized oil is also considered related to chronic inflammation of the body. People with allergies need to be more cautious when choosing fruit products. Taking too much cashew nut may cause allergic symptoms. It is recommended to choose original flavors and no added oil salts, and control the daily portion consumption.
‧Inducing constipation or indigestion
Cashion nuts contain a large amount of food fiber, which helps promote kidney health and bowel movements, but excessive consumption may be counterproductive. Food fibers are divided into two types: water-soluble and insoluble. Among them, cashew nuts are mainly insoluble fibers, accounting for about 90% of the total fibers.
Insoluble fiber can increase treasury and stimulate tract peristalsis. However, if the water-soluble fiber is insufficient intake or the proportion of insoluble fiber is too high, it may cause treasury to become dry and hard, causing constipation and abdominal pain.
At the same time, the fat content in cashew nuts is also relatively high. Excessive intake will prolong the digestion time, leading to indigestion, and symptoms such as stomach dysfunction, stomach dysfunction, and even abdominal cramps.
It is recommended that the daily intake and consumption time machineThe daily cashew nuts should be controlled at 30 grams, which is equivalent to about 20 cashew nuts (calculated at 1.5 grams per catty), as a snack or a meal snack. If you have taken other snacks that day, it is recommended to reduce the amount of cashew nuts to avoid excessive heat. In addition, cashew nuts are often used as ingredients for meals. At this time, they should be considered in combination with the heat of other dishes to adjust the overall intake.
The best time to eat cashew nuts is 30 minutes to 1 hour before meals, which helps increase abdominal feeling and avoid excessive eating. In addition, in order to reduce the amount of salt and grease that is put in, it is recommended to choose unsalted and unfried cashew products.