【提示】如何健康享用坚果？解锁这份“好吃不胖”的快乐零食小提示

Group 1 - The article emphasizes the nutritional benefits of nuts, highlighting their rich content of vitamins and minerals, such as walnuts containing 43mg of vitamin E per 100g and hazelnuts having 815mg of calcium per 100g, which is nearly eight times that of pure milk [2] - It suggests that the recommended weekly intake of nuts is 50-70 grams, averaging about 10 grams per day, but many individuals do not meet this guideline [2] Group 2 - A small handful of nuts is defined as approximately 10 grams, which can include 8 cashews, 7-8 almonds or pistachios, 2 pecans, or 1 paper-shell walnut [3] - The article warns that nuts are high-energy foods, and controlling portion sizes is crucial to avoid excessive calorie intake, comparing the energy of a handful of almonds to that of a bowl of rice [3] Group 3 - It provides tips for enjoying nuts without gaining weight, such as consuming them in the morning to enhance breakfast quality and substituting them for snacks like cookies [4] - It advises against eating nuts mindlessly, especially while watching videos, as this can lead to overeating [4] Group 4 - The article recommends choosing plain nuts with minimal added ingredients, as flavored nuts often contain extra salt, sugar, or oil [6] - Proper storage is emphasized, suggesting that nuts should be kept in airtight containers to prevent moisture and oxidation, and purchasing individually packaged nuts can help control portion sizes [9] Group 5 - It notes that nuts are common allergens, and individuals with allergies should exercise caution [11] - The article advises discarding any nuts that have an off taste or visible mold [11]