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If you want to get rid of excess weight and bloating with age, make a habit of eating a delicious meal every day. In fact, eating small amounts of nuts a day such as almonds, walnuts, pistachios or others may reduce the risk of weight gain with age. It can improve sexual function in men and help prevent diseases like diabetes and cancer.
Now, a study published in the medical journal BMJ Nutrition, Prevention and Health found that simply increasing the number of nuts to 14 grams per day can reduce the risk of weight gain and overweight.
Nuts are rich in non-synthetic fats, vitamins, minerals and fiber, but high in calories, which have long been believed to help with weight control, but now there is increasing evidence. It turns out that the quality of food is just as important as the quantity.
New research from three groups on weight, diet and exercise from 1986 to 2010 by experts at the Harvard DH Sen School of Public Health.
To this end, one group included more than 51,000 medical professionals aged 40 to 75 years as part of a follow-up study, while the other group included more than 120,000 nurses aged 35 to 55 years. who were studying health. The third group includes 116,000 nurses aged 24 to 44.
Over a 20-year period, these volunteers monitored their body weight every 4 years, as well as the amount of walking, jogging, cycling, swimming or other exercise they did for a week. Battle averages were also analyzed.
Between 1986 and 2010, the body weight of these three groups increased by an average of 0.32 percent per year, while the amount of total particles used increased during this period.
Research shows that people who eat 14 grams of nuts (almonds, walnuts or others) a day are more likely to gain weight or gain weight. Application reduces the risk of overweight by 15%.
Specifically, replacing processed meats, refined products or sweets with cereals can reduce body weight by 0.41 to 0.70 kg over a period of 4 years.
Also, if you make a habit of eating 14 grams without using nuts, your overall weight will increase and you will lose more weight. Reduces body weight by 5 kg or more, making it easier to avoid excess weight. Researchers have not determined the cause, but have certainly cited several factors.
One possible explanation is that nuts are a very difficult task to chew, resulting in people not wanting to eat too many, while nuts are high in fiber, which increases the feeling of fullness. . At the same time, the digestive system is forced to work slowly, due to which there is no immediate hunger. Similarly, fiber in the kidneys helps absorb fat in the abdomen, and also helps the kidneys burn more calories and saturated fat. Improves digestion process, that is, accelerates the process of using calories for energy.
According to researchers, high consumption of any type of nuts reduces the risk of weight gain in the long run. This will help keep you healthy and prevent overweight.
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