Peanuts in bodybuilding as much as possible. Nuts before and after training: benefits for the athlete

Peanuts are used in bodybuilding and other sports as a source of healthy fats, vitamins and minerals. The high-quality vegetable protein it contains is especially important for muscle growth. But we must not forget about the high calorie content of this product and adhere to consumption standards. From this material you will learn how and in what quantity you should eat peanuts, whether they are suitable for nutrition during drying, which is better: whole nuts or a paste made from them, as well as contraindications.

Peanuts are called groundnuts, but they actually belong to the legume family. These fruits ripen not on trees, but in the soil, hence the name. It was nicknamed nut because of its similar composition and taste. These beans are loved all over the world, especially in the USA. The nation consumes more than 500 million pounds of peanut butter in a year. It's not just the popularity of this product, but also the prevalence of bodybuilding. Most of the world's bodybuilders live in America.

Almonds - beneficial properties for athletes

Almonds are an incredibly healthy product. It contains many useful proteins - they account for 18%. In addition, almonds do not contain carbohydrates, therefore, they are an indispensable element in the diet of diabetics.

Oddly enough, it is even more useful for bodybuilders, because the structure of almonds is an ideal ratio of proteins and fats. After consuming it, the feeling of hunger instantly disappears, control over sugar levels is established, not to mention the fact that additional vascular support is provided due to increased cholesterol removal.

In addition, almonds contain protein, vitamins E and a number of useful elements, in particular iron, magnesium, zinc, dietary fiber, potassium, calcium. Athletes who are lactose intolerant can use almonds as a source of all of the above substances. This is especially true in light of the fact that studies are increasingly documenting poor absorption of calcium from dairy products.

Almonds are a high-calorie product, but despite this, they are actively used by nutritionists in the process of creating a healthy diet for weight loss. This nut is able to control appetite and helps suppress the feeling of hunger.

Recently, studies have been conducted that have proven that people who include nuts, especially almonds, in their diet are much lighter in weight than those who do not consume them. In China, almonds are used medicinally to reduce inflammation and spasms, and are often used as a tonic. Almonds should be present in the daily diet of athletes and those who adhere to a strict diet.

There is also almond butter; it retains its usefulness, just like whole nuts. But there are more variations in use in paste. When choosing such a product, it is important to pay attention to the components included in the mixture: only nut kernels should be present, only then can the product be considered dietary. Oil, sugar and water should not be used during production.

Green Smoothie Recipe for Post-Workout Recovery

To prepare this wonderful drink you will need the following ingredients:

Green cabbage;

Celery;

Half an avocado;

1 peach;

A quarter cup of dates;

Half a glass of fresh or frozen blueberries (can be replaced with other berries);

Some bee pollen.

All ingredients must be chopped, put in a blender and grind thoroughly. It is advisable to consume immediately after preparation.

There can actually be many variations of this health cocktail, it all depends on your imagination. Experiment, mix herbs, vegetables or fruits in different proportions.

2. Protein shake.

After training, you must replenish plant amino acids to repair tissue.

A protein shake is a delicious and healthy source of protein. It may also help stabilize blood sugar levels after exercise.

It is not recommended to drink ready-made whey (milk) or processed soy protein powder. They are difficult for the body to digest. Over time, people who consume these products tend to look older than their age.

What are the benefits of peanuts?

Peanuts are not a nut, as many are accustomed to believe, but the seed of a herbal plant belonging to the legume family.
Peanut butter is the main attribute of the diet for a professional athlete. It is worth noting that peanuts are considered indispensable during the weight gain course. Peanut butter is a source of protein, although there is slightly less protein in peanuts than in almonds. But it contains vitamins E and B3, as well as magnesium and arginine. Don't forget about dietary fiber.

Peanut butter contains a huge amount of calories - exactly what you need to gain weight. Professional bodybuilders include it in their diet even while preparing for competitions.

In the United States of America, the paste is considered dietary and is prescribed for the treatment of the cardiovascular system.

Nutela is the only company producing natural peanut and almond butter, which is available to residents of the post-Soviet space. To buy the original, you will have to visit vegetarian stores. If you buy such a product in a supermarket, it will contain sugar or oil, and this is unacceptable for you. You can make your own peanut butter.

You will need peanuts as they are the staple. It needs to be fried, then ground so that the grind is as fine as possible - the consistency of the resulting mass will depend on this. If you can grind it to the smallest grains, the paste will be soft. But at home you will have to add a small amount of vegetable oil, without it the paste will be dry.

TOP 11 best pre-workout foods

Product No. 1 – bananas

Bananas contain a lot of active carbohydrates, which supply the body with the necessary energy for training. The potassium contained in bananas is essential for the normal functioning of muscle and nerve tissues. For those people who are used to starting their workout early in the morning, skipping breakfast: “Please do not forget to eat a banana before exercise, and half an hour after exercise, have breakfast to replenish the protein supply necessary for the recovery and growth of muscle tissue.”

Product No. 2 – oatmeal

Oatmeal contains a lot of fiber, which helps replenish carbohydrates in the body. This way you can ensure that you are fully charged for your workout. If good old oatmeal isn't your thing, there are plenty of pre-bed oatmeal recipes online that are packed with fiber and protein.

Product #3 – caffeine

As practice shows, those who regularly drink coffee can exercise longer. Caffeine relieves fatigue and promotes more intense fat burning. Many athletes add a little caffeine to their morning pre-workout shake.

Product No. 4 – fruit cocktail

This is a really great pre-workout drink because it contains a lot of healthy, fast-digesting protein and a combination of simple and complex carbohydrates. The first ones begin to act after 15-20 minutes of training, and the second ones - after half an hour. Together they provide a continuous flow of energy throughout a standard workout. Recipes for several protein-containing fruit smoothies can be found online.

Product No. 5 – chickpeas (chickpeas)

This is a super easy pre-workout snack that doesn't require any cooking. Just pour a quarter or a third of a glass of chickpeas and moisten it with lemon juice for taste. A quarter cup of chickpeas contains 10 grams of protein, 30 grams of carbohydrates and about 9 grams of fiber.

Product No. 6 – egg white

Since the yolk of an egg contains a lot of fat, which takes a long time to digest and will make you feel sluggish during a workout, egg whites are the best option. One egg white contains approximately 4 g of protein and no fat.

Product No. 7 – dried fruits

If you only have a couple of minutes before your workout, dried fruits are the best pre-workout snack. They will provide the body with the energy contained in the fast carbohydrates of dried fruits. In this case, there will be no heaviness in the stomach during exercise. Dried berries, dried apricots and pineapple are best suited. Before training, just a quarter glass is enough.

Product #8 – Whole Grains

Whole grains of quinoa and brown rice provide energy (glycogen) that will be released gradually during exercise. You can add a little jam to them or, as shown in the picture for the recipe, Greek yogurt, pistachios and honey to get the required supply of fast carbohydrates.

Product #9 – Chicken and Brown Rice

If your workout is planned for the afternoon or after dinner, you need to eat something that will add energy and contain a minimum of fat. The complex carbohydrates contained in rice will support the body's energy reserves, and the proteins contained in chicken meat will promote muscle recovery and growth. Instead of rice, you can use sweet potatoes, quinoa or other whole grains or starchy vegetables. The main thing is to avoid foods that take a long time to digest. They may cause discomfort during exercise.

Product #10 – Greek yogurt

This type of yogurt contains almost 2 times more protein than regular yogurt and half the amount of sugar. Except in cases where there is lactose intolerance, this product will replenish the body's energy charge, and during training there will be no feeling of heaviness in the stomach. As an alternative, you can use cottage cheese, which contains about the same amount of protein.

Product #11 – Peruvian Maca

Peruvian maca root is very popular because it makes the body strong and resilient, not to mention its other beneficial properties. Most South American football players consume the root of this plant before matches in order to use the maximum capabilities of the body. It can be added to any product: from oatmeal to smoothies and yogurt.

People who want to lose excess fat exercise on an empty stomach, and this supposedly promotes even more intense burning of fat tissue. However, in fact, the body in such a state will experience severe stress, and may simply go into a “waiting” mode to save energy; in this state, the body quickly stores fat reserves; proteins and carbohydrates, but not fats, will be used as an energy source !

It should be remembered that between meals and training there should be a time interval of 45 minutes to an hour, so as not to disturb digestion and not experience heaviness in the stomach.

Try to never exercise on an empty stomach; you need to consume the right amount of carbohydrates, proteins and fats one hour before training. If your workouts take place in the morning, you should not overeat so as not to feel heaviness in your stomach, but a light breakfast will not hurt. In order for your evening workouts to be successful for your digestion and to have energy, you need to take a meal rich in complex carbohydrates and proteins in one hour. If you have a fast metabolism, then fast carbohydrates will not hurt you to supply your body with energy.

Create your pre-workout menu based on our recommendations and food list so that you are always full of lightness and energy in the gym.

What are the benefits of walnuts?

This nut is the most common and inexpensive.
But he, like his brothers, is rich in protein. About sixty percent of the nut is fat. The rest is given over to vitamins of groups A, E, B, P and C. Walnuts are generous with potassium, magnesium, iron, iodine and calcium. Phosphorus deserves special attention, since it is the main assistant for the smooth functioning of the human brain in the process of mental activity. Walnut is indispensable for professional athletes. It has a positive effect on internal organs, namely the liver and heart, which become stronger during consumption of the product.

This nut can even relieve nervous tension. If you feel stressed, eat a dozen walnut kernels.

Basic principles of use

Proper nutrition requires a sense of proportion. Therefore, when eating peanuts, you should be aware of their high calorie content and allergenicity.

You must drink at least 2 liters of water per day

1. It is not recommended to eat nuts at night. The fats contained in the product can block the process of losing weight during sleep.
2. You should also remember that allergenic foods are dangerous even for those who do not suffer from allergies. With prolonged use of the product, an allergy may occur even if it did not exist before.
3. During the diet, food should be taken in small portions. Drinking plenty of fluids is recommended. Peanuts should be combined with lean meat (chicken, beef). It is recommended to eat as many fruits as possible.

Pine nuts - benefits

This type of nut is very difficult to grow in a summer cottage, but it’s worth a try. Because this is a small goldmine of essential substances for the human body. A distinctive feature of pine nuts is that the nut fat contains linoleic acid. It is also rich in protein, and the amino acid composition has an increased level of arginine.

If we talk about vitamins, there is a considerable amount of vitamin B, which is responsible for normalizing the nervous system, helps improve blood composition, and affects the growth of the body as a whole. Minerals such as copper, cobalt and zinc are present. The main advantage of pine nuts is its easily digestible configuration of vitamins and minerals.

Types of sports nutrition

To buy supplements that will bring the greatest results, you need to take into account the main characteristics of your body:

• Height;
• Purpose of the lesson.

Particular importance when choosing is given to the purpose of training. Based on this criterion, sports nutrition is selected for:

• Increased muscle strength;
• Increased muscle mass (bodybuilding);
• Maintaining general health;
• Reducing body weight;
• Increasing quality and life expectancy.

Hazelnuts - benefits

If we compare hazelnuts and walnuts, they differ in composition.
Hazelnuts contain a small amount of protein, but they contain provitamin A and B vitamins. This type of nut is rich in microelements such as potassium, calcium, iron, magnesium, copper and phosphorus. Similar characteristics include the fact that hazelnuts are considered food for the brain. Eastern medicine is confident that hazelnuts have the power to crush kidney stones. Therefore, such a nut will always find its place in your diet.

Where to buy sports nutrition?

Our online store can please you with high-quality products for the diet of athletes in Yekaterinburg. Affordable prices, competent service, convenient delivery to your city – these are the reasons why purchasing from us will give you pleasure.

Hello bodybuilders! I was thinking: we ate, we ate peanuts, some thought they were nuts. Suddenly it has become fashionable to say that peanuts are not healthy and are not a nut at all. But what about the content of vitamins of almost all group B? Full filling with potassium, magnesium, zinc, sodium, iron?

The change in status did not affect its benefits against cardiovascular diseases and cancer. Peanut butter is generally an American national product. Let's talk about it from the point of view of peanuts, calorie content, nutritional value, harm or benefit to people.

Benefits of cashew nuts

Let's get acquainted with the latest representatives of the nut family. We bring to your attention our favorite pistachios and cashews. Thanks to research, it is known that they contain standard sets of vitamins and minerals. Cashews differ from pistachios in the presence of vitamin B6 - they contain the same amount of this element as in beef liver.

Pistachios fight extra pounds, just like almonds. And for representatives of the stronger sex, this is an excellent product for increasing potency.

Cashew differs from its relatives in its considerable supply of carbohydrates, so it is impossible to classify it as a dietary product. Despite the fact that its use is undesirable for us, cashews are actively used in store-bought mixtures. Therefore, it is necessary to know about it. In the medical field, cashews are great for treating toothache, and everyone knows that this is the worst kind of pain. The nut contains substances that fight bacteria that destroy tooth enamel. In countries where there are many poisonous snakes, this nut acts as an antidote.

In supermarkets you can find paste and whole cashew nuts; the first option is easy and simple to apply to bread. This representative is often included in cocktails and sauces.

This product can be consumed raw as a snack or as an additional supplement during breakfast or lunch. Don’t forget about all kinds of dishes where the main ingredient, a taste stimulant, is a nut. But this topic deserves a separate discussion.

So, after we analyzed the nut family, we can come to the conclusion that these products must be present in the diet of every person, especially professional athletes.

Video about the benefits of nuts:

Achieving tangible results in bodybuilding is associated with dietary restrictions. This is especially true for those foods that have a lot of calories and can affect the growth of adipose tissue. Many athletes suffer greatly from this, but you can always find an alternative option. Nuts are one of those products that in bodybuilding can replace a lot of products that are useless for an athlete. Of course, nuts themselves are not exactly conducive to constant consumption, but if you add honey, jam or preserves to them, you can get a quite tasty dish. This article will help athletes prepare appropriate desserts, tell you about the types of nuts and how healthy they are.

Nuts contain a lot of useful substances, therefore, every athlete, especially bodybuilders, should have them. So, what are the benefits of nuts:

• They contain a sufficient amount of healthy fats such as Omega-3, Omega-6 and Omega-9.
• Their use suppresses the feeling of hunger.
• They have sufficient protein content, as well as protein, which is very important for vegetarian athletes.
• They can be used in combination with other foods.
• You don't need to spend a lot of time to prepare a nut dish.

Special properties of peanuts

Peanuts allow you to quickly restore strength. This is why peanuts after a workout can quickly satisfy your hunger. During a diet, it can even be used as a safe snack. From one hundred grams of the product a person can get all the required daily amount of vitamins and minerals. Peanuts should be included in the menu of a person who is undergoing rehabilitation after surgery.

Peanuts and cholesterol are not compatible with each other. The product is widely used in cooking, pharmaceuticals and cosmetology. It is included in a large number of face and body creams, masks and hair care products.

Scientists have established the simply amazing effect of the product’s properties on the male body. Peanuts for potency allow men to maintain their strength for a long time. Additionally, a charge of positive energy, strengthening of bones and removal of fatty tissues are guaranteed.

Is it possible to eat peanuts at night when fighting men's diseases? Regular consumption of nuts, which are pre-mixed with honey, will help maintain potency.

Types of nuts in bodybuilding

There are several types of nuts found in nature, but the following are considered useful for athletes:

• Peanuts
  are the favorite type of nut for most athletes, and even more so for bodybuilders. This type of nut activates the production of nitric oxide, which promotes vasodilation, which means that beneficial substances are transported to muscle tissue much faster. In addition, peanuts do not contribute to weight gain. Peanuts are considered a useful product that ensures better functioning of the central nervous system, improves memory and relieves depression. 100 grams of peanuts contain 26 grams of protein, 45 grams of fat, 10 grams of carbohydrates, and a total of 552 calories.
• Almonds
  are considered the richest nut in protein. In addition, almonds contain a sufficient amount of healthy fats. Its consumption leads to a feeling of fullness and also stimulates the production of dopamine, a hormone that is associated with the development of the central nervous system. 100 g of almonds contain 18 grams of protein, 53 grams of fat, 13 grams of carbohydrates. The energy value of the product is 609 calories.
• Walnut.
  This nut has a great effect on brain function and activity. It contains many beneficial fatty acids, including Omega-3. In addition, walnuts are a source of melatonin, a substance that helps normalize sleep. 100 g of walnuts contain 16 grams of protein, 60 grams of fat, 11 grams of carbohydrates. The energy value of the product is 656 calories.

As mentioned earlier, peanuts are the most popular food consumed by most experienced athletes. Basically, it is bought because of its composition, which is considered the most optimal. It has the fewest calories but the most protein. Peanut butter is considered no less useful. It is used by many professional bodybuilders during periods of muscle mass generation.

When purchasing peanut butter, be sure to familiarize yourself with its composition. If you buy butter in a supermarket, then it probably contains a lot of sugar and other additives, which in no way contributes to getting a beautiful figure. The oil, which is quite useful for an athlete, is sold only in some stores that sell vegetarian food.

Good to know! Peanut butter is not difficult to make yourself. To do this, peanuts are roasted and ground with the addition of a small amount of vegetable oil, otherwise the product may turn out to be dry.

When consumed, you can add a small amount of sugar or other sweets to the peanuts. In this case, it all depends on the nature of the diet, regimen and goals. Not least of all are the athlete’s taste preferences.

Which is better: nuts or pasta?

Groundnuts and the paste made from them differ in properties. The unprocessed product contains more vitamins, as some of them are destroyed by heating. At the same time, temperature treatment removes substances from the beans that impair the absorption of protein by the human digestive system. Roasting increases the antioxidant polyphenol content. When fried, the product has a longer shelf life, since a protective membrane is formed on the surface, preventing oxidation in air.

In the USA and Canada, where most peanuts are eaten, Raw paste is especially appreciated. The manufacturer uses a special product processing technology that eliminates mold contamination. Emergency drying allows you to preserve the maximum amount of substances inherent in nature, the amount of sugar and other additives is reduced to a record minimum.

Is it possible to eat nuts while drying?

During the drying process, nuts are especially useful because they contain many healthy Omega-3 and Omega-6 fats, which take part in the fat burning process. Unfortunately, nuts contain up to 600 calories (per 100 grams), which is 1/3 of the daily intake during the diet.

In this regard, it should be said that during drying, you can eat no more than 50 grams of nuts per day. It is advisable to eat nuts without salt, as it retains moisture and does not allow muscles to work.

Based on this factor, we can conclude: it is better to consume nuts during periods of increasing muscle mass, but not during the drying process.

A successful bodybuilder is one who can achieve maximum growth in proportion to the development of sculpted muscles in a minimum period of time. It is important to take into account that such a result should not harm health and not only not interfere with, but also prolong athletic longevity. Nutrition is one of the most important factors in the process of solving this problem. Therefore, it is necessary to properly plan your diet, choosing those foods that will most contribute to progress. Nuts belong to this type of product.

Drying

The drying period is intended to burn subcutaneous fat and develop muscle relief. To achieve this goal, a diet is provided with a ban on saturated fats and a strict restriction on carbohydrates. The basis of nutrition will be protein and unsaturated fatty acids; their volumes must be carefully monitored, since the total daily calorie content should also become lower.

When drying, it is permissible to consume raw or roasted nuts in quantities of up to 50 grams per day. When frying, do not add oil, as this will significantly increase the energy value. It is also forbidden to add salt, as it promotes fluid retention in the body tissues, because of this, the drawing of the muscle relief becomes less clear. If your daily caloric intake allows, you can allow yourself up to two tablespoons of peanut butter.

You can eat one spoon at breakfast, the second before five in the evening.

Useful properties of nuts

In addition to the fact that the nuts, the assortment of which is provided, contain a fairly large amount of protein, and, in composition, is close to animal proteins, and contribute to muscle gain, they also have the following number of useful properties:

• normalize digestive processes;
• satisfy hunger;
• expand the bloodstream;
• are a source of vital minerals and vitamins;
• reduce the risk of developing pathologies of the heart and blood vessels;
• are an excellent source of protein for vegetarians;
• improve cellular metabolism;
• supply the body with energy for a long time;
• practically do not require processing and preparation costs before use.

Composition of nuts

On average, nuts contain from 14 to 26 grams of protein per 100 grams of weight. The amino acid profile of the protein is close in composition to soy protein; you can read about this in detail in the articles on the website portal. Experts assure that in terms of its ability to reduce “bad” cholesterol, protein from nuts is superior to all animal proteins. Nuts contain the amino acid arginine, which produces nitric oxide, which expands and improves the functionality of the bloodstream. Nuts contain polyunsaturated fatty acids. These include omega-3, omega-6 and omega-9 fatty acids. Their importance for the body is very difficult to overestimate. They are responsible for lowering cholesterol levels, and for improving the blood lipid profile, and for normalizing weight, and for the functional state of joints, and much more in the human body.

Daily norm

For a bodybuilder, it is important to gain weight through lean muscle mass and prevent an increase in the percentage of fatty tissue in the body. To achieve this goal, you need to monitor your caloric intake and be especially careful with high-calorie foods.

The energy value of peanuts depends on the processing method; the number of calories per 100 grams is indicated:

• raw - 551;
• fried - 626;
• pasta - from 688.

The calorie content of the paste depends on the added components; when sugar is added, the figure increases significantly. On training days, bodybuilders allow themselves an average of up to three tablespoons of paste, on rest days or during the drying period - up to two tablespoons and only in the first half of the day.

For peanuts, raw or roasted, the average requirement is eight nuts per day. They can be eaten alone or used to add to dishes; this nut goes well with desserts and salads.

Nuts for bodybuilding

Traditionally, peanuts are considered the king of nuts in bodybuilding.

It contains a lot of protein, dietary fiber, vitamins and minerals, and of course, arginine is a bodybuilder's best friend. This refers to the ability of this substance to provide a pump during training. Thanks to this, not only the return from training increases and interest in the training process itself increases, but also the ability of nutrients to penetrate muscle cells. In addition to the peanuts themselves, peanut butter is used in bodybuilding.

Strength athletes will benefit from eating nuts such as almonds, pine nuts, walnuts and hazelnuts. Each of them has its own characteristics and a unique set of useful substances. Therefore, a harmonious combination of them in the diet will allow the bodybuilder to receive maximum benefits.

To achieve the best results in bodybuilding, athletes must severely restrict themselves in nutrition. You cannot eat sweets and flour, various confectionery products and many other products, but you can always find an alternative. One of the most delicious and healthy foods in bodybuilding are nuts. By themselves, they are not sweet, but if you add honey, jam or some kind of jam, you will get a quite tasty and very healthy dessert. In this article we will talk about the use of nuts in bodybuilding, consider their varieties and understand the usefulness of this product.

Nuts have a lot of useful properties; every athlete should have them at home. Why nuts are so healthy:

• They contain healthy fats (omega 3-6-9). Read more about this at.
• They perfectly suppress hunger.
• They contain a lot of protein and are one of the main sources of protein for vegetarian athletes.
• Combine with many other foods.
• They do not require time-consuming processing and preparation.

There are many varieties of nuts, but the most popular types in bodybuilding are:

As we have already said, peanuts are the most popular type of nut among experienced athletes. Many people take peanuts because of their composition; if we compare them with other types of nuts, we will see that peanuts are not too high in calories and contain more proteins. Peanut butter is especially popular among athletes, which is consumed by many professional bodybuilders during mass gain.

When purchasing peanut butter, be sure to look at the ingredients. The butter that is sold in supermarkets, in most cases, contains a lot of sugar and oils, which does not harmonize with a beautiful figure. Normal peanut butter can only be bought in some stores, most often vegetarian ones.

You can also make your own peanut butter. To do this, you need to roast and grind the peanuts and add a little vegetable oil to it so that it does not turn out too dry. Whether to add sugar or other sweets is up to you. It all depends on your regime, goals and taste preferences.

Peanut Diet

In various sources you can find many diets called “peanut”, however, despite the name, these are not single-food diets. Eating just peanuts may cause side effects. Nuts put increased stress on the kidneys and liver. In addition, due to the choleretic properties of groundnuts, digestive problems in the form of indigestion may occur. For these reasons, you should not eat exclusively peanuts or peanut butter.

An interesting peanut diet was developed by American scientists who drew attention to the property of groundnuts to dull the feeling of hunger. An idea arose on how to deceive this feeling and use this product not for weight gain, but for weight loss.

Scientists have suggested reducing food intake by 500 kcal every day and compensating for this reduction with a spoonful of nuts or butter. It is permissible to consume the oil with diet bread, which can be purchased at any supermarket. At the same time, during the day it is necessary to consume lean meat products (beef, chicken, turkey), as well as fruits and vegetables.

https://youtu.be/pModtXJmhoE

Is it possible to eat nuts while drying?

Nuts can be very useful during drying, because they contain healthy Omega-3-6 fats, which promote fat burning. But nuts are too high in calories; just 100g of almonds will bring you more than 600 calories, which is a third of the average daily calorie intake during the diet.

Therefore, nuts should be eaten in very moderate quantities during drying. No more than 50g per day, which is about 300 calories. Also, nuts should only be eaten without salt, as they retain water and interfere with maintaining muscle definition. We are still inclined to believe that nuts are preferable during muscle gain rather than during a diet.

How to make peanut butter at home

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Peanut

called
groundnut
, but today many people already know that in fact this plant is a legume. Peanut fruits - nuts - are actually “enclosed” in pods with thick, rough walls, reminiscent in shape of beans or beans. Each pod contains several nuts that have a yellowish tint and are covered with a thin pink or reddish skin.

It is assumed that peanuts, like many well-known and beloved fruits and plants today, spread throughout the world thanks to the Spanish conquistadors - Latin America is considered its homeland. From there, peanuts were brought to Africa and Asia, and only then did they come to North America.

Today is a peanut

very popular in the USA, and it is used in large quantities as agricultural feed, as well as in the food industry - mainly for the production of oil. During the Second World War, peanuts were in great demand because of their nutritional value - they could feed many people, and they were very easy and convenient to store and transport.

Peanuts today are sold on the world market in some countries in Africa, Asia and the Americas, but the best quality product is considered to be Argentinean and grown in the USA.

What are the benefits of peanuts?

and is it useful at all? Indeed, recently there have been many statements that this product is toxic, harmful, and simply poisonous, and it is better to refuse it so as not to harm your health. Is it really?

Benefits and properties of peanuts, composition of peanuts

In fact, peanuts have very valuable nutritional qualities: they are nutritious and healthy. Peanuts contain carbohydrates and sugars; a lot of protein, well absorbed by the human body - from 29 to 35%; more than 50% high-quality fats, as well as most of the vitamins and minerals we need.

Peanuts are very suitable for a healthy diet due to their high content of unsaturated fatty acids; Besides, peanuts have such a taste that you don’t need to persuade them to eat them.

Peanuts are especially rich in linoleic acid, known for preventing the development of sclerosis: if the human body has enough linoleic acid, then other essential unsaturated fatty acids - arachidonic and linolenic - are synthesized independently. If these substances are present in sufficient quantities in our diet, then the level of cholesterol in the blood will always be normal, and all cells of the body will be well protected from negative influences.

The vitamin and mineral composition of peanuts is rich and varied: it contains B vitamins, vitamins C, E, D, PP; calcium, magnesium, sodium, potassium, phosphorus, iron, zinc, copper, manganese, selenium.

Recent studies conducted in the USA have shown that peanuts contain quite a lot of antioxidants, so they are useful for the prevention of atherosclerosis and cardiovascular diseases, slow down aging and the growth of malignant tumors.

Antioxidant properties of peanuts

can be compared with the properties of red wine and strawberries, and in toasted nuts they are even enhanced. Peanuts can promote the breakdown of fats: therefore, today the peanut diet is in fashion - it is popular with many movie and show business stars.

Peanuts are useful for blood diseases: they increase blood clotting and alleviate many serious diseases - for example, hemophilia, and also reduce the likelihood of hemorrhages.

Folic acid, which peanuts are rich in, helps cells renew, and vegetable fats promote liver function and prevent the occurrence of gastritis and peptic ulcers.

The functioning of the nervous system also improves if you eat peanuts regularly and correctly: a person sleeps normally, feels calm and gets less tired.

Eating 20 nuts every day is enough for peanuts to have beneficial effects on health; At the same time, wrinkles will also begin to smooth out.

Peanuts are useful for maintaining sexual function; improves attention and hearing; helps people who have suffered serious illnesses to quickly restore their health.

Peanuts have also been used in folk medicine for a long time: for example, for stomach and duodenal ulcers, it is recommended to take peanut “milk” - mix nuts ground into flour with boiled water. However, during exacerbations of these diseases, such treatment is contraindicated.

To strengthen the immune system, take a tincture of peanut husks. The nuts should be lightly fried in a small amount of oil and then peeled. Use the removed husks to prepare an infusion: 1 tsp. pour 1/4 cup of vodka and place in a dark place for two weeks. The resulting tincture is taken 7-10 drops every day, washed down with milk.

A decoction of the nut with the peel is drunk for respiratory diseases - it helps get rid of phlegm, and children with a lingering dry cough are given boiled rice with roasted peanuts several times a day.

You can eat raw peanuts, but lightly roasted or oven-dried peanuts taste better and, according to scientists, are healthier. As already mentioned, Americans love peanuts very much, and not so long ago, scientists from the USA made another discovery: the healthiest peanuts are boiled ones. It turns out that if you boil peanuts, the amount of antioxidants in them will increase 4 times. In this form, peanuts are more effective and prevent the development of cancer, coronary disease and diabetes.

Dangerous properties of peanuts

• Raw peanuts can cause digestive problems. In addition, peanut skin is a strong allergen, so it is better to eat roasted and peeled nuts. The proteins and fatty acids contained in peanuts cause hidden allergies in some people.
• Not recommended for gout, arthrosis, arthritis.
• Excessive consumption of peanuts can lead to overweight and obesity.
• A mold that sometimes settles on the surface of peanuts (during storage in places of high humidity) releases toxins that, when entering the human body, can affect any weakened organ.

What's the benefit?

Regular moderate consumption has a positive effect on health:

• support testosterone synthesis;
• stabilization of blood glucose levels;
• prevention of pathologies of the cardiovascular system;
• increased concentration and sharpened memory;
• strengthening hair and improving skin health;
• removal of free radicals;
• improvement of immune and liver functions;
• clearing mucus from the respiratory tract;
• maintaining normal blood pressure.

Despite their increased energy value, ground beans help you lose weight. They take a long time to digest, which creates a feeling of fullness for a long time. This is one of the main components of nutrition for vegetarians; it contains protein that is complete in amino acid content, which is rarely found among other foods of plant origin.

About 50% of the composition is fat, 26% protein and 12% carbohydrates. In terms of protein content, this is comparable to meat and fish. A significant proportion of fats comes from Omega 3-6-9 acids. There are B vitamins, including folic acid, as well as vitamins E, H and PP. The high presence of microelements helps accelerate the metabolism of proteins, fats and carbohydrates. The most valuable are iron, magnesium, phosphorus, potassium, chromium, selenium, zinc, cobalt, chromium, and copper. Just 100 grams of peanuts contain more than 266% of the daily intake of silicon. The body needs this element to absorb calcium and potassium; it maintains the elasticity of the skin and blood vessels. The composition also contains linoleic and arachidonic acids, they prevent the appearance of cholesterol plaques and take care of the elasticity of muscle tissue.

In addition to vitamin E and selenium, peanuts also contain other antioxidants. These substances not only resist aging, but also protect against malignant tumors and Alzheimer's disease. The amino acid tryptophan helps normalize sleep.