How many calories are in walnuts, can they be given to children and what vitamins do they contain? Nutritionists, pediatricians, and fitness bloggers make up the pros and cons, and recommend the best healthier recipes for this product.
The ambassador of the Grow Food service for the delivery of healthy nutrition and fitness blogger Miroslava Krasova advises to carry a small handful of walnuts with you as a snack. “Instead of reaching for another sweet bar, eat nuts. They contain polyunsaturated fatty acids that control the genes that burn fat. " Miroslava advises them if you stick to a vegetarian menu and don't eat fish. "Omega-3 fatty acids inhibit the breakdown of muscle protein and keep muscles in good shape." Nuts, as a snack, are also good during weight loss. Lack of fat in the body can lead to overeating.
Walnuts contain another element - vitamin B (or rather a whole group of B1, B2, B5, B6, B9). “Each of them is extremely important for our body, especially when we are actively involved in sports and pumping muscles,” explains Miroslava Krasova. B vitamins are involved in protein metabolism, energy maintenance, and the absorption of carbohydrates and fats. By the way, during heat treatment, vitamin B1 or thiamine partially loses its beneficial properties, therefore, it is recommended to eat the same walnuts raw.
Snezhana Kavrigo, a valeologist, specialist in nutritional and metabolic prevention, adds: “B vitamins are responsible for the normal functioning of the nervous system. But in order for them to be absorbed and work, you need to consume Omega 3 and polyunsaturated fatty acids. " Nuts are also recommended to eat to increase performance and improve brain function for a long time.
Walnuts are fatty foods. 100 grams contains 654 kcal (of which 65 grams are fats). Therefore, nutritionist Oksana Matiyuk recommends not eating nuts after 18:00: “Nuts are an excellent source of vegetable fats. They are great as a snack or to complement your morning porridge. In the evening, it is better to refuse them - it is too "fat" pleasure."
Nuts are also not recommended while breastfeeding. Deputy Head of the Children's Diagnostic Center of the Lapino CG, pediatrician Lyudmila Borovskaya advises to refuse especially allergenic peanuts and hazelnuts: “But walnuts can be done if parents do not have allergies. Avoid stale foods - they can contain molds."
You should not confidently feed your children with walnuts. Elena Golubnichaya, a certified nutritionist and nutritionist, insists that it is better to introduce whole nuts into a child's diet no earlier than three years old. And children after three, nuts and seeds can be given 50 grams 2 times a week to avoid allergic reactions. Even in this amount, this product will be useful for the development of the body: “Walnuts are an excellent source of energy. The advantage of the protein contained in nuts is the balance of its amino acid composition. The fat in nuts contains beneficial acids such as linoleic and linolenic acids. They are also rich in phosphorus, potassium, calcium and magnesium, contain vitamins of groups A, B and C, as well as E”.
Oatmeal in a jar with nuts and figs from coach Natalia Kuzmich
Oatmeal - 3 tbsp. l Sliced walnuts - 10-15 pcs. 1 figs Milk 1%
10-15 pcs. chopped walnuts and 1 fig (you can dry fruits) pour milk and leave overnight. Boil oatmeal in water, mix with nuts and figs.
Carrot cake with curd cream from Svetlana Shidlovskaya
Carrots - 50 g Banana - 50 g Oat flakes - 45 g Coconut cream - 45 ml Flaxseed flour - 10 g Egg - 1 pc Curd - 50 g Vanilla Stevia Cinnamon Walnuts Baking powder Handful of fresh berries
Grind the oatmeal in a blender. Add beaten egg, coconut cream, mashed banana, finely grated carrots, ground walnuts, baking powder and cinnamon. Sift flour. Stir. Bake in the oven at 180 degrees. Whip cottage cheese with vanilla, stevia and berries. Cut the finished cake in half. Brush with curd cream. Leave in the refrigerator for an hour. Done!
Biscuit with pear and walnuts from Svetlana Shidlovskaya
For the dough: Corn flour - 120 g Quail eggs - 3 pcs Coconut cream - 40 ml For the filling: Cottage cheese - 200 g Pear - 100 g Walnuts - 30 g Vanilla Fitparad
Knead the dough. Roll into a layer, about 0.8 cm thick. Whip the curd with vanilla and fitparade. Chop the nuts. Cut the pear into thin slices. Put the cottage cheese on the dough, then the pear. Sprinkle with nuts. Roll up the sides, leaving the pie slightly open in the middle. Bake at 180 degrees for about 20 minutes.
Sugar-Free Banana Cake by Marika Kravtsova
Coconut milk - 1 tbsp Banana - 3 pcs Egg - 2 pcs Maple syrup Coconut sugar Salt - ½ tsp Baking powder - 1 ½ tsp Soda - 1 tsp Flour - 2 ½ tbsp Walnuts Powdered sugar
Preheat oven to 180 degrees. Grease a cake pan with butter. Mix 1 cup coconut milk, 2 bananas, and 2 eggs. Bring to a homogeneous mass. Add maple syrup or coconut sugar to the mixture.
Add ½ tsp. salt, 1 ½ tsp. baking powder, 1 tsp. soda. Stir the resulting mixture. Add 2 ½ cups flour, vanilla and almond extracts (optional). Chop the walnuts, add them to the dough.
Bake the resulting mixture for 40-45 minutes at 180 degrees. Decorate the finished cake with powdered sugar.