What are the recommendations for healthy snacks?

　　Who says you have to go hungry to stay healthy? In fact, many snacks are not only delicious, but also contain unexpected health benefits. Modern people live a fast pace and have irregular meals. Eating the right snacks can not only relieve hunger, but also replenish nutrients and regulate the body. As long as you choose the right snacks, snacks are no longer a health burden, but can become a good helper for daily health. So, which snacks are both satisfying and healthy?

What are the recommendations for healthy snacks?

　　Many people think snacks = junk food, but this is not the case. Scientifically choosing natural, less processed snacks can not only satisfy your appetite, but also supplement nutrition and regulate your body. The following are several snack recommendations that are both delicious and healthy:

　　1. Walnut: nourishes hair and strengthens nails

　　Walnuts are rich in plant protein and essential fatty acids, which help promote nail growth and prevent cracking. Traditional Chinese medicine believes that it enters the kidney meridian and has the effect of nourishing the kidneys and replenishing essence. Regular consumption can improve problems such as dry hair and premature graying of hair.

　　2. Raisins & Jujubes: nourishing blood and nourishing the skin

　　Both are rich in iron and vitamin C, a natural "blood-enhancing combination." Jujube is called "living vitamin C pill" and can prevent fatigue and scurvy ； Raisins replenish qi and blood, and are suitable for people with insufficient qi and blood and pale complexion to eat in moderation.

　　3. Sesame paste: moisturize black hair

　　Black sesame seeds are rich in vitamin E, unsaturated fatty acids and calcium, which can nourish the liver and kidneys, moisturize the intestines and black hair, and is especially suitable for people who stay up late, suffer from hair loss and have constipation.

　　4. Cheese & Toffee: Strengthen bones and moisturize skin

　　Cheese is a "rich mineral of calcium", and eating it in moderation every day can help strengthen teeth and prevent osteoporosis. Toffee contains calcium and energy, which can quickly replenish mental energy and make the skin more shiny.

　　5. Sunflower seeds & pumpkin seeds: skin care and brain strengthening

　　Rich in linoleic acid and vitamin E, it helps maintain skin elasticity and reduce pigmentation. The unsaturated fatty acids in pumpkin seeds and pistachios can also promote blood circulation in the brain and relieve fatigue.

　　6. Fig: unblocks collaterals and helps sleep

　　Contains ingredients similar to aspirin, which can dilute blood and improve blood supply to the brain. It is suitable for middle-aged and elderly people to prevent cardiovascular and cerebrovascular problems. Also helps to relieve constipation.

　　7. Sichuan clam, loquat candy & licorice apricot: moisten the lungs and relieve cough

　　Sichuan clam and loquat sugar can reduce phlegm and protect the throat. It is suitable for people who have a lot of throat problems or are exposed to air pollution.； Licorice and apricot produce fluid and quench thirst, relieve dry mouth and tongue, and are suitable for those with irregular diet.

　　8. Jiuzhi tangerine peel & Poria cake: aids digestion and removes moisture

　　Tangerine peel regulates qi and strengthens the spleen, helps digestion and relieves bloating； Poria cocos cake strengthens the spleen and removes dampness, and is suitable as a meal replacement snack for people with weak spleen and stomach and prone to edema.

Things to note when eating healthy snacks

　　1. Control the amount of food consumed to avoid excessive burden

　　Although health-preserving snacks contain nutrients (such as unsaturated fatty acids from nuts and vitamins from dried fruits), most of them are concentrated ingredients. Excessive amounts can easily lead to excessive calories and gastrointestinal discomfort. It is recommended that the total daily amount should be controlled at 20-50 grams, such as no more than 10 nuts and no more than 1 small handful of dried fruits. Avoid replacing meals or overeating.

　　2. Adapt to your own body constitution and avoid taboo ingredients

　　Choose snacks according to your body type: If you have a hot body type, eat warm tonic foods such as longan and red dates with caution； If you have a weak and cold constitution, choose cool freeze-dried fruits and vegetables and dried mulberries. ； People with allergies should avoid nuts and seafood snacks. Also check the ingredient list and refuse products with high sugar, oil, salt and preservatives to reduce health risks.

　　3. Choose the right eating scene to meet your health needs

　　Healthy snacks are suitable as a snack between meals (10 a.m. or 3 p.m.) to replenish energy without affecting the digestion of the main meal.； Avoid eating within 1 hour before going to bed, especially snacks containing sugar and caffeine, so as not to affect sleep. After exercise, you can eat nuts and protein bars in moderation to help restore physical strength.

　　Although these snacks have health benefits, they should not be overdosed. For example, red dates and raisins contain high sugar, so diabetics should be careful when eating them. ； Nuts are high in calories, so it is recommended that daily intake be limited to a small handful (about 30 grams). In addition, commercially available products often contain added sugar or preservatives. Try to choose additive-free, low-sugar versions, or make your own to be healthier. Healthy snacks are the “icing on the cake” and cannot replace regular meals and a balanced diet. Only with reasonable combination and moderate consumption can we truly eat healthily.