Amfanin Pistachios - Darajar Gina Jiki da Cutar da Pistachios

Pistachio kwaya ce ta samo asali daga Gabas ta Tsakiya da Tsakiyar Asiya. Ƙasarta ta asali ita ce Turkiya, Iran, Lebanon, Afghanistan da kuma Rasha. Amfanin pistachios sun haɗa da tallafawa lafiyar zuciya, rage haɗarin ciwon daji, da kuma taimakawa rage nauyi.

Yana da arziki a cikin antioxidants kamar flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins.

Hakanan yana dauke da bitamin B6, furotin, fiber, jan karfe da phosphorus. Bugu da ƙari, yana ɗaya daga cikin kwayoyi masu yawa waɗanda ke da ƙananan adadin kuzari da mai.

Pistachios su ne iri da ake ci na bishiyar Pistacia vera, wanda a zahiri 'ya'yan itace ne. Pistachio yana da wadataccen abun ciki dangane da ƙimar abinci mai gina jiki. Yana da kyakkyawan tushen furotin, fiber da antioxidants. Amfanin pistachios kuma saboda darajar sinadirainsu. Yana taimakawa wajen rasa nauyi. Yana da amfani ga lafiyar zuciya da na hanji.

Nawa Calories a Pistachios?

• Calories a cikin 1 pistachio: 3
• Calories a cikin gram 1 na pistachios: 6
• Calories a cikin gram 28 na pistachios: 156
• Calories a cikin gram 100 na pistachios: 560

Darajar Pistachios mai gina jiki

Wadannan kwayoyi masu dadi suna da gina jiki. Kusan gyada 49 shine gram 28. Darajar abinci mai gina jiki na wannan adadin pistachios shine kamar haka:

• Carbohydrates: 8 grams
• Fiber: 3 grams
• Protein: gram 6
• Fat: 12 grams (90% lafiya mai).
• Potassium: 8% na RDI
• Phosphorus: 14% na RDI
• Vitamin B6: 24% na RDI
• Thiamine: 16% na RDI
• Copper: 18% na RDI
• Manganese: 17% na RDI

Pistachio carbohydrate darajar

Rabin kofi na pistachios yana ba da gram 18 na carbohydrates, gram 6 na fiber. Kamar sauran kwayoyi, yana da ƙarancin glycemic index.

Fat abun ciki na pistachios

Har zuwa kwanan nan, kwayoyi kamar pistachios sun shahara saboda yawan mai. Amma yayin da ilimin abinci ya faɗaɗa, mun koyi cewa nau'in kitse a cikin abinci yana da mahimmanci fiye da adadin mai.

Rabin kofi na pistachios yana ba da kusan gram 4 na cikakken, gram 9 na polyunsaturated da gram 16 na mai monounsaturated. Ya ƙunshi gram 30 na mai gaba ɗaya. Idan aka kwatanta da wasu, za mu iya cewa yana ɗaya daga cikin goro mai ƙarancin mai.

Ƙimar furotin Pistachio

Rabin kofi na pistachios yana samar da kusan gram 13 na furotin. Yana da tushen furotin kayan lambu, musamman ga masu cin ganyayyaki da masu cin ganyayyaki.

Ana samun bitamin da ma'adanai a cikin pistachios

Pistachios yana da bitamin B6, phosphorus da bitamin thiamine. Hakanan yana ba da cikakkiyar adadin tagulla. Rabin kofi na pistachios ya ƙunshi potassium fiye da babban ayaba. 

Amfanin Pistachios

• Antioxidant abun ciki

Amfanin pistachios ana danganta su da abun cikin su na antioxidant. Antioxidants suna da mahimmanci ga lafiyar mu. Yana hana lalacewar sel kuma yana rage haɗarin cututtuka kamar kansa.

Pistachios ya ƙunshi ƙarin antioxidants fiye da yawancin kwayoyi da tsaba. antioxidants masu matukar muhimmanci ga lafiyar ido. lutein da zeaxanthinYana da mafi girman abun ciki na . Wadannan antioxidants suna da alaƙa da tsufa macular degenerationYana kariya daga lalacewa ta hanyar lalacewa

• Low a cikin adadin kuzari, mai girma a cikin furotin

Duk da cewa goro abinci ne masu amfani sosai, amma suna da adadin kuzari. Pistachios suna cikin mafi ƙarancin kalori kwayoyi. Akwai adadin kuzari 28 a cikin gram 156. Dangane da ƙimar furotin, tare da abun ciki na furotin wanda ya ƙunshi kusan 20% na nauyinsa. almondsmatsayi na biyu bayan 

• Yana goyan bayan ƙwayoyin cuta na hanji

Pistachios suna da wadata a cikin fiber. Fiber yana wucewa ta tsarin narkewar abinci ba tare da an narkar da shi ba. Saboda haka, ya zama tushen abinci don ƙwayoyin cuta masu lafiya a cikin hanji.

• Yana rage hawan jini da cholesterol

Ɗaya daga cikin amfanin pistachios shine cewa yana rage hawan jini da cholesterol godiya ga abun ciki na antioxidant. Yana da tasirin rage hawan jini mafi girma fiye da sauran kwayoyi.

• Yana da amfani ga lafiyar zuciya

Nazarin ya nuna cewa pistachios na iya taimakawa wajen hana yanayin zuciya ta hanyar haɓaka matakan ƙwayoyin lafiya na zuciya. Wannan ƙwaya mai lafiya tana rage matakan lipoprotein, haɗarin cututtukan zuciya. 

• Amfani ga hanyoyin jini

Pistachios a cikin jiki nitric oxidecanza amino acid L-argininenYana da kyakkyawan albarkatu. Wadannan kananan kwayoyi suna taka muhimmiyar rawa wajen inganta lafiyar magudanar jini.

• yana rage sukarin jini

Pistachios yana da ƙarancin glycemic index. Wato baya haifar da karuwa mai yawa a cikin sukarin jini. Nazarin ya nuna cewa amfanin pistachios na iya shafar sukarin jini sosai.

• Yana kawar da kumburi

Abubuwan da ake samu a cikin wannan goro suna yaƙi kumburi. Har ila yau yana da wadata a cikin kitsen mai guda ɗaya.

• Yana da amfani ga lafiyar ido

Pistachios sune tushen tushen lutein da zeaxanthin. Yin amfani da isassun waɗannan magungunan antioxidants yana hana matsalolin hangen nesa kamar shekaru masu alaƙa da macular degeneration da cataracts. Lafiyayyen acid fatty dake cikin pistachios shima yana da amfani ga lafiyar ido.

• Yana inganta aikin fahimi

Amfanin pistachios, wanda shine tushen bitamin E kamar yawancin kwayoyi, sun haɗa da kawar da damuwa. Yana haɓaka aikin fahimi, koyo, riƙe bayanai yayin barci. Man sa na yaki da kumburin kwakwalwa. Yana kare mahimman fatty acid a cikin kwakwalwa.

• Yana da amfani ga lafiyar jima'i

Amfanin pistachios sun haɗa da ikon haɓaka haihuwa. Nazarin kuma sun nuna cewa yana iya aiki azaman aphrodisiac. An gano cin abinci kadan na pistachios kowace rana har tsawon makonni uku don inganta sha'awar jima'i a cikin maza.

• Yana haɓaka matakan estrogen

Pistachio shine mafi girma a cikin kwayoyi phytoestrogen yana da adadin. Yana daidaita yanayin haila ta hanyar haɓaka matakin isrogen.

• yana rage tsufa

Wadannan kwayoyi masu lafiya sun ƙunshi bitamin E. Vitamin E yana hana tsufa na fata. Har ila yau, ya ƙunshi adadi mai kyau na tagulla. Wannan sinadari yana taimakawa wajen samar da sinadarin elastin, wanda ke hana samuwar wrinkle kuma yana maganin sagging fata.

Shin Pistachio yana sa ku raunana?

Ɗaya daga cikin amfanin pistachios shine cewa yana taimakawa wajen rasa nauyi. Kodayake abinci ne mai yawan kuzari, yana ba da asarar nauyi. Tabbas, lokacin cinyewa cikin matsakaici.

Yana da wadata a cikin fiber da furotin. Dukansu suna ƙara jin gamsuwa. Yana ba ku damar cin abinci kaɗan. Ɗaya daga cikin abubuwan da ke ba da gudummawa ga kaddarorin asarar nauyi shine cewa abubuwan da ke cikin mai ba su cika cika ba. Wasu abubuwan da ke cikin mai suna manne da bangon tantanin halitta. Ana hana shi narkewa a cikin hanji.

Illolin Pistachios

• Cin pistachios da yawa na iya haifar da ciwon ciki, maƙarƙashiya, da gudawa. Abubuwan da ke cikin fiber mai yawa ne ke haifar da waɗannan matsalolin.
• Cin gasasshen gyada da yawa na iya tayar da hawan jini. Wannan saboda wasu gasassun nau'ikan suna da yawa a cikin sodium.
• Pistachios ya ƙunshi methionine da oxalate. Cin da yawa yana ƙara sakin oxalate da methionine a cikin jiki. Oxalates na iya ɗaure zuwa calcium da potassium, wanda ya haifar da alli da potassium oxalate. Hakanan yana canza methionine zuwa cysteine. Cysteine ​​​​na iya haifar da samuwar duwatsun koda.
• Mun ce pistachios yana taimakawa wajen rasa nauyi. Amma yawan cin abinci yana haifar da kiba. Cin abinci a matsakaici yana da mahimmanci.
• Masu ciwon gyada ya kamata su guji cin pistachios.

References: 1, 2, 3, 4