Uru nke Pistachios - Uru nri na nsogbu nke Pistachios

Pistachio bụ mkpụrụ sitere na Middle East na Central Asia. Ala nna ya bụ Türkiye, Iran, Lebanon, Afghanistan na Russia. Uru nke pistachios gụnyere ịkwado ahụike obi, ibelata ihe ize ndụ nke ọrịa kansa, na inye aka ịbelata ibu.

Ọ bara ụba na antioxidants dị ka flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins.

O nwekwara vitamin B6, protein, fiber, ọla kọpa na phosphorus. Na mgbakwunye, ọ bụ otu n'ime ọtụtụ mkpụrụ nke nwere obere kalori na abụba.

Pistachios bụ mkpụrụ a na-eri nke osisi Pistacia vera, nke bụ mkpụrụ osisi. Pistachio nwere ọdịnaya bara ụba n'ihe gbasara uru nri. Ọ bụ ezigbo isi iyi nke protein, fiber na antioxidants. Uru nke pistachios bụkwa n'ihi uru nri ha bara. Ọ na-enyere aka ifelata. Ọ bara uru maka ahụike obi na eriri afọ.

Kedu calorie ole na Pistachios?

• Calories dị na 1 pistachio: 3
• Calories na 1 gram nke pistachios: 6
• Calories na 28 gram nke pistachios: 156
• Calories na 100 gram nke pistachios: 560

Uru nri Pistachios

Mkpụrụ ndị a na-atọ ụtọ na-edozi ahụ. Ihe dị ka ahụekere 49 bụ gram 28. Uru nri nke pistachios a bụ nke a:

• Carbohydrates: 8 grams
• Fiber: 3 grams
• Protein: gram 6
• Abụba: gram 12 (90% abụba dị mma)
• Potassium: 8% nke RDI
• Phosphorus: 14% nke RDI
• Vitamin B6: 24% nke RDI
• Thiamine: 16% nke RDI
• Ọla kọpa: 18% nke RDI
• Manganese: 17% nke RDI

Pistachio carbohydrate uru

Ọkara iko pistachios na-enye gram 18 nke carbohydrates, gram 6 nke eriri. Dị ka ọtụtụ mkpụrụ osisi ndị ọzọ, ọ nwere ndepụta glycemic dị ala.

Ọdịnaya abụba nke pistachios

Ruo n'oge na-adịbeghị anya, mkpụrụ dị ka pistachios bụ ndị a ma ama maka oke abụba ha nwere. Ma ka ihe ọmụma banyere nri na-agbasawanye, anyị amụtala na ụdị abụba dị na nri dị mkpa karịa oke abụba.

Ọkara iko pistachios na-enye ihe dị ka gram 4 nke juru eju, gram 9 nke polyunsaturated na gram 16 nke abụba monounsaturated. O nwere gram 30 nke abụba na mkpokọta. E jiri ya tụnyere ndị ọzọ, anyị nwere ike ịsị na ọ bụ otu n'ime mkpụrụ nke nwere mmanụ dị ala.

Uru protein pistachio

Ọkara iko pistachios na-enye ihe dị ka gram 13 nke protein. Ọ bụ isi iyi nke protein akwụkwọ nri, ọkachasị maka ndị anaghị eri anụ na ndị anaghị eri anụ.

A na-achọta vitamin na mineral na pistachios

Pistachios nwere vitamin B6, phosphorus na vitamin thiamine. Ọ na-enyekwa ọla kọpa zuru oke. Ọkara iko pistachios nwere potassium karịa nnukwu banana. 

Uru nke Pistachios

• Antioxidant ọdịnaya

A na-ekwukarị uru nke pistachios na ọdịnaya antioxidant ha. Antioxidants dị mkpa maka ahụ ike anyị. Ọ na-egbochi mmebi cell ma belata ihe ize ndụ nke ọrịa dịka ọrịa kansa.

Pistachios nwere ọtụtụ antioxidants karịa ọtụtụ mkpụrụ na mkpụrụ. antioxidants ndị dị oke mkpa maka ahụ ike anya. lutein na zeaxanthinỌ nwere ọdịnaya kachasị elu nke . Ejikọtara antioxidants ndị a na ịka nká macular degenerationNa-echebe site na mmebi nke kpatara

• Obere calorie, protein dị elu

Ọ bụ ezie na akị bụ nri bara uru nke ukwuu, ha nwere calorie dị ukwuu. Pistachios bụ otu n'ime mkpụrụ kalori kacha ala. Enwere calorie 28 na gram 156. N'ihe banyere uru protein, yana ọdịnaya protein ya mejupụtara ihe dịka 20% nke ibu ya, almọndn'ọkwa nke abụọ mgbe 

• Na-akwado nje bacteria

Pistachios bara ụba na eriri. Fiber na-agafe n'usoro nri nri na-agbarighị ya. Ya mere, ọ na-aghọ ihe oriri maka nje bacteria dị mma na eriri afọ.

• Na-ebelata ọbara mgbali na cholesterol

Otu n'ime uru pistachios bụ na ọ na-ebelata ọbara mgbali na cholesterol n'ihi ọdịnaya antioxidant ya. Ọ nwere mmetụta mbelata ọbara mgbali elu karịa mkpụrụ ndị ọzọ.

• Ọ bara uru maka ahụike obi

Nnyocha e mere egosiwo na pistachios nwere ike inye aka gbochie ọnọdụ obi site n'ịba ụba nke abụba dị mma nke obi. Akụ dị mma na-ebelata ọkwa lipoprotein, ihe na-akpata ọrịa obi. 

• Uru maka arịa ọbara

Pistachios n'ime ahụ nitric oxideamino acid gbanwere L-argininenỌ bụ ezigbo akụrụngwa. Obere mkpụrụ ndị a na-ekere òkè dị mkpa n'ịkwalite ahụike arịa ọbara.

• na-ebelata shuga ọbara

Pistachios nwere ndepụta glycemic dị ala. Ya bụ, ọ naghị ebute mmụba dị ukwuu na shuga ọbara. Nnyocha e mere egosiwo na uru nke pistachios nwere ike imetụta shuga ọbara nke ọma.

• Na-ebelata mbufụt

Na bioactive bekee dị na a aku ọgụ mbufụt. Ọ bụkwa ọgaranya monounsaturated abụba.

• Ọ bara uru maka ahụike anya

Pistachios bụ isi iyi nke lutein na zeaxanthin bara ụba. Iri oke nke antioxidants ndị a na-egbochi nsogbu ọhụụ dịka mmebi macular degeneration nke afọ na cataracts. Acid abụba dị mma dị na pistachios na-abakwa uru maka ahụ ike anya.

• Na-eme ka ọrụ ọgụgụ isi dịkwuo mma

Uru nke pistachios, nke bụ isi iyi nke vitamin E dị ka ọtụtụ mkpụrụ, gụnyere ibelata nchekasị. Na-eme ka arụmọrụ ọgụgụ isi dịkwuo mma, mmụta, njide ozi n'oge ụra. Mmanụ ya na-alụ ọgụ mbufụt nke ụbụrụ. Na-echebekwa acid fatty dị mkpa na ụbụrụ.

• Ọ bara uru maka ahụike mmekọahụ

Uru nke pistachios gụnyere ikike ịbawanye ọmụmụ. Nnyocha na-ekwukwa na ọ nwere ike ime dị ka aphrodisiac. Achọpụtara na iri obere pistachios kwa ụbọchị maka izu atọ na-eme ka agụụ mmekọahụ dịkwuo mma na ụmụ nwoke.

• Na-ebuli ọkwa estrogen

Pistachio bụ nke kachasị elu n'etiti mkpụrụ phytoestrogen nwere ego. Ọ na-achịkwa oge ịhụ nsọ site n'ịbawanye ọkwa estrogen.

• na-ebelata ịka nká

Mkpụrụ ndị a dị mma nwere vitamin E. Vitamin E na-egbochi ịka nká akpụkpọ. Ọ nwekwara ezigbo ọla kọpa. Ihe oriri a na-enyere aka n'ịmepụta elastin, nke na-egbochi ịmepụta wrinkles ma na-agwọ akpụkpọ anụ.

Pistachio ọ na-eme ka ike gwụ gị?

Otu n'ime uru pistachios bụ na ọ na-enyere aka ịkwụsị ibu. Ọ bụ ezie na ọ bụ nri na-enye ume, ọ na-enye mbelata ibu. N'ezie, mgbe iwesa na imeru ihe n'ókè.

Ọ bara ụba na fiber na protein. Ha abụọ na-abawanye mmetụta nke satiety. Ọ na-enye gị ohere iri obere nri. Otu ihe na-eme ka ọ ghara ibu ibu ya bụ na abụba adịghị etinye ya nke ọma. Ụfọdụ n'ime abụba dị n'ime ya na-adabere na mgbidi cell. A na-egbochi ya ịgbari n'ime eriri afọ.

Nsogbu nke Pistachios

• Iri pistachios gabigara ókè nwere ike ibute afọ mgbu, afọ ntachi, na afọ ọsịsa. Ihe na-akpata nsogbu ndị a bụ nnukwu ọdịnaya fiber.
• Iri ezigbo ahụekere a ṅara n'ọkụ nwere ike ibuli ọbara mgbali elu. Nke a bụ n'ihi na ụfọdụ ụdị a ṅara n'ọkụ dị elu na sodium.
• Pistachios nwere methionine na oxalate. Iri oke ibu na-abawanye ntọhapụ nke oxalate na methionine n'ime ahụ. Oxalates nwere ike jikọta na calcium na potassium, na-akpata calcium na potassium oxalate. Ọ na-agbanwekwa methionine ka ọ bụrụ cysteine. Cysteine ​​​​nwere ike ime ka e guzobe nkume akụrụ.
• Anyị kwuru na pistachios na-enyere aka ịkwụsị ibu. Ma iribiga ihe ókè na-akpata ibu ibu. Iri nri nke ọma dị mkpa.
• Ndị nwere ihe nfụkasị ahụekere kwesịrị izere iri pistachios.

Nkọwa: 1, 2, 3, 4