Mabhenefiti ePistachios - Nutritional Value uye Kukuvadza kwePistachios

Pistachio nzungu inobva kuMiddle East neCentral Asia. Nyika yekwayo ndeye Türkiye, Iran, Lebanon, Afghanistan neRussia. Zvakanakira zvepistachios zvinosanganisira kutsigira hutano hwemoyo, kuderedza njodzi yegomarara, uye kubatsira kuonda.

Yakapfuma mune antioxidants akadai flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins.

Iinewo vhitamini B6, mapuroteni, faibha, mhangura uye phosphorus. Pamusoro pezvo, ndeimwe yenzungu dzakawanda dzakaderera mumakori uye mafuta.

Pistachios imbeu inodyiwa yemuti wePistacia vera, unova muchero. Pistachio ine hupfumi hwemukati maererano nehutano hwekudya. Iyo yakanaka sosi yemapuroteni, fiber uye antioxidants. Mabhenefiti epistachios zvakare nekuda kwekukosha kwavo kwekudya. Inobatsira kuderedza uremu. Inobatsira mwoyo uye utano hwematumbo.

Mangani maCalories muPistachios?

• Macalorie mu1 pistachio: 3
• Makalori mu1 gramu yepistachios: 6
• Makalori mu28 gramu yepistachios: 156
• Makalori mu100 gramu yepistachios: 560

Nutritional Kukosha kwePistachios

Nzungu idzi dzinonaka dzinovaka muviri. Inenge 49 nzungu magiramu makumi maviri nemasere. Kukosha kwekudya kwehuwandu hwepistachios ndeiyi inotevera:

• Carbs: 8 gramu
• Fiber: 3 gramu
• Mapuroteni: 6 gramu
• Mafuta: 12 gramu (90% mafuta ane utano)
• Potassium: 8% yeRDI
• Phosphorus: 14% yeRDI
• Vitamin B6: 24% yeRDI
• Thiamine: 16% yeRDI
• Mhangura: 18% yeRDI
• Manganese: 17% yeRDI

Pistachio carbohydrate kukosha

Hafu yekapu yepistachios inopa 18 magiramu emacarbohydrates, 6 gramu efiber. Kufanana nemamwe akawanda nzungu, ine yakaderera glycemic index.

Mafuta ari mukati mepistachios

Kusvika nguva pfupi yadarika, nzungu dzakaita sepistachios dzaive nemukurumbira wehuwandu hwemafuta. Asi sezvo ruzivo rwekudya runowedzera, takadzidza kuti mhando yemafuta ari muchikafu yakakosha kupfuura huwandu hwemafuta.

Hafu yekapu yepistachios inopa anenge magiramu mana eakazara, 4 magiramu e polyunsaturated uye 9 magiramu emafuta monounsaturated. Iine magiramu makumi matatu emafuta zvachose. Kuenzaniswa nevamwe, tinogona kutaura kuti imwe yenzungu ine yakaderera mafuta.

Pistachio protein kukosha

Hafu yekapu yepistachios inopa anenge magiramu gumi nematatu emapuroteni. Icho chitubu cheprotein yemiriwo, kunyanya kune vanodya miriwo uye vegans.

Mavhitamini uye zvicherwa zvinowanikwa mupistachios

Pistachios ine vhitamini B6, phosphorus uye thiamine mavhitaminzi. Inopawo huwandu hwakakwana hwemhangura. Hafu yekapu yepistachios ine potasium yakawanda kupfuura bhanana hombe. 

Zvakanakira Pistachios

• Antioxidant content

Mabhenefiti epistachios anonyanya kuverengerwa kune yavo antioxidant yemukati. MaAntioxidants akakosha kuhutano hwedu. Inodzivirira kukuvara kwesero uye inoderedza njodzi yezvirwere zvakaita segomarara.

Pistachios ine akawanda antioxidants kupfuura akawanda nzungu nembeu. antioxidants iyo yakakosha kune hutano hwemaziso. lutein uye zeaxanthinIine zvinyorwa zvepamusoro-soro zve. Aya ma antioxidants akabatanidzwa nekuchembera macular degenerationInodzivirira kubva mukukuvadzwa kunokonzerwa ne

• Yakaderera mumakoriyori, yakakwirira muprotein

Kunyange zvazvo nzungu dziri zvokudya zvinobatsira zvikuru, dzine macalorie akawanda. Pistachios iri pakati peyakaderera calorie nzungu. Kune 28 makorikori mu156 gramu. Panyaya yeprotein value, ine mapuroteni ayo anoumba angangoita 20% yehuremu hwayo, almondpachinzvimbo chechipiri mushure 

• Inotsigira gut bacteria

Pistachios yakapfuma mufiber. Fiber inopfuura nemugadziriro yekugaya isina kugayiwa. Naizvozvo, inova sosi yekudya kune hutano mabhakitiriya mumatumbo.

• Inoderedza BP uye cholesterol

Imwe yemabhenefiti epistachios ndeyekuti inodzikisa BP uye cholesterol nekuda kweiyo antioxidant yemukati. Iine yakakwirira yeropa inoderedza simba pane dzimwe nzungu.

• Inobatsira kune hutano hwemoyo

Zvidzidzo zvakaratidza kuti pistachios inogona kubatsira kudzivirira mamiriro emoyo nekuwedzera mazinga emoyo-ane hutano mafuta. Iyi nzungu ine hutano inoderedza mazinga epoprotein, njodzi yechirwere chemoyo. 

• Benefit kune tsinga dzeropa

Pistachios mumuviri nitric oxideyakashandurwa amino acid L-argininenChinhu chakanakisa sosi. Idzi nzungu diki dzinoita basa rakakosha mukusimudzira hutano hwetsinga yeropa.

• inoderedza shuga yeropa

Pistachios ine yakaderera glycemic index. Ndiko kuti, hazvikonzeri kuwedzera kukuru kweshuga yeropa. Zvidzidzo zvakaratidza kuti mabhenefiti epistachios anogona kukanganisa shuga yeropa.

• Inobvisa kuzvimba

Iyo bioactive zvinhu zvinowanikwa mune iyi nut inorwisa kuzvimba. Iyo zvakare yakapfuma mumafuta ane monounsaturated.

• Inobatsira kune hutano hwemaziso

Pistachios ipfuma yakawanda ye lutein uye zeaxanthin. Kushandisa zvakakwana zveaya antioxidants kunodzivirira matambudziko ekuona akadai sezera-ane hukama macular degeneration uye cataracts. Iyo ine hutano mafuta acids mupistachios inobatsirawo kune hutano hwemaziso.

• Inovandudza basa rekuziva

Mabhenefiti epistachios, ayo ari sosi yevhitamini E senge nzungu zhinji, anosanganisira kubvisa kushushikana. Inovandudza kugona kwekuziva, kudzidza, kuchengetedza ruzivo panguva yekurara. Mafuta ayo anorwisa kuzvimba kwehuropi. Inodzivirira yakakosha mafuta acids muuropi.

• Inobatsira kune hutano hwepabonde

Zvakanakira pistachios zvinosanganisira kugona kuwedzera kubereka. Zvidzidzo zvakare zvinoti inogona kuita seaphrodisiac. Kudya mashoma epistachios zuva rega rega kwemavhiki matatu kwakawanikwa kunatsiridza bonde muvarume.

• Inokwidza mazinga eesrogen

Pistachio ndiyo yakakwirira pakati penzungu phytoestrogen ane mari. Inogadzirisa nguva yekuenda kumwedzi nekuwedzera chiyero cheesrogen.

• inononoka kuchembera

Nzungu idzi dzine hutano dzine vitamin E. Vitamin E inodzivirira kukwegura kweganda. Iinewo huwandu hwakanaka hwemhangura. Ichi chikafu chinobatsira mukugadzirwa kwe elastin, iyo inodzivirira kuumbwa kwemakwinya uye inobata ganda rinodonha.

Ko Pistachio Inokuita Kuti Ushaye Simba?

Imwe yemabhenefiti epistachios ndeyekuti inobatsira kuderedza uremu. Kunyange zvazvo chiri chikafu chine simba, chinopa kurasikirwa. Zvechokwadi, kana ichidyiwa zvine mwero.

Yakapfuma mu fiber uye mapuroteni. Zvose zvinowedzera kunzwa kwekuguta. Inokubvumira kuti udye zvishoma. Chimwe chinhu chinobatsira pakurasikirwa kwayo uremu zvinhu ndezvekuti mafuta emukati haana kubatwa zvizere. Mamwe emafuta emukati anonamatira kumadziro esero. Inodzivirirwa kuti isagayiwe muura.

Kukuvadza kwePistachios

• Kudya pistachios yakawandisa kunogona kukonzera kurwadziwa mudumbu, kuvimbiswa, uye manyoka. Aya matambudziko anokonzerwa nehuwandu hwefiber content.
• Kudya nzungu dzakawanda dzakakangwa kunogona kukwidza BP. Izvi zvinodaro nekuti mamwe marudzi akagochwa ane sodium yakawanda.
• Pistachios ine oxalate uye methionine. Kudya zvakanyanya kunowedzera kuburitswa kweoxalate uye methionine mumuviri. Oxalates inogona kusunga ku calcium uye potassium, zvichiita kuti calcium uye potassium oxalate. Iyo zvakare inoshandura methionine kuita cysteine. Cysteine ​​inogona kukonzera kuumbwa kwematombo eitsvo.
• Takati pistachios inobatsira kuderedza uremu. Asi kudya zvakanyanya kunokonzera uremu. Kudya zvine mwero kwakakosha.
• Vanhu vane allergy nzungu vanofanira kudzivisa kudya pistachios.

Kwakabva: 1, 2, 3, 4