Pistachio ke nate e tsoang Middle East le Asia Bohareng. Naha ea habo eona ke Türkiye, Iran, Lebanon, Afghanistan le Russia. Melemo ea pistachios e kenyelletsa ho tšehetsa bophelo bo botle ba pelo, ho fokotsa kotsi ea mofetše, le ho thusa ho theola boima ba 'mele.
E na le li-antioxidants tse ngata tse kang flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, proanthocyanidins.
E boetse e na le vithamine B6, protheine, fiber, koporo le phosphorus. Ho phaella moo, ke e 'ngoe ea linate tse ngata tse nang le lik'hilojule tse fokolang le mafura.
Pistachios ke peo e jeoang ea sefate sa Pistacia vera, eo ka botekgeniki e leng tholoana. Pistachio e na le lintho tse ngata tse nang le phepo e nepahetseng. Ke mohloli o motle oa liprotheine, fiber le li-antioxidants. Melemo ea pistachios e boetse e bakoa ke boleng ba tsona ba phepo e nepahetseng. E thusa ho theola boima ba 'mele. E molemo bakeng sa bophelo bo botle ba pelo le mala.
Melemo ea pistachios
Likhalori tse kae ho Pistachios?
Likhalori ho 1 pistachio: 3
Likhalori ka gram e le 'ngoe ea pistachios: 1
Likhalori ka gram e le 'ngoe ea pistachios: 28
Likhalori ka gram e le 'ngoe ea pistachios: 100
Boleng ba Phepo ea Pistachios
Matokomane ana a monate a na le phepo. Hoo e ka bang matokomane a 49 ke 28 grams. Boleng ba phepo ea palo ena ea pistachios ke ka tsela e latelang:
Lik'habohaedreite: 8 dikgerama
Fibre: 3 dikgerama
Liprotheine: 6 gram
Mafura: 12 dikgerama (90% ea mafura a phetseng hantle)
Potassium: 8% ea RDI
Phosphorus: 14% ea RDI
Vithamine B6: 24% ea RDI
Thiamine: 16% ea RDI
Koporo: 18% ea RDI
Manganese: 17% ea RDI
Boleng ba carbohydrate ea pistachio
Halofo ea kopi ea pistachios e fana ka ligrama tse 18 tsa lik'habohaedreite, ligrama tse 6 tsa fiber. Joalo ka linate tse ling tse ngata, e na le index e tlase ea glycemic.
Likahare tsa mafura a pistachios
Ho fihlela morao tjena, linate tse kang pistachios li ne li tumme hampe ka mafura a tsona a mangata. Empa ha tsebo ea phepo e ntse e eketseha, re ithutile hore mofuta oa mafura a lijong o bohlokoa ho feta bongata ba mafura.
Halofo ea kopi ea pistachios e fana ka ligrama tse 4 tsa mafura, ligrama tse 9 tsa polyunsaturated le ligrama tse 16 tsa mafura a monounsaturated. E na le ligrama tse 30 tsa mafura ka kakaretso. Ha re bapisoa le tse ling, re ka re ke e 'ngoe ea linate tse nang le oli e tlaase ka ho fetisisa.
Boleng ba protheine ea pistachio
Halofo ea kopi ea pistachios e fana ka ligrama tse 13 tsa protheine. Ke mohloli oa protheine ea meroho, haholo-holo bakeng sa batho ba jang meroho le li-vegans.
Livithamini le liminerale tse fumanehang ka har'a pistachios
Li-pistachios li na le vithamine B6, phosphorus le divithamini ea thiamine. E boetse e fana ka tekanyo e phethahetseng ea koporo. Halofo ea kopi ea pistachios e na le potasiamo e ngata ho feta banana e kholo.
Melemo ea Pistachios
Boleng ba phepo ea pistachios
Antioxidant content
Melemo ea li-pistachios e hlahisoa haholo ke litaba tsa tsona tsa antioxidant. Li-antioxidants li bohlokoa bophelong ba rona. E thibela ho senyeha ha lisele le ho fokotsa kotsi ea mafu a kang kankere.
Li-pistachios li na le li-antioxidants tse ngata ho feta linate le lipeo tse ngata. li-antioxidants tse bohlokoa haholo bakeng sa bophelo bo botle ba mahlo.lutein le zeaxanthinE na le litaba tse phahameng ka ho fetisisa tsa . Li-antioxidants tsena li amahanngoa le botsofaliho senyeha ha macularE sireletsa tšenyo e bakoang ke
Likhalori tse tlase, liprotheine tse ngata
Le hoja linate e le lijo tse molemo haholo, li na le lik’hilojule tse ngata. Li-pistachios ke tse ling tsa linate tse tlaase ka ho fetisisa tsa lik'halori. Ho na le lik'hilojule tse 28 ka ligrama tse 156. Mabapi le boleng ba protheine, ka protheine ea eona e etsang hoo e ka bang 20% ea boima ba eona,lialmondeboemo ba bobeli kamora
E tšehetsa libaktheria tsa mala
Li-pistachios li na le fiber e ngata. Fiber e feta tsamaisong ea tšilo ea lijo ntle le ho siloa. Ka hona, e fetoha mohloli oa lijo bakeng sa libaktheria tse phetseng hantle ka maleng.
E fokotsa khatello ea mali le k'holeseterole
O mong oa melemo ea pistachios ke hore e theola khatello ea mali le k'holeseterole ka lebaka la litaba tsa eona tsa antioxidant. E na le phello e phahameng ea khatello ea mali ho feta linate tse ling.
Liphuputso li bontšitse hore pistachios e ka thusa ho thibela ho kula ha pelo ka ho eketsa litekanyetso tsa mafura a bophelo bo botle ba pelo. Nate ena e phetseng hantle e theola maemo a lipoprotein, e leng kotsi ea lefu la pelo.
Molemo bakeng sa methapo ea mali
Pistachios 'melengnitric oxideamino acid e fetotsoengL-argininenKe mohlodi o kgabane. Matokomane ana a manyenyane a phetha karolo ea bohlokoa ho phahamisetseng bophelo bo botle ba methapo ea mali.
e theola tsoekere maling
Li-pistachios li na le index e tlase ea glycemic. Ke hore, ha e bake keketseho e kholo ea tsoekere ea mali. Liphuputso li bontšitse hore melemo ea pistachios e ka ama tsoekere e maling hantle.
E kokobetsa ho ruruha
Lintho tse sebetsang ka har'a linate tsena li loantša ho ruruha. E boetse e ruile mafura a monounsaturated.
Molemo bakeng sa bophelo bo botle ba mahlo
Li-pistachios ke mohloli o ruileng oa lutein le zeaxanthin. Ho sebelisa li-antioxidants tsena ka ho lekaneng ho thibela mathata a pono a kang ho senyeha ha macular le lefu la cataract. Mafura a phetseng hantle a acid a pistachios le ona a molemo bakeng sa bophelo bo botle ba mahlo.
E ntlafatsa ts'ebetso ea kelello
Melemo ea pistachios, e leng mohloli oa vithamine E joalo ka linate tse ngata, e kenyelletsa ho imolla matšoenyeho. E ntlafatsa ts'ebetso ea kelello, ho ithuta, ho boloka tlhahisoleseling nakong ea boroko. Oli ea eona e loantša ho ruruha ha boko. E sireletsa mafura acid a bohlokoa bokong.
E molemo bakeng sa bophelo bo botle ba thobalano
Melemo ea pistachios e kenyelletsa bokhoni ba ho eketsa tsoalo. Boithuto bo boetse bo bolela hore e ka sebetsa joalo ka aphrodisiac. Ho ja li-pistachios tse seng kae letsatsi le leng le le leng ka libeke tse tharo ho fumanoe ho ntlafatsa takatso ea thobalano ho banna.
E phahamisa maemo a estrogen
Pistachio ke eona e phahameng ka ho fetisisa har'a linatephytoestrogen e na le chelete. E laola nako ea ho ilela khoeli ka ho eketsa tekanyo ea estrogen.
e fokotsa ho tsofala
Linate tsena tse phetseng hantle li na le vithamine E. Vithamine E e thibela botsofali ba letlalo. E boetse e na le palo e ntle ea koporo. Pheko ena e thusa ho hlahisa elastin, e thibelang ho hlaha ha makhopho le ho tšoara letlalo le thellang.
E 'ngoe ea melemo ea pistachios ke hore e thusa ho theola boima ba' mele. Le hoja e le lijo tse nang le matla a mangata, e fana ka tahlehelo ea boima ba 'mele. Ha e le hantle, ha e jeoa ka mokhoa o itekanetseng.
E na le fiber e ngata le protheine. Ka bobeli li eketsa maikutlo a ho khora. E u lumella ho ja hanyane. Ntho e 'ngoe e tlatsetsang ho theola boima ba' mele ke hore mafura ha a kene ka ho feletseng. A mang a mafura a mangata a khomarela marako a lisele. E thibetsoe hore e se ke ea siloa ka maleng.
Likotsi tsa Pistachios
Ho ja li-pistachios tse feteletseng ho ka baka bohloko ba mala, ho patoa le letšollo. Mathata ana a bakoa ke fiber e ngata.
Ho ja matokomane a halikiloeng haholo ho ka phahamisa khatello ea mali. Lebaka ke hobane mefuta e meng e halikiloeng e na le sodium e ngata.
Li-pistachios li na le oxalate le methionine. Ho ja haholo ho eketsa ho lokolloa ha oxalate le methionine 'meleng. Li-oxalates li ka tlama k'halsiamo le potasiamo, 'me li baka calcium le potassium oxalate. E boetse e fetola methionine ho cysteine. Cysteine e ka etsa hore ho thehoe majoe a liphio.
Re boletse hore pistachios e thusa ho theola boima ba 'mele. Empa ho ja haholo ho baka boima ba 'mele. Ho ja ka mokhoa o itekanetseng ke habohlokoa.
Batho ba nang le lefu la peanut ba lokela ho qoba ho ja li-pistachios.
