Izibonelelo zePistachios - Ixabiso leZondlo kunye neengozi zePistachios

I-Pistachio yindongomane evela kuMbindi Mpuma nakuMbindi Asia. Ilizwe labo yiTürkiye, Iran, Lebanon, Afghanistan kunye neRashiya. Iinzuzo zepistachios ziquka ukuxhasa impilo yentliziyo, ukunciphisa umngcipheko womhlaza, kunye nokunceda ukunciphisa umzimba.

Isityebi kwii-antioxidants ezifana ne-flavonoids, i-carotenoids, i-lutein, i-zeaxanthin, i-anthocyanins, i-proanthocyanidins.

Kwakhona iqulethe i-vitamin B6, iprotheni, i-fiber, ithusi kunye ne-phosphorus. Ukongezelela, yenye yeendongomane ezininzi ezineekhalori eziphantsi kunye namafutha.

Iipistachios yimbewu etyiwayo yomthi wePistacia vera, osisiqhamo ngokobuchwephesha. I-Pistachio inomxholo ocebileyo ngokwexabiso lesondlo. Ngumthombo olungileyo weprotheyini, i-fiber kunye ne-antioxidants. Iinzuzo zepistachios nazo zibangelwa ixabiso lezondlo zazo. Inceda ukunciphisa umzimba. Iluncedo kwintliziyo kunye nempilo yamathumbu.

Zingaphi iiCalories kwiPistachios?

• Iikhalori kwipistachio eyi-1: 3
• Iikhalori kwi-1 gram ye-pistachios: 6
• Iikhalori kwi-28 gram ye-pistachios: 156
• Iikhalori kwi-100 gram ye-pistachios: 560

Ixabiso lesondlo sePistachios

La mandongomane anencasa anesondlo. Malunga namandongomane angama-49 angama-28 grams. Ixabiso lesondlo sale mali yepistachios limi ngolu hlobo lulandelayo:

• Iikhabhoni: 8 gram
• Ifayibha: 3 grams
• Iiprotheni: 6 gram
• Amafutha: 12 grams (90% amafutha asempilweni)
• I-potassium: i-8% ye-RDI
• Phosphorus: 14% yeRDI
• I-Vitamin B6: i-24% ye-RDI
• I-Thiamine: i-16% ye-RDI
• Ubhedu: 18% yeRDI
• IManganese: 17% yeRDI

Pistachio carbohydrate ixabiso

Isiqingatha sekomityi yepistachios inika i-18 grams ye-carbohydrates, i-6 grams yefiber. Njengamanye amaninzi amantongomane, inesalathisi esisezantsi se-glycemic.

Umxholo wamafutha we-pistachios

Kuze kube kutshanje, amantongomane afana ne-pistachios ayedume kakubi ngomxholo wamafutha aphezulu. Kodwa njengoko ulwazi lwesondlo lusanda, sifunde ukuba uhlobo lwamafutha ekutyeni lubaluleke ngakumbi kunomthamo wamafutha.

Isiqingatha sekomityi ye-pistachios inikezela malunga ne-4 grams ye-saturated, i-9 grams ye-polyunsaturated kunye ne-16 grams ye-fat monounsaturated. Iqukethe i-30 grams yamafutha ngokupheleleyo. Xa kuthelekiswa nabanye, sinokuthi yenye yamantongomane aneyona nto incinci yeoli.

Ixabiso leprotheyini yePistachio

Isiqingatha sekomityi yepistachios inika malunga ne-13 grams yeprotheni. Ingumthombo weprotheyini yemifuno, ngakumbi kwimifuno kunye nezilwanyana.

Iivithamini kunye neeminerali ezifumaneka kwi-pistachios

Iipistachios zinevithamin B6, iphosphorus kunye neevithamini zethiamine. Ikwabonelela ngomlinganiselo ogqibeleleyo wobhedu. Isiqingatha sekomityi yepistachios iqulethe i-potassium eninzi kunebhanana enkulu. 

Iinzuzo zePistachios

• Umxholo we-Antioxidant

Iinzuzo zepistachios zibangelwa ubukhulu becala kumxholo wazo we-antioxidant. Ii-Antioxidants zibalulekile kwimpilo yethu. Ikhusela ukonakala kweeseli kwaye inciphisa umngcipheko wezifo ezinjengomhlaza.

I-pistachios iqulethe i-antioxidants eninzi kunamantongomane kunye nembewu. antioxidants ezibaluleke kakhulu kwimpilo yamehlo. lutein kunye ne-zeaxanthinInowona mxholo uphezulu we. Ezi antioxidants zinxulunyaniswa nokuguga ukuwohloka kwe-macularIkhusela kumonakalo owenziwe ngu

• I-calorie ephantsi, iphezulu kwiprotheni

Nangona amandongomane ekukutya okuluncedo kakhulu, anee<em>kilojoule ezininzi. Iipistachios ziphakathi kweendongomane zekhalori eziphantsi. Kukho iikhalori ze-28 kwi-156 grams. Ngokwexabiso leprotheyini, kunye nomxholo wayo weprotheyini omalunga ne-20% yobunzima bayo, neeamangileindawo yesibini emva 

• Ixhasa iintsholongwane emathunjini

Iipistachios zizityebi kwifiber. Ifayibha idlula kwinkqubo yokwetyisa ngaphandle kokutyiswa. Ngoko ke, iba ngumthombo wokutya kwiibhaktheriya ezinempilo emathunjini.

• Yehlisa uxinzelelo lwegazi kunye ne-cholesterol

Enye yeenzuzo zepistachios kukuba yehlisa uxinzelelo lwegazi kunye ne-cholesterol enkosi kumxholo wayo we-antioxidant. Inefuthe eliphezulu lokunciphisa uxinzelelo lwegazi kunamanye amantongomane.

• Iluncedo kwimpilo yentliziyo

Uphononongo lubonise ukuba i-pistachios inokunceda ukukhusela iimeko zentliziyo ngokunyusa amanqanaba anamafutha anempilo. Le nati enempilo yehlisa amanqanaba e-lipoprotein, umngcipheko wesifo senhliziyo. 

• Inzuzo kwimithambo yegazi

Pistachios emzimbeni i-nitric oxidei-amino acid eguqulwayo L-argininenSisixhobo esihle kakhulu. La mandongomane mancinci anendima ebalulekileyo ekukhuthazeni impilo yemithambo yegazi.

• yehlisa iswekile yegazi

I-pistachios inesalathisi esisezantsi se-glycemic. Oko kukuthi, ayibangeli ukwanda okukhulu kweshukela egazini. Uphononongo lubonise ukuba izibonelelo zepistachios zinokuchaphazela ngokufanelekileyo iswekile yegazi.

• Ukuphelisa ukudumba

Izinto eziphilayo ezifumaneka kule nut zilwa nokudumba. Ikwatyebe ngamafutha e-monounsaturated.

• Iluncedo kwimpilo yamehlo

I-pistachios ngumthombo ocebileyo we-lutein kunye ne-zeaxanthin. Ukutya okwaneleyo kwezi antioxidants kuthintela iingxaki zombono ezifana ne-macular degeneration ehambelana neminyaka kunye ne-cataracts. I-acids enempilo enamafutha kwi-pistachios nayo iluncedo kwimpilo yamehlo.

• Ukuphucula umsebenzi wokuqonda

Izibonelelo zepistachios, ezingumthombo wevithamin E njengamandongomane amaninzi, zibandakanya ukuthomalalisa ixhala. Ukuphucula ukusebenza kwengqondo, ukufunda, ukugcinwa kolwazi ngexesha lokulala. Ioli yayo ilwa nokudumba kwengqondo. Ikhusela iiasidi ezinamafutha abalulekileyo kwingqondo.

• Iluncedo kwimpilo yezesondo

Iinzuzo zepistachios ziquka ukukwazi ukwandisa ukuchuma. Izifundo zikwachaza ukuba inokusebenza njenge-aphrodisiac. Ukutya i-pistachios ezimbalwa yonke imihla kwiiveki ezintathu kufunyenwe ukuphucula i-sex drive kumadoda.

• Inyusa amanqanaba e-estrogen

I-Pistachio yeyona nto iphakamileyo phakathi kwamantongomane phytoestrogen inesixa. Ilawula umjikelo wokuya exesheni ngokunyusa izinga le-estrogen.

• ithoba ukuguga

La mandongomane asempilweni anevithamin E. I-Vitamin E ikhusela ukuguga kwesikhumba. Kwakhona iqulethe isixa esihle sobhedu. Esi sondlo sincedisa ukuveliswa kwe-elastin, ethintela ukubunjwa kwemibimbi kunye nokuphatha ulusu oluhlayo.

Ngaba iPistachio ikwenza ube buthathaka?

Enye yeenzuzo zepistachios kukuba inceda ukunciphisa umzimba. Nangona kukutya okuxineneyo kwamandla, kunika ukwehla kobunzima. Ewe, xa isetyenziswe ngokumodareyitha.

Ityebile kwifiber kunye neprotheni. Zombini zonyusa imvakalelo yokuhlutha. Ikuvumela ukuba utye kancinci. Enye into enegalelo kwiimpawu zayo zokulahlekelwa kwesisindo kukuba umxholo we-fat awufuni ngokupheleleyo. Ezinye zezinto ezinamafutha zibambelela kwiindonga zeseli. Iyathintelwa ukuba ingatyiswa emathunjini.

Iingozi zePistachios

• Ukutya i-pistachios eninzi kunokubangela isisu esibuhlungu, ukuqhina, kunye norhudo. Ezi ngxaki zibangelwa ngumthamo ophezulu wefiber.
• Ukutya amandongomane amaninzi agcadiweyo kunokunyusa uxinzelelo lwegazi. Oku kungenxa yokuba ezinye iintlobo ezigcadiweyo ziphezulu kwisodium.
• Iipistachios ziqulethe i-oxalate kunye ne-methionine. Ukutya kakhulu kwandisa ukukhululwa kwe-oxalate kunye ne-methionine emzimbeni. I-oxalates inokubophelela kwi-calcium kunye ne-potassium, ekhokelela kwi-calcium kunye ne-potassium oxalate. Ikwaguqula i-methionine kwi-cysteine. I-cysteine ​​​​inokubangela ukubunjwa kwamatye ezintso.
• Sathi ipistachios inceda ukunciphisa umzimba. Kodwa ukutya kakhulu kubangela ubunzima. Ukutya ngobungcathu kubalulekile.
• Abantu abane-allergies yamandongomane kufuneka bakuphephe ukutya iipistachios.

Umthombo: 1, 2, 3, 4