Ama-pistachios amantongomane amnandi kakhulu futhi ahambisana cishe nanoma yikuphi ukudla, kokubili okumnandi nokunosawoti. Umphumela oyinhloko lapho inani labantu lingawadli ama-pistachios amaningi njengoba kufanele ngenxa yenani lawo. Ingenye yamantongomane abiza kakhulu namuhla, noma kunjalo, ukusetshenziswa kwayo kuwufanele, futhi kuwo wonke lo mbhalo sizoqonda ukuthi kungani sisho lokhu.
Lapha sizofunda konke mayelana nama-pistachio, kusukela enanini lawo lokudla okunempilo kuya enanini eliphezulu esingalidla usuku ngalunye. Sizophinde sibone imibono ethile mayelana nendlela yokuwadla nokuthi akuwona nje ngamunye ngamunye njengamapayipi ngeSonto ntambama noma ama-popcorn kumabhayisikobho.
Sizofunda futhi mayelana nezinzuzo kanye nokuphikisana okungenzeka, ngoba yebo, kuyinadi enempilo kakhulu, kodwa akuwona wonke umuntu ongayengeza ekudleni kwabo kwansuku zonke noma kwamasonto onke. Ngaphezu kwakho konke, kuhlobene nefomethi ye-pistachio, okungukuthi, uma ingokwemvelo (ithosiwe kuphela) noma ibuye ifakwe usawoti.
Amanani wokudla okunempilo
Ama-pistachios anempilo kakhulu. Inani elizwakalayo lalesi sithelo esomile lingaba amagremu angu-28. Kulesi umthamo singathola:
- Amandla: 159 kilojoule
- Amafutha: 13 amagremu
- Okugcwele kuyo: 10 amagremu
- Ama-carbohydrate: 8 amagremu
- Fibre: 3 amagremu
- Amaprotheni: 6 amagremu
- Usawoti: 6 mg kasawoti (uma sizithenga ezinosawoti)
Ama-pistachios angcono ukuthenga ezemvelo noma ezigazingiwe. Kufanele ugweme lezo ezinosawoti, ngoba aziyona inketho enempilo.
Ama-pistachios ahlinzeka ngamavithamini eqembu B, kanye namavithamini A, C kanye no-E. Ngaphandle kwamaminerali abalulekile afana ne-potassium, i-calcium, i-zinc, insimbi, i-magnesium, i-phosphorus ne-selenium. Futhi banamagremu angu-7 efayibha ngamagremu ayi-100 e-pistachios. Masingakhohlwa ngamafutha abalulekile e-omega 3 kanye ne-omega 6, abaluleke kakhulu emizimbeni yethu.
Siphinde sibe namagremu angu-20 amaprotheni kuwo wonke amagremu ayi-100 aleli nati. Ngakho konke lokhu, ngokuqinisekile manje sesiyaqonda ukuthi kungani ingenye yamantongomane adliwa kakhulu abantu abadla imifino kanye nemifino, futhi ukuthi inikeza cishe zonke izakhamzimba ezidingwa umzimba womuntu.
I-1/2 indebe enikezwa ama-pistachios inikeza amagremu angu-18 wama-carbohydrate namagremu angu-6 wefayibha. Njengamanye amantongomane amaningi, ama-pistachio ane- inkomba ephansi ye-glycemic. Amafutha anempilo kanye ne-fiber kukhonjiswe ukuthi kusiza ukunciphisa i-spike kushukela wegazi ngemva kokudla okunye ukudla okunothe ngama-carbohydrate.
Izinzuzo
Ukudla ama-pistachios nsuku zonke kunezinzuzo ezibalulekile empilweni yethu. Konke esikudlayo kunemiphumela emizimbeni yethu, kungaba ngesikhathi esifushane noma esikhathini eside. Yingakho kubaluleke kakhulu ukudla ukudla okunempilo futhi udle ngezindlela ezihlukahlukene futhi umboze zonke izakhamzimba ezidingwa umzimba wethu ukuze usebenze usuku lonke.
Icebile kuma-antioxidants
Ama-Antioxidants abalulekile empilweni. Zivimbela ukulimala kwamangqamuzana futhi zidlala indima ebalulekile ekwehliseni ingozi yezifo, njengomdlavuza. Ama-pistachios aqukethe ama-antioxidants amaningi kunamanye amantongomane nembewu. Eqinisweni, ama-walnuts nama-pecans kuphela aqukethe okwengeziwe.
Phakathi kwamantongomane, ama-pistachios anokuqukethwe okuphezulu kakhulu i-lutein ne-zeaxanthin, kokubili ama-antioxidants abaluleke kakhulu empilweni yamehlo.
Zivikela amehlo emonakalweni obangelwa ukukhanya okuluhlaza kanye nokuwohloka kwe-macular okuhlobene neminyaka, isimo lapho umbono omaphakathi uthinteka noma ulahleka.
Ukwengeza, amaqembu amabili agcwele kakhulu ama-antioxidants kuma-pistachios, ama-polyphenols nama-tocopherols, angasiza ekuvikeleni umdlavuza nesifo senhliziyo. Kuyathakazelisa ukuthi ama-antioxidants kuma-pistachios afinyeleleka kakhulu esiswini. Ngakho-ke, maningi amathuba okuthi amunceke ngesikhathi sokugaya.
kuhle kwenhliziyo
Ngokusho kochwepheshe, ama-pistachios asiza impilo yenhliziyo. Lokhu kungenxa yokuthi inesibopho sokuvimbela i-oxidation ye-cholesterol, okuyikhona okubangela ukuthi inqwabelane emithanjeni futhi idale ama-clogs okuthi kamuva abangele izinkinga zomfutho wegazi futhi, ekugcineni, ukuhlaselwa yinhliziyo nokushaywa unhlangothi.
Ukudla okunamafutha aphakathi okuqukethe ama-pistachios kunciphisa umfutho wegazi kanye nokumelana nemithambo ngesikhathi sokucindezeleka okukhulu uma kuqhathaniswa nokudla okuvamile kwaseNtshonalanga. Okuqukethwe okuphezulu kwe phytosterols ama-pistachios nawo awenza abe ukudla okulula okunempilo. Ama-Phytosterols avela ezitshalweni, kodwa ngenxa yokuthi ayafana ngesakhiwo ne-cholesterol, ancintisana ne-cholesterol ukuze anciphise ukumuncwa kwayo.
Ithuthukisa ukugaya
Enye inzuzo yama-pistachios ukuthi isisiza ukulawula ukuhamba kwamathumbu. Ngaphambi kokuthi sibonile ukuthi inomnikelo omuhle we-fiber, njengoba ifinyelela ku-10% wayo. Lokhu kuzosisiza ukuba sigweme ukuqunjelwa futhi kuzosisiza futhi sihlanze umzimba, sikhuthaze ukugaya nokunciphisa amazinga kashukela egazini.
Ama-pistachios ane-fiber ephezulu, ngokuphakelwa okuqukethe amagremu ama-3. I-fiber ihamba ohlelweni lokugaya ukudla ngokuvamile ayigayeki, futhi ezinye izinhlobo zefayibha zigaywa amagciwane asemathunjini akho, asebenza njengama-prebiotics.
I-fiber ibe isivutshelwa ama-bacterium amathumbu ibe ama-acid e-short-chain fatty, angase abe nezinzuzo ezimbalwa zezempilo, okuhlanganisa ingozi encishisiwe yokuba nenkinga yokugaya ukudla, umdlavuza, nesifo senhliziyo. I butyrate mhlawumbe iyinzuzo kakhulu kulawa ma-fatty chain acids. Ukudla ama-pistachios kukhonjiswe ukwandisa inani lamagciwane akhiqiza i-butyrate emathunjini ngokwezinga elikhulu kunokudla ama-alimondi.
Ucebile ngamaprotheni
Njengoba kunikezwe inani eliphezulu lamaprotheni, lamantongomane ngokuvamile ayizintandokazi zabadlali abavame ukujwayela ukudla ama-pistachios amaningana ngaphambi kokuqeqeshwa okuxutshwe ne-yogurt, noma endishini yezithelo.
Amagremu angu-28 wama-pistachios aqukethe ama-calories angu-159, uma kuqhathaniswa nama-calories angu-185 ama-walnuts nama-calories angu-193 ama-pecans. Ngamaprotheni ahlanganisa cishe u-20% ngesisindo, ama-pistachios angesibili kuma-alimondi kuphela uma kuziwa kokuqukethwe kwamaprotheni.
Futhi anengxenye ephezulu yama-amino acid abalulekile, amabhlogo wokwakha amaprotheni, kunanoma yiliphi elinye inadi. Lawa ma-amino acid athathwa njengebalulekile ngoba umzimba awukwazi ukuwakhiqiza, ngakho-ke kufanele siwathole ekudleni. Khonamanjalo, amanye ama-amino acid athathwa njengabalulekile, okusho ukuthi angabaluleka ezimweni ezithile, kuye ngempilo yomuntu ngamunye.
Enye yalawa ma-amino acid abalulekile I-L-arginine, emelela u-2% wama-amino acid ku-pistachios. Iguqulwa ibe yi-nitric oxide emzimbeni, okuyinhlanganisela eyenza imithambo yegazi ivuleleke, isize ukugeleza kwegazi.
Usizo lokulahlekelwa isisindo
Naphezu kokuba ukudla okunamandla, amantongomane angenye yokudla okunobungane kakhulu ekunciphiseni isisindo. Nakuba izifundo ezimbalwa eziye zabheka imiphumela ye-pistachios ngesisindo, lezo ezikhona ziyathembisa.
Ama-pistachios acebile ku-fiber namaprotheni, okuyinto ukwandisa umuzwa wokugcwala futhi usize ukuba udle kancane. Esinye isici okungenzeka sibe nomthelela ekwakhekeni kwesisindo sama-pistachios ukuthi amafutha awo angahle angamuncwa ngokuphelele.
Eqinisweni, ucwaningo luye lwabonisa i-malabsorption yamafutha avela kumantongomane. Lokhu kungenxa yokuthi amanye amafutha avaleleka ngaphakathi kwezindonga zamaseli, avimbele ukuthi angagaywa emathunjini. Futhi, ama-pistachio anegobolondo alungele ukudla okucabangelayo, njengoba ukususa igobolondo kuthatha isikhathi futhi kunciphisa izinga lokusetshenziswa. Amagobolondo asele nawo asinika inkomba ebonakalayo yokuthi singaki esidlile.
ukululama kwemisipha
Uma kuqhathaniswa namanye amantongomane, ama-pistachios anenani eliphakeme kakhulu lama-amino acid abalulekile kanye namaphesenti aphezulu kakhulu ama-branched-chain amino acid (BCAAs). Ama-amino acid e-branched-chain angathuthukisa ukululama kwemisipha ngemuva kokuzivocavoca.
Kodwa-ke, ucwaningo oluningi lugxile ezithasiselweni ze-amino acid ze-branched-chain kune-BCAA-supply food, futhi imiphumela ixubile. Kodwa-ke, abukho ubufakazi obanele bokusekela ukusetshenziswa kwezithasiselo ze-BCAA zokuthuthukisa ukusebenza, ukwakha imisipha, noma ukusiza imisipha ukuba ilulame ngemva kokuzivocavoca. Kodwa ukudla ukudla okunamaprotheni ngokuzenzekelayo kwandisa umthamo wakho we-BCAA.
Umthamo kanye nendlela yokuwadla
Ochwepheshe babonisa ukuthi nsuku zonke kufanele sidle cishe amagremu angu-40 noma angu-50 ezinhlobonhlobo zamantongomane, kodwa uma nganoma yiliphi ithuba sifuna ukudla ama-pistachio kuphela, singakwenza lokho ngaphandle kwenkinga, inqobo nje uma isimo sethu sempilo singahambisani ne amaqembu abantu engozini ukuthi Sibonisa in the contraindications.
Uma sifuna kuphela ukudla ama-pistachio ngosuku, akufanele seqe amagremu angu-40, ngoba lokho, kanye nakho konke okunye ukudla ebesikudla usuku lonke, kungase kubangele imiphumela ethile engemihle njengefayibha eyeqile. Futhi, uma enosawoti, sizozizwa some kakhulu futhi singase sinyuse umfutho wegazi.
Lesi sithelo esomisiwe singasidla kumasaladi, okhilimu, amajusi, okusanhlamvu, kumabhisikidi, amakhukhi enziwe ekhaya, nama-pasta, amantongomane, ama-muffin, u-ayisikhilimu, nenyama, inhlanzi, okhilimu bemifino, amasoso, ama-pizza, njll.
Contraindication
Njengoba nje sibala izinzuzo zayo, sibala ne-contraindication. Lesi sithelo esimnandi nesiphelele esomisiwe kufanele sidliwe ngokulinganisela kakhulu kulabo bantu abanokudla okugxile ekunciphiseni isisindo. Akunconywa futhi ukudla ama-pistachios alinganiselayo, kancane kakhulu uma sinezinkinga zomfutho wegazi nokugcinwa koketshezi.
izinkinga zezinso
Enye yezinto eziphikisana kakhulu neziqondile ze-pistachios yizinkinga zezinso. Labo bantu abanenkinga yezinso akufanele badle lesi sithelo esomile ngenxa ye-potassium ephezulu, ngoba kwandisa umsebenzi wezinso futhi lokhu kubangela ubuhlungu bezinso kanye nezinkinga.
Ukusetshenziswa kwe-pistachios akuzidali izinkinga zezinso ngokwazo, kodwa kungaba yingozi kulabo abaphethwe yiyo.
Ukuqunjelwa kanye nezinkinga zamathumbu
Izinkinga zokugaya ukudla ziwumphumela ovamile wokudla ama-pistachio amaningi. Lezi ngokuvamile zinevelu ye-calorific ephezulu. Okusho ukuthi, bakhiqiza inani elikhulu lokushisa ngemva kokuba benziwe i-metabolized emzimbeni. Yingakho bengabangela ukuvuvukala.
Ukunyakaza kwamathumbu okucasulayo ngemva kokudla ama-pistachios kuhlobene ne-fiber. Le fibre ingakhuphula inani lamagciwane amathumbu futhi ibangele izinkinga ezithile zempilo, njengokuqunjelwa noma amajaqamba esiswini.
I-Fructan
Odokotela baxwayisa abantu ukuthi bagweme ukudla ama-pistachio amaningi ngenxa yenhlanganisela eyaziwa ngokuthi i-fructan. Ukuzwela kwe-Fructan akuvamile kakhulu futhi akuyingozi.
Kodwa lokhu kuzwela kungabangela izinkinga ezihlukahlukene zempilo. Ezinye zezinkinga kungaba ukuqunjelwa, ukuqunjelwa, ubuhlungu besisu, ukuqunjelwa, kanye nesifo sohudo.