Pistachio Nutsitsi Iva Nemwoyo-Shamwari Dzinobatsira
Unofarira nutswe dzepistachio here? Vanogona kuva chikamu chekudya kwakanaka uye zvidzidzo zviri kuwanikwa kuti zvingava nemigumisiro inobatsira paikoroterol uye chirwere chemagetsi.
Nutswi dzePistachio mbeu yemichero yepistachio muti ( Pistacia vera ) uye hama yepedyo yemakwenzi. Uyu muti unowanikwa zvikuru kuMiddle East, kunyanya Turkey neIran. Kunyangwe zvikanda zvakasikwa zvine ruvara rwakavaraidza, dzimwe nguva zvinopisa ganda rekunze rakatsvuka kana kuti rima.
Nutritional Information on Pistachio Nuts
Nutswe dzePistachio chikafu chinopa utano uye zvine:
- thiamin (vitamini B1) inobatsira muviri wako kuchinja marhydrates muhutu
- pasiziyamu iine mineral inobatsira kubvisa kukanganisa kwe sodium muropa
- phytosterols uye cholesterol vane chimiro chakafanana uye basa mumatumbo ako kuderedza cholesterol inogadzirwa
- magnesium ine mineral, uye kushaikwa kunobatanidzwa nepamusoro mazinga eLDL
- vitamini B6 inogona kuita basa mukuderedza ngozi yako yepfungwa
- makoriyori: 158 paounce (49 kernels)
Uyezve, pistachios ine fiber uye yakawandisa yemafuta e- polyunsaturated uye monounsaturated , ayo akabatanidzwa pakuvandudza cholesterol uye kukurudzira utano hwemwoyo.
Pistachio's Effect pa High Cholesterol
Ongororo dzakawanda dzinotsvaga migumisiro yepistachios nuts ye cholesterol inobatanidza vanhu vane uye vasina yepamusoro yeocholesterol avo vakadya pistachios seanenge 15 kusvika ku20 muzana yezuva rega caloric kudya.
Ongororo dzakawanda dzinoratidza kuti kudya maoundi matatu emiti inonzi pistachio zuva nezuva, inenge mamiriyoni maviri, zvishoma pamwedzi 1 inogona kukwidziridza huwandu hwemapoprotein ( HDL ), kana kuti "yakanaka" cholesterol, kusvika pavhareji ye15 muzana.
Low-density lipoproteins ( LDL ) uye triglycerides yakaratidzika kunge yakaderera mune zvidzidzo izvi, asi kwete zvikuru.
Vatsvakurudzi vanokurudzira zvidzidzo zvemazuva ano kuti vasimbise zvavakawana asi vanzwe kuti data inoratidzira kudya mishonga yepistachio inogona kusimudza cholesterol yako "yakanaka".
Pistachios Kubatsira Vatano vane Metabolic Syndrome
Nhamba yakakwirira ye-triglyceride uye yakaderera neHDL cholesterol yepamusoro inhengo mbiri kubva kune zvitatu zvinokonzerwa nehutachiona hunokonzerwa kuti utano hwako hwehutano hupe chirwere chemagetsi chinorwara. Izvo zvinowedzera ngozi kune zvaunayo, zvinowedzera dambudziko rako rekurohwa, chirwere cheshuga uye chirwere chemwoyo.
Zvimwe zvinokonzera ngozi zvinosanganisira:
- iyo yakareba "maapuro-akaumbwa nemafuta" waistline anoratidza mafuta akawanda mukati memimba yako
- kukwira kweropa, kana iwe uri kutora mishonga yekurapa chirwere ichi
- kunyanya kutsanya shuga yeropa, kana kuti uri kutora mishonga yekurapa chirwere ichi
Muchidzidzo chevhiki makumi maviri nemasere chevanhu 60 vane chirwere chemagetsi chakabudiswa mumagazini Nutrition , vatsvakurudzi vakagadza kudya kwemazuva ose uye chirongwa chekuita maitiro kune vose vatori vechikamu uye vakawedzera pistachios dzisina kukwana se 20 muzana ye caloric kudya kwehafu yavo.
Iboka rekudya-pistachio rakaratidza huwandu hwekuwedzera hunoenzaniswa nekuenzanisa nekudzora muzvikamu zvakasiyana, kusanganisira:
- cholesterol yakazara
- LDL cholesterol
- waist circumference
- kutsanya ropa glucose
High Calories
Pistachios, pamwe nemamwe marimu, zvinogona kuva nemakori akawanda akawanda nekuda kwehuwandu hwemafuta. Kana iwe ukadya mafuta matatu emiti yemapistachio, iwe wakangowedzera 474 makoriyori kune zvaunodya zuva rega rega. Izvo zvakafanana nechechina pounder hamburger. Kunyange zvazvo izvi zvingaita seyakakwirira-koriki, zvidzidzo hazvina kuona chero hunokosha hunorema muvatori vechidya vanodya pisitiri pistachio zuva rega rega.
Pasi Pasi
Pistachios inyoka yakagadzikana kuti uwedzere kudya kwako. Vanogonawo kubatsira nekurera yako yakanaka yehushutera yega , asi kudzidza zvakanyanya kunoda.
> Sources
- > Dreher ML. Nutswe dzePistachio: kuumbwa uye zvinogona kubatsira muhutano. Zvokudya zvinovaka muviri . 2012; 70 (4): 234-240. doi: 10.1111 / j.1753-4887.2011.00467.x.
- > Gulati S, Misra A, Pandey RM, Bhatt SP, Saluja S. Migumisiro yemiti inonzi pistachio yakagadzirwa mumuviri, inokonzera mishonga, inoputira uye inokonzera kushungurudzika kwepfungwa muAsia asi ine chirwere chemagetsi: A 24-wk, randomized control trial. Nutrition . 2014; 30 (2): 192-197. doi: 10.1016 / j.nut.2013.08.085.
- National Heart, Lung, uye Blood Institute: Chii chinonzi Metabolic Syndrome? (2015)