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Uncedo lwePistachios ekulahlekeni kwesisindo: Yitya kakhulu iipistachio yonke imihla, ubunzima buya kuncitshiswa kwinyanga e-1. UBoldskyAmantongomane ahlala enxulunyaniswa nokufumana ubunzima. Kodwa, nantsi inut engakunceda ukunciphisa umzimba. Ewe, ewe, sithetha ngeepistachio. Nangona oku kuvakala kukuhle kakhulu ukuba kuyinyani, kuyinyani ukuba ukuba uyakuthanda ukutya amantongomane, ke iipistachios zezona zibhetele kakhulu kuwe. Banokwanelisa ixesha lakho lokutya kwaye kwangaxeshanye bakuncede unciphise umzimba, njengoko bezizityebi kwifayibha, kumafutha asempilweni nakwiiprotheyini. Amafutha asempilweni kwi-pistachios anciphisa ukudumba emzimbeni, ngelixa ikunceda ukuba ulahle indlala. Ukuba unomdla wokwazi ngakumbi malunga nokuba iipistachios zikunceda njani kanye kwinkqubo yokunciphisa umzimba, funda ukuze ufumane.
Ixabiso lesondlo sePistachios
Ukwazi ukuba iipistachios zinegalelo njani ekunciphiseni ubunzima, kubalulekile ukuba wazi nexabiso lesondlo.
Zonke i-100 g zee-pistachio kernels kukholelwa ukuba zine-15% ukuya kwi-21% yeeprotein. Ke ukuba ne-1 oz (28.3 g) yeepistachios kunokukunika iprotein eyaneleyo yokuthambisa imisipha yakho. I-1 oz yeepistachios ineekhalori ezili-159, ezingaphantsi kakhulu xa kuthelekiswa namanye amandongomane. Iipistachios nazo zinexabiso eliphantsi le-glycemic, yiyo loo nto bekungayi kubakho kunyuka kwinqanaba lakho le-insulin xa uzitya.
I-Pistachios ikwayimithombo egqwesileyo yeVithamini A, B6 kunye neK, Flavonols, Zeaxanthin, Anthocyanin, Lutein, kunye nePhytosterols, zonke ezi zinceda ukonyusa imetabolism yomzimba, ukuphucula iprofayili yegazi lipid kunye nokufezekisa impilo ephezulu.
Ezi ndongomane ziphezulu kwifayibha yokutya ene-3 g yefayibha yokutya ebandakanyiweyo kwinkonzo enye. Eli licandelo elibalulekileyo ekulahlekeni kobunzima, ukunceda ukugcina ugcwele iiyure ezinde.
Iipistachios zityebile kwizimbiwa ezinjengeCalcium, iPhosphorus, i-Iron, i-Potassium neMagnesium eyomeleza amathambo, ixhase ukusasazeka kwemisipha, ukufihlwa kwe-insulin kunye nokunyusa ukhuseleko.
Zinceda njani iipistachios ekulahlekeni kwesisindo?
Kukho ubungqina obuthembisayo obubonisa iziphumo zeepistachios ekwehliseni ubunzima bomzimba.
Ukuba sisityebi kwifayibha kunye neeprotein, iipistachios zinika imvakalelo yokuhlutha, kwaye uhlala uziva uzele ixesha elide kwaye utye kancinci.
Kwisifundo esichaphazela inkqubo yokulahleka kwesisindo yeeveki ezili-12, bekukho ukuncipha okuphindwe kabini kwisalathiso somzimba wabathathi-nxaxheba abatye i-53 g yeepistachios ngosuku njenge-snack yasemva kwemini.
Kwesinye isifundo seveki ezingama-24 esibandakanya abathathi-nxaxheba abatyebe kakhulu, abo bathe basebenzisa i-20% yeekhalori zabo ezivela kwiipistachios, behlisa amanqatha abo nge-1.5 cm kunabo bangakhange badle iipistachios.
Ngokwabaphandi, esinye sezizathu ezinegalelo ekulahlekeni kobunzima beepistachios kukuba amanqatha, ifayibha kunye nomxholo weprotein uthatha ixesha lokugaya emathunjini kwaye oku kuyanceda ekugcineni umntu ezele ixesha elide.
Ngapha koko, ukuba utya iipistachios zokwehla kobunzima, ke ukutya kwi-shell-pistachios yeyona nto ilungileyo, kuba ukutyibilika kwezi nati kunokunciphisa isantya sokutya, kwaye uphele usitya kancinci. Iigobolondo ziya kukunika umkhondo wesayizi yesahlulo. Oku kwaziwa ngokuba 'kukutya ngengqondo'.
Ukusetyenziswa kweepistachios nako kunokuphucula ukusebenza komthambo, kunye nokunciphisa ukudumba okubangelwa kukuzivocavoca.
Zimbalwa ngakumbi iZibonelelo zezeMpilo ezisekwe kubungqina
Uphononongo olupapashwe kwiJenali yeAmerican College of Nutrition ithi ukutyiwa kwePistachios kunciphisa amanqanaba e-triglyceride, xa kuthelekiswa nabo bangayityiyo le nut.
Olunye uphononongo olwenziwe ngoososayensi baseMelika nabaseTshayina luveze ukuba ukusetyenziswa kweepistachios kunokunceda ukunciphisa iingozi zempilo ezinxulumene nesifo se-metabolic syndrome.
Ngapha koko, oososayensi baqinisekisile ukuba ekusebenziseni rhoqo, iipistachios zinokunciphisa umngcipheko wesifo sentliziyo, ukubetha, ukulawula uxinzelelo lwegazi, ukuphucula imetabolism, kunye noncedo kulawulo olungcono lwesifo seswekile.
Lilonke, ukusebenzisa iipistachios kuya kukunceda ngokuthe ngqo ukuba unciphise umzimba ngokuphelisa iipani zakho zokulamba, ukunciphisa ukudumba kunye nenqanaba le-triglyceride, kunye nokunyusa imetabolism.
Ubungakanani bePistachios eziya kuthi zisetyenziswe ekulahlekelweni kwesisindo
Iingcali zincoma ukuba ukuba unenjongo yokulahleka kwesisindo, sebenzisa i-1 oz (49 kernels) yeepistachios, xa unqwenela i-snack. Yahlulahlule njengeenkozo ezingama-24 phakathi kwentsasa kunye nama-25 ngokuhlwa.
Ezona ndlela zibalaseleyo zokubandakanya iiPistachios kwisidlo
Enye yeendlela ezilungileyo zokusebenzisa iipistachios kukuba ikrwada, kwigobolondo, kungekho tyiwa yongezwa. Nangona kunjalo, bambelela kubungakanani besahlulo sendebe esenzela i-smart snack.
Olunye ukhetho lokubandakanya iipistachios ekudleni kukuzongeza kwiisaladi zakho, utyumle kwaye ungeze kwiyogathi enamafutha asezantsi, kwisithuba sakho sokuzilolonga, ukongezwa kwisidlo sasemini sebhatolo sokugaya, okanye kwikomityi yobisi olufudumeleyo ngexesha lokulala.
Kunye nokutya i-1 oz ekhuthazwayo yale nut eluhlaza rhoqo ukufezekisa injongo yakho yokulahleka kobunzima, akufuneki ulibale ukutya ukutya okusempilweni kunye nokuzilolonga rhoqo.
