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AmaPistachios Usizo Ekunciphiseni Isisindo: Yidla kakhulu i-pistachio nsuku zonke, isisindo sizokwehliswa ngenyanga engu-1. UBoldskyAmantongomane abelokhu ehlotshaniswa nokuzuza kwesisindo. Kepha, nayi inadi engakusiza empeleni ulahlekelwe isisindo. Yebo, impela, sikhuluma ngama-pistachio. Yize lokhu kuzwakala kukuhle kakhulu ukuthi kungabi yiqiniso, kuyiqiniso ukuthi uma uthanda ukudla okulula ngamantongomane, ama-pistachio ukubheja kwakho okuhle kakhulu. Bangakwazi ukwanelisa isifiso sakho sokudla okulula bese ngasikhathi sinye bakusize wehlise isisindo, njengoba bacebile nge-fiber, amafutha anempilo, namaprotheni. Amafutha anempilo kuma-pistachio anciphisa ukuvuvukala emzimbeni, ngenkathi futhi akusiza ukuqeda iminjunju yendlala. Uma ufisa ukwazi okwengeziwe mayelana nokuthi ama-pistachios akusiza kanjani impela enqubeni yokwehlisa isisindo, funda ukuze uthole.
Inani Lokudla Okunempilo LamaPistachio
Ukwazi ukuthi ama-pistachio afaka isandla kanjani ekulahlekelweni kwesisindo, kubalulekile ukwazi inani lawo lokudla okunempilo.
Njalo u-100 g wezinhlamvu zepistachio kukholakala ukuthi unamaprotheni ayi-15% kuye ku-21%. Ngakho-ke ukuba no-1 oz (28.3 g) wama-pistachio kungakunika amaprotheni anele ukuthambisa imisipha yakho. I-1 oz yama-pistachios aqukethe ama-calories ayi-159, okuncane kakhulu uma kuqhathaniswa namanye amantongomane. Ama-pistachios nawo anenani eliphansi le-glycemic, ngakho-ke ngeke kube khona ukukhuphuka kwamazinga akho e-insulin ukuwadla.
AmaPistachios futhi ayimithombo emihle kakhulu yamaVithamini A, B6 noK, Flavonols, Zeaxanthin, Anthocyanin, Lutein, nePhytosterols, konke okusiza ukukhulisa umzimba, ukwenza ngcono iphrofayili yegazi lipid nokuthola impilo ephezulu.
Lamantongomane anefayibha ephezulu yokudla ene-3 g yefayibha yokudla efakwe ekukhonzeni okukodwa. Lokhu kuyinto ebucayi yokwehlisa isisindo, okusiza ukukugcina ugcwele amahora amade.
AmaPistachios acebile ngamaminerali afana neCalcium, Phosphorus, Iron, Potassium neMagnesium eqinisa amathambo, esekela ukusikwa kwemisipha, uketshezi lwe-insulin nokuqinisa amasosha omzimba.
Ngabe amaPistachios asiza kanjani ekwehliseni isisindo?
Kube khona ubufakazi obuthembisayo obukhombisa imiphumela yama-pistachio ekwehliseni isisindo.
Njengoba ucebe nge-fiber namaprotheni, ama-pistachio anikeza umuzwa wokusutha, futhi uvame ukuzizwa ugcwele isikhathi eside futhi udle kancane.
Ocwaningweni olubandakanya uhlelo lokwehlisa isisindo lwamaviki awu-12, kube nokuncipha okuphindwe kabili kunkomba yomzimba yabahlanganyeli abadle ama-53 g wamapistachios ngosuku njengesidlo sasemini santambama.
Kokunye ukutadisha kwamasonto angama-24 okubandakanya ababambiqhaza abakhuluphele ngokweqile, labo abadle ama-20% wekhalori abalitholile kuma-pistachio, behlise okhalweni lwabo ngo-1.5 cm kunalabo abangadli ama-pistachio.
Ngokusho kwabaphenyi, esinye sezizathu ezifaka isandla ekunciphiseni isisindo sama-pistachio ukuthi okuqukethwe kwawo amafutha, i-fiber kanye namaprotheni kuthatha isikhathi ukugaywa emathunjini futhi lokhu kuyasiza ekugcineni okugcwele isikhathi eside.
Ngaphezu kwalokho, uma udla ama-pistachios okwehlisa isisindo, khona-ke ukudla ama-shell-pistachios yikhona okungcono kakhulu, ngoba ukugoqa la makinati kunganciphisa izinga lokudla, futhi ugcine usudla kancane. Amagobolondo azophinde akunikeze umkhondo wosayizi wengxenye. Lokhu kwaziwa ngokuthi 'ukudla okunengqondo'.
Ukudla ama-pistachio nakho kungathuthukisa ukusebenza kokuzivocavoca, futhi kunciphise ukuvuvukala okubangelwa ukuvivinya umzimba.
Zimbalwa Izinzuzo Ezisuselwa Ebufakazini
Ucwaningo olushicilelwe ku-Journal of the American College of Nutrition luthi ukudla amaPistachio kwehlisa kakhulu amazinga e-triglyceride, uma kuqhathaniswa nalabo abangawadli la manathi.
Olunye ucwaningo olwenziwe ososayensi baseMelika nabaseChina luveze ukuthi ukusetshenziswa kwama-pistachio kungasiza ekwehliseni izingozi zezempilo ezihambisana ne-metabolic syndrome.
Ngaphezu kwalokho, ososayensi bakuqinisekisile ukuthi ukusetshenziswa njalo, ama-pistachio anciphisa ingozi yesifo senhliziyo, isifo sohlangothi, ukulawula umfutho wegazi, ukuthuthukisa imetabolism, nokusiza ekuphatheni kangcono isifo sikashukela.
Sekukonke, ukusebenzisa ama-pistachios kuzokusiza ngokungaqondile ukunciphisa umzimba ngokunqanda amapani akho endlala, ukunciphisa ukuvuvukala namazinga we-triglyceride, kanye nokwandisa imetabolism.
Ubuningi bamaPistachios Abuzosetshenziselwa Ukwehlisa Isisindo
Ochwepheshe bancoma ukuthi uma unomgomo wokunciphisa isisindo, sebenzisa u-1 oz (izinhlamvu ezingama-49) zama-pistachio, lapho ufisa ukudla okulula. Hlukanisa izinhlamvu ezingama-24 maphakathi no-25 no-25 ngesidlo sakusihlwa.
Izindlela ezihamba phambili zokufaka amaPistachiy ekudleni
Enye yezindlela ezingcono kakhulu zokudla ama-pistachios ukuthi iwuhlaza, kugobolondo, kungafakwa usawoti. Kodwa-ke, namathela kusayizi wengxenye yengxenye yenkomishi ekhonza ukudla okulula.
Ezinye izinketho zokufaka ama-pistachio ekudleni ukuwangeza kumasaladi akho, ukuchoboza bese ufaka kuma-yoghurt anamafutha amancane, kuma-postout Workout smoothies, engezwe ku-buttermilk post lunch for digestion, noma enkomishini yobisi olufudumele olusikiwe ngesikhathi sokulala.
Kanye nokudla i-1 oz enconyiwe yale nati eluhlaza njalo ukufeza umgomo wakho wokulahlekelwa isisindo, akufanele ukhohlwe ukudla okunempilo nokuzivocavoca umzimba njalo.
