Amantongomane ama-pistachio Anenzuzo enhle enhliziyweni
Ingabe ujabulela amantongomane e-pistachio? Bangaba yingxenye yokudla okunempilo kanye nezifundo zithola ukuthi zingaba nemiphumela emihle ku-cholesterol nesifo se-metabolic syndrome.
Amantongomane ase-pistachio yizithelo zezithelo zomuthi we-pistachio (i- Pistacia vera ) nesihlobo esiseduze sama-cashews. Lesi sihlahla sizalwa ikakhulukazi eMpumalanga Ephakathi, ikakhulukazi eTurkey nase-Iran. Nakuba amagobolondo ngokwemvelo enombala obomvu obala, ama-processors ngezinye izikhathi adlala igobolondo elingaphandle elibomvu noma eliluhlaza.
Ukwaziswa Okunomsoco Emantongweni KaPistachio
Amantongomane ama-pistachio ayidlakhi enomsoco futhi aqukethe:
- i-thiamin (i-vitamin B1) isisiza umzimba wakho ukushintsha ama-carbohydrate amandla
- I-potassium iyi-mineral esiza ukulungisa umphumela omubi we-sodium e-blood pressure
- i-phytosterol kanye ne-cholesterol inesakhiwo esifanayo nomsebenzi emathunjini akho ukunciphisa uketshezi lwe-cholesterol
- I-magnesium iyimaminerali, kanti ukulahlekelwa kuhlotshaniswa namazinga aphezulu e-LDL
- I-vitamin B6 ingadlala indima ekunciphiseni ingozi yesifo senhliziyo
- ama-kilojoule: 158 i-ounce ngalinye (ama-49 kernels)
Ukwengeza, ama-pistachios aqukethe i-fibre kanye nemali ephakeme yamafutha we- polyunsaturated ne- monounsaturated , ahlobene nokuthuthukisa amazinga we- cholesterol nokukhuthaza impilo ye-heart.
Imiphumela ye-pistachio ku-Cholesterol ephezulu
Ucwaningo oluningi oluhlola imiphumela yamantongomane e-pistachios ku-cholesterol abathintekayo abantu abanamazinga aphezulu e- cholesterol abadla ama-pistachios njengamaphesenti angama-15 kuya kwangu-20 okudla kwe-caloric yansuku zonke.
Ucwaningo oluningi lubonisa ukuthi ukudla ama-ounces amathathu ama nati ka-pistachio ngosuku, cishe ama-handfuls angu-2, ngenyanga eyi-1 kungakhulisa i -lipoprotein ( HDL ) ephezulu kakhulu, noma "cholesterol" enhle, kuze kube ngu-15%.
I-low-density lipoproteins ( LDL ) kanye ne- triglycerides kubonakala sengathi ihle kancane kulezi zifundo, kodwa hhayi ngokuphawulekayo.
Abacwaningi bancoma ukuthi izifundo zesikhathi esizayo zizoqinisekisa ukuthi zifunyenwe kodwa zizwe ukuthi idatha idlulisa ama-nuts angama-pistachio angakhuphula i-cholesterol yakho "emihle".
Ama-pistachios asiza iziguli ezine-Metabolic Syndrome
Izinga eliphakeme le-triglyceride nezinga eliphansi le-HDL le-cholesterol yizicathulo ezimbili ezivela ematheni ezinyathelo ezidingekayo ukuze udokotela wakho wokunakekelwa kwezempilo akunike ukuxilongwa kwesifo somzimba. Izingozi ezingaphezu kwakho, ziphakamisa ingozi yokushaywa yisifo sikashukela, isifo sikashukela nesifo senhliziyo.
Ezinye izici ezingozini zihlanganisa:
- i-waistline enkulu "enama-apula" ekhombisa amafutha amaningi kakhulu endaweni yakho yesisu
- umfutho wegazi ophakeme, noma uma uthatha imithi yokwelapha lesi simo
- ishukela egazini eliphakeme lokugaya igazi, noma uma uthatha imithi yokwelapha lesi simo
Esifundweni samaviki angu-24 sabantu abangu-60 abane-syndrome ye-metabolic eshicilelwe emaphepheni I- Nutrition , abacwaningi babeka ukudla okujwayelekile nokuzivocavoca kwabo bonke ababambiqhaza futhi bangeze ama-pistachios angaqinisekanga njengamaphesenti angama-20 e-caloric adla ingxenye yabo.
Iqembu le-pistachio-lokudla likhombisa ukuthuthukiswa okuphawulekayo ngokuqhathaniswa nokulawulwa kwemingcele eminingana, kuhlanganise:
- i-cholesterol esiphelele
- I-cholesterol ye-LDL
- isisindo somzimba
- ukuzila i-glucose yegazi
Amakholori Aphakeme
Ama-pistachio, kanye namanye amantongomane, angaqukatha amakholori amaningi ngenxa yokuqukethwe kwamafutha aphezulu. Uma udla ama-ounces amathathu ama nati ka-pistachio, usanda kufaka ama-khalori angu-474 ekudleni kwakho kwansuku zonke. Lokhu kungaphezu kwe-hamburger engama-quarter pounder. Nakuba lokhu kungase kubonakale sengathi kuyisiphuzo esiphezulu se-calorie, izifundo azizange zibone noma yikuphi ukutholakala kwesisindo esibalulekile kulabo ababambiqhaza abadla amantongomane e-pistachio nsuku zonke.
Ngaphansi
Ama-pistachio ayidlaki enempilo yokwengeza ukudla kwakho. Bangase futhi basize ngokukhulisa amazinga akho ama- cholesterol amahle , kodwa ukuqhubeka okufundayo kuyadingeka.
> Imithombo
- > Dreher ML. Amantongomane e-pistachio: ukwakheka kanye nezinzuzo zezempilo ezingenzeka. Ukubuyekezwa kokudla . 2012; 70 (4): 234-240. i-doi: 10.1111 / j.1753-4887.2011.00467.x.
- > Gulati S, Misra A, Pandey RM, Bhatt SP, Saluja S. Imiphumela yamantongomane e-pistachio ekubunjweni komzimba, imingcele yokucindezeleka emzimbeni, evuvukalayo kanye ne-oxidative emaNdiya ase-Asia ane-syndrome ye-metabolic: I-24-wk, isilingo sokulawula okungahleliwe. Ukudla okunomsoco . 2014; 30 (2): 192-197. doi: 10.1016 / j.mhlaka 2013.08.005.
- I-National Heart, Lung, ne-Blood Institute: Iyini iMetabolic Syndrome? (2015)