Iipistachio Nuts Have Have Heart-Benefits Benefits
Ngaba unandipha amanqabunga e-pistachio? Bangaba yinxalenye yokutya okunempilo kunye nezifundo zifumanisa ukuba zinokuba neziphumo ezinobuncedo kwi-cholesterol kunye nesifo se-metabolic syndrome.
Amantongomane asePistachio yintlobo yesityalo somthi we-pistachio (i- Pistacia vera ) kunye nesondlo esiseduze sama-cashews. Lo mthi uvela ikakhulukazi kuMbindi Mpuma, ngakumbi iTurkey ne-Iran. Nangona iigobols ngokwemvelo zibonisa umbala omnyama obomvu, ngamanye amaxesha abaproseshi badla iigobolondo zangaphandle zibomvu okanye ziluhlaza.
Ulwazi lweZondlo kwiPistachio Nuts
Amantongomane e-Pistachio ayisondlo esinomsoco kwaye aqulethe:
- i-thiamin (i-vitamin B1) inceda umzimba wakho utshintshe i-carbohydrate kumandla
- I-potassium yimbumbano eyanceda ukucutha umonakalo we-sodium kwixinzelelo legazi
- ii-phytosterol kunye ne-cholesterol zinesakhiwo esifanayo kunye nomsebenzi wakho emathunjini ukunciphisa i-cholesterol absorption
- i-magnesium iyiminerali, kwaye ukusilela kunxulumene namazinga aphezulu e-LDL
- I-vitamin B6 inokudlala indima ekunciphiseni ingozi yesifo senhliziyo
- iikhalori: 158 ngeeyunce (49 kernels)
Ukongezelela, iipistachios ziqulethe iifiber kunye nemilinganiselo ephezulu yamathambo e- polyunsaturated kunye nama- monounsaturated , adibeneyo ekuphuculeni amazinga e- cholesterol kunye nokukhuthaza impilo yengqondo.
Impembelelo yePistachio kwi-Cholesterol ephezulu
Uninzi lwezifundo zihlola iimiphumo ze-pistachios nuts kwi-cholesterol ebandakanyekayo nabantu abanamazinga aphezulu e-cholesterol abasebenzisa i-pistachios njengama-15 ukuya kuma-20 ekhulwini kwi-caloric.
Uninzi lwezifundo lubonisa ukuba ukutya ama-ounces ama-3 e-pistachio nutsana ngosuku, malunga ne-2 ngesandla, iinyanga ezili-1 kunokuphakamisa i -lipoprotein ( HDL ) okanye i-cholesterol "enhle", ukuya kuma-15 ekhulwini.
I-lipoproteins e-Low-density ( LDL ) kunye ne- triglycerides kubonakala ngathi iyancinci kulezi zifundo, kodwa ingabalulekanga.
Abaphandi bacebisa iingcambu zexesha elizayo ukuba baqinisekise iziphumo zabo kodwa bazive ukuba idatha ibonisa ukuba ukutya i-pistachio nuts ingaphakamisa "i-cholesterol" yakho.
I-Pistachios Unceda Abaguli abaneMetabolic Syndrome
Umgangatho ophezulu we-triglyceride kunye ne-HDL ye-cholesterol yezinga eliphantsi kwezinto ezi-3 ezibangelwa umgudu wokunakekelwa kwezempilo ukuze kukunikeze ukuxilongwa kwe-syndrome. Unobungozi obuninzi obunakho, uphakamisela ingozi yakho yokulwa nesifo, isifo sikashukela nesifo senhliziyo.
Ezinye izinto ezinobungozi ziquka:
- inqwaba ye "ipula" enokubonisa amanqindi amaninzi kwindawo yakho esiswini
- uxinzelelo lwegazi oluphezulu, okanye ukuba uthatha amayeza ukunyanga le meko
- Isantya yegazi ephezulu yokutya, okanye ukuba uthatha amayeza ukunyanga le meko
Kwisifundo samaviki angama-24 abantu abangama-60 abane-syndrome ye-metabolic epapashwe kwiphepha leNutrition , abaphandi banqamle ukutya okusemgangathweni kunye nokusetyenziswa komgaqo-nkqubo kubo bonke abathathi-nxaxheba kwaye bongeze ii-pistachios ezingenasiphelo njengama-20 e-caloric angenayo.
Iqela lokutya le-pistachio libonisa ukuphuculwa ngokuphawulekayo ngokuthelekiswa nokulawulwa kwiiparitha eziliqela, kuquka:
- i-cholesterol iyonke
- I-cholesterol yeLDL
- kwinquma
- ukuzila igazi i-glucose
Iikhalori eziphezulu
I-Pistachios, kunye namanye amantongomane, anokuqulethe iikhalori ezininzi ngenxa yomxholo weoli ophezulu. Ukuba udla ama-ounces ama-3 ama-pistachio nuts, uvele wongeza ii-474 iikhalori kwi-intake yakho yansuku zonke. Oku kufana nekota ye-hamburger yekota. Nangona oku kungathi kubonakale njengentlanzi ephezulu ephezulu, izifundo azizange zibone naluphi na uzuzo olunzima kubathathi-nxaxheba abadla iinqanda ze-pistachio nsuku zonke.
Okukwintsusa
I-Pistachios yintlanzi enempilo yokongeza ukutya kwakho. Banokukunceda ekuphakanyeni amazinga enu e- cholesterol , kodwa kuqhubeka ukufundelwa.
> Imithombo
- > Dreher ML. Amantongomane e-Pistachio: ukubunjwa kunye neenzuzo zezempilo. Uhlolo lweZondlo . 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. Imiphumo yamantongomane e-pistachio ekubunjweni komzimba, iimpawu zokubandezela kunye nokuxinzelela kwezilwanyana kuma-Asiya aseAsia ezineesifo sokuxilonga: I-24-wk, uvavanyo lokulawulwa ngokulandelelana. Ukutya . 2014; 30 (2): 192-197. Itheyithi: 10.1016 / j.mhlaka 2013.08.005.
- Intliziyo yeSizwe, iLung, ne-Blood Institute: Yintoni i-Metabolic Syndrome? (2015)