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Pistachios Amathandizira Kuchepetsa Kuonda: Idyani pistachio wochuluka tsiku lililonse, kulemera kwake kudzachepetsedwa mwezi umodzi. BoldskyMtedza nthawi zonse umalumikizidwa ndi kunenepa. Koma, nayi nati yomwe ingakuthandizireni kuti muchepetse kunenepa. Inde, inde, tikulankhula za ma pistachio. Ngakhale izi zikuwoneka kuti ndizabwino kwambiri kukhala zowona, ndichowona kuti ngati mumakonda kumwa zokhwasula-khwasula mtedza, ndiye kuti pistachios ndiye mwayi wanu wabwino kwambiri. Amatha kukhutiritsa chilakolako chanu chodyerako nthawi yomweyo ndikuthandizani kuti muchepetse thupi, popeza ali ndi fiber, mafuta athanzi, komanso mapuloteni. Mafuta athanzi m'mipistachios amachepetsa kutupa mthupi, komanso kukuthandizani kuti muchepetse zowawa za njala. Ngati mukufuna kudziwa zambiri za momwe pistachios imakuthandizirani pakuchepetsa thupi, werengani kuti mudziwe.
Mtengo Wabwino Wa Pistachios
Kuti mudziwe momwe ma pistachios amathandizira kuti muchepetse kunenepa, ndikofunikira kudziwa momwe alili ndi thanzi.
100 g iliyonse ya maso a pistachio amakhulupirira kuti ali ndi mapuloteni 15% mpaka 21%. Chifukwa chake kukhala ndi 1 oz (28.3 g) ya pistachios kumatha kukupatsani mapuloteni okwanira kuti muwongolere minofu yanu. Mavitamini 1 oz ali ndi ma calories 159, omwe ndi ochepa poyerekeza ndi mtedza wina. Pistachios amakhalanso ndi glycemic yotsika mtengo, chifukwa chake sipangakhale kuchuluka kwamankhwala anu a insulin pakuwadya.
Pistachios ndiwonso magwero abwino a Vitamini A, B6 ndi K, Flavonols, Zeaxanthin, Anthocyanin, Lutein, ndi Phytosterols, zonse zomwe zimathandizira kupititsa patsogolo kagayidwe kake ka thupi, kukonza lipid yamagazi ndikukhala ndi thanzi labwino.
Mtedzawu umakhala ndi michere yambiri yokhala ndi magalamu atatu azakudya zomwe zimaphatikizidwapo kamodzi. Ichi ndi gawo lofunikira pakuchepetsa thupi, kukuthandizani kuti mukhalebe okwanira kwa nthawi yayitali.
Pistachios ali ndi mchere wambiri monga Calcium, Phosphorous, Iron, Potaziyamu ndi Magnesium yomwe imalimbitsa mafupa, imathandizira kupindika kwa minofu, kutsekemera kwa insulin komanso kulimbikitsa chitetezo chamthupi.
Kodi Pistachios Amathandiza Bwanji Mu Kuonda?
Pakhala pali maumboni olonjeza omwe akuwonetsa zotsatira za pistachios pakuchepetsa thupi.
Kukhala wolemera mu fiber ndi mapuloteni, pistachios zimapangitsa kuti mukhale okhutira, ndipo mumakhala kuti mumakhala okhutira kwakanthawi ndikudya pang'ono.
Pakafukufuku wofufuza masabata khumi ndi awiri pulogalamu yolemetsa, panali kuchepa kawiri pamndandanda wamagulu omwe amatenga nawo gawo omwe adadya 53 g yama pistachio patsiku ngati chotupitsa masana.
Pakafukufuku wina wama sabata 24 okhudzana ndi omwe adachita kunenepa kwambiri, omwe adadya 20% ya ma calorie awo ochokera ku pistachios, adatsitsa m'chiuno mwa 1.5 cm kuposa omwe sanadye pistachios.
Malinga ndi ofufuza, chimodzi mwazifukwa zomwe zimapangitsa kuti mapistachi achepetse thupi ndikuti mafuta awo, fiber ndi mapuloteni amatenga nthawi kuti agayidwe m'matumbo ndipo izi zimathandizira kuti munthu akhale ndi nthawi yayitali.
Kuphatikiza apo, ngati mukudya ma pistachios kuti muchepetse kunenepa, ndiye kuti kudya mu-chipolopolo pistachios ndibwino kwambiri, popeza kuwombera mtedzawu kumatha kuchepetsa kudya, ndipo mumatha kudya pang'ono. Zigobowo zidzakupatsaninso chidziwitso cha kukula kwa gawo. Izi zimadziwika kuti 'kudya mwanzeru'.
Kugwiritsa ntchito mapistachi kungathandizenso kuchita masewera olimbitsa thupi, komanso kuchepetsa kutupa komwe kumayambitsa zolimbitsa thupi.
Maubwino Angapo Othandizira Zaumoyo
Kafukufuku wofalitsidwa mu Journal of the American College of Nutrition akuti kumwa Pistachios kumachepetsa kwambiri milingo ya triglyceride, poyerekeza ndi omwe samadya mtedzawu.
Kafukufuku wina wa asayansi aku America ndi China adawonetsa kuti kumwa ma pistachios kungathandize kuchepetsa mavuto azaumoyo okhudzana ndi kagayidwe kachakudya.
Kuphatikiza apo, asayansi atsimikizira kuti pakumwa pafupipafupi, ma pistachios amachepetsa chiopsezo cha matenda amtima, kupwetekedwa mtima, kuwongolera kuthamanga kwa magazi, kusintha kagayidwe kake, komanso kuthandizira kusamalira bwino matenda ashuga.
Ponseponse, kugwiritsa ntchito ma pistachios kukuthandizani kuti muchepetse thupi pochepetsa njala zanu, kuchepetsa kutupa ndi milingo ya triglyceride, komanso kulimbitsa kagayidwe kake.
Kuchuluka kwa Pistachios Kukawonongedwa Pochepetsa Kuonda
Akatswiri amalimbikitsa kuti ngati muli ndi cholinga chochepetsa thupi, idyani 1 oz (maso 49) a pistachios, mukalakalaka chotukuka. Gawani masamba 24 pakati pa m'mawa komanso 25 pa chakudya chamasana.
Njira Zapamwamba Zophatikizira Pistachios Pazakudya
Njira imodzi yabwino yodyera ma pistachios ndikuti ikhale yaiwisi, mu chipolopolo, yopanda mchere wowonjezera. Komabe, tsatirani kukula kwa gawo la kapu theka yopangira chakudya chokwanira.
Zosankha zina zomwe mungaphatikizepo pistachios mu zakudya ndizowonjezera mu masaladi anu, kuphwanya ndikuwonjezera yoghurt wamafuta ochepa, muma postout Workout smoothies, kuwonjezeredwa ku buttermilk post nkhomaliro, kapena kapu ya mkaka wofunda wofunda nthawi yogona.
Pamodzi ndi kudya 1 oz ya mtedza wobiriwirawu pafupipafupi kuti mukwaniritse cholinga chanu chochepetsa thupi, musaiwale kudya athanzi komanso kuchita masewera olimbitsa thupi pafupipafupi.
