Ngaba iPistachios Nuts?

Umxholo

• Yintoni amandongomane?
• Zithini iipistachios?
• Izibonelelo zezempilo zepistachios
• Umgca wezantsi

Amnandi kwaye anesondlo, iipistachios zityiwa njengeqhekeza kwaye zisetyenziswa njengesithako kwizitya ezininzi.

Umbala wabo oluhlaza ubenza bathandwe kakhulu kwizithambisi zomkhenkce, izithambisi, izinto ezibhakiweyo, iilekese, ibhotolo, ioyile kunye neesoseji, njengoko besongeza umbala ocacileyo kunye nendalo kunye nencasa.

Nangona kunjalo, ukuba unesifo sokungabikho komzimba okanye awuqinisekanga, usenokuzibuza ukuba yintoni na i-pistachios kwaye ingaba ingaba yintsapho yentsapho.

Eli nqaku lichaza ukuba ngaba iipistachios ngamandongomane kwaye iphonononge ezinye zezibonelelo zempilo zokutya iipistachios.

Yintoni amandongomane?

Xa uninzi lwabantu lucinga ngamandongomane, bacinga ngeenkozo ezincinci ezifana neeamangile, iiwalnuts, iicashews kunye namandongomane.

Okwangoku, ayisiyiyo yonke into abantu abaqhele ukuyicinga njengamandongomane ekwahlelwa ngoluhlobo ngezityalo.

Amalungu aliqela ezityalo ahlala eqokelelwe ndawonye phantsi kwegama elithi "amandongomane" (1):

• Amantongomane okwenene ezityalo. Ezi ziziqhamo ezineqokobhe elingenakudliwa kunye nembewu. Iqokobhe alivuli ukuba likhulule imbewu ngokwayo. Amantongomane okwenyani abandakanya i-chestnuts, ii-hazelnuts kunye nee-acorn.
• Imbewu yeedrum. Drupes ziziqhamo eziyinyama ezijikeleze ilitye okanye umhadi oqukethe imbewu. Enye imbewu yeedrupe ebizwa ngokuba ngamandongomane zibandakanya iiamangile, iicashews, iipecans, iiwalnuts kunye nekhokhonathi.
• Ezinye iimbewu. Oku kubandakanya imbewu ngaphandle kwendawo ebiyelweyo, enjengee-pine nut kunye nee-gingko, kunye nembewu evalelwe ngaphakathi kwesiqhamo, njengee-macadamias kunye namandongomane.

Ngelixa zonke ezi zahluke kwaphela kumbono wezityalo, ngokweendlela zokupheka kwaye ngokubanzi, zonke zibizwa ngokuba ngamandongomane.

Amantongomthi omthi yi-allergen eqhelekileyo kwaye abandakanya zombini amandongomane kunye nembewu evela emthini ().

Amantongomane okwenene ezityalo kunye neziqhamo ezineqokobhe elingenakudliwa kunye nembewu, ezinjengee chestnuts kunye nee hazelnuts. Okwangoku, ukusetyenziswa okuqhelekileyo kunye nokutya kubandakanya iintlobo ezahlukeneyo zembewu, ezinje ngeeamangile, iicashews, iinati zephayini, iiMacadamias, kunye namandongomane.

Zithini iipistachios?

IPistachio inokubhekisa nakweyiphi na yeentlobo ezithile zemithi IPistacia Uhlobo, oluyinxalenye yosapho olunye neecashews, imango, kunye netyhefu ye-ivy (3).

Sekunjalo, IPistacia vera Ngumthi kuphela ovelisa iziqhamo ezinokutyiwa, ezaziwa njenge pistachios.

Ipistachio yinzalelwane yeNtshona yeAsia nakuMbindi Mpuma, kwaye ubungqina bubonisa ukuba iziqhamo zomthi sele zityiwe ngaphezulu kweminyaka engama-8,000 (3, 4).

Namhlanje, abavelisi abakhulu beepistachios yi-Iran, i-United States kunye namazwe aseMeditera (5).

Imithi yePistachio ikhula kwimozulu eyomileyo kwaye inokufikelela kwiimitha ezingama-39 (12 yeemitha) ukuphakama (4).

Ngentwasahlobo, imithi ivelisa izihloko ezifana nezomdiliya zeziqhamo eziluhlaza, ezaziwa njengee-drupes, ezithi ziqine zijika zibomvu.

Ngaphakathi kwesiqhamo kukho imbewu eluhlaza nemfusa, eyinxalenye etyiwayo yesiqhamo.

Njengoko iziqhamo zivuthwa, iqokobhe liqina kwaye laqhekeka livuleke ngepapa, libhengeza imbewu ngaphakathi. Iziqhamo ziyavunwa, zidibane, zomiswe, kwaye zihlala zosiwe ngaphambi kokuba zithengiswe.

Ngenxa yokuba iipistachios ziyimbewu yedrupe, ayisiyiyo inyani yezityalo. Nangona kunjalo, kwihlabathi lokupheka, iipistachios ziphathwa njengamantongomane, kwaye zikwahlelwa njenge-nut nut allergen (4,).

IPistachios yimbewu yeziqhamo ze IPistachio vera umthi, ovelisa izihloko zeziqhamo ezincinci ezithi ziqine ngokuthe ngcembe zize zahlule, zibhentsise imbewu ngaphakathi. Nangona ziyimbewu, zithathwa njengamantongomane kwizicwangciso zokupheka kwaye zahlelwa njenge-allergen yomthi womthi.

Izibonelelo zezempilo zepistachios

Iipistachios zinezondlo kakhulu kwaye zinamandla. Phantse ii-ounces eziyi-3.5 (100 grams) zamantongomane e-pistachio eluhlaza anikezela ():

• Iikhalori: 569
• Iprotheni: Iigrama ezingama-21
• IiCarbs: Iigrama ezingama-28
• Amafutha: Iigrama ezingama-46
• Ifayibha yokutya: 10.3 amagremu
• Ibhrasi: I-144% yeXabiso lemihla ngemihla (DV)
• Vitamin B6: I-66% ye-DV
• Thiamine: I-58% ye-DV
• Iphosphorus: I-38% ye-DV
• Magnesium: Iipesenti ezingama-26 ze-DV
• Intsimbi: Iipesenti ezingama-22 ze-DV
• Potassium: Iipesenti ezingama-21 ze-DV
• Zinc: Iipesenti ezingama-21 ze-DV

Ukongeza, iipistachios ziqulathe inani elibalulekileyo lesodium, selenium, riboflavin, ivithamin E, choline, folate, ivithamin K, niacin, kunye calcium ().

Ukutya iinati zepistachio kunxulunyaniswe nempilo yentliziyo ephuculweyo ngenxa yamanqanaba aphezulu amafutha, ifibre, kunye nee-antioxidants, ezinje ngecarotenoids, iiphytosterol, flavonoids kunye ne-resveratrol (4,,).

Kwisifundo esinye seveki ezi-4 kubantu abali-15 abane-cholesterol ephezulu ngokuphakathi, ukutya i-15% yeekhalori zemihla ngemihla ezivela kwiipistachios kuncitshiswe iyonke kunye ne-LDL (embi) ye-cholesterol kunye nokunyusa amazinga e-cholesterol e-HDL ().

Kwisifundo esilingana neveki ezi-4 kumadoda aselula angama-22, ukutya iipesenti ezingama-20 zeekhalori zemihla ngemihla ezivela kwiipistachios kuphuculwe umthambo wegazi kunye nokunciphisa amanqanaba eswekile yegazi ().

Into enomdla kukuba, ngaphandle komxholo wekhalori ephezulu, ukutya iipistachios akunxibelelananga nokuzuza komzimba. Kubonakala ngathi xa kongezwa iipistachios ekutyeni kwabo, abantu abalambile kancinci kwaye bayancipha ngokwendalo ukutya kwabo kwezinye iikhalori (4,,,).

Ke ngoko ukongeza iipistachios kwisidlo sakho kunokuba yindlela elungileyo yokunyusa ukutya okunesondlo kunye nokukhuthaza impilo yentliziyo ngaphandle kokongeza esinqeni sakho.

Iipistachios zinamandla kwaye zizityebi kakhulu kwiiprotheni, amafutha enempilo, i-fiber yokutya, iivithamini kunye neemaminerali. Ukongeza, banokukhuthaza impilo yentliziyo ngokunciphisa i-LDL (embi) ye-cholesterol kunye nokunyusa i-cholesterol ye-HDL (elungileyo).

Umgca wezantsi

Iipistachios ayisiyonyani yezityalo. Ngapha koko, bayimbewu etyiwayo yeziqhamo zomthi wepistachio.

Nangona kunjalo, njengezinye iimbewu ezininzi, zisathathelwa ingqalelo njengenut ngeenjongo zokupheka, kunye nenathi yomthi phakathi kwabo banezinto ezingezizo.

Ukuba umthi we-nut allergies awuyiyo inkxalabo yakho, iipistachios zenza ukongeza okukhulu ekudleni kwakho, njengoko zinomsoco kwaye zikhuthaza impilo yentliziyo.