Ko Pistachios Nuts?

Zvemukati

• Chii chinonzi nzungu?
• Chii chinonzi pistachios?
• Hutano mabhenefiti emapistachios
• Chinokosha

Anonaka uye ane hutano, mapistachios anodyiwa sechikafu uye anoshandiswa sechinhu chinowanikwa mumidziyo yakawanda.

Ruvara rwavo rwegirinhi rinovaita vanozivikanwa mumazizi echando, zvinwiwa, zvigadzirwa zvakabikwa, zviwitsi, bota, mafuta, uye masoseji, sezvo ivo vachiwedzera rakasiyana uye rakasarudzika ruvara uye kuravira.

Zvisinei, kana iwe uine nut allergies kana usina chokwadi, iwe ungangodaro wakashamisika kuti chii chaizvo pistachios uye kana ivo vari vemhuri yemiti.

Ichi chinyorwa chinotsanangura kana pistachios ari nzungu uye ongorora mamwe ehutano mabhenefiti ekudya pistachios.

Chii chinonzi nzungu?

Kana vanhu vazhinji vachifunga nzungu, ivo vanofunga nezve diki dzakaoma tsanga senge maamondi, walnuts, cashews, nenzungu.

Asi, hazvisi zvese zvekudya izvo vanhu vanowanzofunga nezvazvo senzungu zvakamisikidzwa sebhinzi zvakadaro.

Zvikamu zvakati wandei zvezvirimwa zvinowanzounganidzwa pamwechete pasi peshoko rekuti "nzungu" (1):

• Chokwadi botanical nzungu. Idzi michero ine rakaomarara risingadyike goko nembeu. Iko shell haina kuvhura kuti isunungure mbeu iri yoga. Nzungu dzechokwadi dzinosanganisira chestnuts, hazelnuts, uye acorn.
• Mbeu dzedrum. Drupes michero ine nyama yakakomberedza dombo kana gomba rine mbeu. Dzimwe mbeu dzemadrupe dzinowanzonzi nzungu dzinosanganisira maarumondi, makashewu, mapecan, walnuts, uye coconut.
• Dzimwe mbeu. Izvi zvinosanganisira mhodzi isina yakakomberedzwa, yakadai sepine nzungu uye nzungu dzegingko, pamwe nembeu yakavharirwa mukati memuchero, senge macadamias nenzungu.

Nepo izvi zvese zvakanyatsosiyana nemaonero ebotani, mune zvekubika uye zvakajairika, zvese zvinonzi nzungu.

Muti nzungu yakajairika allergen uye inosanganisira ese echokwadi nzungu uye mbeu dzinouya kubva pamuti ().

Nzungu dzechokwadi dzemabhotani michero ine rakaomarara risingadyike ganda nembeu, senge chestnuts uye hazelnuts. Zvakadaro, kushandiswa kwakajairika uye kwekugadzirira kunosanganisirawo dzakasiyana mbeu, senge maamondi, mashewu, nzungu dzepaini, macadamias, nenzungu.

Chii chinonzi pistachios?

Pistachio inogona kureva kune chero imwe yemhando dzinoverengeka dzemiti Pistacia genus, inova chikamu chemhuri imwechete semashezi, mango, uye ivy ine huturu (3).

Zvakadaro, Pistacia vera ndiwo chete muti unobereka michero inodyiwa, ayo anowanzozivikanwa se pistachios.

Iyo pistachio inowanikwa kuWestern Asia uye Middle East, uye humbowo hunoratidza kuti michero yemuti uyu yakadyiwa kweanopfuura makore zviuru zvisere (3, 4).

Nhasi, vaburitsi vakuru vemapistachios iIran, United States, uye nyika dzeMediterranean (5).

Miti yePistachio inokura munzvimbo dzakaoma uye inogona kusvika pamamita gumi nemaviri pakureba (4).

Muchirimo, miti inokura sumbu remazambiringa-semichero yemichero yakasvibira, inozivikanwa sema drupes, ayo anoomesa zvishoma nezvishoma obva atsvuka.

Mukati memuchero mune mbeu yakasvibira nepepuru, chinova chikamu chinodyiwa chemuchero.

Sezvo michero ichiibva, goko rinoomarara uye rinotsemuka rakavhurika nepop, ichifumura mbeu mukati. Michero yacho inotorwa, inosungirirwa, yakaomeswa, uye kazhinji inogocha isati yatengeswa.

Nekuti mapistachios imbeu yedrupe, iwo haasi echokwadi botanical nati. Zvisinei, munyika yekubika, pistachios dzinorapwa semiti, uye dzinoiswawo sehuni nati allergen (4,).

Pistachios ndiyo mhodzi yemichero ye Pistachio vera muti, unobereka masumbu emichero midiki iyo inoomesa zvishoma nezvishoma uye kutsemura, ichifumura mbeu mukati. Kunyangwe iri mhodzi, dzinoonekwa senzungu munzvimbo dzekugadzirira uye dzinoiswa semuti nzungu allergen.

Hutano mabhenefiti emapistachios

Pistachios ane hutano zvikuru uye ane simba gobvu. Anenge ma3,5 ounces (100 gramu) yemitsipa yepistachio mbishi inopa ():

• Makorori: 569
• Mapuroteni: 21 magiramu
• Carbs: 28 magiramu
• Mafuta: 46 magiramu
• Chikafu fiber: 10.3 magiramu
• Mhangura: 144% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini B6: 66% yeiyo DV
• Thiamine: 58% yeiyo DV
• Phosphorus: 38% yeiyo DV
• Magnesium: 26% yeiyo DV
• Iron: 22% yeiyo DV
• Potassium: 21% yeiyo DV
• Zinc: 21% yeiyo DV

Pamusoro pezvo, mapistachios ane huwandu hwakakura hwe sodium, selenium, riboflavin, vitamin E, choline, folate, vitamin K, niacin, uye calcium ().

Kudya nzungu dzepistachio kwakabatana nehutano hwemwoyo hunovandudzwa nekuda kwehuwandu hwayo hwemafuta ane hutano, fiber, uye antioxidants, senge carotenoids, phytosterols, flavonoids, uye resveratrol (4,,).

Mune imwe chete-yevhiki svondo kudzidza muvanhu gumi nevashanu vane cholesterol zvine mwero, vachidya 15% yemakoriori ezuva nezuva kubva kumapistachios akaderedzwa akazara uye LDL (yakaipa) cholesterol uye yakawedzera HDL (yakanaka) cholesterol mazinga ().

Mune inoenzanisirwa 4-vhiki yekudzidza muvarume vechidiki makumi maviri nevaviri, vachidya makumi maviri muzana ezvavo macalorie ezuva nezuva kubva kumapistachios kunatsiridza kuwanda kweropa uye kudzikisa cholesterol uye neshuga yeropa ().

Sezvineiwo, kunyangwe paine yavo yakawanda yekoriori zvemukati, kudya mapistachios hakune hukama nekukosha kwekurema. Zvinotaridza kuti kana vachiwedzera mapistachios kune chikafu chavo, vanhu havana nzara uye vanodzikira kudya kwavo kwemamwe macalorie (4,,,).

Naizvozvo, kuwedzera pistachios kuchikafu chako inogona kunge iri nzira huru yekusimudzira kudya kwako kwehutano uye kusimudzira hutano hwemwoyo pasina kuwedzera kune wako chiuno.

Pistachios ane simba gobvu uye akapfuma kwazvo mumapuroteni, mafuta ane hutano, fiber yekudya, mavitamini, uye zvicherwa. Pamusoro pezvo, vanogona kusimudzira hutano hwemwoyo nekudzora LDL (yakaipa) cholesterol uye nekuwedzera HDL (yakanaka) cholesterol.

Chinokosha

Pistachios haisi yechokwadi nzungu dzemabhodani. Muchokwadi, iyo inodyiwa mbeu yemupistachio muti muchero.

Nekudaro, semimwe mbeu zhinji, ivo vachiri kutariswa senati yezvinangwa zvekubika, pamwe nemuti wemuti pakati peavo vane allergies.

Kana muti nati allergy isiri yako, pistachios dzinoita kuwedzera kukuru kuchikafu chako, sezvo zvine hutano zvakanyanya uye zvichisimudzira hutano hwemwoyo.