Mitsuko ya Pistachio Mukhale ndi Ubwino Wanu wa Mtima
Kodi mumakonda mtedza wa pistachio? Iwo akhoza kukhala gawo la zakudya zabwino ndi maphunziro akupeza kuti akhoza kukhala ndi zotsatira zopindulitsa pa cholesterol ndi matenda opatsirana.
Mtedza wa Pistachio ndiwo zipatso za mtengo wa pistachio ( Pistacia vera ) ndi wachibale wa ma cashews. Mtengo uwu umapezeka makamaka ku Middle East, makamaka Turkey ndi Iran. Ngakhale kuti zipolopolo mwachibadwa zimakhala ndi mtundu wofiirira, nthawi zina amawotcha chigoba chakuda kapena chobiriwira.
Malangizo okhudzana ndi zakudya zamtundu wa mtedza wa Pistachio
Nkhono za Pistachio ndi zakudya zopatsa thanzi komanso zili ndi:
- thiamin (vitamini B1) imathandiza thupi lanu kusintha mazakudya mu mphamvu
- potaziyamu ndi mchere umene umathandiza kuchepetsa zotsatira zovulaza za sodium pamagazi
- phytosterols ndi cholesterol ali ndi zofanana ndi zochitika m'matumbo anu kuchepetsa kutsekemera kwa kolesterolini
- magnesiamu ndi mchere, ndipo kusowa kwake kumagwirizanitsidwa ndi maulendo apamwamba a LDL
- Vitamini B6 ikhoza kuthandizira kuchepetsa chiopsezo cha matenda a mtima
- makilogalamu: 158 pa ounce (49 makilogalamu)
Kuwonjezera apo, pistachios ali ndi fiber ndi mafuta ochuluka a polyunsaturated ndi monounsaturated mafuta, omwe amathandizidwa kuti apititse patsogolo mitsempha ya cholesterol ndi kulimbikitsa thanzi la mtima.
Zotsatira za Pistachio Pamwamba Cholesterol
Kafukufuku wambiri akufufuza zotsatira za pistachios mtedza pa cholesterol yomwe ikukhudzana ndi anthu omwe alibe pulojekitol yapamwamba omwe amadya pistachio ngati pafupifupi 15 mpaka 20 peresenti ya chakudya chawo cha tsiku ndi tsiku.
Kafukufuku wambiri amasonyeza kuti kudya ma ola atatu a pistachio patsiku, okwanira pafupifupi 2, kwa mwezi umodzi ukhoza kutulutsa mitsempha yambiri yapamwamba ( HDL ), kapena "cholesterol" wabwino, pafupifupi 15 peresenti.
Mankhwala otsika kwambiri a lipoproteins ( LDL ) ndi triglycerides amaoneka ngati otsika m'maphunziro awa, koma osati kwambiri.
Ofufuzawa amalimbikitsa maphunziro amtsogolo kuti atsimikizire zomwe apeza koma awonetsetse kuti deta imasonyeza kuti kudya mtedza wa pistachio kungayambitse cholesterol "yabwino".
Pistachios Thandizani Odwala Amene Ali ndi Matenda a Metabolic
Mbali yapamwamba ya triglyceride ndi yaing'ono ya HDL ya mlingo wa cholesterol ndi magawo awiri mwa atatu omwe amachititsa kuti dokotala wanu athandizidwe. Zowopsa kwambiri zomwe mumakhala nazo, zimapangitsa kuti mukhale ndi chiopsezo chodwala matenda a shuga, matenda a shuga ndi matenda a mtima.
Zowonjezera zina ndizo:
- mzere waukulu "wa maapulo" womwe umasonyeza mafuta owonjezera m'mimba mwathu
- kuthamanga kwa magazi, kapena ngati mukumwa mankhwala kuchiza vutoli
- kusakaniza shuga kwambiri, kapena ngati mukumwa mankhwala kuchiza matendawa
Mu phunziro la masabata 24 la anthu 60 omwe ali ndi matenda opatsirana m'magazi omwe amalembedwa m'nyuzipepala ya Nutrition , ofufuza adaika zakudya zoyenera ndi zovomerezeka kwa anthu onse ndipo anawonjezera pistachio zosakwanira monga 20 peresenti ya caloric kudya kwa theka la iwo.
Gulu lodyera pistachio linawonetsa kusintha kwakukulu kwambiri poyerekezera ndi kulamulira m'magawo angapo, kuphatikizapo:
- cholesterol wathunthu
- Cholesterol LDL
- chiuno chozungulira
- kusala magazi shuga
Zam'mwamba za Calories
Pistachios, komanso mtedza wina, akhoza kukhala ndi makilogalamu ambiri chifukwa cha mafuta awo. Ngati mudya mtedza wa pistachio 3, mwangowonjezerapo ma makilogalamu 474 tsiku lililonse. Icho ndi pafupifupi hamburger kotala pounder. Ngakhale kuti izi zingawoneke ngati chotupitsa chokwanira, maphunzirowa sanaonepo phindu lililonse lopindulitsa mwa omwe akudya mtedza wa pistachio tsiku ndi tsiku.
Pansi
Pistachios ndi zakudya zopatsa thanzi kuti muwonjezere zakudya zanu. Iwo angathandizenso pakweza makilogalamu abwino a kolesterolini , koma kupitiriza kuphunzira n'kofunika.
> Zosowa
- > Dreher ML. Mtedza wa Pistachio: maonekedwe ndi ubwino wathanzi. Malingaliro Othandiza . 2012; 70 (4): 234-240. lembani: 10.1111 / j.1753-4887.2011.00467.x.
- > Gulati S, Misra A, Pandey RM, Bhatt SP, Saluja S. Zotsatira za mtedza wa pistachio zomwe zimapangidwira thupi, zamagetsi, zotupa ndi zowonjezereka m'magazi a ku Asia omwe ali ndi matenda ochepetsa thupi: Kuthamanga kwa 24-wk, randomzed control control. Zakudya zabwino . 2014; 30 (2): 192-197. lembani: 10.1016 / j.nut.2013.08.005.
- National Heart, Lung, ndi Blood Institute: Kodi Metabolic Syndrome ndi chiyani? (2015)