Pistachio Mkpụrụ Nwere Mmasị Enyi na Enyi
Ị nwere mkpụrụ pistachio ụtọ? Ha nwere ike ịbụ akụkụ nke ihe oriri na ahụike siri ike na-achọpụta na ha nwere ike inwe mmetụta bara uru na cholesterol na ọrịa mgbochi.
Mkpụrụ Pistachio bụ mkpụrụ nke osisi pistachio ( Pistacia vera ) na onye ikwu ya na-akpachi anya. Osisi a bụ isi obodo na Middle East, karịsịa Turkey na Iran. Ọ bụ ezie na ụmụ atụrụ ahụ nwere agba aja aja na-acha ọcha, ndị na-arụ ọrụ mgbe ụfọdụ na-etinye ákwà na-acha ọbara ọbara ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ.
Nutrition Information on Pistachio Nuts
Mkpụrụ Pistachio bụ ihe oriri na-edozi ahụ ma nwee:
- thiamin (vitamin B1) na-enyere ahụ gị aka ịgbanwe carbohydrates n'ime ike
- potassium bụ ịnweta nke na-enyere aka ịkwụsị mmetụta ọjọọ nke sodium na ọbara mgbali elu
- phytosterols na cholesterol nwere usoro yiri nke ahụ na ọrụ n'ime eriri afọ gị iji belata nsị cholesterol
- magnesium bụ ihe ịnweta, a jikọtara ụkọ na ọkwa elu nke LDL
- vitamin B6 nwere ike ime ka ị ghara ịrịa ọrịa obi
- calories: 158 kwa ounce (49 kernels)
Tụkwasị na nke ahụ, pistachios nwere fiber na nnukwu abụba polyunsaturated na abụba ndị dị ndụ, bụ ndị jikọtara iji melite ogo cholesterol ma kwalite obi ike.
Pistachio's Effect on High Cholesterol
Otutu ihe omumu nke nyocha ihe ndi pistachios no na cholesterol tinyere ndi mmadu ndi na enweghi cholesterol choro elu nke riri pistachios dika ihe ruru 15 ruo pasent 20 nke ihe oriri ha caloric kwa ubochi.
Otutu ihe omumu na egosi na iri nri ato nke pistachio kwa ubochi, ihe dika aka abua, maka onwa ato nwere ike ibuli lipoprotein di elu ( HDL ), ma obu cholesterol di nma, rue pasent 15.
Igwe lipoproteins na-adịghị ala ( LDL ) na triglycerides pụtara dị ntakịrị ala na nchọpụta ndị a, ma ọ bụghị budata.
Ndị nnyocha ahụ kwadoro ọmụmụ ihe n'ọdịnihu iji kwado ihe ha chọpụtara ma chee na data ahụ na-eri nri pistachio nwere ike ịwelite cholesterol "ezigbo" gị.
Pistachios enyere ndị ọrịa aka na ọrịa Metabolic
Akwa triglyceride dị elu na obere HDL cholesterol dị elu bụ abụọ n'ime ihe atọ nwere ike ịba uru maka ahụike gị iji nye gị nyocha ọrịa ọrịa metabolic. Ị ga-etinyekwu ihe ize ndụ ị nwere, ọ ga-eme ka ọnyá gị, ọrịa shuga na ọrịa obi gị dịkwuo elu.
Ihe ize ndụ ndị ọzọ gụnyere:
- nnukwu akwara "apụl" nke na-egosi oke abụba n'ime mpaghara abdominal gị
- ọbara mgbali elu, ma ọ bụ ma ọ bụrụ na ị na-aṅụ ọgwụ iji mesoo ọnọdụ a
- elu na-ebu oke ọbara ọbara, ma ọ bụ ma ọ bụrụ na ị na-aṅụ ọgwụ ịgwọ ọnọdụ a
N'ime nnyocha izu iri anọ na anọ nke mmadụ 60 nwere ọrịa ọrịa na-ebipụta na akwụkwọ nri Nutrition , ndị na-eme nchọpụta mere ka ndị nabatara ihe oriri na usoro mmega ahụ kwadoro ya na pasent 20 nke ihe oriri caloric maka ọkara nke ha.
Òtù Pistachio na-eri nri gosipụtara ọganihu dị ịrịba ama ma e jiri ya tụnyere njikwa na ọtụtụ parameters, gụnyere:
- cholesterol zuru ezu
- LDL cholesterol
- agbatị ụkwụ
- na-ebu ọnụ ọbara glucose
Calories ukwu
Pistachios, tinyere mkpụrụ ndị ọzọ, nwere ike ịnwe ọtụtụ calorie n'ihi na ha nwere nnukwu abụba. Ọ bụrụ na ị rie 3 ounces of pistachio nuts, ị dị nnọọ tinye 474 kalori gị oriri kwa ụbọchị. Nke ahụ bụ ihe dị ka elekere anọ nke hamburger. Ọ bụ ezie na nke a nwere ike iyi ka nri calorie dị elu, ọmụmụ ahụ ahụghị uru bara uru ọ bụla n'ime ndị ahụ na-eri pistachio mkpụrụ kwa ụbọchị.
Ndabere ala
Pistachios bụ nri dị mma iji gbakwunye nri gị. Ha nwekwara ike inyere aka n'ịzụlite ọkwa cholesterol gị, ma ọ dị mkpa ka ịmụọkwu ọmụmụ ihe.
> Isi mmalite
- > Dreher ML. Pistachio mkpụrụ: mejupụtara na ike uru uru. Nutrition Nyocha . 2012; 70 (4): 234-240. doi: 10.1111 / j.1753-4887.2011.00467.x.
- > Gulati S, Misra A, Pandey RM, Bhatt SP, Saluja S. Mmetụta nke pistachio akụ na ngwongwo ahụ, metabolic, inflammatory and oxidative stress parameters na Asia India na metabolic ọrịa: A 24-wk, ikpe random ikpe. Nri . 2014; 30 (2): 192-197. Echiche: 10.1016 / j.nut.2013.08.005.
- Ulo Obi, Mkpụrụ obi, na ọbara: Gịnị bụ Ọrịa Metabolic? (2015)