Ingabe amaPistachios Nuts?

-Delile

• Ayini amantongomane?
• Ayini ama-pistachio?
• Izinzuzo zezempilo zama-pistachio
• Okubalulekile

Amnandi futhi anomsoco, ama-pistachio adliwa njengesidlo futhi asetshenziswa njengesithako ezitsheni eziningi.

Umbala wazo oluhlaza ubenza bathandwe okhilimu, amakhekhe, izimpahla ezibhakiwe, amaswidi, ibhotela, uwoyela namasoseji, njengoba bengeza umbala ohlukile nowemvelo nokunambitheka.

Kodwa-ke, uma une-nut yokungezwani komzimba noma ungaqiniseki nje, kungenzeka wazibuza ukuthi ayini ngempela ama-pistachios nokuthi angabomndeni wamantongomane yini.

Lo mbhalo uchaza ukuthi ama-pistachio angamantongomane futhi ubuyekeza ezinye zezinzuzo zezempilo zokudla ama-pistachio.

Ayini amantongomane?

Lapho abantu abaningi becabanga ngamantongomane, bacabanga ngezinhlamvu ezincane ezinzima njengama-alimondi, ama-walnuts, ama-cashews, namantongomane.

Kodwa-ke, akukhona konke ukudla abantu abavame ukukucabanga njengamantongomane okuhlukaniswe njengalokho okunjalo.

Izingxenye eziningana zezitshalo zivame ukuqoqwa ndawonye ngaphansi kwegama elithi "amantongomane" (1):

• Amantongomane eqiniso ezitshalo. Lezi yizithelo ezinegobolondo elingenakudliwa elinzima nembewu. Igobolondo alivuli ukuze ikhulule imbewu yodwa. Amantongomane angempela afaka ama-chestnut, ama-hazelnuts nama-acorn.
• Imbewu yama-drupes. Ama-Drupes izithelo eziyinyama ezizungeze itshe noma umgodi oqukethe imbewu. Ezinye izinhlamvu ze-drupe ezivame ukubizwa ngokuthi amantongomane zifaka ama-alimondi, ama-cashews, ama-pecans, ama-walnuts, kanye ne-coconut.
• Enye imbewu. Lokhu kufaka imbewu engenayo indawo ebiyelwe, njengamantongomane kaphayini namantongomane e-gingko, kanye nembewu ebiyelwe ngaphakathi kwesithelo, njengama-macadamias namakinati.

Yize konke lokhu kuhluke kakhulu kumbono wezitshalo, ngamagama okupheka futhi kukonke, konke kubizwa ngamantongomane.

Amantongomane omuthi yi-allergen ejwayelekile futhi afaka phakathi amantongomane angempela nembewu evela esihlahleni ().

Amantongomane eqiniso ezitshalo ayizithelo ezinegobolondo elinzima elingadleki nembewu, njengama-chestnuts nama-hazelnut. Noma kunjalo, ukusetshenziswa okuvamile nokupheka kufaka nezimbewu ezahlukahlukene, ezinjengama-alimondi, ama-cashews, amantongomane ephayini, ama-macadamias namantongomane.

Ayini ama-pistachio?

I-Pistachio ingabhekisa kunoma yiluphi lwezinhlobo zemithi eziningana ze- IPistacia uhlobo, oluyingxenye yomndeni ofanayo namasheya, umango, kanye nobuthi i-ivy (3).

Noma kunjalo, IPistacia vera ukuphela kwesihlahla esikhiqiza izithelo ezidliwayo, ezaziwa kakhulu ngokuthi ama-pistachio.

IPistachio idabuka eNtshonalanga ye-Asia kanye naseMpumalanga Ephakathi, futhi ubufakazi bukhombisa ukuthi izithelo zalesi sihlahla sezidliwe iminyaka engaphezu kwengu-8,000 (3, 4).

Namuhla, abakhiqizi abakhulu bama-pistachio yi-Iran, i-United States kanye namazwe aseMedithera (5).

Izihlahla zepistachio zikhula ezindaweni ezomile futhi zingafinyelela kumamitha ayi-12 ukuphakama (4).

Entwasahlobo, izihlahla zihlakulela amaqoqo ezinjengezithelo zomvini zezithelo ezinombala oluhlaza, ezaziwa ngokuthi ama-drupes, eziqina kancane kancane zibe bomvu.

Ngaphakathi kwesithelo kukhona imbewu eluhlaza kanye nsomi, okuyingxenye edliwayo yesithelo.

Njengoba izithelo zivuthwa, igobolondo liqina futhi lihlukane livuleke nge-pop, kuveze imbewu ngaphakathi. Izithelo ziyakhiwa, zihlanganiswe, zomiswe, futhi zivame ukosa ngaphambi kokuthengiswa.

Ngoba ama-pistachio ayimbewu yedrupe, ayisiyo inathi yangempela yezitshalo. Kodwa-ke, ezweni lokupheka, ama-pistachio aphathwa njengamantongomane, futhi ahlukaniswa njengesihlahla somuthi i-allergen (4,).

Ama-pistachios ayimbewu yezithelo ze IPistachio vera isihlahla, esikhiqiza amaqoqo ezithelo ezincane eziqina kancane futhi zihlukane, kuveze imbewu ngaphakathi. Yize ziyimbewu, zibhekwa njengamantongomane ezindaweni zokupheka futhi zihlukaniswa njengesihlahla somuthi esiyi-allergen.

Izinzuzo zezempilo zama-pistachio

Ama-pistachios anomsoco kakhulu futhi anamandla. Cishe ama-ounces ama-3.5 (amagremu ayi-100) wamantongomane eluhlaza we-pistachio ahlinzeke ()

• Amakholori: 569
• Amaprotheni: 21 amagremu
• AmaCarbs: 28 amagremu
• Amafutha: 46 amagremu
• I-fiber yokudla: 10.3 amagremu
• Yethusi: I-144% ye-Daily Value (DV)
• Uvithamini B6: U-66% we-DV
• Thiamine: Ama-58% we-DV
• I-Phosphorus: Ama-38% we-DV
• Magnesium: Amaphesenti angama-26 e-DV
• Insimbi: 22% we-DV
• Potassium: 21% we-DV
• Izinki: 21% we-DV

Ngokwengeziwe, ama-pistachio aqukethe inani elikhulu le-sodium, selenium, riboflavin, vitamin E, choline, folate, vitamin K, niacin, ne calcium ().

Ukudla amantongomane e-pistachio kuye kwaxhunyaniswa nokuthuthuka kwempilo yenhliziyo ngenxa yamazinga aphezulu amafutha, i-fiber, nama-antioxidants, njenge-carotenoids, i-phytosterols, i-flavonoids ne-resveratrol (4,,).

Kwisifundo esisodwa samasonto amane kubantu abali-15 abane-cholesterol ephezulu ngokulingene, ukudla ama-15% ama-calories nsuku zonke avela kuma-pistachio kunciphise inani eliphelele ne-LDL (embi) cholesterol kanye nokwandisa amazinga we-cholesterol we-HDL (okuhle) ().

Ocwaningweni oluqhathaniswa namaviki ama-4 ezinsizweni ezingama-22, ukudla ama-20% ama-calories azo aphuma nsuku zonke kusuka kuma-pistachio kuthuthukise ukwanda komthambo wegazi futhi kwehlise namazinga kashukela egazini ().

Kuyathakazelisa ukuthi ngaphandle kokuqukethwe okuphezulu kwekhalori, ukudla ama-pistachio akuxhunyanisiwe nokuzuza okukhulu kwesisindo. Kubonakala sengathi lapho bengeza ama-pistachio ekudleni kwabo, abantu abalambile kancane futhi ngokwemvelo banciphisa ukudla kwabo kwamanye ama-calories (4,,,).

Ngakho-ke, ukwengeza ama-pistachio ekudleni kwakho kungaba yindlela enhle yokuqinisa ukudla kwakho okunomsoco nokukhuthaza impilo yenhliziyo ngaphandle kokungeza okhalweni lwakho.

Ama-pistachios anamandla amakhulu futhi acebile kakhulu kumaprotheni, amafutha anempilo, i-fiber yokudla, amavithamini, namaminerali. Ngokwengeziwe, zingakhuthaza impilo yenhliziyo ngokunciphisa i-cholesterol ye-LDL (embi) nokukhulisa i-cholesterol ye-HDL (enhle).

Okubalulekile

Ama-pistachio awawona amantongomane weqiniso wezitshalo. Eqinisweni, bayimbewu edliwayo yezithelo zomuthi wepistachio.

Kodwa-ke, njengezinye imbewu eziningi, zisabhekwa njengenathi ngezinhloso zokupheka, kanye nenathi yesihlahla phakathi kwalabo abanezifo zomzimba.

Uma ukungezwani komzimba womuthi akuyona into oyikhathalelayo, ama-pistachio enza ukwengeza okuhle ekudleni kwakho, ngoba anomsoco kakhulu futhi akhuthaza impilo yenhliziyo.