Ama-Pili Nuts Ingabe I-Superfood Nut entsha Ozoyithanda

-Delile

• Ayini Ama-Pili Nuts, Ngokuqondile?
• Izinzuzo Zezempilo ZePili Nuts
• Ingabe I-Pili Nuts Inambitheka Kanjani?
• Ukubamba Okukodwa Okufanele Ukhumbule
• Buyekeza kwe-

Dlulela phambili, matcha. Shaya izitini, amajikijolo. Acai-ya kamuva izitsha ze-acai. Kunenye i-superfood edolobheni.

Emhlabathini wentaba-mlilo wenhlonhlo yasePhilippine kuphakama i-pili nut, inyakazisa imisipha yayo. Lezi zikhonkwane ezimise okwezinyembezi zincane—zisukela ngosayizi ukusuka ku-intshi ukuya kumayintshi angu-3—kodwa ziwumthombo onamandla wemisoco.

Ayini Ama-Pili Nuts, Ngokuqondile?

I-pili (ebizwa ngokuthi "peeley") ifana ne-avocado encane. Baqala umthunzi ohlaza okomnyama bese eba mnyama, okuyindlela owazi ngayo ukuthi bakulungele ukuvunwa nini. Lesi sithelo (naso esidliwayo) siyakhishwa, bese unenathi uqobo lwayo, engavulwa kuphela ngesandla ngocelemba.

"Cabanga nge-avokhado bese kuthi esikhundleni somgodi ngaphakathi kunamantongomane aqhekeka avuleke," kusho uJason Thomas, umsunguli wePili Hunters, iqembu elivuna futhi lithengise amantongomane ama-pili. "Zonke zivunwa ngesandla futhi zikhiyiwe ngesandla. Kuyisilinganiso sabasebenzi esingajwayelekile."

UThomas — umgijimi okhuthazelayo, umgibeli wamadwala, ikhayithi-surfer, umdobi wezentengiselwano nomhambi emhlabeni — wadlala indima enkulu ekuletheni amantongomane e-United States. Ngenkathi edlala i-kite-surfing e-Philippines, wazama i-pili nut okokuqala futhi washaywa umoya. Umsebenzi wakhe omusha empilweni waba ukwazisa abathengi base-U.S. "kunadi we-pili Filipino okunomsoco, okumnandi, futhi okuqhubekayo."

Akekho owayeke wezwa ngamantongomane e-pili e-U.S., ngakho uThomas wathenga amaphawundi ayishumi e-pilis, wawahlwitha emigwaqweni, wabe esendizela e-Los Angeles. Waqonda ezitolo zokudla zezempilo endaweni ~hippest~ eyofuna "izivumelwano zokuxhawula." Ngakho, ngo-2015, kwazalwa uPili Hunters (owayeqanjwe ngokuthi iHunter Gatherer Foods). Kusukela lapho, imakethe yamantongomane anomsoco isikhule kancane kepha, ngokusho kukaThomas, kungekudala izodubula.

Izinzuzo Zezempilo ZePili Nuts

Le superfood inethoni yezinzuzo zezempilo. Ingxenye yamafutha atholakala enathini elilodwa isuka emafutheni anempilo enempilo e-monounsaturated, kusho uThomas. I-FYI, la mafutha aphilile asiza ekwehliseni amazinga amabi we-cholesterol futhi, ngokuhamba kwesikhathi, anciphisa ubungozi besifo senhliziyo, ngokwe-American Heart Association. Ama-Pili nuts nawo ayiprotheyini ephelele, okusho ukuthi ahlinzeka ngawo wonke ama-amino acid abalulekile umzimba wakho okudingeka uwathole ekudleni—into engavamile emithonjeni yamaprotheni asekelwe ezitshalweni.

Ngaphezu kwakho konke lokho, lawa ma-bugger amancane nawo angumthombo omangalisayo we-phosphorus (imaminerali eyisihluthulelo sempilo enhle yamathambo) futhi aqukethe ithani le-magnesium — amaminerali abalulekile we-energy metabolism and mood-abantu abaningi abantula kuwo.

"Le nati ecebile enomsoco iyinhlanganisela enhle ekudleni okunomsoco," kusho isazi sokudla okunempilo esibhalisiwe, uMaya Feller, M.S., R.D., C.D.N. kaMaya Feller Nutrition. "Amantongomane e-Pili abonakala enokuqukethwe okuphezulu kwe-polyphenol ne-antioxidant ngenxa ye-vitamin E nokuqukethwe kwamaminerali okuvela kumanganese nethusi." Ngakho-ke, njengokunye ukudla okulwa ne-antioxidant, zingasiza umzimba wakho ukuthi ulwe nokulimala kwama-radical mahhala futhi zivikele ezifweni. (Okuhlobene: Kungani Udinga Ama-Polyphenols Angaphezulu Ekudleni Kwakho)

Ingxenye yempumelelo ye-pili nut ingafakwa endaweni entsha (ish) yamafutha enempilo etafuleni elipholile lengane. "Ubuhle be-pili nut ukuthi yilawo mafutha aphezulu, i-carb ephansi ... enye indlela abantu abahamba ngayo esitolo bebheka," kusho uThomas. (Sawubona, ukudla keto.)

Ingabe I-Pili Nuts Inambitheka Kanjani?

"Ukwakheka kuthambile, kunebhotela, futhi kuncibilika emlonyeni wakho," kusho uThomas. "I-pili nut ibhekwa njenge-drupe (isithelo esinamanzi esinesikhumba esincane kanye netshe eliphakathi eliqukethe imbewu). Iwuhlobo lwengxube phakathi kwawo wonke amantongomane: i-pistachio, ecebile njenge-macadamia nut, njll." (Okuhlobene: Amantongomane ayi-10 anempilo kakhulu nembewu ongayidla)

Zinganikezwa ziluhlaza, zigazingiwe, zihlumile, zifafazwe, zixutshwe, ziphekwe, zibhakwe, zihlanganiswe nebhotela, futhi zimbozwe ngoshokoledi omnyama ophuzwayo noma okunye ukunambitheka. Amantongomane ePili angatholakala nakukhilimu, ngaphandle kobisi/i-vegan iyogathi ehlukile ebizwa ngokuthi i-Lavva. Ungazisebenzisa futhi esimisweni sakho sokunakekelwa kwesikhumba sezinto ezilwa nokuguga. Umkhiqizo wesikhumba uPili Ani, owenziwe ngobucwebecwe nguRosalina Tan, uqukethe ulayini ogcwele okhilimu, ama-serum, namafutha atholakala emafutheni esihlahla sepili ukuthambisa isikhumba.

Ungazithola zibekwe ezindleleni zezitolo zokudla kwezempilo kanye nezinkampani ezinkulu ezifana ne-Whole Foods. Vele, ungazithenga naku-inthanethi. (Ngiyabonga, i-inthanethi!) Ngokuvamile, zibiza cishe ama- $ 2 kuye ku- $ 4 ngehora elilodwa. Amantongomane kaPili abiza kakhulu kunamanye amantongomane amaningi ngenxa yakho konke ukulungiselela ngaphambi kokufinyelela kubathengi.

Ukubamba Okukodwa Okufanele Ukhumbule

Kodwa-ke, imboni ye-pili nuts akuyona yonke uthingo nokukhanya kwelanga:

"Ngokufana namasheya, amantongomane ama-pili asebenza kakhulu, ngakho ayabiza," kusho uThomas. "Uma kungenjalo, kungenzeka ukuthi awutholi umkhiqizo ongcono kakhulu noma kukhona umuntu ohlaselwa esikhungweni sokuhlinzeka futhi, ngokuvamile, ngabantu abampofu. Kuyimboni encane ozoyibona iqhuma futhi, ngeshwa , thengiswa."

Ngakho-ke bheka izinkampani ezisobala ngezinqubo zazo, kanye ne-splurgelabo ngakho-ke ungajabulela amantongomane ama-pili njengokwelashwa okulungile. Ukusuka lapho, "i-pili nut izoba nkulu eminyakeni eyishumi ezayo; isitshalo esipholile futhi isibhakabhaka siwumkhawulo," kusho uThomas.

Buyekeza kwe-