Manate a Pistachio a na le Melemo e Molemo oa Pelo
O na le linate tsa pistachio? Li ka ba karolo ea lijo tse nepahetseng le lithuto tse fumanoang li fumana hore li ka ba le liphello tse molemo ka k'holingolole le lefu la metsolic.
Linate tsa pistachio ke litholoana tsa litholoana tsa sefate sa pistachio ( Pistacia vera ) le setsoalle se haufi le li-cashews. Sefate sena se hlaha haholo-holo ho Middle East, haholo-holo Turkey le Iran. Le hoja likhetla ka tlhaho li na le 'mala o mofubelu o mofubelu, ka linako tse ling li-processors li labala sekhetla se ka ntle se khubelu kapa se tala.
Boitsebiso bo nang le phepo ka linate tsa Pistachio
Linate tsa pistachio ke bohobe bo nang le phepo e nepahetseng 'me li na le:
- thiamin (vithamine B1) e thusa 'mele oa hao hore o fetole lik'habohaedreite ka matla
- potasiamo ke diminerale e thusang ho felisa phello e kotsi ea sodium khatello ea mali
- li-phytosterol le k'holeseterole li na le sebopeho le tšebetso e tšoanang ka maleng a hao ho fokotsa tšelo ea k'holeseterole
- magnesiamo ke diminerale, mme ho haelloa ho amahanngoa le maemo a phahameng a LDL
- vithamine B6 e ka thusa ho fokotsa kotsi ea lefu la pelo
- lik'hilojule: 158 ka li-kernels tse 49
Ho phaella moo, pistachios e na le fiber le litebelisoa tse ngata tsa polyunsaturated le monounsaturated mafura, a kopantsoeng le ho ntlafatsa litekanyetso tsa k'holeseterole le ho khothalletsa bophelo bo botle ba pelo.
Tšusumetso ea Pistachio ho High Cholesterol
Liphuputso tse ngata li hlahloba liphello tsa linate tsa pistachios tsa k'holeseterole e amehang batho ba nang le litekanyetso tse phahameng tsa k'holeseterole ba neng ba ja pistachio e le karolo ea 15 ho isa ho 20 lekholong ea lijo tsa letsatsi le letsatsi.
Liphuputso tse ngata li bontša hore ho ja li-ounces tse 3 tsa manate a pistachio ka letsatsi, li-handful tse ka bang 2, ka khoeli e le 'ngoe li ka hlahisa li-high-density lipoprotein ( HDL ), kapa "cholesterol" e ntle, ho fihlela ka karolelano ea karolo ea 15 lekholong.
Litho tse nyenyane tsa lipoprotein ( LDL ) le triglycerides li bonahala li le tlaase haholo lithutong tsena, empa li sa rate haholo.
Bafuputsi ba khothaletsa lithuto tsa morao-rao ho tiisa seo ba se fumaneng empa ba utloa hore data e fana ka maikutlo a ho ja linate tsa pistachio tse ka hlahisang k'holeseterole ea "molemo".
Pistachios Thusa bakuli ba nang le lefu la Metabolic
Phahameng e phahameng ea triglyceride le tekanyo e tlaase ea k'holeseterole ea HDL ke tse peli ho tse tharo tsa kotsi tse bakoang ke ts'ebetso e hlokahalang hore ngaka ea hao ea bophelo bo botle e u fe lefu la ts'oaetso ea mafu. Ha u na le mabaka a mangata a kotsi, ho eketsa kotsi ea ho otloa ke lefu, lefu la tsoekere le lefu la pelo.
Lintho tse ling tsa kotsi li kenyeletsa:
- "eistline" e khōlō "e entsoeng ka mela" e bontšang mafura a mangata ka mpeng
- khatello e phahameng ea mali, kapa haeba u noa meriana ea ho phekola boemo bona
- ho itima lijo tse phahameng tsa tsoekere, kapa haeba u noa meriana ho phekola boemo bona
Phuputsong ea libeke tse 24 ea batho ba 60 ba nang le lefu la metsolic e phatlalalitsoeng koranteng ea Nutrition , bafuputsi ba behile lijo tse tloaelehileng le mokhoa oa boikoetliso ho bohle ba kenang karolo 'me ba eketsa pistachios e sa tsitsitseng e le karolo ea 20 lekholong ea lijo tsa caloric bakeng sa halofo ea bona.
Sehlopha sa ho ja pistachio se bontšitse ntlafatso ea bohlokoa ha e bapisoa le taolo e mengata, ho akarelletsa:
- k'holeseterole eohle
- Cholesterol ea LDL
- sehlahareng sa maoto
- ho itima lijo tsa mali
Li-calories tse phahameng
Pistachios, hammoho le linate tse ling, li na le lik'hilojule tse ngata ka lebaka la lihlahisoa tsa tsona tse mafura. Haeba u ja li-ounces tse 3 tsa linate tsa pistachio, u kenyelitse li-calories tse 474 ho e noa letsatsi le leng le le leng. Ke hoo e ka bang halofo ea kotara ea hamburger. Le hoja sena se ka 'na sa bonahala eka ke senojo se phahameng sa lik'halori, liphuputso ha lia ka tsa bona leha e le efe ea bohlokoa bo boima ho barupeluoa ba jang linate tsa pistachio letsatsi le leng le le leng.
Ntho e ka tlaase
Pistachios ke bohobe bo nang le phepo e ntle ho eketsa lijo tsa hau. Ba ka boela ba thusa ka ho phahamisa maemo a hao a k'holeseterole e ntle , empa ho ntse ho hlokahala thuto e eketsehileng.
> Mohloli
- > Dreher ML. Manate a Pistachio: ho hlophisoa le melemo ea bophelo bo botle. Tlhahlobo ea phepo e nepahetseng . 2012; 70 (4): 234-240. doi: 10.1111 / j.1753-4887.2011.00467.x.
- > Gulati S, Misra A, Pandey RM, Bhatt SP, Saluja S. Liphello tsa linate tsa pistachio tse entsoeng ka 'mele, metsolic, ho ruruha le ho imeloa kelellong maindia a Maindia a Asia a nang le lefu la metabolic: A 24-wk, a laola leihlo la ho laola. Nutrition . 2014; 30 (2): 192-197. doi: 10.1016 / j.nat.2013.08.005.
- National Heart, Lung, le Blood Institute: Ke'ng ea Metabolism Syndrome? (2015)