Pistachios suna da dadi sosai kuma suna tafiya da kyau tare da kusan kowane abinci, duka mai dadi da gishiri. Babban koma bayan da jama'a ba sa cin pistachios da yawa kamar yadda ya kamata shine saboda farashin su. Yana daya daga cikin goro mafi tsada a yau, duk da haka, cinsa yana da kyau, kuma a cikin wannan rubutu za mu fahimci dalilin da ya sa muka faɗi haka.
Anan za mu koyi komai game da pistachios, daga ƙimar abincin su zuwa matsakaicin adadin da za mu iya ci kowace rana. Za mu kuma ga wasu ra’ayoyi game da yadda ake cin su da kuma cewa ba ɗaya bayan ɗaya ba ne kamar bututu a ranar Lahadi da rana ko popcorn a fina-finai.
Za mu kuma koyi game da fa'idodi da yiwuwar contraindications, saboda a, yana da lafiya sosai na goro, amma ba kowa ba ne zai iya ƙara shi a cikin abincin yau da kullum ko na mako-mako. Sama da duka, yana da alaƙa da tsarin pistachio, wato, idan na halitta ne (kawai toasted) ko kuma an yi masa gishiri.
Valuesimar abinci mai gina jiki
Pistachios suna da lafiya sosai. Matsakaicin adadin wannan busasshen 'ya'yan itace zai zama gram 28. A cikin wannan kashi za mu iya samun:
- Makamashi: 159 adadin kuzari
- Nauyi: 13 g
- Daga ciki cikakken: 10 grams
- Carbohydrates: 8 grams
- Fiber: 3 gram
- Sunadaran: 6 grams
- Gishiri: 6 MG na gishiri (idan mun saya su gishiri)
Pistachios sun fi kyau saya na halitta ko gasashe. Dole ne ku guje wa waɗanda suke da gishiri, tun da ba su da lafiya.
Pistachios yana samar da bitamin na rukunin B, da kuma bitamin A, C da E. Baya ga ma'adanai masu mahimmanci kamar potassium, calcium, zinc, iron, magnesium, phosphorus da selenium. Suna kuma da kusan gram 7 na fiber a kowace gram 100 na pistachios. Kar mu manta da sinadarin omega 3 da omega 6 masu muhimmanci ga jikin mu.
Muna kuma da gram 20 na furotin ga kowane gram 100 na wannan goro. Tare da wannan duka, tabbas yanzu mun fahimci dalilin da ya sa ya kasance daya daga cikin goro da masu cin ganyayyaki da masu cin ganyayyaki suka fi cinyewa, kuma shi ne cewa yana samar da kusan dukkanin abubuwan gina jiki da jikin dan Adam ke bukata.
1/2 kofin hidima na pistachios yana ba da gram 18 na carbohydrates da gram 6 na fiber. Kamar sauran kwayoyi, pistachios suna da a low glycemic index. An nuna lafiyayyen kitse da fiber don taimakawa wajen rage hauhawar sukarin jini bayan cin sauran abinci masu wadatar carbohydrate.
Amfanin
Cin pistachios kullum yana da amfani mai mahimmanci ga lafiyar mu. Duk abin da muke ci yana da sakamako a jikinmu, ko dai a cikin ɗan gajeren lokaci ko a cikin dogon lokaci. Shi ya sa yana da matukar muhimmanci mu ci abinci mai kyau da kuma ci ta hanyoyi daban-daban da kuma rufe dukkan sinadarai da jikinmu ke bukata ya rika aiki a tsawon yini.
Mai arziki a cikin antioxidants
Antioxidants suna da mahimmanci ga lafiya. Suna hana lalacewar sel kuma suna taka muhimmiyar rawa wajen rage haɗarin cututtuka, kamar ciwon daji. Pistachios ya ƙunshi ƙarin antioxidants fiye da sauran kwayoyi da tsaba. A gaskiya ma, kawai gyada da pecans sun ƙunshi ƙarin.
Daga cikin kwayoyi, pistachios suna da mafi girman abun ciki na lutein da zeaxanthin, duka biyu masu mahimmanci antioxidants ga lafiyar ido.
Suna kare idanu daga lalacewa ta hanyar shuɗi mai haske da macular degeneration mai alaka da shekaru, yanayin da ya shafi hangen nesa na tsakiya ko rasa.
Bugu da ƙari, biyu daga cikin mafi yawan ƙungiyoyin antioxidants a cikin pistachios, polyphenols da tocopherols, na iya taimakawa wajen kare kariya daga ciwon daji da cututtukan zuciya. Abin sha'awa shine, antioxidants a cikin pistachios suna samun dama sosai a cikin ciki. Saboda haka, sun fi dacewa a sha yayin narkewa.
mai kyau ga zuciya
A cewar masana, pistachios na taimakawa lafiyar zuciya. Wannan ya biyo bayan kasancewarta da alhakin hana oxidation na cholesterol, wanda shine ke haifar da taruwa a cikin arteries kuma yana haifar da toshewa wanda daga baya ya haifar da matsalolin hawan jini kuma, a ƙarshe, bugun zuciya da bugun jini.
Abincin mai matsakaici-mai mai da ke ɗauke da pistachios yana rage hawan jini da juriya na jijiyoyin jini a lokacin matsanancin damuwa idan aka kwatanta da abincin yammacin yamma. Babban abun ciki na kwayoyin na pistachios kuma yana sanya su abun ciye-ciye mai lafiyan zuciya. Phytosterols sun fito ne daga tsire-tsire, amma saboda suna kama da tsari da cholesterol, suna gasa da cholesterol don iyakance sha.
Inganta narkewa
Wani fa'idar pistachios shine yana taimaka mana wajen daidaita jigilar hanji. Kafin mu ga cewa yana da kyakkyawar gudummawar fiber, tunda ya kai kashi 10% na shi. Wannan zai taimaka mana mu guje wa maƙarƙashiya kuma zai taimaka mana wajen tsaftace jiki, inganta narkewa da rage yawan sukarin jini.
Pistachios suna da yawan fiber, tare da hidimar da ke ɗauke da gram 3. Fiber yana motsawa ta cikin tsarin narkewa galibi ba a narkewa, kuma wasu nau'ikan fiber suna narkewa ta hanyar ƙwayoyin cuta masu kyau a cikin hanjin ku, waɗanda ke aiki azaman prebiotics.
Daga nan sai kwayoyin cuta na hanji ke haifar da fiber zuwa cikin gajeriyar sarkakiyar fatty acid, wanda zai iya samun fa'idodin kiwon lafiya da yawa, gami da rage haɗarin haɓaka cututtukan narkewa, ciwon daji, da cututtukan zuciya. The butyrate watakila shi ne mafi fa'ida daga cikin wadannan gajerun fatty acids. An nuna cin pistachios yana ƙara yawan ƙwayoyin cuta masu haifar da butyrate a cikin hanji fiye da cin almond.
Mawadaci a cikin furotin
Idan aka yi la'akari da yawan furotin, waɗannan kwayoyi galibi sune mafi soyuwa ga 'yan wasa waɗanda galibi sukan saba cin pistachios da yawa kafin horon da aka haɗe da yogurt, ko a cikin kwano na 'ya'yan itace.
Giram 28 na pistachios ya ƙunshi adadin kuzari 159, idan aka kwatanta da adadin kuzari 185 don walnuts da adadin kuzari 193 na pecans. Tare da furotin wanda ya ƙunshi kusan 20% ta nauyi, pistachios shine na biyu kawai ga almonds idan yazo da abun ciki na furotin.
Hakanan suna da mafi girman adadin mahimman amino acid, tubalan gina jiki, fiye da kowane goro. Ana ɗaukar waɗannan amino acid suna da mahimmanci saboda jiki ba zai iya samar da su ba, don haka dole ne mu same su daga abinci. A halin yanzu, ana ɗaukar sauran amino acid masu mahimmanci, wanda ke nufin cewa suna iya zama mahimmanci a wasu yanayi, ya danganta da lafiyar kowane mutum.
Ɗaya daga cikin waɗannan amino acid masu mahimmanci shine L-arginine, wanda ke wakiltar 2% na amino acid a cikin pistachios. Ana canza shi zuwa nitric oxide a cikin jiki, wanda wani sinadari ne wanda ke sa jijiyoyin jini su fadada, yana taimakawa jini.
Taimaka don rage nauyi
Duk da kasancewar abinci mai yawan kuzari, goro na ɗaya daga cikin abincin abokantaka don asarar nauyi. Kodayake ƙananan binciken sun kalli tasirin pistachios akan nauyin nauyi, waɗanda suke wanzu suna da ban sha'awa.
Pistachios suna da wadata a cikin fiber da furotin, wanda ƙara ji na cikawa da kuma taimakawa wajen cin abinci kaɗan. Wani abu mai yuwuwa yana ba da gudummawa ga kaddarorin asarar nauyi na pistachios shine cewa kitsen su bazai cika cika ba.
A gaskiya ma, bincike ya nuna malabsorption na mai daga kwayoyi. Wannan shi ne saboda wasu abubuwan da ke cikin kitse suna shiga cikin bangon tantanin halitta, suna hana shi narkewa a cikin hanji. Hakanan, pistachios shelled suna da kyau don cin abinci mai hankali, kamar yadda cire harsashi yana ɗaukar lokaci kuma yana rage yawan amfani. Har ila yau, ragowar harsashi suna ba mu alamar gani na nawa muka ci.
farfadowar tsoka
Idan aka kwatanta da sauran kwayoyi, pistachios suna da mafi girman kaso na mahimman amino acid da kuma mafi girman kashi na amino acid mai rassa (BCAAs). Amino acid mai sarkar reshe na iya inganta farfadowar tsoka bayan motsa jiki.
Koyaya, yawancin bincike suna mai da hankali kan kariyar amino acid mai sarƙaƙƙiya maimakon abinci mai ba da BCAA, kuma sakamakon ya gauraya. Duk da haka, babu isasshen shaida don tallafawa yin amfani da abubuwan BCAA don haɓaka aiki, gina tsoka, ko taimakawa tsokoki su dawo bayan motsa jiki. Amma cin abinci mai ɗauke da furotin yana ƙara yawan cin BCAA kai tsaye.
Sashi da yadda ake cin su
Masana sun yi nuni da cewa a kowace rana mu rika cin goro kusan giram 40 ko 50 na goro iri-iri, amma idan ta kowacce fuska muna son shan pistachios ne kawai, za mu iya yin hakan ba tare da wata matsala ba, muddin yanayin lafiyarmu bai dace da goro ba. ƙungiyoyin jama'a suna cikin haɗarin da muka nuna a cikin contraindications.
Idan kawai muna so mu cinye pistachios a rana, bai kamata mu wuce gram 40 ba, tun da yake, tare da sauran abincin da muke cinyewa a ko'ina cikin yini, na iya haifar da wasu sakamako masu illa kamar wuce haddi na fiber. Hakanan, idan suna da gishiri, za mu ji ƙishirwa sosai kuma za mu iya ƙara hawan jini.
Za mu iya cin wannan busasshiyar 'ya'yan itace a cikin salads, creams, juices, tare da hatsi, a cikin biscuits, kukis na gida, tare da taliya, kirim na goro, muffins, ice cream, tare da nama, kifi, kirim na kayan lambu, miya, akan pizzas, da dai sauransu.
Contraindications
Kamar yadda muka kirga amfanin sa, mu ma muna kirga contraindications. Wannan busasshen 'ya'yan itace mai daɗi da cikakke yakamata a cinye su cikin matsakaicin matsakaici ga waɗanda ke da abinci mai da hankali kan rasa nauyi. Hakanan ba a ba da shawarar cinye pistachios masu daidaitawa ba, ƙasa da haka idan muna da matsaloli tare da hawan jini da riƙe ruwa.
matsalolin koda
Daya daga cikin mafi tsanani da kuma kai tsaye contraindications na pistachios ne koda matsaloli. Masu fama da ciwon koda bai kamata su sha wannan busasshen 'ya'yan itacen ba saboda yawan sinadarin potassium, tunda yana kara aikin koda kuma yana haifar da ciwon koda da rikitarwa.
Yin amfani da pistachios baya haifar da matsalolin koda da kansa, amma yana iya zama cutarwa ga masu fama da shi.
Maƙarƙashiya da matsalolin hanji
Matsalolin narkewar abinci suna da tasiri na gama gari na cin yawancin pistachios. Wadannan yawanci suna da babban darajar calorific. Wato suna samar da zafi mai yawa bayan an daidaita su a cikin jiki. Shi ya sa za su iya haifar da kumburi.
Gudun hanji mai ban haushi bayan cin abinci mai yawa pistachios yana da alaƙa da fiber. Wannan fiber na iya ƙara yawan ƙwayoyin cuta na hanji kuma yana haifar da wasu matsalolin lafiya, kamar maƙarƙashiya ko ciwon ciki.
Fructan
Likitoci sun gargadi mutane da su guji cin abinci mai yawa saboda wani sinadarin da aka fi sani da fructan. Fructan hankali ba na kowa ba ne kuma ba shi da haɗari.
Amma wannan azancin na iya haifar da matsalolin lafiya iri-iri. Wasu matsalolin na iya zama kumburi, kumburin ciki, ciwon ciki, maƙarƙashiya, da gudawa.