Kodi Pistachios mtedza?

Zamkati

• Kodi mtedza ndi chiyani?
• Kodi pistachios ndi chiyani?
• Mapindu a pistachios
• Mfundo yofunika

Zakudya zokoma komanso zopatsa thanzi, ma pistachios amadyedwa ngati chotupitsa ndipo amagwiritsidwa ntchito ngati cholowetsera muzakudya zambiri.

Mitundu yawo yobiriwira imawapangitsa kukhala otchuka m'mazira oundana, zotsekemera, zinthu zophika, maswiti, batala, mafuta, ndi masoseji, chifukwa amawonjezera utoto wosiyanasiyana ndi kukoma.

Komabe, ngati muli ndi vuto la mtedza kapena simukudziwa, mwina mukudabwa kuti pistachios ndi chiyani komanso ngati ali m'banja la nati.

Nkhaniyi ikufotokoza ngati ma pistachios ndi mtedza ndikuwunikiranso zina mwazabwino za kudya ma pistachio.

Kodi mtedza ndi chiyani?

Anthu ambiri akaganiza za mtedza, amaganiza za timitengo tating'onoting'ono tambiri ngati maamondi, mtedza, mamba, ndi mtedza.

Komabe, si zakudya zonse zomwe anthu amaganiza kuti ndi mtedza zomwe zimawerengedwa kuti ndi zotere.

Zigawo zingapo zazomera nthawi zambiri zimakhala m'magulu akuti "mtedza" (1):

• Mtedza weniweni wa botanical. Izi ndi zipatso zokhala ndi chipolopolo chosavuta kudya ndi mbewu. Chipolopolocho sichimatseguka kuti chimasule yekha. Mtedza weniweni umaphatikizapo mabokosi, mtedza, ndi zipatso.
• Mbewu za Drupes. Drupes ndi zipatso zokhala mozungulira mwala kapena dzenje lokhala ndi mbewu. Mbeu zina zotchedwa drupe zomwe zimatchedwa mtedza zimaphatikizapo maamondi, ma cashews, pecans, walnuts, ndi coconut.
• Mbewu zina. Izi zimaphatikizapo mbewu zopanda chotchinga, monga mtedza wa paini ndi mtedza wa gingko, komanso mbewu zotsekedwa mkati mwa chipatso, monga macadamias ndi mtedza.

Ngakhale zonsezi ndizosiyana kwambiri ndi malingaliro azomera, m'mawonekedwe ophikira komanso onse, onse amatchedwa mtedza.

Mtedza wamitengo ndizofala kwambiri ndipo umaphatikizapo mtedza weniweni ndi mbewu zomwe zimachokera mumtengo ().

Mtedza weniweni wa botanical ndi zipatso zokhala ndi chipolopolo chosavuta kudya ndi mbewu, monga ma chestnuts ndi mtedza. Komabe, kugwiritsa ntchito wamba komanso kophikira kumaphatikizaponso mbewu zosiyanasiyana, monga maamondi, ma cashews, mtedza wa paini, macadamias, ndi mtedza.

Kodi pistachios ndi chiyani?

Pistachio atha kutanthauza mtundu uliwonse wa mitundu ya mitengo ya Pistacia mtundu, womwe ndi gawo limodzi la ma cashews, mango, ndi ivy zakupha (3).

Komabe, Pistacia vera ndiye mtengo wokhawo womwe umabala zipatso zodyedwa, zomwe zimadziwika kuti pistachios.

Pistachio imapezeka ku Western Asia ndi Middle East, ndipo umboni ukusonyeza kuti zipatso za mtengowo zidadyedwa kwa zaka zoposa 8,000 (3, 4).

Masiku ano, opanga ma pistachios akuluakulu ndi Iran, United States, ndi mayiko aku Mediterranean (5).

Mitengo ya Pistachio imakula mumadera ouma ndipo imatha kutalika mpaka mamita 12 (4).

M'chaka, mitengoyo imapanga masango ngati zipatso zamphesa zobiriwira zobiriwira, zotchedwa drupes, zomwe zimauma pang'onopang'ono ndikusintha.

Mkati mwa chipatsocho muli mbewu yobiriwira ndi yofiirira, yomwe ndi gawo lodyedwa la chipatsocho.

Zipatsozo zikayamba kupsa, chipolopolocho chimayamba kulimba ndi kugawanika ndi pop, zomwe zimavumbula mbeuyo mkati. Zipatsozi amazitola, kuzitakata, kuziumitsa, ndipo nthawi zambiri amawotcha asanagulitsidwe.

Chifukwa ma pistachios ndi mbewu ya drupe, si mtedza weniweni wa botanical. Komabe, mdziko lophikira, ma pistachio amatengedwa ngati mtedza, ndipo amatchulidwanso ngati mtedza wa mtedza (4,).

Pistachios ndi mbewu za zipatso za Pistachio vera mtengo, womwe umatulutsa masango azipatso zazing'ono zomwe pang'onopang'ono zimawuma ndikugawana, ndikuwonetsa mbeuyo mkati. Ngakhale kuti ndi mbewu, amawerengedwa kuti ndi mtedza m'malo ophikira ndipo amadziwika kuti ndi mtedza wokhala ndi mitengo.

Mapindu a pistachios

Pistachios ndi yopatsa thanzi komanso yowonjezera mphamvu. Pafupifupi ma gramu 100 a mtedza wa pistachio wobiriwira umapereka ():

• Ma calories: 569
• Mapuloteni: 21 magalamu
• Ma carbs: Magalamu 28
• Mafuta: Magalamu 46
• CHIKWANGWANI cha zakudya: 10.3 magalamu
• Mkuwa: 144% ya Daily Value (DV)
• Vitamini B6: 66% ya DV
• Thiamine: 58% ya DV
• Phosphorus: 38% ya DV
• Mankhwala enaake a: 26% ya DV
• Chitsulo: 22% ya DV
• Potaziyamu: 21% ya DV
• Nthaka: 21% ya DV

Kuphatikiza apo, ma pistachios amakhala ndi sodium, selenium, riboflavin, vitamini E, choline, folate, vitamini K, niacin, ndi calcium ().

Kudya mtedza wa pistachio kumalumikizidwa ndi thanzi la mtima chifukwa chokhala ndi mafuta athanzi ambiri, ma fiber, ndi ma antioxidants, monga carotenoids, phytosterols, flavonoids, ndi resveratrol (4,,).

Pakafukufuku umodzi wamasabata anayi mwa anthu 15 omwe ali ndi cholesterol yochepa kwambiri, kudya 15% yama calories tsiku lililonse kuchokera ku pistachios kumachepetsa cholesterol chonse ndi LDL (choyipa) ndikuwonjezera ma cholesterol a HDL (abwino) ().

Pakafukufuku wofananira kwa milungu inayi kwa anyamata 22, kudya 20% yama calories tsiku lililonse kuchokera ku pistachios kumathandizira kukweza kwa mitsempha yamagazi ndikuchepetsa cholesterol komanso shuga m'magazi ().

Chosangalatsa ndichakuti, ngakhale ali ndi ma calorie ambiri, kudya pistachios sikulumikizana ndi kunenepa kwambiri. Zikuwoneka kuti powonjezera ma pistachios pazakudya zawo, anthu samakhala ndi njala ndipo amachepetsa kudya kwawo ma calories ena (4,,,).

Chifukwa chake, kuwonjezera ma pistachios pazakudya zanu ikhoza kukhala njira yabwino yolimbikitsira zakudya zanu komanso kulimbikitsa thanzi la mtima popanda kuwonjezera m'chiuno mwanu.

Pistachios ndi yowonjezera mphamvu ndipo imakhala ndi mapuloteni ambiri, mafuta abwino, zakudya zamagetsi, mavitamini, ndi mchere. Kuphatikiza apo, atha kulimbikitsa thanzi la mtima pochepetsa cholesterol cha LDL (choyipa) ndikulimbikitsa cholesterol ya HDL (yabwino).

Mfundo yofunika

Pistachios si mtedza weniweni wa botanical. M'malo mwake, ndi mbewu zodyedwa za chipatso cha mtengo wa pistachio.

Komabe, monga mbewu zina zambiri, zimawerengedwa kuti ndi mtedza wophikira, komanso nati yamtengo pakati pa omwe ali ndi chifuwa.

Ngati zovuta za mtedza wamtengo sizimakukhudzani, ma pistachios amakuthandizani kwambiri pazakudya zanu, chifukwa ndizopatsa thanzi kwambiri komanso zimalimbikitsa thanzi la mtima.