Na li-Pistachios Nuts?

Litaba

• Linate ke eng?
• Li-pistachio ke eng?
• Melemo ea bophelo ea li-pistachio
• Ntlha ea bohlokoa

Li-pistachio tse monate le tse matlafatsang li jeoa e le seneke 'me li sebelisoa e le motsoako oa lijana tse ngata.

Mmala oa tsona o motala o li etsa hore li ratoe ka har'a li-ice cream, li-confection, thepa e besitsoeng, liswiti, botoro, oli le lisose, kaha li eketsa 'mala le tatso ea tlhaho.

Leha ho le joalo, haeba u na le pheko ea linate kapa u sa tiisehe, e ka 'na eaba u kile ua ipotsa hore na hantle-ntle li-pistachio ke eng le hore na ke tsa lelapa la linate.

Sengoliloeng sena se hlalosa hore na li-pistachio ke linate le ho lekola melemo ea bophelo bo botle ba ho ja li-pistachio.

Linate ke eng?

Ha batho ba bangata ba nahana ka linate, ba nahana ka lithollo tse nyane tse thata joalo ka lialmonde, walnuts, cashews le matonkomane.

Leha ho le joalo, ha se lijo tsohle tseo batho ba atisang ho li nka e le linate tse nkoang e le joalo.

Likarolo tse 'maloa tsa limela hangata li bokelloa hammoho tlasa poleloana "linate" (1):

• Linate tsa 'nete tsa botanical. Tsena ke litholoana tse nang le khetla le peo e thata e sa jeoeng. Khetla ha e bulehe hore e lokolle peo ka boyona. Linate tsa 'nete li kenyelletsa li-chestnut, makotomane le li-acorn.
• Peo ea drupes. Drupes ke litholoana tse nang le linama tse potileng lejoe kapa sekoti se nang le peo. Peo e 'ngoe ea li-drupe eo hangata e bitsoang linate e kenyelletsa lialmonde, li-cashews, li-pecans, walnuts le coconut.
• Lipeo tse ling. Tsena li kenyelletsa lipeo tse se nang sebaka se koetsoeng, joalo ka linate tsa phaene le linate tsa gingko, hammoho le peo e koetsoeng ka har'a tholoana, joalo ka macadamias le matokomane.

Le hoja tsena kaofela li fapane hōle le ponahalo ea limela, ka mantsoe a ho pheha le ka kakaretso, kaofela ha tsona li bitsoa linate.

Linate tsa lifate ke allergen e tloaelehileng 'me li kenyelletsa linate tsa' nete le lipeo tse tsoang sefateng ().

Linate tsa 'nete tsa limela ke litholoana tse nang le khetla le peo e thata e sa jeoeng, joalo ka li-chestnut le makotomane. Leha ho le joalo, tšebeliso e tloaelehileng le ea ho pheha e boetse e kenyelletsa lipeo tse fapaneng, joalo ka lialmonde, cashews, linate tsa phaene, macadamias le matokomane.

Li-pistachio ke eng?

Pistachio e ka bolela mofuta o fe kapa o fe oa lifate tsa Pistacia genus, eo e leng karolo ea lelapa le le leng le li-cashews, limango le ivy tse chefo (3).

Leha ho le joalo, Pistacia vera ke sona feela sefate se hlahisang litholoana tse jeoang, tse tsejoang ka hore ke pistachios.

Pistachio e tsoa Asia Bophirima le Middle East, mme bopaki bo supa hore litholoana tsa sefate li se li jeoe lilemo tse fetang 8,000 (3, 4).

Kajeno, bahlahisi ba kholo ka ho fetisisa ba li-pistachio ke Iran, United States le linaha tsa Mediterranean (5).

Lifate tsa Pistachio li hola maemong a leholimo a omileng mme li ka ba bolelele ba limithara tse 12 (4).

Nakong ea selemo, lifate li hlahisa masihla a kang morara oa litholoana tse tala, tse tsejoang ka hore ke li-drupes, tse thatafalang butle ebe li fetoha khubelu.

Ka hare ho litholoana ho na le peo e tala le e pherese, e leng karolo e jeoang ea litholoana.

Ha litholoana li butsoa, ​​khetla e thatafala ebe e petsoha ka pop, e pepesa peo kahare. Litholoana lia khethoa, lia hulloa, lia omisoa, 'me hangata li halikiloe pele li rekisoa.

Hobane pistachios ke peo ea drupe, ha se nate ea 'nete ea botanical. Leha ho le joalo, lefats'eng la litloaelo, li-pistachio li tšoaroa joaloka linate, hape li khetholloa e le sefate sa linate tsa allergen (4,).

Pistachios ke peo ea litholoana tsa Pistachio vera sefate, se hlahisang lihlopha tsa litholoana tse nyane tse thatafalang butle butle, tse pepesang peo kahare. Le hoja e le lipeo, li nkoa e le linate libakeng tsa ho pheha 'me li khetholloa e le sefate sa linate tsa sefate.

Melemo ea bophelo ea li-pistachio

Li-pistachio li na le phepo e matla ebile li matla haholo. Hoo e ka bang ligrama tse 100 tsa linate tsa pistachio tse tala li fana ka ():

• Lik'halori: 569
• Liprotheine: 21 dikgerama
• Li-carb: 28 dikgerama
• Mafura: Ligrama tse 46
• Fiber ea lijo: 10.3 dikgerama
• Koporo: 144% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine B6: 66% ea DV
• Thiamine: 58% ea DV
• Phosphorus: 38% ea DV
• Magnesium: 26% ea DV
• Tšepe: 22% ea DV
• Potasiamo: 21% ea DV
• Zinc: 21% ea DV

Ntle le moo, li-pistachio li na le sodium, selenium, riboflavin, vithamine E, choline, folate, vithamine K, niacin le calcium ().

Ho ja linate tsa pistachio ho hokahantsoe le bophelo bo ntlafetseng ba pelo ka lebaka la mafura a mangata a phetseng hantle, fiber le li-antioxidants, joalo ka carotenoids, phytosterols, flavonoids le resveratrol (4,,).

Phuputsong e le 'ngoe ea libeke tse 4 ho batho ba 15 ba nang le k'holeseterole e phahameng ka mokhoa o itekanetseng, ho ja 15% ea likhalori tsa letsatsi le letsatsi tse tsoang ho li-pistachio ho fokolitse kakaretso le LDL (e mpe) k'holeseterole le ho eketsa li-cholesterol tsa HDL (tse ntle).

Phuputsong e tšoanang ea libeke tse 4 ho bahlankana ba 22, ho ja 20% ea likhalori tsa bona tsa letsatsi le letsatsi tse tsoang ho pistachios ntlafatso ea methapo ea mali le ho fokotsa maemo a k'holeseterole le tsoekere ea mali ().

Ho khahlisang ke hore, leha ba na le lik'halori tse ngata, ho ja pistachios ha ho hokahane le boima ba 'mele bo bohlokoa. Ho bonahala eka ha ba eketsa li-pistachio lijong tsa bona, batho ha ba na tlala e fokolang 'me ka tlhaho ba fokotsa ho ja ha li-calories tse ling (4,,,).

Ka hona, ho eketsa li-pistachio lijong tsa hau e ka ba tsela e ntle ea ho matlafatsa phepo ea hau ea limatlafatsi le ho khothaletsa bophelo bo botle ba pelo ntle le ho eketsa thekeng.

Li-pistachio li na le matla a mangata ebile li na le liprotheine tse ngata, mafura a phetseng hantle, fiber, le livithamini le liminerale. Ntle le moo, li ka khothaletsa bophelo bo botle ba pelo ka ho fokotsa cholesterol ea LDL (bad) le ho matlafatsa cholesterol ea HDL (e ntle).

Ntlha ea bohlokoa

Li-pistachio ha se linate tsa 'nete tsa limela. Ebile, ke peo e jeoang ea litholoana tsa sefate sa pistachio.

Leha ho le joalo, joalo ka lipeo tse ling tse ngata, li ntse li nkuoa e le linate molemong oa ho pheha, hammoho le nate ea sefate hara ba nang le ho kula.

Haeba allergy ea linate tsa sefate e se taba ea hau, li-pistachio li etsa tlatsetso e ntle lijong tsa hau, kaha li na le phepo e ntle haholo ebile li khothaletsa bophelo bo botle ba pelo.