Shin 'Ya'yan Pistachios ne?

Wadatacce

• Menene kwayoyi?
• Menene pistachios?
• Amfanin lafiyar pistachios
• Layin kasa

Mai dadi da gina jiki, ana cin pistachios azaman abun ciye ciye kuma ana amfani dashi azaman kayan haɗi a yawancin jita-jita.

Launin korensu yana sanya su shahara a creams, confection, kayan gasa, zaƙi, man shanu, mai, da tsiran alade, saboda suna ƙara launuka daban-daban da na ɗanɗano da dandano.

Koyaya, idan kuna da rashin lafiyan goro ko kuma ba ku da tabbas, kuna iya yin mamakin menene ainihin pistachios kuma suna cikin dangin goro.

Wannan labarin ya bayyana ko pistachios na goro ne kuma ya sake duba wasu fa'idodin lafiyar cin pistachios.

Menene kwayoyi?

Lokacin da yawancin mutane suke tunanin kwayoyi, suna tunanin ƙananan ƙwayoyi masu wuya kamar almond, goro, cashews, da kirki.

Amma duk da haka, ba duk abincin da mutane ke yawan ɗauka a matsayin goro ake sanya shi ba.

Yawancin lokuta ana shuka rukuni da tsire-tsire a ƙarƙashin kalmar “kwayoyi” (1):

• Gaskiya kwayar botanical. Waɗannan 'ya'yan itace ne tare da kwasfa da zuriya da ba za a iya ci ba. Bawonta baya budewa dan sakin irin da kanta. Gyada na gaskiya sun hada da kirji, da fure, da bishiyar goro.
• Tsaba na drupes. Drupes 'ya'yan itace ne na nama waɗanda ke kewaye da dutse ko rami wanda ya ƙunshi iri. Wasu seedsa dan itacen drupe waɗanda galibi ake kira goro sun haɗa da almond, cashews, pecans, goro, da kwakwa.
• Sauran tsaba. Wadannan sun hada da tsaba ba tare da shinge ba, kamar su pine nuts da gingko nuts, da iri da ke cikin 'ya'yan itace, kamar macadamias da gyada.

Duk da yake waɗannan duk sun sha bamban da hangen nesa na tsirrai, a cikin tsarin girke-girke da kuma gaba ɗaya, ana kiran su duka ƙwayoyi.

'Ya'yan itacen itace ƙwayoyin cuta na yau da kullun kuma sun haɗa da ainihin kwayoyi da ƙwayoyin da suka fito daga itace ().

Gaskiya kwayayen botanical 'ya'yan itace ne masu kwari da zuriya da ba za a iya cin su ba, kamar su kirjin kirji da ƙanƙara. Har ila yau, amfani na yau da kullun da abinci ya hada da nau'ikan iri, kamar su almond, cashews, pine nuts, macadamias, da gyada.

Menene pistachios?

Pistachio na iya nufin kowane ɗayan nau'ikan bishiyar Pistacia jinsi, wanda wani bangare ne na iyali daya kamar cashews, mangoro, da kuma guba mai guba (3).

Har yanzu, Pistacia vera ita ce kawai itaciya da ke samar da 'ya'yan itatuwa masu ci, waɗanda aka fi sani da suna pistachios.

Pistachio ɗan asalin Yammacin Asiya ne da Gabas ta Tsakiya, kuma shaidu suna nuna cewa an ci 'ya'yan itacen fiye da shekaru 8,000 (3, 4).

A yau, manyan masu kera pistachios sune Iran, Amurka, da ƙasashen Bahar Rum (5).

Bishiyoyin Pistachio suna girma cikin busassun yanayi kuma suna iya kaiwa ƙafa 39 (mita 12) a tsayi (4).

A lokacin bazara, bishiyoyi suna yin ɗamarar kama da inabi kamar 'ya'yan itatuwa masu launin kore, wanda aka fi sani da drupes, wanda a hankali yake daɗa zama ja.

A cikin isa isan itacen akwai greena greenan kore da shunayya, wanda shine ɓangaren cin 'ya'yan itacen.

Yayinda thea fruitsan ke ripaena, kwanson ya taurare kuma ya rabu tare da pop, yana fallasa zuriyar a ciki. 'Ya'yan itacen ana debowa, a murza su, a bushe, kuma a soya su sau da yawa kafin a sayar.

Saboda pistachios sune tsabar drupe, ba ainihin kwayar tsirrai bane. Koyaya, a cikin duniyar girke-girke, ana kula da pistachios azaman kwayoyi, kuma suma ana sanya su azaman ƙwayar ƙwaya mai ƙwaya (4,).

Pistachios sune 'ya'yan itacen Pistachio vera itace, wanda ke samar da gungu na ƙananan fruitsa fruitsan thata fruitsan itace waɗanda sannu-sannu ke taurarawa kuma ya rabu, yana fallasa iri a ciki. Kodayake sun kasance tsaba, ana ɗaukar su kwayoyi a cikin tsarin girke-girke kuma an lasafta su azaman ƙwaya mai ƙwaya.

Amfanin lafiyar pistachios

Pistachios suna da gina jiki da ƙarfi sosai. Kimanin oza 3.5 (gram 100) na ɗanyen pistachio na samar ():

• Calories: 569
• Furotin: 21 gram
• Carbs: 28 gram
• Kitse: 46 gram
• Fiber na abinci: Goma 10.3
• Copper: 144% na Dailyimar Yau (DV)
• Vitamin B6: 66% na DV
• Thiamine: 58% na DV
• Phosphorus: 38% na DV
• Magnesium: 26% na DV
• Ironarfe: 22% na DV
• Potassium: 21% na DV
• Tutiya: 21% na DV

Bugu da ƙari, pistachios ya ƙunshi adadin sodium, selenium, riboflavin, bitamin E, choline, folate, bitamin K, niacin, da alli ().

Cin kwayoyi na pistachio an danganta su da ingantacciyar lafiyar zuciya saboda yawan matakan mai da lafiya, zare, da antioxidants, kamar carotenoids, phytosterols, flavonoids, and resveratrol (4,,).

A cikin nazarin mako 4 a cikin mutane 15 tare da matsakaicin matsakaicin matsayi, cin 15% na adadin kuzari na yau da kullun daga pistachios ya rage duka kuma LDL (mara kyau) cholesterol da ƙara matakan HDL (mai kyau) na cholesterol ().

A cikin binciken kwatankwacin makonni 4 a cikin samari 22, cin 20% na adadin kuzari na yau da kullun daga pistachios ya inganta faɗaɗa jijiyoyin jini kuma ya rage ƙwayar cholesterol da matakan sukarin jini ().

Abin sha'awa, duk da yawan abubuwan kalori masu yawa, cin pistachios ba shi da alaƙa da ƙimar nauyi mai mahimmanci. Ya bayyana cewa yayin da ake ƙara pistachios zuwa abincin su, mutane ba sa jin yunwa kuma hakan yana rage yawan amfani da sauran adadin kuzarin (4,,,).

Sabili da haka, ƙara pistachios a cikin abincinku na iya zama babbar hanya don haɓaka abincinku na gina jiki da haɓaka lafiyar zuciya ba tare da ƙarawa zuwa layinku ba.

Pistachios suna da ƙarfi sosai kuma suna da wadataccen furotin, ƙoshin lafiya, zaren abinci, bitamin, da kuma ma'adanai. Bugu da ƙari, suna iya inganta lafiyar zuciya ta rage LDL (mara kyau) cholesterol da haɓaka HDL (mai kyau) cholesterol.

Layin kasa

Pistachios ba kwaya ba ce ta gaskiya. A zahiri, sune 'ya'yan itacen da ake cin' ya'yan itacen pistachio.

Koyaya, kamar sauran iri, har yanzu ana ɗaukan su goro don dalilai na girke-girke, kazalika da ƙwaya daga bishiyar waɗanda ke da alaƙa.

Idan rashin lafiyar goro na itace ba damuwar ku ba ne, pistachios suna ba da babbar dama ga abincinku, saboda suna da ƙoshin lafiya da inganta lafiyar zuciya.