Pistachio calories

Ngexesha lokulahleka kwesisindo, amaninzi amabhinqa akhetha ngokukhethekileyo ukutya kokutya kwabo. Ngeli xesha, baninzi abanomdla ukuba bangaphi iikhalori kwiipistachios kwaye ingaba bayakwazi ukuyisebenzisa ngexesha lokulahlekelwa ubunzima? Izondlo zithi isonka esincinci singadliwa ngaphandle kokwesaba umntu.

Ikhalori kunye nokusetyenziswa kweepistachios

Ukunikezelwa kwimixholo yamaminerali kunye namavithamini, amanqatha anenani leepropati:

1. Ukubunjwa kwe-pistachios yile fiber, leyo, ukungena emathunjini, iyanda kwimiqulu kwaye inceda ukulamba indlala ixesha elide. Kwakhona kuhlambulula amathumbu avela kwimveliso yokubola, oko kukuphucula inkqubo yokutya.
2. Umxholo wekhalori we-pistachios kwi-100 grams ngu-556 kcal. Ngoko ke, emva kokutya amantongwana ambalwa, uya kufumana amandla owafunayo. Xa kuthelekiswa namanye amantongomane, i-pistachios yileyona calori ephantsi.
3. Iikhalori ezisuka kumantongomane azixhomeke ngokupheleleyo emzimbeni, njengoko zihamba ngokukhawuleza kwindlela yokugaya.
4. I-Pistachios inomtsalane we-glycemic index , ngoko ayiphakamisi izinga le-insulin egazini kwaye inxamnye nokuguqulwa kwama-calorie angaphezu kwamafutha.
5. Amantongomane anokuqulethe i-carbohydrates eyanceda ukubuyisela amandla ngaphandle kokulimaza kumfanekiso. Bazahlula emzimbeni ixesha elide, ngelixa behlala benengqiqo.
6. Ukubunjwa kwe-pistachios yi-beta-carotene, evumela ukuba izinga le-cholesterol egazini.
7. Inani elincinci lamantongane linokuphucula umthambo.

Kufuneka kuthathelwe ingqalelo ukuba umxholo wekhalori we-pistachios enetyuwa ngu-600 kcal, kodwa ityuwa inokukwazi ukugcina amanzi emzimbeni, okubangela ukuvuvukala nokukhokelela ekuzuzeni ubunzima.

Ungayisebenzisa njani?

Izondlo zinconywa zincoma ukuthatha indawo ephezulu yeekhalori, iiqebelengwane kunye nezinye izinto ezinobungozi ezinobungozi kunye nenani elincinci lamantongomane. Umxholo wekhalori we-pistachios kwi-shell ihlukile kwi-chistened, ngoko unokuzikhethela nayiphi na indlela. Ngenxa yokusetyenziswa kwe-pistachios njenge-snack, unokunciphisa ukusetyenziswa kweminye imikhiqizo, ukuzinika amandla aneleyo, nokunciphisa umngcipheko wokuxinezeleka kunye nokudakumba - iziganeko eziqhelekileyo ngexesha lokutya okungqongqo.

Uvavanyo lwezenzululwazi luye lwafakazela ukuba ukuba i-kcal 500 ifunyenwe kumafutha apheleleyo kunye ne-GI enkulu ithatha indawo, ngo-500 kcal, apho umzimba ufumana kwi-pistachios, unokugcina ubunzima bomzimba obuphilileyo.

Akukho zilwanyana ezidliwayo kwi-pistachios, kodwa unokutya nje ezimbalwa phakathi kwezidlo eziphambili. Amanqwanqwa angakumbi angongezwa kwiindidi ezahlukeneyo, umzekelo, i-salads, i-sauces, kunye nokutya, kunye nefom etyumkileyo, banokusebenza ngokutya okugqibeleleyo kwenyama.

Imenyu yesampula:

• kwasekuseni: inxalenye ye-oatmeal emanzini kunye ne-1 tbsp. ijusi yetamatato;
• lwesibini isidlo sakusasa: isaladi kwiimifuno kunye nenyama yokutya;
• isidlo sasemini: isahluko sesobho, irayisi yomdaka kunye nesaladi ukusuka elwandle;
• i-snack yamasematha: iziqhamo;
• Ukutya okudliwayo: iimveliso zobisi ezinomuncu.

Awukwazi ukusebenzisa oku kutya kweentsuku ezili-10, ngeli xesha ungalahlekelwa 10 kg. Njengoko ubona, ukutya kunzima kakhulu, ngoko xa uziva ulambile, yidla malunga ne-65 g yeepistachios.

Iziphakamiso zokutya kwepistachio

Ukulahla ubunzima obuninzi, ngaphezu kokutya iipistachios, kufuneka ulandele imithetho ethile:

1. Ungatshintsha i-juices kunye neziqhamo, umzekelo, nge-orange, okufuneka uyidle emva kwe-lobule.
2. Sika imifuno, iziqhamo kunye nezinye izithako ngokukhawuleza, ngenxa yoko le nkqubo yokubamba ukutya izokulibaziseka, kwaye ekubeni ingqondo isinika isigxina malunga nokuxhamla emva kwemizuzu engama-20. emva kokutya, uya kuziva uhlanjululwe ngaphambili kwaye udle ngaphantsi.