Panguva yekurasika, vakadzi vazhinji vanonyatsosarudza zvokudya zvekudya kwavo. Panguva ino, vazhinji vanofarira kuti zviyero zvakadini zvepistachios uye kana zvichikwanisika kuzvishandisa munguva yekurasikirwa? Nutritionists vanoti huwandu hwemiti hunogona kudyiwa pasina kutya kwechimiro.
Calorie uye kushandisa pistachios
Zvakapa zvinhu zvicherwa nemavithamini, marimu ane zvinhu zvakawanda:
- Kuumbwa kwepistachios kune fiber, iyo, kupinda mumukumbo, inowedzera muzwi uye inobatsira kubvisa nzara kwenguva refu. Iyo inochenesa matumbo kubva mumichero yekuora, iyo inozovandudza chirwere chekudya.
- Iyo koriori yehuwandu hwepistachios pamagiramu zana ndeye 556 kcal. Saka, mushure mekudya makungu mashomanana, muchawana simba raunoda. Mukuenzanisa nemamwe marimu, pistachios ndiyo inonyanya-calori.
- Maorikiti anobva kumiti haana kunyatsogadzikana mumuviri, sezvaanokurumidza kupfuura nepurogiramu yekudya.
- Pistachios vane chinyorwa chepasi cheglycemic , saka havatauri muzinga we insulini muropa uye vanoramba kutendeuka kwekairi yakakura mumafuta.
- Nutswe ane zvinokonzerwa nemahydrohydrates anobatsira kudzorera simba pasina kukuvara kumunhu. Vanoparadzaniswa mumuviri kwenguva yakareba, asi vachichengetedza pfungwa yekusagadzikana.
- Kuumbwa kwepistachios ndiko beta-carotene, iyo inowanzosimudzira huwandu hwecholesterol muropa.
- Nhamba duku yemiti inogona kuvandudza metabolism.
Iko kunofanira kuverengwa kuti iyo caloric inogadzirwa nemafuta echidimbu inonzi 600 kcal, asi munyu unokwanisa kuchengeta mvura mumuviri, iyo inokonzera kubvunda uye inoita kuti uwane kuwedzera.
Nzira yekushandisa sei?
Nutritionist dzinokurudzira kuchinja panzvimbo yakakura-koriori, zvingwa nezvimwe zvinokuvadza zvinokuvadza nechingwa chemiti. Izvo zvinokonzerwa nekoriori zvepistachios muhombwe hazvisi zvakasiyana nechechi, saka iwe unogona kuzvisarudzira chero sarudzo. Kutenda kushandiswa kwepistachios senyoka, iwe unogona kuderedza kushandiswa kwemimwe michina, kuzvipa simba rinodiwa, uye kuderedza dambudziko rekunetseka nekuora mwoyo - kazhinji zvinowanzoitika panguva yekudya zvakasimba.
Scientific experiments zvakaratidza kuti kana 500 kcal yakawanikwa kubva kune mafuta akazara neGI yakawanda inotsiva, ne500 kcal, iyo muviri inogamuchira kubva pistachios, unogona kuchengeta utano hwakanaka hwehutano.
Hapana mono mhuka pane pistachios, asi unogona kungodya zvishoma zvishoma pakati pezvokudya zvikuru. Miti yakanyanya inogona kuwedzerwa kune zvakasiyana-siyana zvekudya, semuenzaniso, saladi, sauces, kudya zvinonaka, uyewo mucheka wakapwanyika, vanogona kuita sekudya zvakakwana nyama.
Sample menu:
- kambodzani: chikamu che oatmeal mumvura uye 1 tbsp. tomato juice;
- yekudya kwechipiri: saladhi kubva mumiriwo uye hove;
- masikati: chikamu chemasvini, jisi tsvuku uye saladi kubva pagungwa kare;
- masikati masikati: michero;
- Kudya: mishonga yakakangwa yemukaka yakaoma.
Iwe haugone kushandisa chikafu ichi kwemazuva anopfuura gumi, panguva ino unogona kurasikirwa kusvika
Zvirongwa zvekudya kwepistachio
Kuti ubvise uremu hunorema, kunze kwekudya pistachios, unofanira kutevera mitemo yakati:
- Iwe unogona kutora majisi nemichero, somuenzaniso, nemarangi, zvaunoda kudya zvishoma nezvishoma mushure meiyo.
- Gadzira miriwo, michero nezvimwe zvinoshandiswa zvakanaka, nekuda kweizvi nzira yekugadzira zvokudya ichaderedzwa, uye kubva apo uropi hunoita chiratidzo pamusoro pekuita satiety mushure memaminitsi makumi maviri. mushure mekudya, iwe uchanzwa uchinetseka uye usadya zvishoma.