Pesto - Nutritional uye Health Benefits

Pesto ari muto iyo inogadzirwa negariki, pine nzungu, basil, cheese, uye mafuta omuorivhi, iyo inogadzira tambo yakasimba, yakapfuma. Inoshandiswa semarinade, dip, salad dressing, sandwich kupararira, uye topping yezvidya zvakaita sepasta nepizza. Inogona kugadzirwa kumba kana kutengwa premade, kusanganisira kueche marudzi. Inogadzirwa nemishonga inovaka muviri uye inogona kudyiwa sechikamu chekudya kwakakwana. Misosi inogona kusiyana mune zvinovaka muviri, asi kazhinji, ipfuma yakawanda ye hutano mafuta uye zvakare chikamu che Zvokudya zveMediterranean.

pesto

Carbohydrate

• Muto hausi wakakosha wemakabhohaidhiretsi, chikafu chefiber, kana shuga.
• Chipunu chine pasi pe 1 gramu yemacarbohydrates.
• Inowanzobatanidzwa nezvokudya zvakapfuma mumakhahydrates, se sandwiches, pizza, uye pasta.

mafuta

• Inenge 60% yemakoriyumu mu pesto anobva kumafuta, anopiwa nemafuta omuorivhi, chizi, uye pine nzungu.
• Pane 9.47 magiramu emafuta pa spoonful, iyo inosanganisira:
• 5.63 magiramu e monounsaturated fatty acids.
• 1.53 magiramu e-saturated fatty acids.
• 1.68 magiramu e polyunsaturated mafuta acids.
• Iyo ine zvakare 2.56mg yecholesterol.
• Zvinoenderana neUS Dietary Guidelines yevaAmerica, 20% kusvika 35% yemakoriyori ezuva nezuva anofanira kubva kumafuta.

Protein

• Muto hausi chikafu chine mapuroteni ane 1.38 magiramu eprotein papunipuni.
• Inowanzoshandiswa semushonga, inogona kuwedzera kunaka kune zvimwe zvokudya zvakakwirira muprotein.

Mavhitamini uye Maminerals

• Pesto ine:
• 33.1mg yecalcium.
• 36.8mg yephosphorus.
• 31.8mg ye potassium.
• 9.76mg ye magnesium.

Health Benefits

Zvimwe zvezvingangoita zvehutano zvinobatsira pesto.

Antioxidant Properties

• Garlic, pine nuts, mafuta omuorivhi, uye basil ndizvo zvakapfuma zve antioxidants.
• MaAntioxidants ane basa rakakosha mukudzivirira muviri kubva mukukuvadzwa kwemahara, izvo zvinogona kutungamirira kuchirwere.
• Zvokudya zvakakwirira mu antioxidants zvinoderedza njodzi yezvirwere zvakasiyana-siyana, sechirwere chemwoyo nekenza.
• Kushandisa antioxidant-rich chikafu se pesto nguva dzose kunogona kuwedzera antioxidant mazinga.

Cardiovascular Benefits

• Mafuta emuorivhi hutano hunobatsira hunosanganisira kuderedzwa kwengozi yechirwere chemoyo.
• Kutsiva zvimwe zvekudya zvine mafuta akawanda semajarini, bota, uye mayonnaise nemafuta emuorivhi zvinogona kubatsira kuderedza njodzi yechirwere chemwoyo nesitiroko.

Batsira Kuderedza Cholesterol

• Mhando ina dzakasiyana dzemafuta - akazara, trans, monounsaturated, uye polyunsaturated mafuta.
• Mafuta akazara anogona kukwidza LDL / isina hutano cholesterol mazinga.
• Chikafu chakapfuma mumonounsaturated uye polyunsaturated mafuta senge pesto zvinogona kubatsira kudzikisa LDL cholesterol mazinga muropa uye kutsigira HDL / hutano cholesterol mazinga.

Weight Management

• Pesto inowanzodyiwa pakudya kweMediterranean uye inogona kuva chikamu chehupenyu hunovaka muviri hunotsigira uremu hune hutano.
• Kutsvakurudza kwakaratidza kuti kutevera kudya kweMediterranean kunogona kutungamirira uye kuchengetedza kuchinja kwenguva refu mukugadzirisa uremu.
• Pesto inotengwa muchitoro inogona kuva nehuwandu hwesodium.
• Vanhu vanotevera kudya kwakaderera-sodium kana kutora mishonga yemwoyo vanofanira kutarisa nachiremba wavo vasati vadya zvigadzirwa izvi.
• Kuti udzore huwandu hwesodium, funga kugadzira resipi remumba rinoshandisa munyu mushoma uye rinoenderana nezvido zvemunhu zvekudya.

Types

• Zvitoro zvegirosari zvinowanzotakura akati wandei marudzi e pesto.
• Basil ndiyo inonyanya kushandiswa asi mamwe marudzi anogadzirwa nemamwe maruva.
• Pesto tsika ine parmesan chizi / zvigadzirwa zvemukaka uye pine nzungu / nzungu dzemuti izvo zvinowanzoitika. zvokudya allergens.
• Muto muto wezvinomera-ushamwari, asi vegans vanogona kutarisa cheese uye dairy-free versions.
• Zvinogoneka kuti allergic reaction inogona kuitika mumunhu allergic kune zvigadzirwa zvemukaka uye nzungu.
• Vanhu vasingawirirani nenzungu vanogona kusarudza isina nzungu mhando.

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Kubva Kubvunzana Kuchinja

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References

Agnoli C, Sieri S, Ricceri F, nevamwe. Kuomerera kune kudya kweMediterranean uye kwenguva refu kuchinja kwehuremu uye chiuno chechiuno mu EPIC-Italy cohort. Nutr Diabetes. 2018;8(1):22. doi:10.1038/s41387-018-0023-3

Bolling, Bradley W et al. "Muti nut phytochemicals: kuumbwa, antioxidant simba, bioactivity, zvinokonzera zvinhu. Kuongororwa kwakarongeka kwemaarumondi, Brazils, cashews, hazelnuts, macadamia, pecans, pine nuts, pistachios, uye walnuts.” Nutrition research wongororo vol. 24,2 (2011): 244-75. doi:10.1017/S095442241100014X

Bower, Allyson, nevamwe. "Utano Hwakanaka hweAkasarudzwa Culinary Herbs uye Zvinonhuwira Zvinowanikwa Muchinyakare Mediterranean Diet." Ongororo Yakakosha mune chikafu sainzi uye hutano vol. 56,16 (2016): 2728-46. doi:10.1080/10408398.2013.805713

Guasch-Ferré M, Liu G, Li Y, et al. Kushandiswa kwemafuta omuorivhi uye njodzi yemoyo muUS vakuru. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036

Liu, Qing, nevamwe. "Antibacterial uye Antifungal Mabasa eSpices." Chinyorwa chepasi rose chemolecular sciences vol. 18,6 1283. 16 Jun. 2017, doi:10.3390/ijms18061283

Marcelino, Gabriela et al. "Migumo yeOiri yeOrivhi uye Zvidiki Zvikamu paChirwere cheMwoyo, Kuzvimba, uye Gut Microbiota." Nutrients vol. 11,8 1826. 7 Aug. 2019, doi:10.3390/nu11081826

Nicastro, Holly L, nevamwe. "Garlic nehanyanisi: maitiro avo ekudzivirira cancer." Tsvakurudzo yekudzivirira kenza (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172

Sestili, Piero, nevamwe. "Zvinogona kuitika zveOcimum basilicum pahutano: wongororo yezvemishonga uye chetoxicological zvidzidzo." Maonero enyanzvi pamusoro pezvinodhaka metabolism & toxicology vol. 14,7 (2018): 679-692. doi:10.1080/17425255.2018.1484450

Sun, Liangzi, nevamwe. "Tryptophan yakanangidzirwa pulsed magetsi emumunda kurapwa kwekusimudzira immune system mupine nut peptides." Journal of food biochemistry vol. 44,6 (2020): e13224. doi:10.1111/jfbc.13224

USDA FoodData Central. Pesto muto.