I-Pesto – IiNzuzo zeZondlo kunye nezeMpilo

IPesto yi i sauce ukuba yenziwe ikonofile, pine nuts, basil, itshizi, kunye neoli yomnquma, eyenza incasa enamandla, ecebileyo. Isetyenziswa njenge-marinade, idiphu, isaladi yokunxiba, ukusasazeka kwesandwich, kunye ne-topping yezitya ezifana ne-pasta kunye ne-pizza. Ingenziwa ekhaya okanye ithengwe kwangaphambili, kuquka vegan iintlobo ngeentlobo. Yenziwe ngezithako ezinomsoco kwaye ingasetyenziswa njengenxalenye yokutya okunokulinganisela. Iisosi zinokuhluka kwisondlo, kodwa ngokubanzi, ngumthombo ocebileyo we mafutha enempilo kwaye ikwayinxalenye ye Isidlo saseMedithera.

IPesto

I-carbohydrate

• Isosi ayingomthombo obalulekileyo wecarbohydrates, ifayibha yokutya, okanye iswekile.
• I-spoonful iqulethe ngaphantsi kwe-1 gram ye-carbohydrates.
• Ihlala idityaniswa nokutya okutyebileyo kwiicarbohydrates, njengaye iisendwitshi, ipizza, kunye nepasta.

Amafutha

• Phantse i-60% yeekhalori zepesto ziphuma kumafutha, abonelelwa ngeoli yeoli, itshizi, kunye nepine nuts.
• Nazi 9.47 grams amafutha ngecephe, equka:
• I-5.63 grams ye-monounsaturated fatty acids.
• I-1.53 ​​grams ye-fatty acids egcweleyo.
• I-1.68 grams ye-polyunsaturated fatty acids.
• Ikwane-2.56mg ye-cholesterol.
• Ngokutsho kwe-US Dietary Guidelines for Americans, i-20% ukuya kwi-35% yeekhalori zemihla ngemihla kufuneka zivela kumafutha.

protein

• I-sauce ayikona ukutya okuneprotheyini kunye ne-1.38 grams kuphela yeprotheni ngepunipoon.
• Ihlala isetyenziswa njenge-condiment, inokongeza incasa kokunye ukutya okuphezulu kwiprotheyini.

Iivithamini kunye neMinerals

• I-Pesto iqulethe:
• I-33.1mg ye-calcium.
• 36.8mg yephosphorus.
• 31.8mg ye potassium.
• 9.76mg ye-magnesium.

Izinzuzo zezeMpilo

Ezinye zeenzuzo zempilo ezinokubakho zepesto.

Iipropati ze-Antioxidant

• Igalikhi, i-pine nuts, ioyile yomnquma, kunye ne-basil yimithombo etyebileyo antioxidants.
• Ii-Antioxidants zinendima ebalulekileyo ekukhuseleni umzimba kumonakalo owenziwe ngama-radical free, nto leyo enokukhokelela kwizifo.
• Ukutya okuphezulu kwi-antioxidants kunciphisa umngcipheko wezifo ezahlukeneyo, njengesifo senhliziyo kunye nomhlaza.
• Ukutya ukutya okune-antioxidant okutyebileyo okufana ne-pesto rhoqo kunokunyusa amanqanaba e-antioxidant.

IiNzuzo zentliziyo

• Izibonelelo zempilo yeoli yomnquma ziquka ukunciphisa umngcipheko wesifo senhliziyo.
• Ukutshintsha ukutya okunamafutha amaninzi njengemajarini, ibhotolo, kunye nemayonnaise eneoli yomnquma kunokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nestroke.

Nceda ukwehlisa iCholesterol

• Iindidi ezine ezahlukeneyo zamafutha - agcweleyo, agqithisiweyo, anamafutha e-monounsaturated, kunye ne-polyunsaturated.
• Amafutha ahluthayo anokunyusa i-LDL / amanqanaba e-cholesterol engafanelekanga.
• Ukutya okutyebileyo kumafutha e-monounsaturated kunye ne-polyunsaturated njenge-pesto kunokunceda ukunciphisa amanqanaba e-cholesterol ye-LDL egazini kunye nokuxhasa amanqanaba e-HDL / enempilo ye-cholesterol.

Management ubunzima

• I-Pesto idla ngokusetyenziswa kwisidlo saseMedithera kwaye ingaba yinxalenye yokuphila okunesondlo okuxhasa ubunzima obunempilo.
• Uphando luye lwabonisa ukuba ukulandela ukutya kweMeditera kunokukhokelela kwaye kugcinwe utshintsho olude lokulawula ubunzima.
• I-pesto ethengiweyo inokuba nenani elikhulu le-sodium.
• Abantu abalandela ukutya okunesodium ephantsi okanye bathathe amayeza entliziyo kufuneka bajonge ugqirha wabo phambi kokuba batye ezi mveliso.
• Ukulawula ubungakanani besodium, cinga ukwenza iresiphi eyenziwe ekhaya esebenzisa ityuwa encinci kwaye ihambelane nezinto ezikhethwa ngumntu ngamnye.

iintlobo

• Iivenkile ezithengisa ukutya ngokubanzi zithwala ezininzi iintlobo ze pesto.
• I-Basil sesona sithako siphambili kodwa ezinye iindidi zenziwe ngamanye amayeza.
• IPesto ngokwesiko iqulethe itshizi yeparmesan / iimveliso zobisi kunye namandongomane epine / amandongomane omthi aqhelekileyo allergens zokutya.
• I-sauce yi-sauce enobungane bemifuno, kodwa i-vegans inokukhangela itshizi kunye neenguqulelo ezingenazo zobisi.
• Kuyenzeka ukuba umntu angadibani neemveliso zobisi kunye namandongomane.
• Abantu abangadibaniyo namandongomane banokukhetha Akukho nut iintlobo.

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Ukusuka kuBonwano ukuya kwiNguqu

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Ucaphulo

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USDA FoodData Central. Pesto sauce.