Ngabe Bewazi Lezi Zinzuzo Ezimangazayo Zezempilo Ze-Red Bell Pepper?

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Umbala okhanyayo futhi othanda ukunambitheka, upelepele obomvu obomvu ungomunye wemifino ejwayelekile esazi sonke! Kodwa-ke, akuyona imifino kodwa isithelo. Ebizwa nangokuthi ama-capsicum, upelepele obomvu obomvu unenani lokudla okunomsoco ukwedlula abazala babo ababalabala. Ubuwazi ukuthi upelepele obomvu awulutho ngaphandle kopelepele oluhlaza ovuthiwe? Yebo, upelepele obomvu obomvu yilezi eziluhlaza ezigcinwe isikhathi eside kakhulu ukuze zivuthwe. Yize umbala obomvu wepelepele ungawenza ubukeke njengebhomu lomlilo - empeleni unokunambitheka okumnandi okuncane akufani ne-paprika noma upelepele obomvu.

Upelepele obomvu ungadliwa ungavuthiwe, futhi izazi eziningi zokudla okunomsoco zithi ukusetshenziswa kunenzuzo enkulu ngoba okuphekiwe kunenani elincane lomsoco, uma kuqhathaniswa. Umthombo omuhle kakhulu wamavithamini, ama-antioxidants namaminerali ambalwa, upelepele obomvu yinto ongayifaka ekudleni kwakho kwansuku zonke ngaphandle kokungabaza ^[1] , ^[okubili] . Kuyo yonke imibala enjengophuzi, owolintshi, oluhlaza okotshani nobomvu, upelepele obomvu ubomvu uzuzisa kakhulu ngokudla okunomsoco.

Funda ukuze wazi kabanzi ngopelepele obomvu, inani lawo lokudla okunempilo nezinzuzo ezahlukahlukene zezempilo.

Inani Lokudla Okunomsoco Kwopelepele Ebomvu Ebomvu

Imifino / izithelo ezinoshukela zinama-calories angu-31 wamanzi namanzi ayi-940 mg.

Amagremu ayi-100 kapelepele oluhlaza okotshani obomvu aqukethe izakhi zomzimba ezilandelayo ^[3] :

• 6 g ama-carbohydrate
• 1 g amaprotheni
• 4.2 g ushukela
• 2.1 g intambo
• 2.1 g amafutha

Izinzuzo Zezempilo Ze-Red Bell Pepper

Ezinye izinzuzo ezivame kakhulu futhi ezifanele zepelepele elibomvu zimi kanje ^[4] , ^[5] , ^[6] :

1. Kuthuthukisa ukubona

Ucebile ngovithamini A, ukudla upelepele obomvu obomvu kungawuzuzisa umbono wakho. Kuyasiza ukuthuthukisa ukubona kwakho futhi kuthuthukise umbono ongcono ebusuku nangokukhanya okuncane. Faka le veggie emnandi ekudleni kwakho kwansuku zonke ukuze ube nombono omuhle.

2. Kukhuthaza ukunciphisa umzimba

Amakholori aphansi kakhulu, ukudla upelepele obomvu kuyindlela ephumelelayo yokwehlisa isisindo ngendlela enempilo. Ukudla upelepele kusiza ukwenza kusebenze i-thermogenesis yakho futhi kukhulise isilinganiso semethamo ngaleyo ndlela kuchitha lawo mafutha angeziwe emzimbeni wakho. Kuyasiza ukukhuthaza ukulahleka kwesisindo nokuphathwa kwesisindo.

3. Iphatha isifo sikashukela

Ecebile nge-fiber yokudla, izakhamzimba, amavithamini, amaminerali kanye nama-antioxidants, upelepele obomvu usiza ukulawula amazinga kashukela egazini futhi lezi zakhi zomzimba zidlala indima enkulu ngokuvimbela noma yikuphi ukunyuka okungafuneki emazingeni kashukela. Abantu abaphethwe yisifo sikashukela bangadla upelepele obomvu ngaphandle kokungabaza ^[7] .

4. Iphatha i-cholesterol

Ngokwezifundo ezahlukahlukene, upelepele obomvu uyindlela ephumelelayo yokunciphisa i-cholesterol embi ne-LDL emzimbeni wakho. Ukuphuza njalo upelepele obomvu kusiza umzimba wakho kunoma iziphi izifo, ikakhulukazi izifo zenhliziyo.

5. Kugwema umdlavuza

Okuqukethwe kwesibabule kupelepele obomvu kuyindlela ephumelelayo yokuvikela umzimba wakho kumaseli wamahhala amakhulu. Isebenza njengesivikelo futhi ivikela umzimba wakho ezinhlotsheni ezahlukahlukene zomdlavuza. Ukufaka i-pepper ebomvu yensimbi ekudleni kwakho kwansuku zonke kungasiza ekugcineni umzimba wakho uvikelekile kumaseli anomdlavuza ^[8] .

6. Iphatha isifo samathambo

Ama-carotenoid ngopelepele obomvu webele asiza ukulawula isifo samathambo ngokwelapha ukuvuvukala nokunikeza ukukhululeka. Kungathathwa njengekhambi lemvelo lesifo samathambo. Kanye nama-carotenoid, okuqukethwe kwe-silicon esitsheni se-cum izithelo kusiza ekulawuleni ubuhlungu nokuvuvukala. Ungenza ijusi ebomvu yensimbi ebomvu ukujabulela izakhiwo zayo zokuphulukisa.

7. Ukugaya ingculazi

Okuqukethwe kwe-fiber kupelepele obomvu kukhuthaza ukugaywa okunempilo, kanye nokugcina amazinga e-cholesterol esilinganisweni. Ukudla upelepele kungasiza ekwelapheni nasekulawuleni amathumbu esifuba nokuqunjelwa.

8. Kuthuthukisa isimiso sezinzwa

Kudliwa upelepele obomvu obomvu kuthiwe kunomthelela omuhle ekwenzeni ngcono impilo yohlelo lwakho lwezinzwa. Okuqukethwe uvithamini B6 kupelepele obomvu kwenza ngcono ukusebenza kohlelo lwakho lwezinzwa futhi kusize ukuvuselela amangqamuzana ezinzwa ^[4] .

Ukupheka Okubomvu Okubomvu Okubomvu

1. Isobho le-pepper elibomvu elibosiwe

Izithako ^[9]

• 2 tbsp amafutha omnqumo
• & Isiqu se-anyanisi sentwasahlobo
• 30 gm leek
• 2 izingongolo zesilimo esidliwayo esinamagatsha anamanzi
• 1 tbsp ujinja
• 2 upelepele obomvu
• 1 utamatisi
• 1 tsp paprika
• 60 ml wejusi yetamatisi
• 1-litre stock stock
• 3-4 amaqabunga e-basil
• & i-orange frac12 (ijusi ne-zest)
• i-oregano entsha
• 1 iqabunga le-bay
• 1 tbsp anyanisi, oqoshiwe

Izikhombisi-ndlela

• Epanini, juluka u-anyanisi wasentwasahlobo, amalikhi nesilimo esidliwayo esinamagatsha anamanzi.
• Faka upelepele obomvu, ujinja notamatisi upheke imizuzu emihlanu.
• Faka i-paprika powder, upelepele obomvu nejusi yetamatisi epanini bese upheka eminye imizuzu engu-5.
• Faka isitoko semifino bese upheka cishe imizuzu engama-20 kuze yonke imifino ithambe.
• Hlanganisa isobho ngomxube noma i-blender kuze kube bushelelezi kakhulu.
• Engeza i-zest orange, i-parsley eqoshiwe ne-oregano.
• Gxila esitsheni uhlobise ngamaqabunga e-basil.

2. Iresiphi yensimbi eyosiwe kanye nesaladi ye-broccoli

Izithako

• 2 tbsp amafutha omnqumo
• amahlumela amancane e-thyme
• ingcosana kapelepele omnyama
• ukwenza usawoti usawoti
• 1 anyanisi omhlophe ophelele, othosiwe
• 2 upelepele obomvu, othosiwe
• 1 ama-florets amakhulu e-broccoli
• Isiqu esingu-1 se-broccoli
• Ama-clove amabili e-garlic, asikiwe
• 1 intwasahlobo anyanisi baton
• 4-5 amabhilikosi (omisiwe)

Izikhombisi-ndlela

• Nonga yonke imifino ngosawoti, pepper, thyme namafutha omnqumo.
• Cwecwa upelepele wensimbi, uthathe imichilo bese ususa imbewu kuwo.
• Sika iziqu ze-broccoli negalikhi zibe ama-chips, gazinga emafutheni omnqumo bese uvumela ukuthi kuphole.
• Songa u-anyanisi emafutheni kagalikhi.
• Hlanganisa zonke izithako zokugqoka kumxube.
• Phonsa yonke imifino kanye nokugqoka.

Imiphumela emibi ye-Red Bell Pepper

Abantu abanesisu esibucayi bangathola ukungakhululeki ekudleni upelepele obomvu. Eminye yemiphumela emibi imi kanje ^[10] :

• Ukuzwa okushisayo esiswini
• Isicanucanu
• Izitulo ezikhululekile
• Ukuqhuma okushisayo
• Ukugaya ukudla

1. [1]USimonne, A.H, Simonne, E.H, Eitenmiller, R. R., Mills, H. A., noGreen, N. R. (1997). I-Ascorbic acid kanye ne-provitamin yokuqukethwe kupelepele wensimbi onemibala engajwayelekile (iCapsicum annuumL.). Ijenali Yokwakheka Kokudla kanye Nokuhlaziywa, 10 (4), 299-311.
2. [okubili]UWang, J., Yang, X. H., Mujumdar, A. S., Wang, D., Zhao, J. H., Fang, X. M., ... & Xiao, H. W. (2017). Imiphumela yezindlela ezahlukahlukene ze-blanching ekwehliseni isisindo, ukungasebenzi kwe-enzyme, okuqukethwe kwe-phytochemical, amandla e-antioxidant, i-ultrastructure kanye nokomisa i-kinetics ye-red bell pepper (Capsicum annuum L.). LWT, 77, 337-347.
3. [3]UMercier, J., Baka, M., Reddy, B., Corcuff, R., & Arul, J. (2001). I-Shortwave ultraviolet irradiation yokulawula ukubola okubangelwa yiBotrytis cinerea kupelepele yensimbi: ukumelana okubangelwe nemiphumela yokubulala amagciwane. IJenali yeAmerican Society for Horticultural Science, 126 (1), 128-133.
4. [4]UNadeem, M., Anjum, F. M., Khan, M. R., Saeed, M., & Riaz, A. (2011). Amandla we-antioxidant we-bell pepper (Capsicum annum L.) isibuyekezo. I-Pakistanistan Journal of Food Science, 21 (1-4), 45-51.
5. [5]UWang, J., Yang, X. H., Mujumdar, A. S., Wang, D., Zhao, J. H., Fang, X. M., ... & Xiao, H. W. (2017). Imiphumela yezindlela ezahlukahlukene ze-blanching ekwehliseni isisindo, ukungasebenzi kwe-enzyme, okuqukethwe kwe-phytochemical, amandla e-antioxidant, i-ultrastructure kanye nokomisa i-kinetics ye-red bell pepper (Capsicum annuum L.). LWT, 77, 337-347.
6. [6]UGoto, T., Sarker, M. M. R., Zhong, M., Tanaka, S., & Gohda, E. (2010). Ukuthuthukiswa kokukhiqizwa kwe-immunoglobulin M kumaseli we-B ngokukhishwa kwepelepele obomvu. I-Journal of Health Science, 56 (3), 304-309.
7. [7]UShukla, S., Anand Kumar, D., Anusha, S. V., noTiwari, A. K. (2016). I-antihyperglucolipidaemic ne-anticarbonyl stress properties ngopelepele oluhlaza, ophuzi nobomvu obushukela (Capsicum annuum L.) .Ucwaningo lomkhiqizo wemvelo, 30 (5), 583-589.
8. [8]UPalevitch, D., noCraker, uL. E. (1996). Ukubaluleka kokudla okunomsoco nokwelashwa kopelepele obomvu (Capsicum spp.). Ijenali yamakhambi, izinongo nezitshalo zokwelapha, 3 (2), 55-83.
9. [9]I-Borah, P. (2018, Dec 17). I-11 Best Bell Pepper Recipes | Ukupheka okulula kwe-Bell Pepper [Okuthunyelwe kweBlog]. Ibuyiswe kusuka, https://food.ndtv.com/lists/10-best-bell-pepper-recipes-1395400
10. [10]UCastro, S. M., Saraiva, J. A., Lopes-da-Silva, J. A., Delgadillo, I., Van Loey, A., uSmout, C., noHendrickx, M. (2008). Umphumela we-blanching ezishisayo kanye nokwelashwa kwengcindezi ephezulu kwizithelo zikapelepele o-sweet green no-red (Capsicum annuum L.). I-chemistry yokudla, 107 (4), 1436-1449.

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