Bell Peppers 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano mabhenefiti ebhero mhiripiri
• Hutano hwemaziso
• Kudzivirira kupererwa neropa
• Migumisiro yakaipa
• Chinokosha

Bhero mhiripiri (Capsicum annuum) michero ndeya nightshade mhuri.

Ivo vane hukama nechili mhiripiri, matomatisi, uye chingwa chemichero, zvese izvi zviri zvemuno kuCentral nekuSouth America.

Inodaidzwawo kuti inotapira mhiripiri kana makapisi, bhero mhiripiri inogona kudyiwa kana mbishi kana kubikwa.

Kunge hama dzepedyo, mhiripiri, bhero mhiripiri dzimwe nguva dzinoomeswa uye hupfu. Muchiitiko ichocho, ivo vanonongedzerwa kwavari se paprika.

Iwo akadzika macalorie uye akasarudzika akapfuma muvitamin C uye mamwe ma antioxidants, achivaita iwo akanakisa kuwedzera kune chikafu chine hutano.

Mhiripiri webhero unouya nemavara akasiyana siyana, akaita serutsvuku, yero, orenji uye girini - ayo asina kuibva.

Mhiripiri dzakasvibira, dzisina kuibva dzine kamunhuwi zvinovava uye hadzina kutapira sedzakaibva zvizere.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve mhiripiri.

Nutrition chokwadi

Nyowani, mbishi bhero mhiripiri dzinonyanya kuve dzinoumbwa nemvura (92%). Mamwe ese ma carbs uye mashoma mapuroteni uye mafuta.

Huru hupfumi mu3,5 ounces (100 gramu) yemavara, matsvuku bhero mhiripiri ndeaya ():

• Makorori: 31
• Mvura: 92%
• Mapuroteni: 1 gramu
• Carbs: 6 magiramu
• Shuga: 4.2 magiramu
• Fiber: 2.1 magiramu
• Mafuta: 0.3 magiramu

Carbs

Bhero mhiripiri dzinonyanya kuverengerwa nema carbs, ayo anoverengera mazhinji emakoriori avo - aine 3.5 maunzi (100 magiramu) akabata magiramu matanhatu e carbs.

Iwo ma carbs kazhinji mashuga - akadai seglucose uye fructose - ayo anokonzeresa hwema hwunotapira hwebhero mhiripiri yakaibva.

Bhero mhiripiri inewo zvidimbu zvidiki zvefibisi - 2% nehuremu hutsva. Kalori yekoriori, iwo akanaka kwazvo fiber sosi ().

Bhero mhiripiri zvinonyanya kugadzirwa nemvura uye carbs. Mazhinji e carbs ishuga, senge glucose uye fructose. Bhero mhiripiri zvakare yakasarudzika sosi ye fiber.

Mavhitamini uye zvicherwa

Bhero mhiripiri inotakurirwa akasiyana mavitamini uye mamineral ():

• Vhitamini C. Imwe yepepuru iri pakati nepakati tsvuku tsvuku inopa 169% yeReferensi Mazuva ese Intake (RDI) yevhitamini C, ichiita chimwe chezvinhu zvakapfuma zvekudya zveichi chinhu chakakosha.
• Vhitamini B6. Pyridoxine ndiyo yakajairika mhando yevhitamini B6, inova mhuri yezvikafu zvakakosha pakuumbwa kwemasero matsvuku eropa.
• Vhitamini K1. Chimiro chevhitamini K, inozivikanwawo sephylloquinone, K1 yakakosha pakugwamba kweropa uye hutano hwepfupa.
• Potassium. Ichi chakakosha chicherwa chinogona kusimudzira hutano hwemwoyo ().
• Folate. Iyo inozivikanwawo sevhitamini B9, folate ine akasiyana siyana mashandiro mumuviri wako. Kudya kwakakwana folate kwakakosha kwazvo panguva yekuzvitakura ().
• Vhitamini E. Antioxidant ine simba, vhitamini E yakakosha kune tsinga dzine hutano uye mhasuru. Zvakanakisa zvekudya zvemavhitamini aya ane mafuta, nzungu, mhodzi, uye miriwo.
• Vhitamini A. Tsvuku tsvuku mhiripiri yakakwira mu-pro-vhitamini A (beta carotene), iyo muviri wako unoshandura kuita vhitamini A ().

Bhero mhiripiri yakanyanya muvhitamini C, iine imwechete inopa kusvika 169% yeiyo RDI. Mamwe mavitamini uye zvicherwa mubhero mhiripiri zvinosanganisira vhitamini K1, vhitamini E, vhitamini A, folate, uye potasium.

Mimwe michero yemiti

Bhero mhiripiri dzakapfuma mune dzakasiyana antioxidants - kunyanya carotenoids, ayo akazonyanya kuwanda mumhando dzakaibva ().

Mishonga mikuru mubhero mhiripiri ndeiyi:

• Capsanthin. Kunyanya yakakwira yakatsvuka bhero mhiripiri, capsanthin ine simba antioxidant inoitisa yavo yakajeka tsvuku (6, 7).
• Violaxanthin. Iyi komponi ndiyo yakajairika carotenoid antioxidant mune yero bhero mhiripiri ().
• Lutein. Ipo yakawanda muhara (isina kuibva) bhero mhiripiri uye nhema paprika, lutein haipo kubva kune akaibva bhero mhiripiri. Kudya kwakakwana kwe lutein kunogona kusimudzira hutano hwemaziso (6,).
• Quercetin. Zvidzidzo zvinoratidza kuti iyi polyphenol antioxidant inogona kubatsira kudzivirira zvimwe zvisingaperi mamiriro, senge chirwere chemoyo nekenza (,,).
• Luteolin. Saizvozvowo nequercetin, luteolin inonzi polyphenol antioxidant inogona kuve nemhando dzakasiyana dzehutano hunobatsira (,).

Bhero mhiripiri ine akawanda ane hutano antioxidants, anosanganisira capsanthin, violaxanthin, lutein, quercetin, uye luteolin. Izvi zvinomera zvinosanganiswa nehutano hwakawanda.

Hutano mabhenefiti ebhero mhiripiri

Kufanana nezvakawanda zvekudya zvemiti, bhero mhiripisi inoonekwa sechikafu chine hutano.

Kunwa zvakanyanya kwemichero nemiriwo kwakabatanidzwa nenjodzi yakadzikira yezvirwere zvakawanda zvisingaperi, zvakaita segomarara uye chirwere chemwoyo.

Uye zvakare, bhero mhiripiri inogona kuve nemimwe mibairo yehutano.

Hutano hwemaziso

Mhando dzakajairika dzekusaona zvakanaka dzinosanganisira macular degeneration uye cataract, zvikonzero zvikuru zvacho ndezvekweguru uye hutachiona ().

Nekudaro, zvinovaka muviri zvinogona zvakare kutora chinzvimbo chakakosha mukuvandudza izvi zvirwere.

Lutein uye zeaxanthin - carotenoids inowanikwa muhuwandu hwakawandisa mubhero mhiripiri - inogona kusimudzira hutano hwemaziso kana ikadyiwa muhuwandu hwakakwana (,,).

Muchokwadi, ivo vanochengetedza yako retina - iyo isina mwero-inovaka madziro emukati eziso rako - kubva kune oxidative kukuvara (,,).

Ongororo dzinoverengeka dzinoratidza kuti kugara uchidya zvekudya zvakapfuma mune aya macarotenoid kunogona kutapudza njodzi yemakata uye macular degeneration (,,,,).

Nekudaro, kuwedzera bhero mhiripiri pakudya kwako kunogona kubatsira kudzikisa njodzi yako yekusaona zvakanaka.

Kudzivirira kupererwa neropa

Anemia chiitiko chakajairika chinozivikanwa nekudzikisira kugona kweropa rako kutakura oxygen.

Chimwe chezvinyanya kukonzera kupererwa neropa kushomeka kwesimbi, izvo zvinoratidza kukuru kushaya simba uye kuneta.

Haingori chete tsvuku bhero mhiripiti sosi yakanaka yesimbi, zvakare akapfuma muvhitamini C, iyo inowedzera kunwa kwesimbi kubva mudumbu rako ().

Muchokwadi, imwe yepakati-saizi tsvuku bhero mhiripiri inogona kuve ne169% yeiyo RDI yevhitamini C ().

Kudya kwekudya kwesimbi kunowedzera zvakanyanya kana iwe ukadya michero kana miriwo ine vhitamini C () yakawanda.

Nechikonzero ichi, kudya mhiripiri bhero mhiripiri padyo nezvikafu zvine iron - senge nyama kana sipinachi - zvinogona kubatsira kuwedzera zvitoro zvemuviri wako, kucheka njodzi yekushaya ropa.

Kufanana nemimwe michero nemiriwo, bhero mhiripiri inogona kuve nezvakawanda zvakanaka muhutano. Izvi zvinosanganisira kuvandudza hutano hwemaziso uye kudzikisira njodzi yekushaya ropa.

Migumisiro yakaipa

Bhero mhiripiri zvinowanzo kuve zvine hutano uye zvinoregererwa zvakanaka, asi vamwe vanhu vanogona kunge vari allergic. Izvo zvakati, allergy isingawanzo kuitika.

Zvakadaro, vamwe vanhu vane mukume hwezvirwere vanogona zvakare kuve nehanya nebhero mhiripiri nekuda kweanogadzira muchinjikwa-reactivity (,).

Allergic cross-reaction inogona kuitika pakati pezvimwe zvekudya nekuti inogona kunge iine iwo mamwe magengenesi - kana maorerergen akafanana mune kemikari chimiro.

Kana ichidyiwa zvine mwero, bhero mhiripiri haina huipi hunokanganisa hutano. Zvisinei, zvinogona kukonzera kusagadzikana mune vamwe vanhu.

Chinokosha

Bhero mhiripiri zvakapfuma mumavhithamini mazhinji uye antioxidants, kunyanya vhitamini C uye dzakasiyana carotenoids.

Nechikonzero ichi, vanogona kuve nemabhenefiti akati wandei ehutano, senge kuvandudzwa kwehutano hwemaziso uye kudzikisira njodzi yezvirwere zvakawanda zvisingaperi.

Zvese mune zvese, bhero mhiripiri kuwedzera kwakanyanya kune chikafu chine hutano.