Chili Peppers 101: Nutrition Chokwadi uye Hutano Mhedzisiro

Zvemukati

• Nutrition chokwadi
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano makomborero echili mhiripiri
• Kusunungurwa kwemarwadzo
• Kuonda
• Zvichida kudzikira
• Kupisa kunzwa
• Dumbu kurwadziwa uye manyoka
• Kenza njodzi
• Chinokosha

Chili pepper (Capsicum annuum) zvibereko zve Capsicum mhiripiri zvirimwa, zvinozivikanwa nekunaka kwavo kunopisa.

Ivo inhengo dzemhuri ye nightshade, inoenderana nebhero mhiripiri uye madomasi. Mhando dzakasiyana dzemhiripiri chiripo, senge cayenne uye jalapeno.

Chili mhiripiri inonyanya kushandiswa se spice uye inogona kubikwa kana kuomeswa uye kuita hupfu. Hupfu, tsvuku mhiripiri inozivikanwa seaprika.

Capsaicin ndiyo huru bioactive chirimwa chinoumbwa mune mhiripiri, inoitisa yavo yakasarudzika, inonhuwa kuravira uye mazhinji ehutano hwavo mabhenefiti.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve chili pepper.

Nutrition chokwadi

Izvo zvinovaka muviri kweiyo 1 kiyipuni (15 gramu) yemavara, matsva, matsvuku mhiripiri ():

• Makorori: 6
• Mvura: 88%
• Mapuroteni: 0.3 magiramu
• Carbs: 1.3 magiramu
• Shuga: 0.8 magiramu
• Fiber: 0.2 magiramu
• Mafuta: 0.1 magiramu

Chili mhiripiri inopa mamwe ma carbs uye anopa mashoma mapuroteni uye faibha.

Mavhitamini uye zvicherwa

Chili mhiripiri zvakapfuma mumavitamini akasiyana siyana uye mamineral.

Nekudaro, sezvo ivo vachingodyiwa mune zvidiki zvidiki, mupiro wavo kune yako yezuva nezuva yaunodya ndeye minuscule. Iyi michero inonaka inozvirumbidza ():

• Vhitamini C. Chili mhiripiri dzakakwirira kwazvo mune ino ine simba antioxidant, iyo yakakosha pakurapa ronda uye immune immune.
• Vhitamini B6. Mhuri yemavitamini B, B6 inoita basa musimba metabolism.
• Vhitamini K1. Iyo inozivikanwawo se phylloquinone, vhitamini K1 yakakosha pakuvhara ropa uye mapfupa ane hutano neitsvo.
• Potassium. Chinokosha chekudya chicherwa chinoshanda akasiyana siyana mashandiro, potasium inogona kudzikisa njodzi yako yechirwere chemwoyo kana ikadyiwa muhuwandu hwakaringana.
• Mhangura. Kazhinji kushomeka mukudya kwekuMadokero, mhangura chinhu chakakosha chekuteedzera, chakakosha pamapfupa akasimba uye nehutano hune hutano.
• Vhitamini A. Tsvuku tsvuku mhiripiri yakakwira mu beta carotene, iyo inoshandurwa nemuviri wako kuita vhitamini A.

Chili mhiripiri zvakapfuma mumavhitamini akasiyana siyana uye zvicherwa asi kazhinji zvinodyiwa zvidiki - saka hazvipi mupiro zvakanyanya kune yako yezuva nezuva micronutrient kutora.

Mimwe michero yemiti

Chili mhiripiri ipfuma sosi yeinonhuwira-inopisa capsaicin.

Iwo zvakare akakwirira kwazvo mu antioxidant carotenoids, ayo akabatanidzwa kune akawanda maripo ehutano.

Heano makuru bioactive chirimwa makomponi mune chili mhiripiri (, 4,,,, 8,,):

• Capsanthin. Iyo huru carotenoid mune yakatsvuka chili mhiripiri - inosvika 50% yeiyo yakazara carotenoid zvemukati - capsanthin inoitisa yavo tsvuku ruvara. Izvo zvine simba antioxidant zvivakwa zvinogona kurwisa cancer.
• Violaxanthin. Iyo hombe carotenoid antioxidant yeyero chili mhiripiri, violaxanthin inoverengera 37-68% yeiyo yakazara carotenoid zvemukati.
• Lutein. Yakawanda yakawanda mutema (isina kusimba) mhiripiri, mazinga e lutein anoderera nekukora. Kunyanya kushandiswa kwe lutein kwakabatana nehutano hwemaziso.
• Capsaicin. Imwe yemidziyo yemiti yakadzidzwa kwazvo mumhiripiri, capsaicin inokonzeresa kunhuwirira kwavo (kupisa) uye yakawanda yehutano hwavo.
• Sinapic asidhi. Iyo inozivikanwawo se sinapinic acid, iyi antioxidant ine dzakasiyana siyana dzinogona kubatsira hutano.
• Ferulic asidhi. Saizvozvowo nesinapic acid, ferulic acid is antioxidant iyo inogona kubatsira kudzivirira kubva kuzvirwere zvakasiyana siyana zvisingaperi.

Iyo antioxidant yezvinhu zvakakura (tsvuku) chili mhiripiri yakanyanya kukwirisa kupfuura iya isina kubereka (green) mhiripiri ().

Chili mhiripiri dzakapfuma mune antioxidant chirimwa makomponi ayo akabatanidzwa kune akasiyana hutano mabhenefiti. Inonyanya kuzivikanwa capsaicin, inova inoitisa pungent (inopisa) kuravira kwechili mhiripiri.

Hutano makomborero echili mhiripiri

Kunyangwe zvavo kuravira kunopisa, chili mhiripiri yakagara ichionekwa seinonhuwira zvine hutano.

Kusunungurwa kwemarwadzo

Capsaicin, iyo huru bioactive chirimwa chirimwa mune chili mhiripiri, ine zvimwe zvakasarudzika zvivakwa.

Inosunga nemarwadzo ekugamuchira, anova magumo etsinga anonzwa kurwadziwa. Izvi zvinokonzeresa kutsva asi hazvikonzere kukuvara kwekupisa chaiko.

Kunyangwe zvakadaro, kunwa zvakanyanya kwechili mhiripiri (kana capsaicin) kunogona kushatisa marwadzo ako ekugashira nekufamba kwenguva, zvichideredza kugona kwako kuona hwema hunopisa hwechili.

Izvo zvinoitawo kuti marwadzo ekugamuchira aya asanzwe kune mamwe marudzi ekurwadziwa, akadai sekurwadziwa kwepfungwa kunokonzerwa neasidhi Reflux.

Imwe ongororo yakawana kuti kana magiramu maviri nemazana mashanu epepuru tsvuku yaipihwa zuva nezuva kune vanhu vane chirungurira, marwadzo akawedzera pakutanga kwekurapwa kwemavhiki mashanu asi akavandudzwa nekufamba kwenguva ().

Izvi zvinotsigirwa neimwe diki, 6-vhiki yekudzidza inoratidza kuti magiramu matatu echili zuva rega rega akavandudza kupisa kwemoyo muvanhu vane acid reflux (12).

Iyo desensitization mhedzisiro inoita senge isingaperi, uye kumwe kuongorora kwakaratidza kuti kwakadzoserwa mazuva 1-3 mushure mekupisaicin kushandiswa kwaimira ().

Kuonda

Kufutisa hunhu hwakakomba hunowedzera njodzi yako yezvirwere zvakawanda zvisingaperi, senge chirwere chemwoyo uye chirwere cheshuga.

Humwe humbowo hunoratidza kuti capsaicin inogona kusimudzira kurasikirwa nekudzikisira kudya uye kuwedzera mafuta kupisa (,).

Muchokwadi, zvidzidzo zvinoratidza kuti magiramu gumi eiyo tsvuku mhiripiri inogona kuwedzera zvakanyanya kupisa mafuta mukati mevarume nevakadzi (,,,,,).

Capsaicin inogona zvakare kudzikisa kudya kwecalorie. Chidzidzo muvanhu makumi maviri nevaviri vanodya chili nguva dzose vakaona kuti kutora capsaicin usati wadya kwakatungamira kudzikiswa kwetaji ().

Chimwe chidzidzo chakaona kudzikiswa kwakanyanya mukuda kudya uye kudya macalorie mune chete avo vaisogara vachidya chili ().

Hazvina zvese zvidzidzo zvakawana chili mhiripiri kuti ubudirire. Zvimwe zvidzidzo zvakaona zvisina chakakosha mhedzisiro pakudya kwekoriori kana kupisa mafuta (,,).

Kunyangwe paine humbowo hwakavhenganiswa, zvinoita sekunge kugara uchinwa tsvuku mhiripiri kana capsaicin zvinowedzera zvinogona kubatsira kurasikirwa uremu kana zvabatanidzwa nedzimwe nzira dzakanaka dzehupenyu ()

Nekudaro, chili mhiripiri zvimwe hainyatsobudirira pachavo. Pamusoro pezvo, shiviriro kumhedzisiro ye capsaicin inogona kukura nekufamba kwenguva, ichideredza kushanda kwayo ().

Chili mhiripiri inosanganiswa neakawanda akati wandei mabhenefiti ehutano. Vanogona kusimudzira kuonda kana vasanganiswa nemamwe mararamire ane hutano uye vangabatsira kubvisa marwadzo anokonzerwa neasidhi Reflux.

Zvichida kudzikira

Chili mhiripiri inogona kuve nemhedzisiro inokanganisa kune vamwe vanhu, uye vanhu vazhinji havafarire kupisa kwayo.

Kupisa kunzwa

Chili mhiripiri inozivikanwa nekupisa kwavo, kupisa kupisa.

Chinhu chinokonzeresa capsaicin, inosunga kune ekugamuchira marwadzo uye inokonzeresa kupisa kwakanyanya.

Nechikonzero ichi, mukomboni oleoresin capsicum yakabviswa kubva kune mhiripiri ndiwo musimboti wepiresi ().

Muhuwandu hwakawanda, inokonzera kurwadziwa kwakanyanya, kuzvimba, kuzvimba, uye kutsvuka ().

Nekufamba kwenguva, kugara uchionekwa ne capsaicin kunogona kukonzera mamwe marwadzo emuroni kuti asanzwisisa kuwedzera kurwadziwa.

Dumbu kurwadziwa uye manyoka

Kudya chili kunogona kukonzera kushushikana kwematumbo mune vamwe vanhu.

Zviratidzo zvacho zvinogona kusanganisira kurwadziwa nemudumbu, kunzwa kupisa mukati megumbo rako, maronda, uye manyoka anorwadza.

Izvi zvinowanzoitika kune vanhu vane chirwere chinokanganisa bowel syndrome (IBS). Chili inogona kukanganisa zviratidzo kwenguva pfupi kune avo vasina kujaira kuidya nguva dzose (,,).

Neichi chikonzero, vanhu vane IBS vangangoda kudzora mashandisiro avo echili uye zvimwe zvinonhuwira chikafu.

Kenza njodzi

Gomarara chirwere chakakomba chinoonekwa nekukura kwemasero.

Uchapupu hwemhedzisiro yechili pagomarara hwakasanganiswa.

Ongororo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti capsaicin, chirimwa chinodyarwa mumhiripiri, chinogona kuwedzera kana kudzikisa njodzi yako yekenza ().

Ongororo dzekutarisa muvanhu dzinobatanidza chili pepper kudyiwa kune imwe njodzi yekenza, kunyanya yeguruva uye mudumbu (,).

Pamusoro pezvo, tsvuku tsvuku yeupfu yakaonekwa sengozi yekugomarara mukanwa nehuro kenza muIndia ().

Ramba uchifunga kuti zvidzidzo zvekucherechedza hazvigone kuratidza kuti mhiripiri inokonzeresa kenza, chete kuti vanhu vakadya huwandu hwakawanda hwechili mhiripiri ndivo vaiwanzouwana.

Kuenderera mberi nezvidzidzo kunodiwa kuti uone kana chinorema chili kunwa kana capsaicin zvinowedzera zvakachengeteka munguva refu.

Chili mhiripiri haina kunaka kune wese munhu. Zvinokonzeresa kutsva uye zvinogona kukonzera kurwadziwa nemudumbu uye nemanyoka mune vamwe vanhu. Zvimwe zvidzidzo zvinobatanidza chilli kushandiswa neakawedzera kenza njodzi.

Chinokosha

Chili mhiripisi inonhuwira inozivikanwa munzvimbo zhinji dzepasirese uye inonyatso kuzivikanwa nekupisa kwavo, kunhuwa.

Ivo vakapfuma mavitamini, zvicherwa, uye akasiyana akasarudzika emiti makomponi.

Izvi zvinosanganisira capsaicin, chinhu chinoita kuti muromo wako utsve. Capsaicin inosanganisirwa nemabhenefiti akati wandei ehutano, pamwe nemhedzisiro yakaipa.

Kune rimwe ruoko, zvinogona kubatsira kukurudzira kuonda uye kubvisa marwadzo kana uchinge uchinge uchinge uchidya.

Kune rimwe divi, zvinokonzeresa kupisa, izvo zvisingafadzi kune vanhu vazhinji, kunyanya avo vasina kujaira kudya mhiripiri. Inobatanidzwawo nekugumbuka kwekugaya.

Izvo zvakakosha kuti utarise kune ako wega shiviriro mazinga kana uchidya chili mhiripiri. Kuvashandisa se spice kunogona kuve noutano, asi avo vanoona kusagadzikana kwekugaya vanofanirwa kuzvidzivirira.