Chii chinonzi Poblano mhiripiri? Kudya, Kubatsira, uye Kushandisa

Zvemukati

• Poblano pepper chikafu
• Zvinogoneka mabhenefiti epoblano mhiripiri
• Akapfuma mune antioxidants
• Inogona kunge iine anticancer mhedzisiro
• Inogona kubatsira kurwisa kurwadziwa uye kuzvimba
• Inogona kuwedzera hutachiona
• Mashandisiro epoblano mhiripiri
• Chinokosha

Poblano mhiripiri (Capsicum annuum) imhando yechili mhiripiri yemuno kuMexico inogona kuwedzera zing kuzvikafu zvako.

Iwo akasvibira uye akafanana nemamwe marudzi emhiripiri, asi anowanzo kuve akakura kupfuura jalapeno uye madiki pane mhiripiri webhero.

Poblanos nyowani ane hunyoro, hunotapira zvishoma, kunyange hazvo zvikasara kuti zvibve kusvikira zvatsvuka, zvinonaka zvakanyanya kupisa.

Pepper dzakaomeswa dzakabikwa uye dzakatsvuka zvakadzama dzinozivikanwa seancho chiles, chinhu chinozivikanwa mumuto masosi nemimwe ndiro yekuMexico.

Ichi chinyorwa chinopa kuongororwa kwakazara kwepoblano mhiripiri, kusanganisira mabhenefiti avo uye zvavanoshandisa.

Poblano pepper chikafu

Poblanos yakaderera macalorie uye akapfuma mune fiber uye akati wandei micronutrients.

Muchokwadi, 1 mukombe (118 magiramu) epepuru yakasvikwa poblano inopa ():

• Makorori: 24
• Mapuroteni: 1 gramu
• Mafuta: isingasviki 1 gramu
• Carbs: 5 magiramu
• Fiber: 2 magiramu
• Vhitamini C: 105% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini A: 30% yeiyo DV
• Vitamini B2 (riboflavin): 2.5% yeiyo DV
• Potassium: 4% yeiyo DV
• Iron: 2.2% yeiyo DV

Poblanos anonyanya kupfuma muvhitamini A naC. Aya maviri manyukisi anoshanda se antioxidants mumuviri wako uye anobatsira kurwisa zvakakanganisika kubva kune akasununguka radicals, izvo zvinogona kutungamira kuchirwere ().

Peppers dzakaomeswa, kana ancho chiles, zvine huwandu hwakawanda hwevhitamini A uye B2 uye zvimwe zvinovaka muviri, zvichienzaniswa neatsva poblanos ().

Poblano mhiripiri akapfuma mufibre, mavitamini A uye C, uye nezvimwe zvinovaka muviri.

Zvinogoneka mabhenefiti epoblano mhiripiri

Nekuda kwehuwandu hwavo hwehuwandu hwezvinhu zvinovaka muviri uye zvinobatsira zvinomera zvemiti, poblano mhiripiri inogona kupa rubatsiro rwehutano.

Nekudaro, hapana hunyanzvi hwekutsvagisa nezve hutano mhedzisiro yekudya poblanos kunyanya.

Akapfuma mune antioxidants

Poblanos uye mamwe mhiripiri mu Capsicum annuum mhuri yakafuma mune antioxidants, senge vhitamini C, capsaicin, uye carotenoids, mamwe acho anova vhitamini A mumuviri wako ().

Antioxidants anobatsira kurwisa oxidative kusagadzikana kunokonzerwa neyakawandisa emahara radicals.

Mahara radicals anoshanda mamorekuru anotungamira kune anokanganisa maseru kukuvara, izvo zvinobva zvawedzera njodzi yako yechirwere chemoyo, gomarara, kuora mwoyo, uye zvimwe zvisingaperi mamiriro ().

Naizvozvo, kudya antioxidant-rich poblanos kunogona kubatsira kudzivirira chirwere chine chekuita nekushushikana kweiyo oxidative (,).

Inogona kunge iine anticancer mhedzisiro

Capsaicin, chinoumbwa mumapoblanos uye mamwe mhiripiri anopa kuravira kunonaka, anogona kuita anticancer mhedzisiro.

Kunyanya, capsaicin inogona kukanganisa magene anobatanidzwa mukupararira kwegomarara uye kukurudzira gomarara sero kufa, kunyangwe iro basa rayo mukuita uku risinganyatsonzwisiswa ().

Ongororo-chubhu zvidzidzo zvinoratidza kuti capsaicin inogona kuita anticancer chiitiko kupokana nemapapu emunhu uye colorectal cancer maseru (,).

Zvisinei, kuongororwa kwezvidzidzo gumi zvekucherechedza muvanhu zvakawana kuti yakaderera capsaicin kudya kwaibatanidzwa nekudzivirirwa kukenza yemudumbu, nepo iyo yepakati-yakakwira kudya kunowedzera njodzi yechirwere ichi ().

Dzimwe tsvagurudzo dzinodiwa kuti unzwisise zvizere kana kudya poblano mhiripiri uye zvimwe zvekudya zvine capsaicin zvine anticancer mhedzisiro.

Inogona kubatsira kurwisa kurwadziwa uye kuzvimba

Capsaicin inogona zvakare kurwisa kuzvimba uye kubatsira kudzikamisa marwadzo.

Zvimwe zvidzidzo zvinoratidza kuti inosunga kune nerve maseru receptors uye, zvakare, inoderedza kuzvimba uye kurwadziwa (,).

Iko kune kushomeka kutsvagisa pamusoro pemhedzisiro yekudya capsaicin, kunyanya kubva poblano mhiripiri, pakurwadziwa. Zvakadaro, zvidzidzo muvanhu nemakonzo zvinoratidza kuti capsaicin zvinowedzera zvinogona kurwisa kuzvimba (,).

Imwe ongororo muvanhu mazana matatu nemakumi matanhatu nevatanhatu vane hutachiona hwehutachiona uye zvimwe zvemuviri zvakaona kuti capsaicin inowedzera inodzivirira kukuvara kwemudumbu ().

Zvakadaro, ita chokwadi chekubvunza wako mupi wezvehutano usati watora capsaicin zvinowedzera kurapa chirwere.

Inogona kuwedzera hutachiona

Poblano mhiripiri inotakurirwa vhitamini C, chinhu chinogadziriswa nemvura - icho chakakosha pakurwisa muviri. Kusawana zvakakwana vitamini C kunogona kukonzera njodzi yekuwedzera hutachiona ().

Zvakare, iyo capsaicin mune poblano mhiripiri yakabatanidzwa kune yakakwana immune immune basa.

Ongororo dzinoverengeka dzemhuka dzakaratidza kuti capsaicin inogona kukanganisa magene anobatanidzwa mukuzvidzivirira mumuviri uye kubatsira kudzivirira kubva kune autoimmune mamiriro (17,).

Kunyangwe pasina hunyanzvi hwekutsvagisa nezve hutano hwekudya mapoblanos zvakanyanya, ongororo pamakemikari mune aya mhiripiri inoratidza kuti anogona kunge aine anticancer mhedzisiro, anobatsira kurwisa kuzvimba, uye kunyange kukurudzira hutachiona.

Mashandisiro epoblano mhiripiri

Poblano mhiripiri inogona kushandiswa nenzira dzakasiyana siyana.

Vanogona kunakirwa mbishi mumasalasi uye mamwe madhipi, pamwe nekuwedzerwa kune chizi, nyama yetaco, kana sauces.

Kugadzirira poblano mhiripiri kune idzi ndiro, chekesa mhiripiri kureba, bvisa hunde nembeu, wozozvimwaya kuita zvidimbu.

Iwe unogona zvakare kugocha poblano mhiripiri yakazara uye wozobvisa ganda, dzinde, uye mhodzi.

Imwe yenzira dzakakurumbira dzekunakidzwa nepoblanos yakazara nyama yepasi, bhinzi, mupunga, zvinonhuwira, chibage uye madomasi.

Kugadzira poblanos yakakanyiwa, cheka mhiripiri, bvisa mhodzi, uye wozvigocha muchoto pa 350 ° F (177 ° C) kwemaminitsi gumi nemashanu.

Stuff yega yega pepper hafu nekuzadza nekusasa chizi pamusoro, wozoidzosera muchoto kwemamwe maminetsi.

Iwe unogona kunakirwa nepoblano mhiripiri mu salsas uye tacos, kana kugadzira zvakaputirwa poblanos nekuizadza nenyama, bhinzi, madomasi, chibage, uye chizi nekuzvibika muchoto.

Chinokosha

Poblano mhiripisi akasiyana akapfava echili mhiripiri ane hutano hwakanyanya uye zvakaenzana zvinonaka.

Ivo vakapfuma mavitamini A uye C, carotenoids, capsaicin, uye mamwe macomputer anogona kuita se antioxidants, ane anticancer chiitiko, uye kurwisa kuzvimba.

Poblano mhiripiri inogona kuwedzerwa kumasobho, tacos, kana salsas, kana kuzadzwa nenyama, bhinzi, mupunga, uye chizi.