Ama-calories asePapayas Nemikhuba Yempilo Yabo
I-Papaya iyikhalori ephansi (equkethe amakholori angu-60 ekomelweni elilodwa), i-sodium ephansi, i-cholesterol kanye nokudla okukhululekile kwamafutha. I-Papayas nayo iyimithombo emihle kakhulu ye-fibre, ixosha ngamaphesenti angaba ngu-10 ezidingo zakho zansuku zonke ezinkomishi ezifanelekile. Ngaphezu kwalokho, i-papaya inamavithamini A noC, ama-potassium nama-antioxidants.
I-papayas yilezi zithelo ezinomusa, ezithambile, eziluhlaza okwesibhakabhaka / okwesibhakabhaka ezinjengepeyari enkulu, ezilinganisa cishe ngamakhilogremu amabili kuya kwangubili.
I-Papayas yengeza ukupheka kwezindlela zokupheka futhi ingahlanjululwa ama-sauces amnandi namashukela, amasobho noma ama-sorbets. I-papayas yenza futhi amaprotheni ama-marinade, ngoba ane-enzyme ebizwa ngokuthi i-papain ephula amaprotheni.
Ama-papayas atholakale unyaka nonyaka ngenkathi yokuphakama yawo kusukela ngo-Ephreli kuya kuJuni. Zakhulile ezimweni ezifudumele futhi zivame ukungeniswa ezindaweni ezihlala ezishisayo nasezindaweni ezingaphansi komhlaba.
| Ama-Papaya Nutrition Facts | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi, 1 "cubes (145 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 62 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.4g | 1% |
| I-Satatated Fat 0.1g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 12mg | 0% |
| Potassium 264mg | 8% |
| Ama-carbohydrate 15.7g | 5% |
| I-Fiber Diet 2.5g | 10% |
| Ama-sugar Sugar 11.3g | |
| Amaprotheni 0.7g | |
| I-Vitamin A 28% · I-Vitamin C 147% | |
| I-calcium 3% · Iron 2% | |
* Ngokusekelwe khalorili engu- 2 000 t | |
Izinzuzo zezempilo zePapayas
I-Papayas inethambile e-vitamin A, i-beta carotene ephuma ku-orange hue, ne-antioxidant ebizwa nge-zeaxanthin engasiza ekuvimbeleni ukubola kwesimo se-macular nokusiza empilweni ye-eye.
Ama-papayas abuye aphethwe yi-fiber esiza ekunakekeni kwezempilo, angasiza ukudonsa ubuthi kanye ne-cholesterol ngaphandle komzimba futhi ukwandise isifo satiety. Ucwaningo luye lwabonisa ukuthi abantu abadla amanani afanele okwefiber banciphise ingozi yokuthuthukisa isifo senhliziyo namanyevuza.
Ngaphezu kwalokho, ama-papayas anevithamini C egcwele, i-vitamin C enamanzi enomsoco ohlose ukukhuthaza ukukhukhumezeka, ukunciphisa ukuguga nokulungisa izicubu.
I-papayas ingase ibe yinto enhle emathunjini akho, njengoba ekhona enzyme ebizwa ngokuthi i-papain, eyasiza ekuguleni. Ukuqukethwe kwawo kwamanzi aphezulu kungakhuphula i-hydration yakho kanye nokusiza ukuvimbela ukuqotshwa.
Imibuzo Ejwayelekile Mayelana NePapayas
Ingabe imbewu yama-papayas ayidla?
Yebo. Imbewu ye-papaya iyadliwa. Banika ukunambitheka kwe-peppery nge-crunch kancane. Bangakwazi ukwengeza ukunambitheka kwi-saladi yezithelo noma benze njengento yokuhlobisa.
Yini i-papaya inambitha?
I-Papaya inomdla okungafani nezithelo eziningi, ngomlomo ophuzileyo uzizwa futhi unambitheka omnene. Ukunambitheka kuvame ukufaniswa nokomquba, kepha kumnandi kakhulu, futhi ukuthungwa okuncane. Ngezinye izikhathi i-papaya ingaba nephunga elihlukile, ngezinye izikhathi lichazwe njengezinyawo ezinuka iphunga, linganambitheki lutho. Ngokuvamile lokhu kusho ukuthi izithelo azivuthiwe. Ukuze uthole ukunambitheka okugcwele kwe-papaya kufanele kuvuthiwe kakhulu.
Ukugcina nokuthatha iPayayas
Isimiso esihle sokuvuthwa umbala, hhayi ukuthobeka. Khetha ama-papayas anesilinganiso esikhulu sombala wesikhumba ophuzi oluhlaza. I-greener i-papaya ivuthiwe kancane.
Gwema ama-papayas aqukethe ubuhlungu futhi ukhethe lezo ezigcwele futhi ezibushelelezi.
I-papayas ingagcinwa ekamelweni lokushisa kuze kufike livuthiwe futhi lifriji kuze kube ngesonto elilodwa.
Izindlela Ezempilo Zokulungisa Amapayipi
I-papayas yengeza ukunambitheka nombala ekudleni kwakho ngenkathi upakisha ku-punch yokudla.
Faka ama-papayas bese uyidla ngokwawo nge-squirt ye-lemon noma i-lime. Noma uhlanganise nabo ukwenza ama-smoothies, ama-sauces amnandi nama-spicy, isobho elibandayo, noma amaprotheni ama-marinades. Ama-papayas edayisi bese uwasebenzisa ezitsheni ze-salads, i-salsas noma i-compote.
Ukupheka Nge-Papayas
Ungafaka i-papaya ohlelweni lwakho lokudla nganoma isiphi isikhathi sosuku. Thola ezinye imibono yekusasa, ukudla kwasemini, isidlo sakusihlwa kanye nemikhumbi.
- I-Papaya i-coconut Smoothie
- Isaladi se-Papaya Avocado
- I-Guna ne-Papaya Red Pepper Salsa
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 805.
> I-Linus Pauling Institute. I-Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids