Ama-calories e-Red Bell Peppers kanye nezinzuzo zabo zezempilo
I-pepper ye-Bell, eyaziwa ngokuthi i-sweet pepper, iyatholakala ngemibala ehlukahlukene, kufaka phakathi eluhlaza, obomvu, ophuzi, obomvu, o-orange, omhlophe, noma obomvu. Zifakwe enhliziyweni kanye ne-boxy nge-stem efushane eluhlaza kanye nenyama enomzimba.
I-pepper ephuzi elibomvu livame ukuba lihle kunazo zonke leqembu. I-pepper ebomvu ingadliwa eluhlaza, isetshenziswe njenge-sandwich toppers, ifakwe ku-hummus nokunye okusakazeka, noma ukusika ama-saladi.
Noma, ungawapheka ekudleni noma usebenze njengesisekelo sokudla ( njengepipi eligxotshiwe ).
Ngenkathi izinhlobo eziluhlaza zivame ukutholakala unyaka wonke, i-pepper ebomvu i-bell ngokuvamile itholakala ngesikhathi sehlobo nokuwa.
| Ama-Red Bell Pepper Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 Ukukhonza, 1 indebe eluhlaza, oqoshiwe (149 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 46 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.5g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-sodium 6mg | 0% |
| Potassium 314mg | 12% |
| Ama-carbohydrates 9g | 3% |
| I-Fiber Diet 3.1g | 12% |
| Ama-Sugars 6g | |
| Amaprotheni 1.5g | |
| I-Vitamin A 33% · I-Vitamin C 253% | |
| I-calcium 1% · I-Iron 4% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 I-pepper ephuzi elibomvu inikeza ivolumu enkulu yokudla yamakhilori amancane nama-carbohydrate futhi cishe ayikho fat. Enye indebe ye-pepper eluhlaza iqukethe ama-calories angu-46, ama-gramu angu-9 e-carbohydrate, nama-gramu angu-3 e-fiber, okwenza amaphesenti angu-12 ezidingo zakho zansuku zonke fiber. | |
Izinzuzo zezempilo ze-Red Bell Peppers
I-pepper ephuzi elibomvu igcwele izakhi, kuhlanganise ne-vitamin C (ukukhonza okulodwa kunika okungenani kabili imfuneko yansuku zonke), i-vitamin A, ne-vitamin B6.
I-Vitamin C , mhlawumbe enye ye-antioxidants eyaziwa kakhulu, ihlinzeka ngezinzuzo ezihlukahlukene zezempilo kuhlanganise nokuqinisa imithi yakho, ukusiza ukukhanda kwamaseli, ukusiza ukukhiqiza i-collagen (izicubu ezixhumeneyo ezithinta amathambo nemisipha ndawonye) nokusiza ekusenikeni kwe-iron ne-folate .
Ziwumthombo omuhle kakhulu wevithamini E, i-vitamin K, i-folate, i-potassium, ne-manganese.
I-pepper enkulu ebomvu ye-bell inika i-1.3 milligram yama-manganese, inikela ngamaphesenti angu-55 kuya kwangu-75 ezidingo zakho zansuku zonke. Lokhu kubalulekile ngoba ama-manganese angasiza ekuvimbeleni i-osteoporosis.
I-pepper e-red bell nayo ingumthombo ocebile we-antioxidants engasiza ukuvikela amangqamuzana ethu ekulimaleni. Lokhu kuhlanganisa i-carotenoids efana ne-lycopene, i- beta-carotene , i-lutein ne-zeaxanthin. Lezi carotenoids ziye zaboniswa ukuthi zidlala indima ebalulekile empilweni ye-eye. Ngaphezu kwalokho, lezi zinhlanganisela zingasisiza ukuba sivikele kwezinye zegciwane.
Imibuzo evamile mayelana ne-Red Pepper
Mangakhi amakhilogremu ayenama-pepper amancane?
Amakholori azoxhomeka esilinganisweni sakho sokukhonza, kodwa ngokuvamile ekhuluma, ama-peppers amathathu amancane anezinhlamvu ezingu-25, ama-gram angu-0, ama-gramu angu-5 we-carbohydrate, i-gram 1 fiber, i-1 gramu ishukela, ne-1 gram amaprotheni. Bangakwazi ukukhonza njenge-snack enkulu noma ukwengeza ukudla. Yidla njengalokhu noma uzihlukanise bese uwafaka kumaqanda akho, ama-saladi, noma ama-sandwich.
Ungadla imbewu yepelepele?
Ungadla imbewu, kodwa abantu abaningi banqume imbewu kanye nengqikithi ngaphambi kokudla ngenxa yokuthi ukuthungwa nokunambitheka akuyona into ekhangayo ngaso sonke isikhathi. Qaphela ukuthi i-pepper le-pepper ithola ukushisa kwayo kusuka ku-capsaicin, etholakala emibhonini ye-pepper. Uma ufuna ukunciphisa ukushisa kwepelepele ukususa ngokucophelela izimbambo kanye nembewu.
Ukuthatha nokugcina i-Red Pepper
Khetha i-pepper ehlanzekile enemibala egqamile futhi egcwele isikhumba esishelele, esingenasici. Umbala kakhulu, kungcono. Ukucaca kombala kuyisibonakaliso sokuvutha, ukunambitheka, nokuhlushwa okukhulu kwezakhi. Gwema izinambuzane ezinamabala athambile, ama-nicks, imibimbi, noma imigodi.
Uzophinde ufune ukubheka i-stem ekhanyayo eluhlaza, ekhombisa ukuhlanzeka.
Gcina pepper ugcwele esiqandisini. Kufanele bahlale cishe ngesonto ngale ndlela. Uma wageza futhi usika uzoqala ukuwohloka ngokushesha futhi kufanele isetshenziswe ezinsukwini ezimbalwa.
Ungabafaka amaqhwa noma ukuwasika futhi uwafake esitsheni esingazimele.
I-pepper ingathengwa futhi efriziwe, egosiwe emathini, noma eyomile futhi iphansi njengase-paprika. Qaphela ukuthi i-pepper ebomvu egosiwe ingaba nesamba esikhulu sodium kanye namafutha (uma ku-oyela).
Izindlela Ezempilo Zokulungiselela Amaphilisi Abomvu
I-pepper ephuzi elibomvu lingagcwele ubhontshisi kanye nohlamvu oluphelele, olubhaka, olubiwe, oluhlanjululwayo, oluhlanjululwa ngamasobho nama-dips noma olusetshenziswe ku-chilis, ama-stews, ama-sauces, nama-condiments. Zingadliwa futhi ziluhlaza futhi zifakwe ama-sandwich, i-wraps, kuma-saladi, noma zisetshenziswe njengezimoto ezikhukhulayo zokugcoba.
Ukupheka nge-Red Bell Peppers
- Izinyosi ze-Beef ne-Cheese ezikhonjiwe nge-Bell Peppers
- I-Tangy Gazpacho Soup
- Amakhowe kanye ne-Pepper enewayini ne-Herbs
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 621-623.