Ama-calories e-Peas nempilo yabo
Ama-peas akhiqiza ukunambitheka okumnandi, okunambitheka futhi kungakhonza njengokwengeza kwama-saladi, izitsha zangasese, nokudla okuyinhloko. Zithobekile ema-carbohydrate futhi zinikeza inani eliningi le-fibre ngokukhonza.
Uhlobo oluvame kakhulu lwama-peas ahlanzekile yinsidi eluhlaza (ama-peas wesiNgisi) kanye ne-French petit pois. Akufanele zidideke ngama-peas weqhwa noma ama-peas sugar snap, okuyi-pea pods ezidliwayo ezibonakala ziphansi futhi zibe nama-peas amancane ngaphakathi.
Ama-peas ama-shells amasha atholakale kalula kokubili okheniwe kanye namaqhwa ngoba balahlekelwa ukunambitheka ngokushesha ngemva kokuvuna.
Isikhathi sePhalamende siyi-Ephreli noMeyi, kodwa ama-peas akheniwe namaqanda atholakalayo unyaka wonke.
| Ama-Peas Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1/2 indebe efriziwe, ephekwe ngaphandle kosawoti ongeziwe (80 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 42 | |
| Ama-calories avela ku-Fat 3 | |
| Ingqikithi yamafutha 0.3g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 4mg | 0% |
| Potassium 88mg | 3% |
| Ama-carbohydrate 7.22g | 3% |
| I-Fiber Diet 2.5g | 10% |
| Ama-Sugars 3.7g | |
| Amaprotheni 2.8g | |
| I-Vitamin A 34% · I-Vitamin C 29% | |
| I-calcium 5% · Iron 11% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ama-peas aphansi kwama-khalori futhi aqukethe i-carbohydrate encane (engaphansi kwesisodwa sezithelo) .Onye indebe ye-peas iqukethe ama-kilojoule angu-42, ama-gram angu-7 e-carbohydrate, nama-gramu angu-2.5 we-fiber, okwenza amaphesenti angama-10 e-fiber yakho yansuku zonke izidingo.
Izinzuzo zezempilo ze-Peas
Ama-peas awumthombo omuhle kakhulu wevithamini C , i-vitamin K, i-manganese, kanye namavithamini amaningi B, ikakhulukazi i-thiamin (B1).
I-thiamin ibalulekile ekusizeni ukukhululwa kwamandla kusuka ku-carbohydrate namaprotheni.
Ama-peas nawo angumthombo omuhle kakhulu wevithamini A, equkethe amaphesenti angu-34 ezidingo zakho zansuku zonke, kanye ne- lutein ekomitini elilodwa. I-Vitamin A neLutein yizingxenye ezibalulekile ezisesimweni sezempilo. Ngaphezu kwalokho, i-peas yi-magnesium engumthombo omuhle, i-phosphorus, insimbi, i-zinc, neyethusi.
Zinezinhlobo ezithile zemvelo , okufaka i-polyphenol okuthiwa i-coumestrol, okungenzeka ibe nezindawo ezikhethekile zokulwa nomdlavuza, kanye nama-saponins, angase asebenze namanye ama-phytonutrients emahlathini aluhlaza ukuze alwe nokuvikela ukumelana ne-insulin. Zomi zombili zinezici ezinamandla zokuvimbela i-antioxidant kanye ne-anti-inflammatory.
Okokugcina, i-peas iqukethe i-micronutrient molybdenum, eyasiza ekusetshenzisweni komzimba kwamaprotheni, i-DNA, izidakamizwa, kanye ne-toxin.
Imibuzo evamile mayelana namaPizi
Mangakhi amakhilogremu enza isobho se-pea?
Amakholori we-pea soups azohluka ngokuya noma ngabe ulungiselelwe yini inyama, njenge ham noma ubhekeni. Ngokuvamile, inkomishi eyodwa ye-pea isobho iqukethe cishe ama-kilojoule angu-185, ama-gramu angu-4, ama-gramu angu-27 amagremudididrate, ama-gram angu-4 ama-fibre, ama-gram angu-11 amagremu, ne-965 mg sodium. Qaphela lapho uthenga isobho elisemathinini, njengoba okuqukethwe kwe-sodium kungaba phezulu kakhulu. Uma kunokwenzeka, uhlose ukuthenga isobho eliphansi-sodium noma ucabange ukwenza ngokwakho.
Ziyini ama-calories kuma-peas wasabi?
Ngokuya komenzi, ama-wasabi ama-peas aqukethe amaphesenti angu-100-130 ku-ounce eyodwa ekhonzayo. I-ounce eyodwa noma ama-gram angu-30 ahumusha cishe engxenyeni yekota (1/4).
Uyini umehluko phakathi kwama-peas avamile nama-peas ahlukaniswe?
Ukuhlukanisa ama-peas kungaba okuluhlaza noma okuphuzi. Ama-peas ahlukaniswe ngokuhlaza ama-peas ase-shelled asebenziwe.
Ukuze wenze i-pea ehlukaniswe, i-pea eluhlaza ihlukaniswe futhi imisiwe. Lezi zinhlobo zama-peas aluhlaza asetshalwe ngokukhethekile ukuze zomiswe. Ukuhlukanisa i-peas isenzo se-legume ngesikhatsi sokupheka okuzila ukudla futhi akudingeki ukuba ubekwe ngaphambili.
Ukuthatha nokugcina i-Peas
Amaphesenti angama-95 ama-peas aluhlaza asetshenziswe e-United States angamaqanda noma akheniwe. Lokhu kungenxa yokuthi bavame ukulahlekelwa ukunambitheka ngemuva kokuvuna. Uma uthola ama-peas fresh shelling atholakala ekuthengeni, nakanjani uzwanike.
Khetha ama-pods amancane, amasha ama-pea ahlanzekile. Kumele kube lukhulu futhi lube mnandi futhi lungabonakali luphuzi.
Pheka uphinde ubakhonze ngokushesha ngangokunokwenzeka-okungcono kakhulu, kungcono ukuthi bayonambitha.
Uma ungeke ukwazi ukuwasebenzisa ngokushesha, uwagcine emapodini abo esiqandisini. Lindela ukugoqa kuze kube yilapho ubapheka.
Ama-peas akhiqiwe futhi akheniwe azohlala ahlanzekile kuze kube usuku oluhle kakhulu. Uma usebenzisa i-peas ekheniwe, qiniseka ukuthi uwahlanza ngaphambi kokusetshenziswa ukuze uqede enye ye-sodium. Uma kunokwenzeka, uthenge amakhekhe afriziwe phezu komanyolo njengoba engeke abe ne-sodium.
Izindlela Ezempilo Zokulungisa Amaphisi
Ama-peas ayenziwa ngokushelela kuze kube ngethenda, kodwa hhayi elithambile kakhulu, okuphekiwe. Ama-peas angahle ahlanzeke ukuze enze iziqu noma asetshenziselwa izobho nezitshalo. Zibuye zenzeke kakhulu ekudleni izitsha zommbila wonke, zinikeza inani elikhulu lomsoco ekukhonzeni okuncane.
Ungadliwa Ngama-Peas
I-peas ingeza ukunambitheka, ukuthungwa, umbala, kanye nokupakisha emgqonyeni omkhulu wokudla. Yenza ubuciko nge-peas yakho bese uyihlanza phezulu kwe-toast yakho, noma umane uwaphonsa ngomzuzu wokugcina ukuze uncoma ukudla kwakho.
- I-coconut Rice i-Rice ne-Shrimp ne-Peas
- I-Sweet Pea Crostini
- I-Hearty Beef Stew
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 633.
> I-Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf