I-Bell Peppers 101: Amanqaku esondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zezempilo zentsimbi
• Impilo yamehlo
• Uthintelo lwe-anemia
• Iziphumo ezibi
• Umgca wezantsi

Iipelepele zebell (Ukukhutshwa kweCapsicum) ziziqhamo ezizezosapho lwe-nightshade.

Banxulumene nepelepele, kunye neetamati, kunye nesonka, zonke ezo zinto zivela kuMbindi nakuMzantsi Merika.

Ikwabizwa ngokuba ziipepile ezimnandi okanye ii-capsicums, i-bell pepper ingatyiwa iluhlaza okanye iphekwe.

Njengezihlobo zabo ezisondeleyo, i-chili pepper, i-bell pepper ngamanye amaxesha zomile kwaye zibe ngumgubo. Kwimeko apho, kubhekiswa kubo njengepaprika.

Ziphantsi kweekhalori kwaye zityebile kakhulu ku-vitamin C kunye nezinye ii-antioxidants, ezibenza ukuba babe sisongezo esihle kakhulu ekutyeni okusempilweni.

Iipelepele zeBell ziza ngemibala eyahlukeneyo, njengobomvu, tyheli, orenji, kunye nohlaza- ezingavuthwanga.

Iipelepele eziluhlaza, ezingavuthwanga zinencasa ebukrakra kancinci kwaye azikho kamnandi njengezivuthwe ngokupheleleyo.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga nepelepele.

Iinyani ngesondlo

Entsha, ibepelepele eluhlaza eluhlaza yenziwe ngamanzi (92%). Eminye i-carbs kunye nexabiso elincinci leprotheni kunye namafutha.

Izondlo eziphambili kwii-ounces eziyi-3.5 (100 grams) eziluhlaza, ezibomvu zentsimbi ():

• Iikhalori: 31
• Amanzi: 92%
• Iprotheni: 1 gram
• IiCarbs: Iigrama ezi-6
• Iswekile: 4.2 iigrem
• Ifayibha: 2.1 iigrem
• Amafutha: 0.3 iigrem

IiCarbs

Iipilisi zeBell ngokuyintloko zenziwe zii-carbs, ezithi zinike ingxelo yomxholo wazo wekhalori- kunye nee-ounces ezi-3.5 (iigram ezili-100) ezibambe iigramu ezi-6 zeecarbs.

IiCarbs ubukhulu becala iswekile- ezinje ngeglucose kunye ne-fructose- inoxanduva lwencasa eswiti yentsimbi evuthiweyo.

Iipelepele zeBell nazo ziqulathe isixa esincinci sefayibha- 2% ngokobunzima obutsha. Iikhalori zekhalori, zingumthombo olungileyo wefayibha ().

Iipelepele zeBell ikakhulu zenziwe ngamanzi kunye neecarbs. Uninzi lwee-carbs siswekile, ezinje ngeglucose kunye nefructose. Iipilisi zeBell zikwangumthombo ofanelekileyo wefayibha.

Iivithamini kunye neeminerals

Iipilisi zentsimbi zilayishwe ngeevithamini kunye neeminerals ():

• Uvithamini C. Ipelepele ebomvu enye ephakathi iphakathi ibonelela nge-169% yeReferensi yokuSebenzisa imihla ngemihla (i-RDI) ye-vitamin C, eyenza ukuba ibe yenye yezona ndawo zityebileyo zokutya kwesi sondlo sibalulekileyo.
• Vitamin B6. I-Pyridoxine lolona hlobo luqhelekileyo lwevithamini B6, eyintsapho yezakha-mzimba ezibalulekileyo ekubunjweni kweeseli ezibomvu zegazi.
• Vitamin K1. Uhlobo lwevithamini K, ekwabizwa ngokuba yi-phylloquinone, i-K1 ibalulekile ekunqandeni igazi nakwimpilo yethambo.
• Potassium. Le minerali ibalulekileyo inokuyiphucula impilo yentliziyo ().
• Umntu. Eyaziwa nangokuthi yi-vitamin B9, ifolate inemisebenzi eyahlukeneyo emzimbeni wakho. Ukutya okwaneleyo okubhaliweyo kubaluleke kakhulu ngexesha lokukhulelwa ().
• Uvithamini E. I-antioxidant enamandla, i-vitamin E ibalulekile kwimithambo kunye nezihlunu ezisempilweni. Eyona mithombo iphezulu yokutya yale vithamini inyibilikayo ityebileyo zioyile, amandongomane, iimbewu kunye nemifuno.
• I-Vitamin A. Ipepile ebomvu ibomvu iphezulu kwi-pro-vithamin A (beta carotene), umzimba wakho ojika ube yivitamin A ().

Iipelepele zeBell ziphezulu kakhulu ku-vitamin C, enye inikezela nge-169% ye-RDI. Ezinye iivithamini kunye neeminerali kwiipelepele zebell zibandakanya ivithamin K1, ivithamin E, ivithamin A, ifolatiyoli, kunye ne potassium

Olunye uhlobo lwezityalo

Iipelepele zeBell zityebile kwii-antioxidants ezahlukeneyo-ngakumbi iicarotenoids, uninzi lwazo luninzi kakhulu kwiimodeli ezivuthiweyo ().

Izinto eziphambili ezenziwa ngentsimbi yentsimbi zezi:

• Capsanthin. Ingaphezulu kakhulu kwi-pepper ebomvu yentsimbi, i-capsanthin yi-antioxidant enamandla ejongene nombala wabo obomvu oqaqambileyo (6, 7).
• Violaxanthin. Le khompawundi yeyona carotenoid antioxidant ixhaphakileyo kwityheli yepepile etyheli ().
• Lutein. Ngelixa kuninzi okuluhlaza (okungavuthwanga) kwepelepele kunye nepaprika emnyama, ilutein ayikho kwiipelepele ezivuthiweyo. Ukutya ngokwaneleyo i-lutein kunokuyiphucula impilo yamehlo (6,).
• Iquercetin. Izifundo zibonisa ukuba le polyphenol antioxidant inokuba luncedo ekuthinteleni iimeko ezithile ezingapheliyo, ezinjengesifo sentliziyo kunye nomhlaza (,,).
• Luteolin. Ngokufanayo kwi-quercetin, i-luteolin yi-polyphenol antioxidant enokuba neziphumo ezahlukeneyo zempilo (,).

Iipilisi zeBell ziqulethe ii-antioxidants ezininzi ezisempilweni, kubandakanya i-capsanthin, i-violaxanthin, i-lutein, i-quercetin kunye ne-luteolin. Ezi zinto zityalwayo zinxulunyaniswa nezibonelelo ezininzi zempilo.

Izibonelelo zezempilo zentsimbi

Njengoninzi lokutya kwezityalo, i-bell pepper ithathwa njengokutya okusempilweni.

Ukusetyenziswa kakhulu kweziqhamo kunye nemifuno kunxulunyaniswe nomngcipheko ophunguliweyo wezifo ezinganyangekiyo ezinje ngomhlaza kunye nesifo sentliziyo.

Ukongeza, i-bell pepper inokuba nenani lezinye izibonelelo zezempilo.

Impilo yamehlo

Ezona ntlobo zixhaphakileyo zokungaboni kakuhle kubandakanya ukonakala kwe-macular kunye ne-cataract, oyena nobangela wokuguga kunye nosulelo ().

Nangona kunjalo, isondlo sinokudlala indima ebalulekileyo ekuphuhliseni ezi zifo.

I-Lutein kunye ne-zeaxanthin - i-carotenoids efumaneka kwixabiso eliphezulu kwi-bell pepper-inokuyiphucula impilo yamehlo xa isetyenziswe kwimali eyaneleyo (,,).

Ngapha koko, ziyayikhusela i-retina-eludongeni lwangaphakathi oluneliso elibukhali - kumonakalo we-oxidative (,,).

Inani lezifundo libonisa ukuba ukutya rhoqo ukutya okutyebileyo kwezi carotenoids kunokuwunciphisa umngcipheko wokubonakala kwamehlo kunye nokuhla kwe-macular (,,,,).

Ke, ukongeza iipepile zebell kukutya kwakho kunokunceda ukunciphisa umngcipheko wokungaboni kakuhle.

Uthintelo lwe-anemia

I-anemia yimeko eqhelekileyo ebonakaliswa kukuncipha kwegazi lakho lokuthwala ioksijini.

Esinye sezizathu eziqhelekileyo zokunqongophala kwegazi kukunqongophala kwe-iron, ezona mpawu zazo bubuthathaka nokudinwa.

Ayisiyo kuphela into yokuba i-red pepper yentsimbi ingumthombo ofanelekileyo wesinyithi, ikwacebile ngokukhethekileyo kwi-vitamin C, eyonyusa ukufunxwa kwentsimbi emathunjini akho).

Ngapha koko, ipepile enye ebomvu ebomvu iphakathi inokuba ne-169% ye-RDI ye-vitamin C ().

Ukufakwa kwe-iron ekutyeni kuyanda kakhulu xa usebenzisa iziqhamo okanye imifuno ephezulu ku-vitamin C ().

Ngesi sizathu, ukutya ipepile ekrwada eluhlaza ecaleni kokutya okune-iron-njengenyama okanye isipinatshi-kunokunceda ukwandisa iivenkile zomzimba wakho, ukunciphisa umngcipheko we-anemia.

Njengezinye iziqhamo kunye nemifuno, i-bell pepper inokuba neenzuzo ezininzi zezempilo. Oku kubandakanya ukuphucula impilo yamehlo kunye nokunciphisa umngcipheko we-anemia.

Iziphumo ezibi

Iipelepele zeBell zihlala ziphilile kwaye ziyanyamezeleka, kodwa abanye abantu banokuba noxinzelelo. Oko kwathiwa, ukungezwani komzimba kunqabile.

Okwangoku, abanye abantu abane-pollen ye-allergies banokuthi babe novakalelo kwi-bell pepper ngenxa ye-aleji cross-reactivity (,).

Ukuphendula ngokuchaseneyo komzimba kunokubakho phakathi kokutya okuthile ngenxa yokuba kunokuba ne-allergen efanayo-okanye i-allergen efanayo nakwimichiza.

Xa ityiwa ngokumodareyitha, i-bell pepper ayinayo nayiphi na imiphumo emibi yempilo. Nangona kunjalo, banokubangela ukungabikho komzimba kwabanye abantu.

Umgca wezantsi

Iipilisi zentsimbi zityebile kwiivithamini ezininzi kunye nee-antioxidants, ngakumbi ivithamin C kunye nee-carotenoids ezahlukeneyo.

Ngesi sizathu, banokuba neenzuzo ezininzi zempilo, ezinje ngokuphuculwa kwamehlo kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

Lilonke, intsimbi ipepile longezo olugqwesileyo kukutya okunempilo.