Yintoni ipoblano pepper? Isondlo, Izibonelelo kunye nokuSebenzisa

Umxholo

• Isondlo sePoblano pepper
• Izibonelelo ezinokubakho zepepile zepoblano
• Sisityebi kwii-antioxidants
• Inokuba neziphumo ze-anticancer
• Ngamana unokunceda ukulwa neentlungu kunye nokudumba
• Inokonyusa ukhuseleko
• Ungazisebenzisa njani iipepile zepoblano
• Umgca wezantsi

Iipilisi zepoblano (Ukukhutshwa kweCapsicum) Luhlobo lwepelepele yelizwe laseMexico elinokongeza ii-zing kwizidlo zakho.

Ziluhlaza kwaye ziyafana nezinye iintlobo zepepile, kodwa zihlala zinkulu kune-jalapeños kwaye zincinci kuneentsimbi.

Iipoblanos ezintsha zinencasa ethambileyo, ethambileyo kancinane, nangona ishiywe ukuba ivuthwe de ibe bomvu, iyangcamla ukushushu.

Iipilisi zepoblano ezomileyo ezivuthiweyo kwaye zibomvu zibomvu zaziwa njenge-ancho chiles, isithako esithandwayo kwisosi yesosi kunye nezinye izitya zaseMexico.

Eli nqaku libonelela ngesishwankathelo esipheleleyo sepilisi yepoblano, kubandakanya izibonelelo kunye nokusetyenziswa kwazo.

Isondlo sePoblano pepper

I-Poblanos iphantsi kweekhalori kwaye ityebile kwi-fiber kunye nee-micronutrients ezininzi.

Ngapha koko, ikomityi enye (118 yeegram) zepepile eluhlaza ekrwada ibonelela ():

• Iikhalori: 24
• Iprotheni: 1 gram
• Amafutha: ngaphantsi kwe-1 gram
• IiCarbs: 5 iigrem
• Ifayibha: 2 iigrem
• Vitamin C: I-105% yeXabiso lemihla ngemihla (DV)
• Vitamin A: I-30% ye-DV
• Vitamin B2 (riboflavin): Iipesenti ezi-2.5 ze-DV
• Potassium: I-4% ye-DV
• Intsimbi: I-2.2% ye-DV

I-Poblanos zityebe ngakumbi kwiivithamini A kunye no-C. Ezi zondlo zimbini zisebenza njenge-antioxidants emzimbeni wakho kwaye zinceda ekulweni nomonakalo osisiseko kwii-radicals zasimahla, ezinokukhokelela kwizifo ().

Iipilisi zepoblano ezomileyo, okanye ii-ancho chiles, zinamanani aphezulu eevithamini A kunye ne-B2 kunye nezinye izondlo, xa kuthelekiswa neepoblanos ().

Iipilisi zepoblano zityebile kwi-fiber, iivithamini A kunye no-C, kunye nezinye izakha mzimba.

Izibonelelo ezinokubakho zepepile zepoblano

Ngenxa yezixa zazo eziphezulu zezakhamzimba kunye nezihlanganisi zezityalo eziluncedo, iipoblano pepper zinokubonelela ngezibonelelo zezempilo.

Nangona kunjalo, akukho phando lubalulekileyo malunga nefuthe lokutya iipoblanos ngokukodwa.

Sisityebi kwii-antioxidants

Iipoblanos kunye nezinye iipepile kwi Ukukhutshwa kweCapsicum Usapho lutyebile kwii-antioxidants, ezinje nge-vitamin C, i-capsaicin, kunye ne-carotenoids, ezinye zazo ezijika zibe yi-vitamin A emzimbeni wakho ().

I-Antioxidants inceda ukulwa noxinzelelo lwe-oxidative olubangelwa kukungabikho ngaphezulu kweeradicals

Iiradicals zasimahla ziimolekyuli ezisebenzayo ezikhokelela kumonakalo ongaphantsi kweseli, oya kuthi emva koko wandise umngcipheko wesifo sentliziyo, umhlaza, isifo sengqondo esixhalabisayo, kunye nezinye iimeko ezingapheliyo ().

Ke ngoko, ukutya iipoblanos ezinobutyebi be-antioxidant kunokunceda ekuthinteleni ukugula okunxulumene noxinzelelo lwe-oxidative (,).

Inokuba neziphumo ze-anticancer

ICapsaicin, ikhompawundi kwiipoblanos kunye nezinye iipepile ezihambisa incasa ebabayo, inokuba nefuthe le-anticancer.

Ngokukodwa, i-capsaicin inokuchaphazela ii-genes ezibandakanyeka ekusasazeni komhlaza kunye nokukhuthaza ukubulawa sisifo somhlaza, nangona indima yayo kule nkqubo ingaqondwa ngokupheleleyo ().

Uphononongo lweetyhubhu zovavanyo lubonisa ukuba i-capsaicin inokukwenza umsebenzi we-anticancer ngokuchasene nemiphunga yabantu kunye neeseli zomhlaza (c).

Nangona kunjalo, uphononongo lwezifundo ezili-10 zokujonga ebantwini lufumanise ukuba ukutya okuphantsi kwe-capsaicin kunxulunyaniswa nokukhuselwa komhlaza wesisu, ngelixa ukutya okuphakathi kakhulu kungonyusa umngcipheko wesi sifo ().

Uphando oluthe kratya luyafuneka ukuqonda ngokupheleleyo ukuba ngaba ukutya iipepile zepoblano kunye nokunye ukutya okune-capsaicin kunefuthe le-anticancer.

Ngamana unokunceda ukulwa neentlungu kunye nokudumba

ICapsaicin inokulwa nokudumba kwaye incede ekudambiseni iintlungu.

Olunye uphononongo lubonisa ukuba iyabophelela kwii-receptors zeseli zemithambo-luvo kwaye, yona, iyanciphisa ukudumba kunye nentlungu (,).

Kukho uphando olulinganiselweyo kwiziphumo zokutya kwe-capsaicin, ngakumbi iipepile zepoblano, kwiintlungu. Okwangoku, uphononongo lwabantu kunye neempuku lubonisa ukuba i-capsaicin supplements inokulwa nokudumba (,).

Olunye uphononongo kubantu abadala abangama-376 abanesifo sokudumba kunye nezinye iingxaki zesisu bafumanisa ukuba izincedisi ze-capsaicin zithintela ukonakala kwesisu ().

Nangona kunjalo, qiniseka ukubonisana nomboneleli wakho wezempilo ngaphambi kokuba uthathe izongezo ze-capsaicin ukunyanga imeko yonyango.

Inokonyusa ukhuseleko

Iipilisi zepoblano zilayishwe ngevithamini C, isondlo esinyibilikayo emanzini esibalulekile ekusebenzeni komzimba. Ukungafumani vithamin C yaneleyo kungakhokelela kumngcipheko okhulayo wokufumana usulelo ().

Ngaphezu koko, i-capsaicin kwi-poblano pepper ibinxulunyaniswa nokusebenza kakuhle komzimba.

Izifundo ezininzi zezilwanyana zibonise ukuba i-capsaicin inokuchaphazela ii-genes ezichaphazelekayo ekuphenduleni komzimba kunye nokunceda ukukhusela ngokuchasene neemeko zokuzimela (17,).

Ngelixa kungekho phando lukhulu malunga neziphumo zokutya iipoblanos ngokuthe ngqo, uphononongo kwimixube kwezi pepper ibonakalisa ukuba banokuba neziphumo ze-anticancer, bancede ukulwa nokudumba, kwaye bonyuse nokhuselo.

Ungazisebenzisa njani iipepile zepoblano

Iipilisi zepoblano zinokusetyenziswa ngeendlela ezahlukeneyo.

Banokonwabela ukuluhlaza kwii-salsas nakwezinye iidiphu, kunye nokongezwa kwi-chilis, inyama ye-taco, okanye iisosi.

Ukulungiselela ipepile ye-poblano kwezi zitya, coca ipepile kubude obude, susa isiqu kunye nembewu, emva koko uyidayisi.

Unokugcoba iipepile zepoblano ngokupheleleyo kwaye ususe ulusu, isiqu kunye nembewu.

Enye yeendlela ezidumileyo zokonwabela iipoblanos zigcwele inyama yomhlaba, iimbotyi, irayisi, iziqholo, umbona kunye neetumato.

Ukwenza i-poblanos egxunyekwe, yehlisa iipelepele, ususe iimbewu, kwaye uzigcobe e-ovini kuma-350 ° F (177 ° C) kangangemizuzu eli-10-15.

Gcina isiqingatha sepepile nganye ngokuzalisa uze ufefe itshizi ngaphezulu, emva koko uzibeke ehovini kangangemizuzu embalwa.

Unokonwabela iipepile zepoblano kwii-salsas kunye nee-tacos, okanye wenze i-poblanos efakwe ngokugcwalisa ngenyama, iimbotyi, iitumato, umbona, kunye netshizi kwaye uzibhake ehovini.

Umgca wezantsi

Iipilisi zepoblano ziintlobo ngeentlobo zepelepele ezinesondlo kakhulu kwaye zimnandi ngokulinganayo.

Zizityebi kwiivithamini A no-C, i-carotenoids, i-capsaicin, kunye nezinye iikhompawundi ezinokuthi zenze njenge-antioxidants, zenze umsebenzi we-anticancer, kwaye zilwe nokudumba.

Iipilisi zepoblano zinokongezwa kwiisuphu, i-tacos, okanye i-salsas, okanye ifakwe inyama, iimbotyi, irayisi kunye netshizi.