I-Bell Peppers 101: Amaqiniso Okudla kanye Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo zepelepele yensimbi
• Impilo yamehlo
• Ukuvimbela i-anemia
• Imiphumela emibi
• Okubalulekile

Upelepele wensimbi (Ukukhishwa kwe-Capsicum) yizithelo zomndeni we-nightshade.

Zihlobene nopelepele, utamatisi, nesithelo sesinkwa, konke okutholakala eMelika Ephakathi neseNingizimu.

Ebizwa nangokuthi upelepele omnandi noma ama-capsicum, upelepele wensimbi ungadliwa ungaphekiwe noma uphekiwe.

Njengezihlobo zabo eziseduze, upelepele, upelepele wensimbi kwesinye isikhathi uyomiswa bese ufakwa impuphu. Uma kunjalo, kubhekiselwa kubo njenge-paprika.

Anama-calories aphansi futhi acebile ngokukhethekile ku-vitamin C namanye ama-antioxidants, okwenza kube ukwengeza okuhle ekudleni okunempilo.

Upelepele wensimbi uza ngemibala ehlukahlukene, njengokubomvu, ophuzi, owolintshi noluhlaza okotshani - okungavuthiwe.

Upelepele oluhlaza, ongavuthiwe unambitheka obabayo kancane futhi awumnandi njengalawo avuthwe ngokuphelele.

Le ndatshana ikutshela konke odinga ukukwazi ngopelepele.

Amaqiniso ezomsoco

Upelepele, insimbi eluhlaza ingakhiwa ngamanzi (92%). Okunye ama-carbs namanani amancane amaprotheni namafutha.

Izakhi zomzimba eziyinhloko kuma-ounces angu-3.5 (amagremu ayi-100) kapelepele oluhlaza, obomvu yilawa ():

• Amakholori: 31
• Amanzi: 92%
• Amaprotheni: 1 igremu
• AmaCarbs: 6 amagremu
• Ushukela: 4.2 amagremu
• Umucu: 2.1 amagremu
• Amafutha: 0.3 amagremu

AmaCarbs

Upelepele weBell ngokuyinhloko wenziwe ngama-carbs, abhekela okuqukethwe kwawo okuningi kwekhalori - ngama-ounces ama-3.5 (100 gram) aphethe amagremu ama-6 ama-carbs.

Ama-carbs ikakhulukazi ushukela - njenge-glucose ne-fructose - obhekene nokunambitheka okumnandi kopelepele ovuthiwe.

Upelepele wensimbi uqukethe nenani elincane le-fiber - 2% ngesisindo esisha. Amakhalori ekhalori, awumthombo omuhle kakhulu we-fiber ().

Upelepele wensimbi wenziwe kakhulu ngamanzi kanye ne-carbs. Iningi lama-carbs lingushukela, njenge-glucose ne-fructose. I-bell pepper nayo ingumthombo ohloniphekile we-fiber.

Amavithamini namaminerali

Upelepele wensimbi ulayishwe ngamavithamini namaminerali ahlukahlukene ():

• Uvithamini C. Upelepele obomvu oyedwa osayizi ophakathi nendawo uhlinzeka ngo-169% we-Reference Daily Intake (RDI) kavithamini C, okwenza kube ngomunye wemithombo yokudla ecebe kakhulu yalesi sakhi somzimba esibalulekile.
• Uvithamini B6. I-Pyridoxine uhlobo oluvame kakhulu lwevithamini B6, okuwumndeni wezakhamzimba ezibalulekile ekwakheni amangqamuzana abomvu egazi.
• Uvithamini K1. Uhlobo lwevithamini K, olwaziwa nangokuthi i-phylloquinone, i-K1 ibalulekile ekunqandeni igazi nasekuphileni kwethambo.
• Potassium. Le minerali ebalulekile ingathuthukisa impilo yenhliziyo ().
• Umlingiswa. Eyaziwa nangokuthi i-vitamin B9, i-folate inemisebenzi ehlukahlukene emzimbeni wakho. Ukudla okwanele kwe-folate kubaluleke kakhulu ngesikhathi sokukhulelwa ().
• Uvithamini E. I-antioxidant enamandla, i-vitamin E ibalulekile emithanjeni nasemisipha enempilo. Imithombo yokudla engcono kakhulu yale vithamini encibilika ngamafutha ngamafutha, amantongomane, imbewu nemifino.
• Uvithamini A. Upelepele obomvu ubomvu une-pro-vithamini A (beta carotene) ephezulu, umzimba wakho oyiguqula ibe nguvithamini A ().

Upelepele wensimbi uphakeme kakhulu ku-vitamin C, kanti eyodwa inikela ngama-RDI afinyelela ku-169%. Amanye amavithamini namaminerali kupelepele we-bell afaka i-vitamin K1, i-vitamin E, i-vitamin A, i-folate ne-potassium.

Ezinye izinhlanganisela zezitshalo

Upelepele weBell ucebile ngama-antioxidants ahlukahlukene - ikakhulukazi ama-carotenoids, atholakala kakhulu kuma-specimens avuthiwe ().

Izakhi eziyinhloko kupelepele wensimbi yilezi:

• I-Capsanthin. Upelepele obomvu obomvu ikakhulukazi, i-capsanthin iyi-antioxidant enamandla ebhekele umbala wayo obomvu ogqamile (6, 7).
• I-Violaxanthin. Le nhlanganisela i-carotenoid antioxidant ejwayelekile kakhulu kupelepele ophuzi ().
• ULutein. Ngenkathi igcwele upelepele wensimbi oluhlaza (ongakavuthwa) ne-paprika emnyama, i-lutein ayikho kupelepele ovuthiwe. Ukudla okwanele kwe-lutein kungathuthukisa impilo yamehlo (6,).
• I-Quercetin. Ucwaningo lukhombisa ukuthi le polyphenol antioxidant ingaba lusizo ekuvikeleni izimo ezithile ezingalapheki, njengesifo senhliziyo nomdlavuza (,,).
• Luteolin. Ngokufanayo ne-quercetin, i-luteolin iyi-polyphenol antioxidant engaba nemiphumela ehlukahlukene yezempilo (,).

Upelepele wensimbi uqukethe ama-antioxidants amaningi anempilo, afaka i-capsanthin, i-violaxanthin, i-lutein, i-quercetin, ne-luteolin. Lezi zinhlanganisela zezitshalo zihlotshaniswa nezinzuzo eziningi zezempilo.

Izinzuzo zezempilo zepelepele yensimbi

Njengokudla okuningi kwezitshalo, upelepele wensimbi uthathwa njengokudla okunempilo.

Ukusetshenziswa kakhulu kwezithelo nemifino kuye kwaxhunyaniswa nokwehla kwengozi yezifo eziningi ezingamahlalakhona, njengomdlavuza nesifo senhliziyo.

Ngaphezu kwalokho, upelepele wensimbi ungaba nezinye izinzuzo eziningi zezempilo.

Impilo yamehlo

Izinhlobo ezivame kakhulu zokukhubazeka okubonakalayo zibandakanya ukonakala kwe-macular kanye ne-cataract, izimbangela ezinkulu zazo ukuguga nokutheleleka ().

Kodwa-ke, umsoco ungadlala indima enkulu ekuthuthukiseni lezi zifo.

I-Lutein ne-zeaxanthin - i-carotenoids etholakala ngamanani aphezulu kakhulu kupelepele wensimbi - ingathuthukisa impilo yamehlo uma idliwe ngamanani anele (,,).

Eqinisweni, zivikela i-retina yakho - udonga lwangaphakathi oluzwela ukukhanya - kumonakalo we-oxidative (,,).

Ucwaningo oluningi lukhombisa ukuthi ukusetshenziswa okujwayelekile kokudla okunothile kula ma-carotenoid kunganciphisa ubungozi bokubili kwamehlo kanye nokuwohloka kwe-macular (,,,,).

Ngakho-ke, ukufaka upelepele we-bell ekudleni kwakho kungasiza ekwehliseni ubungozi bokukhubazeka okubukwayo.

Ukuvimbela i-anemia

I-anemia yisimo esivamile esibonakala ngokuncipha kwekhono legazi lakho lokuthwala umoya-mpilo.

Enye yezimbangela ezivame kakhulu ze-anemia ukuntuleka kwensimbi, okuyizimpawu ezinkulu zazo ubuthakathaka nokukhathala.

Hhayi kuphela ukuthi upelepele obomvu ungumthombo ohloniphekile wensimbi, futhi ucebe kakhulu ku-vitamin C, okwandisa ukumuncwa kwensimbi esiswini sakho ().

Eqinisweni, upelepele obomvu oyedwa osayizi olingene angaqukatha u-169% we-RDI kavithamini C ().

Ukumuncwa kwensimbi ekudleni kukhula kakhulu uma usebenzisa izithelo noma imifino enovithamini C omkhulu ().

Ngalesi sizathu, ukudla upelepele ongahluziwe wensimbi eceleni kokudla okunothe ngensimbi - njengenyama noma isipinashi - kungasiza ekwandiseni izitolo zensimbi zomzimba wakho, kunciphise ubungozi be-anemia.

Njengezinye izithelo nemifino, i-bell pepper ingaba nezinzuzo eziningi zezempilo. Lokhu kubandakanya impilo yamehlo ethuthukisiwe kanye nengozi encishisiwe yokushoda kwegazi.

Imiphumela emibi

Upelepele weBell uvame ukuba nempilo futhi ubekezeleleke kahle, kepha abanye abantu bangaba neguliswa. Lokho kusho, ukungezwani komzimba akuvamile.

Noma kunjalo, abanye abantu abanokungezwani komzimba nempova bangazwela kupelepele we-bell ngenxa ye-allergen cross-reactivity (,).

Ukusabela okweqile kwe-allergen kungenzeka phakathi kokudla okuthile ngoba kungahle kuqukethe ama-allergen afanayo - noma ama-allergen afana nokwakheka kwamakhemikhali.

Lapho idliwa ngokulinganisela, i-bell pepper ayinayo imiphumela emibi yezempilo. Kodwa-ke, zingadala ukungezwani komzimba nabanye abantu.

Okubalulekile

Upelepele weBell ucebile ngamavithamini amaningi nama-antioxidants, ikakhulukazi uvithamini C kanye nama-carotenoids ahlukahlukene.

Ngalesi sizathu, bangaba nezinzuzo eziningana zezempilo, njengokuthuthuka kwempilo yamehlo kanye nengozi encishisiwe yezifo ezingamahlalakhona eziningana.

Sekukonke, upelepele wensimbi uyisengezo esihle kakhulu ekudleni okunempilo.