Yini i-Poblano Peppers? Nutrition, Izinzuzo, kanye Nokusebenzisa

-Delile

• Poblano pepper ukudla
• Izinzuzo ezingaba khona zepelepele ye-poblano
• Ucebile ngama-antioxidants
• Kungaba nemiphumela yokulwa nomdlavuza
• Kungasiza ukulwa nobuhlungu nokuvuvukala
• Kungakhuphula ukuzivikela komzimba
• Ungayisebenzisa kanjani i-poblano pepper
• Okubalulekile

Upelepele wePoblano (Ukukhishwa kwe-Capsicum) Luhlobo lochili pepper odabuka eMexico ongangeza izingoma ekudleni kwakho.

Ziluhlaza futhi ziyafana nezinye izinhlobo zikapelepele, kepha zivame ukuba zikhulu kune-jalapeños futhi zibe ncane kunezipelepele zensimbi.

Ama-poblanos amasha ane-flavour emnene, emnandi kancane, yize uma eshiywe ukuba avuthwe aze abe bomvu, anambitha ashisa kakhulu.

Upelepele owomile ovuthiwe ovuthwe ngokuphelele futhi obomvu ngokujulile waziwa njenge-ancho chiles, isithako esidumile kumasoso emvukuzane nezinye izitsha zaseMexico.

Lo mbhalo uhlinzeka ngokuningiliziwe okuphelele kwepelepoblano, kufaka phakathi izinzuzo nokusetshenziswa kwawo okungenzeka.

Poblano pepper ukudla

AmaPoblanos anama-calories aphansi futhi acebile nge-fiber nama-micronutrients amaningana.

Eqinisweni, inkomishi engu-1 (118 amagremu) kapelepele ongavuthiwe we-poblano uhlinzeka ():

• Amakholori: 24
• Amaprotheni: 1 igremu
• Amafutha: ngaphansi kuka-1 gram
• AmaCarbs: 5 amagremu
• Umucu: 2 amagremu
• Uvithamini C: U-105% we-Daily Value (DV)
• Uvithamini A: 30% we-DV
• Uvithamini B2 (riboflavin): 2.5% we-DV
• Potassium: 4% we-DV
• Insimbi: 2.2% we-DV

Ama-Poblanos acebile ikakhulukazi kumavithamini A no-C. Lezi zakhi zomzimba ezimbili zisebenza njengama-antioxidants emzimbeni wakho futhi zisiza ukulwa nomonakalo odalwa yimishanguzo yamahhala, engaholela ezifweni ().

Upelepele omisiwe we-poblano, noma ama-ancho chiles, anamavithamini aphezulu u-A no-B2 nezinye izakhi zomzimba, uma kuqhathaniswa nama-poblanos amasha ().

Upelepele wePoblano ucebile nge-fiber, amavithamini A no-C, nezinye izakhi zomzimba.

Izinzuzo ezingaba khona zepelepele ye-poblano

Ngenxa yenani labo eliphakeme lezakhi zomzimba nezakhi zezitshalo ezinenzuzo, upelepele wepoblano unganikeza izinzuzo zezempilo.

Kodwa-ke, alukho ucwaningo olunzulu ngemiphumela yezempilo yokudla ama-poblanos ikakhulukazi.

Ucebile ngama-antioxidants

AmaPoblanos nolunye upelepele ku Ukukhishwa kwe-Capsicum umndeni ucebile ngama-antioxidants, njengevithamini C, i-capsaicin, ne-carotenoids, amanye awo aphenduka abe ngu-vitamin A emzimbeni wakho ().

Ama-antioxidants asiza ukulwa nokucindezeleka kwe-oxidative okubangelwa ama-radicals amaningi ngokweqile.

Ama-radicals amahhala ngama-molecule asebenzayo aholela ekulimaleni kweseli okuyisisekelo, nakho okungakhuphula ubungozi besifo senhliziyo, umdlavuza, ukuwohloka komqondo, nezinye izimo ezingamahlalakhona ().

Ngakho-ke, ukudla ama-poblanos anothe ngama-antioxidant kungasiza ekuvikeleni ukugula okuhlobene nengcindezi ye-oxidative (,).

Kungaba nemiphumela yokulwa nomdlavuza

ICapsaicin, inhlanganisela yama-poblanos nolunye upelepele odlulisa ukunambitheka okubabayo, ingahle ibe nemiphumela yokulwa nomdlavuza.

Ngokuqondile, i-capsaicin ingathinta izakhi zofuzo ezibandakanyeka ekusakazekeni komdlavuza futhi ikhuthaze ukufa komdlavuza wesifo somdlavuza, yize indima yayo kule nqubo ingaqondakali ngokuphelele ().

Ucwaningo lwe-test-tube lukhombisa ukuthi i-capsaicin ingahle isebenzise umsebenzi we-anticancer emaphashini womuntu namangqamuzana omdlavuza obala (,).

Kodwa-ke, ukubuyekezwa kwezifundo eziyi-10 zokubheka kubantu kutholakale ukuthi ukudla okuphansi kwe-capsaicin kuhlotshaniswa nokuvikelwa komdlavuza wesisu, kanti ukudla okuphakathi kakhulu kungandisa ubungozi balesi sifo ().

Ucwaningo oluningi luyadingeka ukuqonda ngokugcwele ukuthi ukudla upelepele we-poblano nokunye ukudla nge-capsaicin kunemiphumela yokulwa nomdlavuza.

Kungasiza ukulwa nobuhlungu nokuvuvukala

ICapsaicin nayo ingalwa nokuvuvukala futhi isize ekunciphiseni ubuhlungu.

Olunye ucwaningo luphakamisa ukuthi lubophezela kuma-receptor cell wezinzwa futhi, nalo, linciphisa ukuvuvukala nobuhlungu (,).

Kunocwaningo olulinganiselwe ngemiphumela ye-capsaicin yokudla, ikakhulukazi kusuka kupelepele we-poblano, ebuhlungwini. Noma kunjalo, izifundo ezingabantu nezamagundane ziphakamisa ukuthi izengezo ze-capsaicin zingalwa nokuvuvukala (,).

Ucwaningo olulodwa kubantu abadala abangama-376 abanezifo ezivuthayo zamathumbu nezinye izingqinamba zamathumbu lathola ukuthi izengezo ze-capsaicin zivimbela ukulimala kwesisu ().

Noma kunjalo, qiniseka ukuthi uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha izithako ze-capsaicin ukwelapha isimo sezokwelapha.

Kungakhuphula ukuzivikela komzimba

Upelepele wePoblano ulayishwe uvithamini C, umsoco oncibilika emanzini obalulekile ekusebenzeni komzimba. Ukungatholi i-vitamin C eyanele kungaholela engcupheni yokwanda kokutheleleka ().

Ngaphezu kwalokho, i-capsaicin epelepele ye-poblano ixhunyaniswe nokusebenza kahle komzimba.

Izifundo eziningana zezilwane zikhombisile ukuthi i-capsaicin ingathinta izakhi zofuzo ezibandakanyeka ekuphenduleni komzimba futhi isize ukuvikela ezimeni ezizimele zomzimba (17,).

Ngenkathi kungekho lucwaningo olunzulu ngemiphumela yezempilo yokudla ama-poblanos ikakhulukazi, ucwaningo olwenziwe ngamakhompiyutha akulezi pepper lubonisa ukuthi angaba nemiphumela yokulwa nesifo somdlavuza, asize ukulwa nokuvuvukala, futhi aqinise nokuzivikela komzimba.

Ungayisebenzisa kanjani i-poblano pepper

Upelepele wePoblano ungasetshenziswa ngezindlela ezahlukahlukene.

Zingajatshulelwa ziluhlaza kuma-salsas nakwezinye iziphuzo, futhi zengezwe ku-chilis, inyama ye-taco, noma amasoso.

Ukulungiselela upelepoblano walezi zitsha, hhafu upelepele ngobude, susa isiqu nembewu, bese usidonsa sibe yizicucu.

Ungafaka futhi upelepele wepoblano uphelele bese ususa isikhumba, isiqu, nembewu.

Enye yezindlela ezithandwa kakhulu zokujabulela ama-poblanos igcwele inyama yomhlabathi, ubhontshisi, ilayisi, izinongo, ummbila notamatisi.

Ukwenza ama-poblanos agxishiwe, hhafula upelepele, ususe imbewu, bese uyosa kuhhavini ku-350 ° F (177 ° C) imizuzu eyi-10-15.

Faka uhhafu wepelepele ngamunye ngokugcwalisa bese ufafaza ushizi ngaphezulu, bese uwafaka kuhhavini okwemizuzu embalwa.

Ungajabulela upelepele we-poblano kuma-salsas nama-tacos, noma wenze ama-poblanos agxishiwe ngokuwagcwalisa ngenyama, ubhontshisi, utamatisi, ummbila noshizi bese ukubhaka kuhhavini.

Okubalulekile

I-Poblano pepper yizinhlobonhlobo ezinomusa opelepele onomsoco futhi omnandi ngokulinganayo.

Bacebile ngamavithamini A no-C, i-carotenoids, i-capsaicin, namanye ama-compounds angasebenza njengama-antioxidants, abe nomsebenzi we-anticancer, futhi alwe nokuvuvukala.

Upelepele wePoblano ungangezwa kumasobho, ama-tacos, noma ama-salsas, noma ufakwe inyama, ubhontshisi, ilayisi noshizi.