ʻO Bell Peppers 101: Nā Mea Pono Meaʻai a me nā Pono olakino

Anter

• ʻIke kūpono
• Kālika
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino o ka pepa bele
• ʻO ke olakino maka
• Kāohi Anemia
• Nā hopena maikaʻi ʻole
• Ke laina lalo

Nā pepa bele (Capsicum makahiki) nā hua i pili i ka ʻohana nighthade.

Pili lākou i nā pepa chili, ʻōmato, a me nā ʻulu, a he kamaʻāina lākou a pau ma Central a me ʻAmelika Hema.

Kapa ʻia kekahi peppers ʻono a i ʻole nā ​​capsicums, hiki ke ʻai i nā pepelu bele i ka maka a kuke paha.

E like me ko lākou mau hoahānau pili, nā pepelu, nā pepelu bele i kekahi manawa a hoʻomaloʻo a pau. I kēlā hihia, kapa ʻia lākou he paprika.

Haʻahaʻa lākou i nā calories a waiwai nui i ka wikamina C a me nā antioxidant ʻē aʻe, e hoʻolilo iā lākou i mea hoʻohui maikaʻi loa i ka papaʻai olakino.

Hele mai nā pepelu bele i nā kala like ʻole, e like me ka ʻulaʻula, melemele, ʻalani, a me ka ʻōmaʻomaʻo - nā hua ʻole.

ʻO ka pepa ʻōmaʻomaʻo, unripe a kahi ʻono ʻawaʻawa iki a ʻono hoʻi e like me ka pala.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka pepa.

ʻIke kūpono

Hoʻohui nui ʻia nā pepelu bele hou, ka wai (92%). ʻO ke koena ka carbs a me ka nui o nā protein a me ka momona.

ʻO nā hua nui i nā auneke 3.5 (100 mau) o ka maka, nā bele bele ʻulaʻula ():

• Kalepona: 31
• Wai: 92%
• Kumuʻiʻo: 1 gram
• Kāpena: 6 gram
• Kō: 4.2 gram
• Puluniu: 2.1 gram
• Momona: 0.3 gram

Kālika

Hoʻokomo mua ʻia nā pepelu bele i nā carbs, kahi e helu ai ka hapa nui o kā lākou ʻike kalori - me 3.5 auneke (100 mau) i paʻa i 6 mau ʻake.

ʻO nā kāhū ka nui o nā kō - e like me ka glucose a me ka fructose - nona ke kuleana no ka ʻono momona o nā pepa bele pala.

Aia i loko o nā pepelu bele nā ​​helu liʻiliʻi o ka fiber - 2% e ke kaumaha hou. ʻO ka calorie no ka calorie, he kumu fiber maikaʻi loa lākou ().

Hana ʻia nā pepelu bele i ka wai a me nā carbs. ʻO ka hapa nui o nā carbs he kō, e like me ka glucose a me ka fructose. ʻO nā pepelu bele kahi kumu kūpono o ka fiber.

Nā wikamina a me nā minelala

Hoʻouka ʻia nā pepelu bele me nā huaora a me nā minelala ():

• Wikamina C. Hāʻawi kahi pepelu bele ʻulaʻula i waena i 169% o ka Reference Daily Intake (RDI) no ka wikamina C, e hoʻolilo ana i kekahi o nā kumuʻai momona o kēia nutrient pono.
• Wikamina B6. ʻO Pyridoxine ka ʻano maʻamau o ka wikamina B6, kahi ʻohana o nā meaola nui no ka hoʻokumu ʻana i nā hunaola ʻulaʻula.
• Wikamina K1. ʻO kahi ʻano o ka huaʻai K, ʻo ka phylloquinone, he mea nui ka K1 no ke kāpili ʻana i ke koko a me ka olakino iwi.
• Pāpaʻakai. Hiki i kēia mineral pono ke hoʻomaikaʻi i ke olakino puʻuwai ().
• Folate. ʻIke ʻia hoʻi he huaola B9, he ʻano ʻokoʻa kā ka folate i kou kino. He mea nui ka lawa ʻana o ka ʻai folate i ka wā hāpai ().
• Wikamina E. ʻO kahi antioxidant ikaika, pono ka wikamina E no ke aʻa olakino a me nā mākala. ʻO nā kumuwaiwai maikaʻi maikaʻi loa o kēia wikamina hiki ke hoʻoheheʻe ʻia ka momona ka aila, nā nati, nā hua, a me nā mea kanu.
• Wikamina A. Nui nā pepelu bele ʻulaʻula i ka pro-vitamine A (beta carotene), a hoʻololi ʻia kou kino i huaora A ().

ʻOi aku ka nui o nā pepelu bele i ka wikamina C, me kahi mea e hāʻawi ana a 169% o ka RDI. ʻO nā huaora a me nā minelala ʻē aʻe i nā pepa bele e komo pū me ka wikamina K1, ka wikamina E, ka huaola A, ka folate, a me ka potassium.

Nā mea kanu mea kanu ʻē aʻe

Nui ka waiwai o nā peppers Bell i nā ʻano antioxidant like ʻole - keu hoʻi nā carotenoids, nā mea i ʻoi aku ka nui o nā mea palaʻai ().

ʻO nā hui nui i nā pepa bele:

• ʻO Capsanthin. ʻOi aku ke kiʻekiʻe i nā pepa bele ʻulaʻula, ʻo ka capsanthin kahi antioxidant mana kuleana no ko lākou ʻulaʻula nani (6, 7).
• ʻO Violaxanthin. ʻO kēia hui ka antioxidant carotenoid maʻamau i nā pepelu bele melemele ().
• Lutein. ʻOiai ka nui o nā pepelu bele ʻōmaʻomaʻo (unripe) a me ka paprika ʻeleʻele, aia ʻole ka lutein mai nā pepa bele pala. Loaʻa ka lawa ʻana o ka lutein i ke olakino maka (6,).
• ʻO Quercetin. Hōʻike nā noiʻi e pono paha kēia polyphenol antioxidant no ka pale ʻana i kekahi mau ʻano mau, e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai (,,).
• Luteolin. Pēlā nō hoʻi me ka quercetin, ʻo ka luteolin kahi polyphenol antioxidant e loaʻa paha i nā ʻano olakino olakino maikaʻi (,).

Aia i loko o nā pepelu bele nā ​​antioxidant olakino he nui, e like me capsanthin, violaxanthin, lutein, quercetin, a me luteolin. Pili kēia mau mea kanu me nā pono olakino he nui.

Nā pono olakino o ka pepa bele

E like me ka nui o nā mea kanu a pau, manaʻo ʻia nā pepa bele he meaʻai olakino.

ʻO ka ʻai nui o nā huaʻai a me nā mea kanu i hoʻopili ʻia i ka hoʻemi liʻiliʻi o nā maʻi maʻi maʻamau, e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai.

Hoʻohui ʻia, loaʻa paha i nā pepelu bele kekahi mau pono olakino ʻē aʻe.

ʻO ke olakino maka

ʻO nā ʻano maʻamau o nā hōʻino o ka ʻike e pili ana i ka hoʻohaʻahaʻa macular a me nā cataract, nā kumu nui o ka ʻelemakule a me nā maʻi ().

Eia nō naʻe, he mea nui paha ka meaʻai i ka hoʻomohala ʻana i kēia mau maʻi.

ʻO ka Lutein a me ka zeaxanthin - carotenoids i loaʻa ma nā helu kiʻekiʻe loa i loko o nā pepelu bele - hiki ke hoʻomaikaʻi i ke olakino o ka maka ke hoʻopau ʻia i nā nui kūpono (,,).

I ka ʻoiaʻiʻo, pale lākou i kāu retina - ka paia o ka maka i loko o ka maka o kou maka - mai ka hōʻino oxidative (,,).

Hōʻike kekahi mau ʻano noiʻi i ka ʻai mau o nā meaʻai i loko o kēia mau carotenoids e ʻoki paha i ka makaʻi o nā cataract a me macular degeneration (,,,).

No laila, ke hoʻohui nei i nā pepa bele i kāu papaʻai hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu makaʻu o nā kino ʻike.

Kāohi Anemia

ʻO ke Anemia kahi ʻano maʻamau e hōʻike ʻia e ka hoʻemi hoʻemi o kou hiki ke lawe i ka oxygen.

ʻO kekahi o nā kumu maʻamau o ka anemia ka nele o ka hao, ʻo nā ʻōuli nui o ia nāwaliwali a me ka māluhiluhi.

ʻAʻole wale nā ​​pepa bele ʻulaʻula i kumu hao maikaʻi, waiwai nui lākou i ka huaora C, kahi e hoʻonui ai i ka lawe ʻana o ka hao mai kou ʻōpū ().

I ka ʻoiaʻiʻo, aia i loko o hoʻokahi pepa bele ʻulaʻula i waena o 169% o ka RDI no ka lāʻau C ().

Hoʻonui ka nui o ka lawe ʻana i ka haoʻai ke ʻai ʻoe i nā hua a i ʻole nā ​​mea kanu i kiʻekiʻe i ka lāʻau C ().

No kēia kumu, ʻo ka ʻai ʻana i nā pepelu bele maka ma ka ʻaoʻao o nā meaʻai waiwai hao - e like me ka ʻiʻo a i ʻole ka milo - hiki ke kōkua i ka hoʻonui ʻana i nā hale hao o kou kino, e ʻoki ana i kāu makaʻu o ka anemia

E like me nā huaʻai a me nā mea kanu, he nui nā pono olakino paha ma ka pepa bele. Hoʻopili kēia i ke olakino o ka maka a hoʻomaikaʻi i ka anemia.

Nā hopena maikaʻi ʻole

ʻOi aku ka maikaʻi a me ka hoʻomanawanui ʻana o nā pepa Bell, akā e ʻāhewa paha kekahi poʻe. Wahi a ia, he kakaikahi loa ka maʻi ʻaʻai.

Eia nō naʻe, hiki i kekahi poʻe i loaʻa i nā maʻi āpau pollen ke makaʻala i nā pepelu bele ma muli o ke kahe ʻana o ka maʻi āpau (,).

Hiki i nā hopena keʻa maʻi āpau ke hana ma waena o kekahi mau meaʻai no ka mea aia lākou i loko o nā mea āpau like - a i ʻole nā ​​mea like e like me ke ʻano kemika.

Ke ʻai ʻia i ka hoʻohaʻahaʻa, ʻaʻohe hopena maikaʻi ʻole o ke olakino pepa. Eia nō naʻe, hoʻonāukiuki lākou i nā maʻi āpau i kekahi poʻe.

Ke laina lalo

Nui ka waiwai i nā peppers ʻo Bell i nā huaora a me nā antioxidant he nui, ʻo ia hoʻi ka lāʻau C a me nā carotenoids like ʻole.

No kēia kumu, loaʻa paha iā lākou kekahi mau pono olakino, e like me ka hoʻomaikaʻi ʻana i ke olakino o ka maka a hoʻemi ʻia ka maka o nā maʻi maʻi mau.

ʻO nā mea āpau āpau, ʻo nā pepelu bele kahi hoʻohui maikaʻi loa i ka papaʻai olakino.