He aha nā pepa Poblano? Kaʻai pono, nā pono, a me nā hoʻohana

Anter

• ʻO ka meaʻai Poblano pepa
• ʻO nā pono kūpono o nā peppers poblano
• Rich i nā antioxidants
• Loaʻa paha i nā hopena anticancer
• Hiki ke kōkua i ke kaua ʻana i ka ʻeha a me ka pehu
• Hiki ke hoʻonui i ka pale ʻana
• Pehea e hoʻohana ai i nā peppers poblano
• Ke laina lalo

Poblano pepa (Capsicum makahiki) he ʻano ʻano pepa chili maoli i Mekiko e hiki ai ke hoʻohui i kāu zing.

He ʻōmaʻomaʻo lākou a like me nā ʻano ʻē aʻe o ka pepa, akā makemake lākou e ʻoi aku ka nui ma mua o nā jalapeños a ʻoi aku ka liʻiliʻi ma mua o nā pepelu bele.

Loaʻa i nā poblanos hou kahi ʻoluʻolu, ʻono iki, ʻoiai inā lākou e waiho a oʻo a ʻulaʻula, ʻono loa lākou.

ʻO nā pepa poblano maloʻo i oʻo a piha i kaʻulaʻula i ʻike ʻia he ancho nā keiki, kahi mea makemake nui ʻia i nā mole mole a me nā ipu Mekiko ʻē aʻe.

Hāʻawi kēia ʻatikala i kahi hōʻike holoʻokoʻa o nā pepa poblano, me kā lākou pono kūpono a me nā hoʻohana.

ʻO ka meaʻai Poblano pepa

Haʻahaʻa nā poblanos i nā calories a waiwai i ka fiber a me kekahi mau micronutrients.

I ka ʻoiaʻiʻo, 1 kīʻaha (118 gram) o ka ʻokiʻoki i nā peppers poblano maka i hāʻawi ʻia ():

• Kalepona: 24
• Kumuʻiʻo: 1 gram
• Momona: ma lalo o 1 gram
• Kāpena: 5 gram
• Puluniu: 2 gram
• ʻO Vitamin C: 105% o ka Daily Value (DV)
• Wikamina A: 30% o ka DV
• Wikamina B2 (riboflavin): 2.5% o ka DV
• Pālima: 4% o ka DV
• Hao: 2.2% o ka DV

Nui ka waiwai o nā Poblanos i nā huaora A a me C. ʻO kēia mau meaola ʻelua e like me nā antioxidants i kou kino a kōkua i ka hakakā ʻana i ka ʻino ma lalo o nā radical free, i hiki ai i ka maʻi ().

ʻO nā peppers poblano maloʻo, a i ʻole nā ​​ancho cile, ʻoi aku ka nui o nā huaora A a me B2 a me nā meaola ʻē aʻe, ke hoʻohālikelike ʻia me nā poblanos hou ().

Nui nā huaʻai Poblano i ka puluniu, nā wikamina A a me C, a me nā mea kōkua ʻē aʻe.

ʻO nā pono kūpono o nā peppers poblano

Ma muli o kā lākou waiwai nui a me nā mea kanu pono pono, hiki i nā peppers poblano ke hāʻawi i nā pono olakino.

Eia nō naʻe, ʻaʻohe noiʻi nui e pili ana i nā hopena olakino o ka ʻai ʻana i nā poblanos ma kahi kikoʻī.

Rich i nā antioxidants

ʻO Poblanos a me nā pepa ʻē aʻe i ka Capsicum makahiki waiwai ka ʻohana i nā antioxidant, e like me ka wikamina C, capsaicin, a me nā carotenoids, a ʻo kekahi o lākou e lilo i huaora A i kou kino ().

Kōkua nā Antioxidant e hakakā i ke koʻikoʻi oxidative i hoʻokumu ʻia e nā radical free.

ʻO nā radical manuahi he mau mole reactive e alakaʻi i ka hōʻino ʻana o ka cell, kahi e hoʻonui ai i kou makaʻi o ka maʻi puʻuwai, ka maʻi ʻaʻai, dementia, a me nā manawa mau ʻē aʻe ().

No laila, ʻo ka ʻai ʻana i nā poblanos waiwai antioxidant hiki ke kōkua i ka pale ʻana i nā maʻi e pili ana i ke koʻikoʻi oxidative (,).

Loaʻa paha i nā hopena anticancer

ʻO Capsaicin, kahi hui pū i nā poblanos a me nā pepa ʻē aʻe e hāʻawi i kahi ʻono līlū, e hoʻoili i nā hopena anticancer.

ʻO ke kikoʻī, hiki i ka capsaicin ke hoʻohuli i nā genes e pili ana i ka hoʻolaha ʻana o ka maʻi ʻaʻai a paipai i ka make ʻana o ka maʻi ʻaʻai, ʻoiai ʻaʻole i maopopo piha kāna kuleana i kēia kaʻina ().

Hōʻike nā haʻawina hoʻokolohua hōʻike e hiki i ka capsaicin ke hana i ka hana anticancer e kūʻē i nā māmā kanaka a me nā cell cancer cancer (,).

Eia nō naʻe, kahi loiloi o 10 mau noiʻi nānā i nā kānaka i ʻike ʻia ua pili ka lawe ʻia ʻana o ka capsaicin haʻahaʻa me ka pale ʻana i ka maʻi ʻaʻai o ka ʻōpū, ʻoiai ʻo ka lawe ʻana i ka waena waena hiki ke hoʻonui i ka hopena o kēia maʻi ().

Pono e noiʻi hou e hoʻomaopopo pono inā ʻai ka poblano peppers a me nā meaʻai ʻē aʻe me ka capsaicin i nā hopena anticancer.

Hiki ke kōkua i ke kaua ʻana i ka ʻeha a me ka pehu

Hiki paha i ka Capsaicin ke hakakā i ka mumū a kōkua i ka hōʻemi ʻana i ka ʻeha.

Hōʻike kekahi mau noiʻi hoʻopaʻa paʻa ia i nā mea loaʻa ke aʻalolo a, a ʻo ia hoʻi, e hoʻemi ana i ka mumū a me ka ʻeha (,).

Aia ka palena o ka noiʻi ʻana e pili ana i nā hopena o ka capsaicin dietary, keu hoʻi mai nā peppers poblano, ma ka ʻeha. Eia nō naʻe, ke aʻo ʻia nei i loko o nā kānaka a me nāʻiole e hōʻike ana e hakakā paha nā kāpena capsaicin i ka wela (,).

Hoʻokahi o nā noi ʻana ma 376 mau mākua me nā maʻi ʻōpū a me nā pilikia gastrointestinal ʻē aʻe i ʻike ʻia ua pale nā ​​kāpena capsaicin i ka hōʻino ʻana o ka ʻōpū ().

Eia nō naʻe, e noʻonoʻo pono e nīnau aku i kāu kauka olakino ma mua o ka lawe ʻana i nā mea hoʻopili capsaicin e mālama ai i kahi kūlana olakino.

Hiki ke hoʻonui i ka pale ʻana

Hoʻouka ʻia nā peppers Poblano me ka wikamina C, kahi mea momona i hoʻoheheʻe ʻia i ka wai e pono ai i ka hana pale. ʻAʻole lawa ka wikamina C hiki ke alakaʻi i ka hoʻonui i ka makaʻu o ka hoʻomohala ʻana i kahi maʻi ().

ʻO ka mea hou aku, ua hoʻopili ʻia ka capsaicin i loko o ka pepa poblano i ka hana immune maikaʻi loa.

Ua hōʻike ʻia kekahi mau noiʻi holoholona e hiki i ka capsaicin ke hoʻohuli i nā genes e pili ana i ka pane pale a kōkua i ka pale ʻana i nā kūlana autoimmune (17,).

ʻOiai ʻaʻohe noiʻi nui e pili ana i nā hopena olakino o ka ʻai ʻana i nā poblanos kikoʻī, hōʻike nā noiʻi e pili ana i nā mea hoʻohui i kēia mau peppers e loaʻa paha iā lākou nā hopena anticancer, kōkua i ka hakakā ʻana i ka mumū, a me ka hoʻonui ʻana i ka palekana.

Pehea e hoʻohana ai i nā peppers poblano

Hiki ke hoʻohana ʻia nā peppers Poblano i nā ʻano like ʻole.

Hiki iā lākou ke leʻaleʻa maka ʻia i nā salasas a me nā ʻūlū ʻē aʻe, a hoʻohui ʻia i nā cili, ka ʻiʻo taco, a i ʻole nā ​​sausa.

E hoʻomākaukau i kahi pepa poblano no kēia mau kīʻaha, ʻoki hapa ka lōʻihi o ka pepa, hemo i ke koʻokoʻo a me nā ʻanoʻano, a laila e ʻokiʻoki i mau ʻāpana.

Hiki iā ʻoe ke hoʻomoʻa i nā peppers poblano āpau a laila hemo i ka ʻili, koʻokoʻo, a me nā ʻanoʻano.

ʻO kekahi o nā ala kaulana loa e leʻaleʻa ai i nā poblanos i hoʻopihapiha ʻia me ka ʻiʻo o ka lepo, nā pīni, nā laiki, nā mea ʻala, nā kulina, a me nā ʻōmato.

E hana i nā poblanos i hoʻopihapiha ʻia, e ʻāpana i nā pepa, e hemo i nā ʻanoʻano, a e hoʻomoʻa iā lākou i ka umu ma 350 ° F (177 ° C) no 10-15 mau minuke.

Hoʻopiha i kēlā me kēia pepa i ka hapalua me ka hoʻopiha a pīpī i ka tī ma luna, a laila hoʻihoʻi iā lākou i ka umu no kekahi mau minuke.

Hiki iā ʻoe ke leʻaleʻa i nā pepa poblano i salsas a me nā tacos, a i ʻole e hana i nā poblanos i hoʻopihapiha ʻia e ka hoʻopiha ʻana iā lākou me ka ʻiʻo, nā pī, nā tōmato, ka palaoa, a me ka tī a hoʻomoʻa iā lākou i ka umu.

Ke laina lalo

ʻO nā pīpī Poblano kahi ʻano laha o nā pepa chili e momona nui a like like hoʻi me ka ʻono.

Nui lākou i nā huaora A a me C, carotenoids, capsaicin, a me nā mea hoʻohui ʻē aʻe e like me nā antioxidants, loaʻa kahi hana anticancer, a hakakā me ka mumū.

Hiki ke hoʻohui i nā peppers Poblano i nā soups, tacos, a i ʻole salsas, a i hoʻopiha ʻia me ka ʻiʻo, nā pīni, laiki, a me ka tī.