Jalapeño Peppers: Iyo Yakaderera-Carb Chikafu Chinorongedza Punch

Kune vanhu vari kutsvaga kunongedza kudya kwavo, mhiripiri yejalapeño inogona kupa chikafu, uye kuve sosi yakanaka yemavhitamini?

Jalapeño Pepper Nutrition

Jalapeños ndeimwe yemhando dzakawanda dzechiri pepper dzinoshandiswa kusimudzira kana kushongedza uye kuwedzera kupisa mundiro. Mhando yemhiripiri iyi inowanzokohwewa uye inotengeswa kana yakasvibira yakasvibira asi inotsvuka kana ichikura. Iyi inotevera ruzivo rwekudya kune imwe 14-gram jalapeno pepper. (FoodData Central. US Department of Agriculture. 2018)

Makorori - 4
mafuta - 0.05 magiramu
Sodium - 0.4-milligrams
Carbohydrates - 0.5 magiramu
Fiber - 0.4 magiramu
Shuga - 0.6 - magiramu
Mapuroteni - 0.1 - magiramu

Carbohydrate

• Jalapeño mhiripiri ine macarbohydrates mashoma uye haigone kuyedzwa neyakajairwa GI maitiro. (Fiona S. Atkinson et al., 2008)
• 6 magiramu emakabhohaidhiretsi mune 1-kapu inoshumira ine yakanyanya kuderera glycemic mutoro, zvichireva kuti mhiripiri haikwidzi mazinga eshuga yeropa nekukurumidza kana kumutsa mhinduro ye insulin. (Mary-Jon Ludy et al., 2012)

mafuta

• Jalapeños ane huwandu hwehuwandu hwemafuta ayo kazhinji asina unsaturated.

Protein

• Iyo mhiripiri haisi iyo inokurudzirwa sosi yeprotein, sezvo ine isingasviki giramu reprotein mukapu yakazara yejalapenos yakachekwa.

Mavhitamini uye Maminerals

• Imwe pepper ine 16 milligrams yevhitamini C, inenge 18% yemvumo yezuva nezuva inokurudzirwa / RDA.
• Iyi vhitamini yakakosha kune akawanda akakosha mabasa, kusanganisira kupora maronda uye immune system, uye inofanirwa kuwanikwa kuburikidza nekudya. (National Institutes of Health Hofisi yeDietary Supplements. 2021)
• Jalapeños inzvimbo yakanaka yevhitamini A, iyo inotsigira hutano hweganda uye maziso.
• Mu 1/4 kapu yakachekwa mhiripiri yejalapeno, vanhu vanowana inenge 8% yehuwandu hwemazuva ese hunokurudzirwa hwevhitamini A kuvarume uye 12% kuvakadzi.
• Jalapeños zvakare manyuko evhitamini B6, K, uye E.

Health Benefits

Mabhenefiti mazhinji ehutano akanzi capsaicin chinova chinhu chinogadzira kupisa mupipi, kusanganisira kuderedza marwadzo uye kukwenya nekuvhara neuropeptide inoendesa masaini iwayo kuuropi. (Andrew Chang et al., 2023)

Pain Relief

• Tsvagiridzo inoratidza capsaicin - yekuwedzera kana topical mafuta / makirimu - anogona kudzoreredza tsinga uye marwadzo emajoini. (Andrew Chang et al., 2023)

Deredza Ngozi yeChirwere cheMwoyo

• Chidzidzo chevanhu vane mazinga akaderera ehutano HDL cholesterol, vari panjodzi yeku chirwere chemwoyo/CHD, yakaratidza kuti capsaicin inowedzera inovandudza njodzi dzeCHD. (Yu Qin et al., 2017)

Deredza Kuzvimba

• Vitamin C muropa pepper inoshanda se antioxidant, zvinoreva kuti inogona kugadzirisa masero akakuvadzwa neoxidative kusagadzikana uye kuderedza kuzvimba.
• Kuzvimba uye kushushikana kunogona kukonzera zvirwere zvisingaperi senge kufutisa, chirwere cheshuga, uye mamwe magomarara. (National Institutes of Health Hofisi yeDietary Supplements. 2021)

Allergies

• Mhiripiri inopisa ine hukama nekutapira kana bhero mhiripiri uye inhengo dzemhuri yenightshade.
• Kusawirirana nezvokudya izvi kunobvira asi kashoma. (American Academy yeAllergy Asthma uye Immunology. 2017)
• Dzimwe nguva vanhu vane pollen allergies vanogona kuyambuka-kuita kune michero yakasvibira nemiriwo, kusanganisira mhando dzakasiyana dzemhiripiri.
• Iyo capsaicin mujalapeno uye mamwe mapepper anopisa anogona kutsamwisa ganda nemeso, kunyangwe muvanhu vasina allergies.
• Zvinokurudzirwa kupfeka magirovhosi paunenge uchibata mhiripiri uye usabata kumeso kwako.
• Geza maoko, midziyo, uye nzvimbo yebasa zvakakwana kana wapedza.

Migumisiro yakaipa

• Kana iri nyowani, mhiripiri yejalapeno inogona kuve nemhando dzakasiyana dzekupisa.
• Dzinotangira pa2,500 kusvika ku10,000 Scoville zvikamu.

Mhando

• Jalapeños imwe yakasiyana-siyana yepipper inopisa.
• Inogona kudyiwa yakasvibirira, yakabikwa, yakakangwa, kana kusvuta / chipotle pepper uye inopisa kupfuura nyowani kana makedheni nekuti yakaomeswa uye inorapwa.

Kuchengetedza uye Kuchengetedza

• Fresh jalapenos inogona kuchengetwa pakamuri tembiricha kwemazuva mashoma kana mufiriji kweinenge vhiki.
• Kana chirongo chavhurwa, chichengete mufiriji.
• Kune gaba rakavhurika remhiripiri, endesa kune girazi kana chigadziko chepurasitiki chekuchengetedza firiji.
• Mhiripiri inogona kuomeswa nechando mushure mekugadzirira nekucheka madzinde uye nekuburitsa mhodzi.
• Jalapenos yakaomeswa ndiyo yakanyanya kunaka mukati 6 mwedzi yemhando yepamusoro, asi inogona kuchengetwa kwenguva yakareba.

Kugadzirira

• Kubvisa mbeu kunogona kubatsira kuderedza kupisa.
• Jalapeños inogona kudyiwa yakazara kana kuchekwa uye yakawedzerwa kumasaladhi, marinades, salsa, kana cheeses.
• Vamwe vanowedzera jalapenos kune smoothies nokuda kwekunaka kunonaka.
• Vanogona kushandiswa mumhando dzakasiyana dzekubika kwekuwedzera kupisa uye tanginess.

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Chiropractic, Fitness, uye Nutrition

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References

FoodData Central. US Department of Agriculture. (2018). Mhiripiri, jalapeno, mbishi.

Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). International tables of glycemic index uye glycemic load values: 2008. Chirwere cheshuga, 31 (12), 2281-2283. doi.org/10.2337/dc08-1239

Ludy, MJ, Moore, GE, & Mattes, RD (2012). Migumisiro ye capsaicin uye capsiate pane simba rekuenzanisa: kuongororwa kwakakosha uye meta-kuongorora zvidzidzo muvanhu. Kemikari pfungwa, 37(2), 103–121. doi.org/10.1093/chemse/bjr100

National Institutes of Health Hofisi yeDietary Supplements. (2021). Vitamin C: Chokwadi Sheet kune Vatano Vashandi.

Chang A, Rosani A, Quick J. Capsaicin. [Yakagadziridzwa 2023 Chivabvu 23]. Mu: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK459168/

Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). Capsaicin Supplementation Yakavandudza Njodzi Zvikonzero zveCoronary Heart Disease muvanhu vane Low HDL-C Levels. Nutrients, 9(9), 1037. doi.org/10.3390/nu9091037

American Academy yeAllergy Asthma uye Immunology. (2017). Bvunza Nyanzvi: Pepper Allergy.