Gịnị bụ Poblano Peppers? Nutrition, Uru, na Ojiji

Ndinaya

• Poblano ose nri
• Enwere ike inweta uru poblano
• Ọgaranya na antioxidants
• Nwere ike ịnwe mmetụta mgbochi
• Nwere ike inyere ọgụ na mgbu na mbufụt
• Nwere ike mbo mbuli
• Etu esi eji poblano ose
• Isi okwu

Ose poblano (Capsicum kwa afọ) bụ ụdị chili ose dị na Mexico nke nwere ike itinye zing na nri gị.

Ha dị ndụ ndụ ma yie ụdị ose ndị ọzọ, mana ha na-ebu ibu karịa jalapeños na obere karịa ose mgbịrịgba.

Poblanos ọhụrụ nwere obere ekpomeekpo dị ụtọ, ọ bụ ezie na ọ bụrụ na ha ahapụ ka ha chaa acha ruo mgbe ha na-acha uhie uhie, ha na-atọ ụtọ nke ukwuu.

A na-akpọ ose poblano a mịrị amị nke na-acha uhie uhie ma na-acha uhie uhie dị ka ancho chiles, ihe na-ewu ewu na achịcha ahịhịa na nri ndị Mexico ndị ọzọ.

Isiokwu a na-enye nkọwa zuru ezu banyere poblano ose, gụnyere uru ha nwere ike iji mee ihe.

Poblano ose nri

Poblanos dị obere kalori ma baa ụba na eriri na ọtụtụ micronutrients.

N'ezie, 1 iko (gram 118) nke obere poblano na-ede ede na-enye ():

• Calorisị: 24
• Protein: 1 gram
• Abụba: erughị 1 gram
• Carbs: 5 gram
• Eriri: 2 gram
• Vitamin C: 105% nke Uru Kwa (bọchị (DV)
• Vitamin A: 30% nke DV
• Vitamin B2 (riboflavin): 2,5% nke DV
• Potassium: 4% nke DV
• Iron: 2.2% nke DV

Poblanos bara ọgaranya na vitamin A na C. Nri abụọ a na-arụ ọrụ dị ka antioxidants na ahụ gị ma nyere aka ịlụ ọgụ na-akpata mmebi sitere na free radicals, nke nwere ike ibute ọrịa ().

Ose poblano a mịrị amị, ma ọ bụ chi ancho, nwere vitamin A na B2 na nri ndị ọzọ, ma e jiri ya tụnyere poblanos ọhụrụ.

Ose poblano bara ọgaranya na fiber, vitamin A na C na ọtụtụ nri ndị ọzọ.

Enwere ike inweta uru poblano

N'ihi oke nri ha na ogige ihe ọkụkụ bara uru, ose poblano nwere ike inye uru ahụ ike.

Otú ọ dị, ọ dịghị nnyocha dị mkpa banyere mmetụta ahụike nke iri poblanos karịsịa.

Ọgaranya na antioxidants

Poblanos na ose ndị ọzọ na Capsicum kwa afọ ezinụlọ bara ọgaranya na antioxidants, dị ka vitamin C, capsaicin, na carotenoids, ụfọdụ n'ime ha na-aghọ vitamin A n'ime ahụ gị ().

Antioxidants na-enyere aka ịlụ ọgụ nrụgide oxidative nke na-akpata radical free radicals.

Free radicals bụ reactive molecules nke na-eduga akpata cell mmebi, nke n'aka nke nwere ike dịkwuo gị n'ihe ize ndụ nke ọrịa obi, cancer, dementia, na ndị ọzọ na-adịghị ala ala ọnọdụ ().

Ya mere, iri nri poblanos bara ọgaranya nwere ike inye aka gbochie ọrịa metụtara nrụgide oxidative (,).

Nwere ike ịnwe mmetụta mgbochi

Capsaicin, ihe dị na poblanos na ose ndị ọzọ na-eme ka nri na-ekpo ọkụ, nwere ike ịmetụta mmetụta mgbochi.

Kpọmkwem, capsaicin nwere ike imetụta mkpụrụ ndụ ihe nketa nke gbasara mgbasa nke ọrịa kansa ma kwalite ọnwụ mkpụrụ ndụ kansa, n'agbanyeghị agbanyeghị ọrụ ya na usoro a ().

Nnyocha ule na-egosi na capsaicin nwere ike ịrụ ọrụ mgbochi megide akpa ume mmadụ na mkpụrụ ndụ kansa cancer, (,).

Otú ọ dị, nnyocha e mere banyere ọmụmụ ihe ọmụmụ 10 na ụmụ mmadụ chọpụtara na obere ihe oriri na-ejikọtara ya na nchebe megide ọrịa cancer afọ, ebe iri nri dị elu nwere ike ime ka ohere nke ọrịa a dịkwuo ().

Achọkwuru nyocha iji ghọta nke ọma ma iri nri poblano na nri ndị ọzọ nwere capsaicin nwere mmetụta anticancer.

Nwere ike inyere ọgụ na mgbu na mbufụt

Capsaicin nwekwara ike ịlụ ọgụ maka mbufụt ma nyere aka belata ihe mgbu.

Studiesfọdụ ọmụmụ na-egosi na ọ na-ejikọta ndị na-anabata mkpụrụ ndụ akwara ma, n'aka nke ya, na-ebelata mbufụt na mgbu (,).

Enweghi oke nyocha banyere mmetụta nke nri nri nri, ọkachasị sitere na poblano ose, na mgbu. N'agbanyeghị nke ahụ, ọmụmụ ihe banyere ụmụ mmadụ na oke na-egosi na ihe mgbakwunye capsaicin nwere ike ịlụ ọgụ mbufụt (,).

Otu nnyocha na ndị okenye 376 nwere ọrịa obi na mkpali na nsogbu ndị ọzọ nke eriri afọ chọpụtara na mgbakwunye capsaicin gbochiri mmebi afọ ().

N'agbanyeghị nke ahụ, jide n'aka na ị gakwuru onye na-ahụ maka ahụike tupu ị nara ihe mgbakwunye capsaicin iji mesoo ọnọdụ ahụike.

Nwere ike mbo mbuli

A na-ejikarị vitamin C, ihe na-edozi mmiri na-edozi ahụ na-edozi ose Poblano. Gettingnweta vitamin C zuru oke nwere ike ibute oke ọghọm nke ibute ọrịa ().

Kedu ihe ọzọ, ejikọtara capsaicin na poblano ose na ịrụ ọrụ ahụ kacha mma.

Ọtụtụ ọmụmụ ụmụ anụmanụ egosiwo na capsaicin nwere ike imetụta mkpụrụ ndụ ihe nketa nke metụtara mmeghachi ahụ na-enyere aka ichebe onwe gị pụọ na ọnọdụ autoimmune (17,).

Ọ bụ ezie na enweghi nnukwu nnyocha gbasara ahụike nke iri poblanos kpọmkwem, ọmụmụ banyere ogige ndị dị na ose a na-egosi na ha nwere ike ịnwe mmetụta nke anticancer, nyere aka ịlụ ọgụ mbufụt, ọbụnakwa na-eme ka ọgụ dịkwuo elu.

Etu esi eji poblano ose

Enwere ike iji ose Poblano mee ihe n'ọtụtụ ụzọ.

Enwere ike ịnụ ụtọ ha salsas na nri ndị ọzọ, tinyekwara chilis, anụ taco, ma ọ bụ sauces.

Iji kwadebe ose poblano maka efere ndị a, kewaa ose ahụ ogologo, wepu azuokokoosisi na mkpuru osisi, wee gbanye ya iberibe.

I nwekwara ike ichocha poblano na-ede ede dum wee wepu akpụkpọ, azuokokoosisi, na mkpụrụ.

Otu n’ime ụzọ ndị kachasị ewu ewu iji nwee obi ụtọ poblanos bụ anụ ala, agwa, osikapa, ngwa nri, ọka, na tomato.

Iji mee poblanos jupụtara, gbanye ose ahụ, wepụ mkpụrụ ahụ, ma ghee ha na oven na 350 Celsius (177 Celsius C) maka minit 10-15.

Igbu ose ọ bụla ọkara na ndochi ma fesaa cheese n'elu, wee tinye ha azụ na oven maka nkeji ole na ole.

Can nwere ike ịnụ ụtọ poblano ose na salsas na tacos, ma ọ bụ mee poblanos juru eju site na ijuju ha na anụ, agwa, tomato, ọka, na chiiz ma sie ha na oven.

Isi okwu

Ose poblano bụ ụdị dị iche iche dị iche iche na-edozi ahụ na-atọ ụtọ nke ukwuu.

Ha bara ọgaranya na vitamin A na C, carotenoids, capsaicin, na ogige ndị ọzọ nwere ike ịrụ ọrụ dị ka antioxidants, nwee ọrụ anticancer, ma lụso ọgụ ọgụ.

Enwere ike itinye ose Poblano na ofe, tacos, ma ọ bụ salsas, ma ọ bụ jiri anụ, agwa, osikapa, na cheese.