MELEMO E 7 E KHAHLISANG EA BOPHELO BO BOTLE BA LI-SHALLOTS, PHEPO E NEPAHETSENG LE MEKHABISO EA VEGAN - PAMPEREDPEOPLENY.COM

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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka Phato 9, 2019

U kanna oa e tseba e le 'eiee e nyane'. Shallots, ka saense o bitsoa Allium cepa var. aggregatum e nkoa e le mefuta e fapaneng ea eiee, haholo-holo ka lebaka la ponahalo le mofuta o tšoanang, Allium cepa. Shallots e amana le konofolo mme e fapana ka 'mala ho tloha bosootho bo bosootho ho isa bofubelu.

Kaha li 'nile tsa lengoa ka lilemo tse likete, ho buuoa ka shallots lingoliloeng le nalaneng e fapaneng ea Segerike. Ho feto-fetoha ha meroho ho e etsa e ratoang, e ka eketsoa ho salate kapa ea etsoa likhekhe.

Tatso e ikhethileng ea shallots e ratoa ho pota lefatše mme e sebelisoa haholo lijong tsa Fora le Asia Boroa. Leha ho le joalo, ha se thepa ena ea meroho feela e e etsang e ratoang. E tletse ka limatlafatsi tse fapaneng, motsoala enoa e monyane oa anyanisi a ka thusa ho potlakisa tšilo ea lijo, ho laola lefu la tsoekere, ho ntlafatsa tsamaiso ea mali le tse ling tse ngata. ^[1] ^[pedi] .

Ke thahasella? Bala ho tseba melemo ea bophelo bo botle ba shallots le mekhoa eo u ka e kenyelletsang lijong tsa hau tsa letsatsi le letsatsi.

Boleng ba phepo ea li-Shallots

100 g ea shallots e na le li-calories tse 72 tsa matla. Limatlafatsi tse setseng li boletsoe ka tlase ^[3] :

16.8 g lik'habohaedreite
3.2 g kakaretso ea fiber
7.87 g tsoekere
79.8 g metsi
2,5 g protheine
Khalase ea 37 mg
1.2 mg tšepe
21 mg, magnesium
60 mg phosphorus
334 mg potasiamo
12 mg ea sodium

Melemo ea bophelo bo botle ba Shallots

1. Ho ntlafatsa phallo ea mali

Re ruile ka tšepe, koporo le potasiamo, li-shallots tse jang li ka thusa ho susumetsa tlhahiso ea lisele tse khubelu tsa mali. Sena le sona se thusa ho ntlafatsa phallo ea mali a hau, ho tsamaisa oksijene e ngata ho ea libakeng tsa bohlokoa 'meleng, ho ntlafatsa maemo a matla le ho ntlafatsa ho nchafala ha sele ^[4] .

2. Laola k'holeseterole

Shallots e na le motsoako o bitsoang allicin, o ka thusang ho laola maemo a k'holeseterole 'meleng oa hau. Metsoako ena e hlahisa enzyme e bitsoang reductase (e hlahisoang sebeteng) e ka thusang ho laola tlhahiso ea k'holeseterole ^[5] .

3. Ntlafatsa bophelo ba pelo

Joalokaha ho boletsoe kaholimo, shallots li ruile ho allicin mme ka hona li thusa ho laola maemo a k'holeseterole 'meleng oa hau. Thepa ena e thusa ho ntlafatsa bophelo ba pelo ea hau hobane li-cholesterol tse tlase 'meleng li ka thusa ho thibela ho qala ha atherosclerosis, lefu la pelo, lefu la pelo le stroke. ^[5] .

4. Fokotsa khatello ea mali

Re ruile ka potasiamo le allicin, kopanyo ea tsena tse peli e sebetsa joalo ka vasodilator, e khothaletsa ho lokolloa ha nitric oxide 'meleng - e ama ka kotloloho maemo a phahameng a khatello ea mali. Potasiamo e thusa ho phomotsa mabota a methapo ea mali le ho khothaletsa phallo ea mali e sa lefelloeng ^[6] .

5. Laola lefu la tsoekere

Allium le allyl disulfide, metsoako e 'meli ea likokoana-hloko e fumanoang ho shallots e na le litšobotsi tse khahlanong le lefu la tsoekere. Metsoako ena e thusa ho laola le ho laola maemo a tsoekere maling 'meleng.

6. Ntlafatsa tšebetso ea boko

Gamma-aminobutyric acid e teng ho shallots ke senotlolo sa methapo ea kutlo se nang le tšusumetso e tobileng ho phomotseng boko ba hau. Hape, liminerale tse fapaneng le livithamini tse fumanehang ho shallots, ho kenyeletsoa pyridoxine li ts'ehetsa ts'ebetso e ts'oanang, li khutsisa methapo ea hau le ho fana ka phomolo khatellong ea maikutlo ^[7] .

7. Boloka masapo a masapo

Shallots e na le calcium e ngata, e etsang hore e be molemo bakeng sa ho boloka eseng feela ho ntlafatsa le ho ntlafatsa masapo a masapo a hao. Ho sebelisa shallots khafetsa ho ka ba molemo haholo bakeng sa bophelo bo botle ba masapo a hau ^[8] .

Melemo ea 13 ea Bophelo ba Eiee e Tšoeu

Ntle le melemo ena, shallots li ntle haholo bakeng sa kholo ea moriri le bakeng sa letlalo la hao.

Li-Recipes tse phetseng hantle

1. Linaoa tse tala tse nang le shallots ea caramelized le lialmonde

Lisebelisoa ^[9]

Linaoa tse tala tse ncha tse 10-12
1 tleloubu ea shallot, e ebotsoeng le e tšesaane
1 tablespoon oli ea kokonate
1 teaspoon apole cider asene
letsoai leoatleng, ho latsoa
pepere e ncha, ho latsoa
3 tablespoons khabeloa parsley
2 tablespoons likotoana tsa almonde tse halikiloeng

Litsela

Senya skillet e kholo e ommeng mochesong o mofuthu, eketsa likhae tsa almonde ebe u li pheha ho fihlela u li toasted.
Ka pane e 'ngoe, eketsa oli ea kokonate le mocheso holim'a mocheso o phahameng ho fihlela o qhibiliha.
Eketsa ka likhae tsa shallot, fokotsa mocheso le ho pheha shallots ho fihlela caramelized, e hlohlelletsa khafetsa.
Pheha linaoa tse tala ka pane ea metsi metsotso e 3-4.
Hlatsoa 'me u fetisetse linaoa ho pan ka shallots.
Eketsa ka parsley e entsoeng ka asene le asene ea cider.
Nako le letsoai la leoatle le pepere.
Chesa metsotso e meng e 3-4.
Holimo le lialmonde tse halikiloeng ebe u sebeletsa.

2. Sopho ea ginger ea karoti e nang le crispy shallots le tranelate ea coconut

Lisebelisoa

2 tbsp oli ea avocado
1 eiee e mahareng, e khaotsoe
3 cloves konofolo, minced
Ginger ea 3 tbsp, e halikiloeng kapa e hahiloeng hantle
Lihoete tse 4, tse ebotsoeng le tse khethiloeng
Likopi tse 4 moro oa meroho
1 lekhasi la bay
1 sinamone ea tsp
1 tsp letsoai

Litsela

Pheha oli holim'a mocheso o mofuthu ka pitsa e kholo.
Kenya lieiee ebe u pheha metsotso e 1-2.
Kenya ginger le konofolo ka pitseng ebe u hlohlelletsa.
Beha lihoete tse khethiloeng ka pitseng ebe u pheha metsotso e 10, ha u ntse u hlohlelletsa.
Kenya moro, lekhasi la bay, sinamone le letsoai pitseng.
Tlisa ho pheha, ebe u koahela 'me u theole mocheso ho tlase ebe u pheha metsotso e 20-30.
Tlosa mocheso 'me u tlose lekhasi la bay.
Koahela sopho ho fihlela e hloekisitsoe ebile e boreleli.
Senya oli ea avocado ka pitsa mochesong o mofuthu o mahareng ebe u eketsa shallots.
Pheha shallots metsotso e 1-2, u hlohlelletsa khafetsa.
Hang ha li-shallots li le 'mala oa khauta tlosa' me u kenye sopho.

Litla-morao tsa Shallots

Batho ba nang le bothata ba ho tsoa mali ba lokela ho qoba li-shallots kaha li ka fokotsa ho koala mali, ka hona tsa eketsa kotsi ea ho tsoa mali ^[10] .
Ka lebaka la bokhoni ba eona ba ho theola tsoekere maling, ho e sebelisa hammoho le meriana ea lefu la tsoekere ho ka fokotsa maemo a tsoekere.

Sheba Litšupiso tsa Sengoloa

[1]Bongiorno, P. B., Fratellone, P. M., & LoGiudice, P. (2008). Melemo e ka bang teng ea bophelo bo botle ba konofolo (Allium sativum): tlhahlobo ea nalane. Journal ea Phekolo e Tlatsetsang le e Kopaneng, 5 (1).
[pedi]Griffiths, G., Trueman, L., Crowther, T., Thomas, B., & Smith, B. (2002). Eiee — molemo oa lefatše lohle ho bophelo bo botle. Patlisiso ea Phytotherapy, 16 (7), 603-615.
[3]Rahal, A., Mahima, A. K., Verma, A. K., Kumar, A., Tiwari, R., Kapoor, S., ... & Dhama, K. (2014). Li-phytonutrients le li-nutraceutical tse meroho le melemo ea tsona e fapaneng ea bongaka le bophelo bo botle bakeng sa batho le liphoofolo tse ling tsa bona: Tlhahlobo. J. Biol. Sci, 14 (1), 1-19.
[4]Keusgen, M. (2002). 15 Bophelo le Alliums. Saense ea lijalo tsa Allium: tsoelo-pele ea morao tjena, 357.
[5]Blekkenhorst, L., Sim, M., Bondonno, C., Bondonno, N., Ward, N., Prince, R., ... & Hodgson, J. (2018). Melemo ea bophelo bo botle ba methapo ea pelo ea mefuta e itseng ea meroho: tlhahlobo ea nalane. Metsoako, 10 (5), 595.
[6]Khanthapok, P., & Sukrong, S. (2019). Melemo ea ho loants'a botsofali le bophelo bo botle ea Lijo tsa Thai: Litlamorao tsa Ts'ireletso ea Metsoako ea Bioactive ho Khopolo-taba ea Botsofali ea Mahala. Leqephe la Bophelo ba Lijo le Saense ea Tikoloho, 12 (1), 88-117.
[7]Xiaoying, W., Han, Z., & Yu, W. (2017). Glycyrrhiza glabra (Licorice): melemo ea ethnobotany le bophelo bo botle. Ho Matla a Tsitsitseng bakeng sa Ts'ebetso e Ntlafalitsoeng ea Batho le Ts'ebetso (maq. 231-250). Taba ea borutehi.
[8]Calica, G. B., & Dulay, M. M. N. (2018). Tekolo ea LITLHAKU TSE KOTSI TSA BOTSOALLE LE TAHLEHELO TSA LITLHAKU TSA ILOCOS, PHILIPPINES. JOURNAL EA ASIA EA POSTHARVEST LE MECHANIZATION, 1 (1), 81.
[9]Bryan. L. (2015, la 14 Pulungoana). Shallot diresepe [Blog poso]. E khutlisitsoe ho https://downshiftology.com/recipes/carrot-ginger-soup-crispy-shallots/
[10]Kim, J., Woo, S., Uyeh, D. D., Kim, Y., Hong, D., & Ha, Y. (2019, Phupu). Litlhahlobo tsa Matla a Garlic Stem bakeng sa Nts'etsopele ea Mochini oa Sehao. Kopanong ea Machaba ea 2019 ASABE ea Machaba (leq. 1). Mokhatlo oa Amerika oa Baenjiniere ba Temo le Baeloji.