Na u ne u tseba melemo ee e makatsang ea bophelo bo botle ba pepere e khubelu ea Bell?

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E khanyang ebile e na le tatso e monate, pelepele e khubelu ea tšepe ke e 'ngoe ea meroho e tloaelehileng eo bohle re e tsebang! Leha ho le joalo, ha se meroho empa ke tholoana. E boetse e bitsoa li-capsicum, pelepele e khubelu ea tšepe e na le boleng ba phepo e nepahetseng ho feta bo-motsoala ba bona ba mebala-bala. Na u ne u tseba hore pelepele e khubelu ea tšepe ha se letho haese lipelepele tse tala tse butsoitseng? Ee, pelepele e khubelu ea tšepe ke e tala e bolokiloeng nako e telele hore e butsoe. Le ha 'mala o mofubelu oa pepere o ka o shebahala joalo ka sethunya sa mollo - ha e le hantle o na le tatso e tsoekere e bonolo ho fapana le paprika kapa pepere e khubelu.

Pelepele e khubelu ea tšepe e ka jeoa e le tala, mme litsebi tse ngata tsa phepo ea lijo li supa hore ts'ebeliso e molemo haholo hobane tse phehiloeng li na le boleng bo tlase ba phepo ha li bapisoa. Mohloli o motle oa livithamini, li-antioxidants le liminerale tse fokolang, pelepele e khubelu ea tšepe ke ntho eo u ka e kenyang lijong tsa hau tsa letsatsi le letsatsi ntle le ho tsilatsila ^[1] , ^[pedi] . Ho tsoa mebala eohle e kang e mosehla, oa lamunu, o motala le o mofubelu, pelepele e khubelu ea tšepe e thusa haholo phepo.

Bala ho tseba haholoanyane ka pelepele e khubelu ea tšepe, boleng ba eona ba phepo le melemo e fapaneng ea bophelo bo botle.

Boleng ba phepo e nepahetseng ea Pelepele e khubelu ea tšepe

Meroho / litholoana tse teteaneng li na le likhalori tse 31 tsa matla le metsi a 940 mg.

Ligrama tse 100 tsa pelepele tse tala tse khubelu tse tala li na le limatlafatsi tse latelang ^[3] :

• 6 g lik'habohaedreite
• 1 g protheine
• 4.2 g tsoekere
• 2.1 g fiber
• Mafura a 2.1 g

Melemo ea Bophelo ea Pepere e Lefubelu

Melemo e meng e tloaelehileng le e nepahetseng ea pepere e khubelu ea tšepe ke tse latelang ^[4] , ^[5] , ^[6] :

1. E ntlafatsa pono

Ho na le vithamine A e ngata, ho ja pepere e khubelu ea tšepe ho ka thusa pono ea hau. E thusa ho ntlafatsa pono ea hau mme e khothaletsa pono e ntle bosiu le ka khanya e tlase. Kenyelletsa veggie ena e monate lijong tsa hau tsa letsatsi le letsatsi bakeng sa pono e ntle.

2. E khothalletsa ho theola boima ba 'mele

Lik'halori tse tlase haholo, ho noa pepere e khubelu ea tšepe ke tsela e atlehang ea ho theola boima ba 'mele ka tsela e phetseng hantle. Ho sebelisa pelepele ho thusa ho kenya tšebetsong thermogenesis ea hau le ho eketsa sekhahla sa ts'ebetsong ka tsela eo ho tšolla mafura a mangata 'meleng oa hau. E thusa ho khothaletsa tahlehelo ea boima ba 'mele le taolo ea boima ba' mele.

3. Ho laola lefu la tsoekere

Re ruile fiber, lijo tse nang le limatlafatsi, livithamini, liminerale le li-antioxidants, pepere e khubelu ea tšepe e thusa ho laola maemo a tsoekere ea mali mme limatlafatsi tsena li bapala karolo ea mantlha ka ho thibela ho nyoloha ho sa hlokahaleng hoa maemo a tsoekere. Batho ba nang le lefu la tsoekere ba ka ja pelepele e khubelu ntle le ho tsilatsila ^[7] .

4. Ho laola k'holeseterole

Ho ea ka lithuto tse fapaneng, pelepele e khubelu ea tšepe ke mokhoa o sebetsang oa ho fokotsa k'holeseterole e mpe le LDL 'meleng oa hau. Ho sebelisoa ha pelepele e khubelu ea tšepe ho thusa 'mele oa hau mafung afe kapa afe, haholo mafu a pelo.

5. E thibela mofetše

Sesebelisoa sa sebabole pepere e khubelu ea tšepe ke mokhoa o sebetsang oa ho sireletsa 'mele oa hau khahlano le lisele tsa mahala tse fetelletseng. E sebetsa joalo ka thebe e sirelletsang 'mele oa hau khahlanong le mefuta e fapaneng ea mofets'e. Ho kenyelletsa pelepele e khubelu ea tšepe lijong tsa hau tsa letsatsi le letsatsi ho ka ba molemo ho boloka 'mele oa hau o sirelelitsoe khahlanong le lisele tse nang le mofetše ^[8] .

6. Ho laola ramatiki

Li-carotenoid tse pepere e khubelu ea tšepe li thusa ho laola ramatiki ka ho phekola ho ruruha le ho fana ka phomolo. E ka nkuoa e le pheko ea tlhaho ea ramatiki. Hammoho le li-carotenoids, litaba tsa silicon tse litholoana tsa meroho li thusa ho laola bohloko le ho ruruha. O ka etsa lero la pepere e khubelu ea tšepe hore o natefeloe ke matla a eona a pholiso.

7. Ts'oaetso ea Aids

Likahare tse pepereng e khubelu ea tšepe li khothaletsa ts'oaetso e phetseng hantle, hape le ho boloka maemo a k'holeseterole a lekana. Ho sebelisa pelepele ho ka thusa ho folisa le ho sebetsana le lefu la mala le ho qhelella.

8. E ntlafatsa tsamaiso ea methapo

Ho sebelisoa pelepele tse khubelu tsa tšepe ho na le tšusumetso e ntle ho ntlafatseng bophelo ba sistimi ea hau ea methapo. Boleng ba vithamine B6 ka pelepele e khubelu ea tšepe bo ntlafatsa ts'ebetso ea sistimi ea hau ea methapo mme e thusa ho nchafatsa lisele tsa methapo ^[4] .

Li-Recipes tsa Red Bell tse phetseng hantle

1. Sopho ea pepere e halikiloeng

Lisebelisoa ^[9]

• 2 tbsp oli ea mohloaare
• & frac12 selemo stion onion
• 30 gm leek
• Mahlaka a 2 a celery
• 1 tbsp ginger
• Pelepele tse 2 tse khubelu
• Tamati e le 1
• 1 tsp paprika
• 60 ml ea lero la langa le le lej
• 1-litha ea meroho
• Makhasi a 3-4 a basil
• & frac12 orange (lero le khase)
• oregano e ncha
• 1 lekhasi la bay
• 1 eiee eiee, e khethiloe

Litsela

• Ka pane, fufulela eiee ea selemo, liki le celery.
• Kenya pelepele e khubelu ea tšepe, ginger le tamati ebe u pheha metsotso e 5.
• Kenya phofo ea paprika, pepere e khubelu le lero la tamati ka pane 'me u phehele metsotso e meng e 5.
• Kenya meroho ebe u pheha metsotso e ka bang 20 ho fihlela meroho eohle e le bonolo.
• Koahela sopho le se tsoakang kapa blender ho fihlela e boreleli haholo.
• Kenya khase ea lamunu, parsley e khethiloeng le oregano.
• Kenella ka sekotlolo ebe u khabisa ka makhasi a basil.

2. Pepere ea tšepe e halikiloeng le risepe ea salate ea broccoli

Lisebelisoa

• 2 tbsp oli ea mohloaare
• li-sprigs tse 'maloa tsa thyme
• pepere e nyane ea pepere
• ho noka letsoai
• 1 eiee e tšoeu e felletseng, e besitsoeng
• Pelepele tse 2 tse khubelu, tse besitsoeng
• 1 florets e kholo ea broccoli
• 1 kutu ea broccoli
• Li-clove tse 2 tsa konofolo, tse lesotsoe
• 1 baton ea selemo ea onion
• Li-apricot tse 4-5 (tse omisitsoeng)

Litsela

• Lima meroho eohle ka letsoai, pepere, thyme le oli ea mohloaare.
• Ebola pelepele ea tšepe, e sehe likotoana ebe u li tlosa.
• Hlakola limela tsa broccoli le konofolo ka li-chips, Fry ka oli ea mohloaare 'me u li lumelle hore li pholile.
• Etsa liieee ka oli ea konofolo.
• Koahela lisebelisoa tsohle tsa ho apara ka motsoako.
• Lahlela meroho eohle hammoho le moaparo.

Litla-morao tsa Pepere e Lefubelu

Batho ba nang le mpa e thata ba ka utloa bohloko ha ba sebelisa pelepele e khubelu ea tšepe. Tse ling tsa litla-morao ke tse latelang ^[10] :

• Ho chesa maikutlo ka mpeng
• Ho nyekeloa
• Litulo tse hlephileng
• Mocheso o chesang
• Qoqelo

1. [1]Simonne, A.H, Simonne, E. H., Eitenmiller, R. R., Mills, H. A., & Green, N. R. (1997). Ascorbic acid le ho hlahisa se ka hare ho pelepele ea tšepe e mebala e sa tloaelehang (Capsicum annuumL.). Journal of Food Composition and Analysis, 10 (4), 299-311.
2. [pedi]Wang, J., Yang, X. H., Mujumdar, A. S., Wang, D., Zhao, J. H., Fang, X. M., ... & Xiao, H. W. (2017). Liphello tsa mekhoa e fapaneng ea blanching mabapi le ho fokotsa boima ba 'mele, li-enzyme tse sa sebetseng, likokoana-hloko tsa phytochemical, matla a antioxidant, ultrastructure le ho omisa kinetics ea pepere e khubelu ea tšepe (Capsicum annuum L.). LWT, 77, 337-347.
3. [3]Mercier, J., Baka, M., Reddy, B., Corcuff, R., & Arul, J. (2001). Shortwave ultraviolet irradiation bakeng sa taolo ea ho bola e bakiloeng ke Botrytis cinerea ka pepere ea tšepe: ho hlohlelletsa ho hanela le litlamorao tsa likokoana-hloko. Journal ea American Society for Horticultural Science, 126 (1), 128-133.
4. [4]Nadeem, M., Anjum, F. M., Khan, M. R., Saeed, M., & Riaz, A. (2011). Monyetla oa antioxidant oa pepere ea tšepe (Capsicum annum L.) tlhahlobo. Pakistani Magazine ea Saense ea Lijo, 21 (1-4), 45-51.
5. [5]Wang, J., Yang, X. H., Mujumdar, A. S., Wang, D., Zhao, J. H., Fang, X. M., ... & Xiao, H. W. (2017). Liphello tsa mekhoa e fapaneng ea blanching mabapi le ho fokotsa boima ba 'mele, li-enzyme tse sa sebetseng, likokoana-hloko tsa phytochemical, matla a antioxidant, ultrastructure le ho omisa kinetics ea pepere e khubelu ea tšepe (Capsicum annuum L.). LWT, 77, 337-347.
6. [6]Goto, T., Sarker, M. M. R., Zhong, M., Tanaka, S., & Gohda, E. (2010). Ntlafatso ea tlhahiso ea immunoglobulin M liseleng tsa B ka ho ntšoa ha pepere e khubelu ea tšepe. Journal of Health Science, 56 (3), 304-309.
7. [7]Shukla, S., Anand Kumar, D., Anusha, S. V., & Tiwari, A. K. (2016). Antihyperglucolipidaemic le anticarbonyl khatello ea methapo e tala, e mosehla le e khubelu ea pelepele (Capsicum annuum L.) .Phuputso ea lihlahisoa tsa tlhaho, 30 (5), 583-589.
8. [8]Palevitch, D., & Craker, L. E. (1996). Bohlokoa ba phepo e nepahetseng le tsa bongaka tsa pepere e khubelu (Capsicum spp.). Tlaleho ea litlama, linoko le limela tsa meriana, 3 (2), 55-83.
9. [9]Borah, P. (2018, la 17 Phato). 11 Libaka tse Hloahloa tsa Pepper Recipes | Li-Recipes tsa Bell Pepper tse Bonolo [Blog poso]. E khutlisitsoe ho, https://food.ndtv.com/lists/10-best-bell-pepper-recipes-1395400
10. [10]Castro, S. M., Saraiva, J. A., Lopes-da-Silva, J. A., Delgadillo, I., Van Loey, A., Smout, C., & Hendrickx, M. (2008). Phello ea blanching e futhumetseng le kalafo e phahameng ea litholoana tse monate tse tala le tse khubelu tsa pepere (Capsicum annuum L.). Khemistri ea lijo, 107 (4), 1436-1449.

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