IPeppers yeJalapeño: Ukutya okuneCarb esezantsi okuPakisha iPunch

Kubantu abajonge ukunonga ukutya kwabo, ngaba iipepile zejalapeno zinokubonelela ngesondlo, kwaye zibe ngumthombo olungileyo weevithamini?

I-Jalapeño Pepper Nutrition

I-Jalapeños yenye yeentlobo ezininzi ze-pepper ezisetyenziselwa ukugxininisa okanye ukuhlobisa kunye nokongeza ubushushu kwisitya. Oludidi lwepepile luvunwa jikelele kwaye luthengiswe xa luluhlaza olumenyezelayo kodwa lujike lubebomvu xa lukhula. Olu lwazi lulandelayo lwesondlo sepepile yejalapeno enegram ezili-14 enye. (FoodData Central. ISebe lezoLimo lase-US. 2018)

Iikhalori - 4
Amafutha - 0.05-grams
Isodium - 0.4 - milligrams
Iicarbohydrates - 0.5-grams
Ifayibha - 0.4 - iigram
Iiswekile - 0.6 - iigram
Iiprotheni - 0.1 - iigram

I-carbohydrate

• Iipepile zeJalapeño zinekhabhohayidrethi ezincinci kwaye azinakuvavanywa ngendlela ye-GI esemgangathweni. (UFiona S. Atkinson et al., 2008)
• I-6 grams ye-carbohydrates kwi-1-indebe ekhonzayo inomthwalo ophantsi kakhulu we-glycemic, oku kuthetha ukuba i-pepper ayiphakamisi amanqanaba eswekile yegazi ngokukhawuleza okanye ibangele impendulo ye-insulin. (UMary-Jon Ludy et al., 2012)

amafutha

• I-Jalapeños inomlinganiselo wamanqatha angaxutywanga ubukhulu becala.

protein

• Ipepile ayingomthombo weprotheyini ecetyiswayo, njengoko iqulethe ngaphantsi kwegram yeprotheyini kwikomityi epheleleyo yejalapenos esikiweyo.

Iivithamini kunye neMinerals

• I-pepper enye iqulethe malunga ne-16 milligrams ye-vitamin C, malunga ne-18% yesibonelelo semihla ngemihla esicetyiswayo / i-RDA.
• Le vithamini ibalulekile kwimisebenzi emininzi ebalulekileyo, kubandakanywa ukuphulukiswa kwesilonda kunye nokusebenza komzimba, kwaye kufuneka ifunyenwe ngokutya. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021)
• IiJalapeños ngumthombo olungileyo wevithamin A, exhasa ulusu kunye nempilo yamehlo.
• Kwi-1/4 yekomityi yepepile ye-jalapeno esikiweyo, abantu bafumana malunga ne-8% yesixa esicetyiswayo semihla ngemihla se-vitamin A kumadoda kunye ne-12% kwabasetyhini.
• IJalapeños ikwangumthombo weevithamini B6, K, kunye no-E.

Izinzuzo zezeMpilo

Uninzi lwezibonelelo zempilo zibalelwa kwi-capsaicin eyona nto ivelisa ubushushu kwipepile, kubandakanya ukunciphisa iintlungu kunye nokurhawuzelelwa ngokuthintela i-neuropeptide ethumela loo miqondiso engqondweni. (UAndrew Chang et al., 2023)

Uncedo Lwezinhlungu

• Uphando lubonisa i-capsaicin - izongezelelo okanye i-topical ointments / creams - inokunciphisa i-nerve kunye nentlungu edibeneyo. (UAndrew Chang et al., 2023)

Nciphisa uMngcipheko weSifo seNtliziyo

• Uphononongo lwabantu abanamazinga aphantsi e-HDL cholesterol esempilweni, abasemngciphekweni woku isifo sentliziyo/CHD, ibonise ukuba izongezo ze-capsaicin ziphucula izinto ezinobungozi kwi-CHD. (Yu Qin et al., 2017)

Ukunciphisa ukuvuvukala

• Ivithamin C kwi iipepile isebenza njenge-antioxidant, oko kuthetha ukuba inokulungisa iiseli ezonakaliswe yi-oxidative stress kunye nokunciphisa ukuvuvukala.
• Ukudumba kunye noxinzelelo kunokuba negalelo kwizifo ezingapheliyo ezifana nokutyeba, isifo seswekile, kunye nomhlaza. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021)

Utywala

• Iipepile ezishushu zinxulumene nepepile eziswiti okanye intsimbi kwaye zingamalungu osapho lwe nightshade.
• Ukwaliwa koku kutya kuyenzeka kodwa kunqabile. (I-American Academy ye-Asma ye-Alergy kunye ne-Immunology. 2017)
• Ngamanye amaxesha abantu abane-allergies ye-pollen banokusabela kwiziqhamo ezikrwada kunye nemifuno, kubandakanya neentlobo ezahlukeneyo zepepile.
• I-capsaicin kwi-jalapeño kunye nezinye iipepile ezishushu zinokucaphukisa ulusu kunye namehlo, nakubantu abangenayo i-allergies.
• Kucetyiswa ukuba unxibe iiglavu xa uphethe iipepile ezishushu kwaye ugweme ukubamba ubuso bakho.
• Hlamba izandla, izinto kunye neendawo osebenzela kuzo xa ugqibile.

Iziphumo ezimbi

• Xa zintsha, iipepile zejalapeno zinokuba namanqanaba obushushu ahlukeneyo.
• Basusela kwi-2,500 ukuya kwi-10,000 Iiyunithi zeScoville.

Iintlobo

• I-Jalapeños yenye yeendidi zepepile ezishushu.
• Zingatyiwa zikrwada, zikhenkciwe, zifakwe enkonkxiweyo, okanye zitshaywe/ipepile zechipotle kwaye zishushu ngakumbi kunezintsha okanye ezinkonkxiweyo kuba zomisiwe kwaye zinyangwe.

UGcino noKhuseleko

• I-jalapenos entsha inokugcinwa kwiqondo lokushisa kweentsuku ezimbalwa okanye kwifriji malunga neveki.
• Xa ingqayi ivuliwe, yigcine efrijini.
• Kwitoti evulekileyo yepepper, tshintshela kwiglasi okanye iplastiki yokugcina ifriji.
• Iipepile zinokukhenkcezwa emva kokulungiswa ngokusika izikhondo kunye nokukhupha imbewu.
• I-jalapenos ekhenkcezisiweyo zezona zilungileyo ngaphakathi Iinyanga ezi-6 zomgangatho obalaseleyo, kodwa inokugcinwa ixesha elide.

Ukulungiselela

• Ukususa imbewu kunokunceda ukunciphisa ubushushu.
• IJalapeños inokutyiwa ngokupheleleyo okanye isikiwe kwaye yongezwe kwiisaladi, iimarinades, isalsa, okanye itshizi.
• Abanye bongeza i-jalapenos kwi-smoothies ukwenzela ukukhaba okuneziqholo.
• Zingasetyenziselwa kwiindlela zokupheka ezahlukeneyo zokushisa okongeziweyo kunye nokubonakala.

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IChiropractic, Fitness, kunye neZondlo

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Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2018). Iipepile, jalapeno, ekrwada.

Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Iitafile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values: 2008. Ukunyamekela isifo sikashukela, i-31 (12), i-2281-2283. doi.org/10.2337/dc08-1239

ULudy, MJ, Moore, GE, & Mattes, RD (2012). Iziphumo ze-capsaicin kunye ne-capsiate kwi-balance balance: ukuphononongwa okubalulekileyo kunye nohlalutyo lwe-meta lwezifundo ebantwini. Iingqondo zeKhemikhali, 37(2), 103-121. doi.org/10.1093/chemse/bjr100

AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). IVithamin C: Iphepha leNgcaciso kuBasebenzi bezeMpilo.

Chang A, Rosani A, Quick J. Capsaicin. [Ihlaziywe ngo-2023 ngoMeyi 23]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK459168/

Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). I-Capsaicin Supplementation ephuculweyo yeMingcipheko yoMngcipheko we-Coronary Heart Disease kubantu abaneNqanaba eliphantsi le-HDL-C. Izondlo, 9(9), 1037. doi.org/10.3390/nu9091037

I-American Academy ye-Asma ye-Alergy kunye ne-Immunology. (2017). Buza iNgcali: Ukwalana kwePepper.