Tsabola wa Bell 101: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• Mavitamini ndi mchere
• Zomera zina
• Ubwino wathanzi la tsabola belu
• Thanzi la diso
• Kupewa magazi m'thupi
• Zotsatira zoyipa
• Mfundo yofunika

Tsabola belu (Kutulutsa kwa Capsicum) ndi zipatso za banja la nightshade.

Amayanjanitsidwa ndi tsabola, tsabola, ndi zipatso za mkate, zonse zomwe zimapezeka ku Central ndi South America.

Amatchedwanso tsabola wokoma kapena ma capsicum, tsabola belu amatha kudyedwa yaiwisi kapena yophika.

Monga abale awo apamtima, tsabola, tsabola wa belu nthawi zina amaumitsidwa ndi ufa. Zikatero, amatchedwa paprika.

Amakhala ndi mafuta ochepa komanso amakhala ndi vitamini C wambiri komanso ma antioxidants ena, kuwapangitsa kukhala owonjezera pa chakudya chopatsa thanzi.

Tsabola wa belu amabwera mumitundu yosiyanasiyana, monga ofiira, achikaso, lalanje, ndi obiriwira - omwe sanakhwime.

Tsabola wobiriwira wobiriwira amakhala ndi zowawa pang'ono ndipo samakhala okoma ngati kucha.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za tsabola.

Mfundo zokhudza thanzi

Tsabola watsopano wabuluu amapangidwa ndimadzi (92%). Zina zonse ndi ma carbs komanso zochepa zomanga thupi ndi mafuta.

Zakudya zazikulu mu ma ola 3.5 (magalamu 100) a tsabola wobiriwira, wobiriwira ndi ():

• Ma calories: 31
• Madzi: 92%
• Mapuloteni: 1 galamu
• Ma carbs: 6 magalamu
• Shuga: 4.2 magalamu
• CHIKWANGWANI: 2.1 magalamu
• Mafuta: 0.3 magalamu

Ma carbs

Tsabola wa Bell amakhala ndi ma carbs, omwe amawerengera zambiri zama calorie - okhala ndi ma ouniki 3.5 (100 magalamu) okhala ndi magalamu 6 a carbs.

Ma carbs makamaka shuga - monga glucose ndi fructose - omwe amachititsa kukoma kokometsera kwa tsabola wakucha.

Tsabola wa belu amakhalanso ndi zotsekemera zochepa - 2% mwa kulemera kwatsopano. Kalori ya kalori, ndi gwero labwino kwambiri la fiber ().

Tsabola wa belu amapangidwa makamaka ndimadzi ndi ma carbs. Ma carbs ambiri ndi shuga, monga glucose ndi fructose. Tsabola wa belu ndiwonso gwero labwino la ulusi.

Mavitamini ndi mchere

Tsabola wa belu amakhala ndi mavitamini ndi michere yambiri ():

• Vitamini C. Tsabola wofiira wobiriwira wamkati wapakati amapereka 169% ya Reference Daily Intake (RDI) ya vitamini C, ndikupangitsa kuti ikhale imodzi mwazinthu zolemera kwambiri za michere iyi.
• Vitamini B6. Pyridoxine ndiye vitamini B6 wofala kwambiri, womwe ndi banja la michere yofunikira pakupanga maselo ofiira.
• Vitamini K1. Mtundu wa vitamini K, womwe umadziwikanso kuti phylloquinone, K1 ndiwofunikira pakumanga magazi ndi thanzi lamafupa.
• Potaziyamu. Mchere wofunikirawu umatha kusintha thanzi la mtima ().
• Achinyamata. Zomwe zimadziwika kuti vitamini B9, folate imakhala ndi ntchito zosiyanasiyana mthupi lanu. Zakudya zokwanira za folate ndizofunikira kwambiri panthawi yapakati ().
• Vitamini E. Antioxidant wamphamvu, vitamini E ndiyofunikira pamitsempha ndi minofu yathanzi. Zakudya zabwino kwambiri za mavitamini osungunuka ndi mafuta ndi mafuta, mtedza, mbewu, ndi ndiwo zamasamba.
• Vitamini A. Tsabola wofiira wambiri amakhala ndi vitamini A wambiri (beta carotene), yemwe thupi lanu limasandulika vitamini A ().

Tsabola wa Bell ali ndi vitamini C wambiri, ndipo imodzi imapatsa 169% ya RDI. Mavitamini ena ndi mchere mu tsabola wa belu ndi vitamini K1, vitamini E, vitamini A, folate, ndi potaziyamu.

Zomera zina

Tsabola wa belu ali ndi ma antioxidants osiyanasiyana - makamaka ma carotenoids, omwe amakhala ochulukirapo mumitundu yakucha ().

Zomwe zimayambitsa tsabola wa belu ndi izi:

• Capsanthin. Makamaka tsabola wofiira wobiriwira, capsanthin ndi antioxidant wamphamvu yemwe amachititsa mtundu wawo wofiira (6, 7).
• Violaxanthin. Mgwirizanowu ndi wofala kwambiri wa carotenoid antioxidant mu tsabola wachikasu ().
• Lutein. Ngakhale kuli tsabola wobiriwira wobiriwira (wosapsa) ndi paprika wakuda, lutein kulibe tsabola wobiriwira wakuda. Kudya mokwanira kwa lutein kumatha kukonza thanzi la diso (6,).
• Quercetin. Kafukufuku akuwonetsa kuti polyphenol antioxidant itha kukhala yothandiza popewa zovuta zina, monga matenda amtima ndi khansa (,,).
• Luteolin. Mofananamo ndi quercetin, luteolin ndi polyphenol antioxidant yomwe imatha kukhala ndi zotsatirapo zosiyanasiyana zathanzi (,).

Tsabola wa belu ali ndi ma antioxidants ambiri athanzi, kuphatikiza capsanthin, violaxanthin, lutein, quercetin, ndi luteolin. Zomera izi zimalumikizidwa ndi maubwino ambiri azaumoyo.

Ubwino wathanzi la tsabola belu

Monga zakudya zambiri zamasamba, tsabola belu amatengedwa ngati chakudya chopatsa thanzi.

Kugwiritsa ntchito zipatso ndi ndiwo zamasamba mopitirira muyeso kumalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda ambiri, monga khansa ndi matenda amtima.

Kuphatikiza apo, tsabola belu atha kukhala ndi maubwino ena angapo azaumoyo.

Thanzi la diso

Mitundu yowonongeka yowonongeka imaphatikizapo kuchepa kwa macular ndi cataract, zomwe zimayambitsa kukalamba ndi matenda ().

Komabe, zakudya zitha kuthandizanso pakukula kwa matendawa.

Lutein ndi zeaxanthin - carotenoids yomwe imapezeka mu tsabola belu wambiri - imatha kukhala ndi thanzi lamaso ikamadya ndalama zokwanira (,,).

M'malo mwake, amateteza diso lanu - khoma lamkati lamaso lanu - kuwonongeka kwa okosijeni (,,).

Kafukufuku wambiri akuwonetsa kuti kudya pafupipafupi zakudya zomwe zili ndi ma carotenoids kungachepetse chiopsezo chamaso ndi kuwonongeka kwa macular (,,,,).

Chifukwa chake, kuwonjezera tsabola wa belu ku zakudya zanu kumathandizira kuchepetsa ngozi yanu yakuwonongeka.

Kupewa magazi m'thupi

Kuchepa kwa magazi ndichizoloŵezi chodziwika ndi kuchepa kwa magazi anu kunyamula mpweya.

Chimodzi mwazinthu zomwe zimayambitsa kuchepa kwa magazi ndikuchepa kwachitsulo, zomwe ndizisonyezo zazikuluzikulu ndizofooka komanso kutopa.

Tsabola wofiira wofiira samangokhala gwero labwino lachitsulo, amakhalanso ndi vitamini C wochulukirapo, zomwe zimapangitsa kuti chitsulo chikhale m'matumbo mwanu ().

M'malo mwake, tsabola wofiira wobiriwira wapakati amakhala ndi 169% ya RDI ya vitamini C ().

Kutenga chitsulo pazakudya kumawonjezeka kwambiri mukamadya zipatso kapena ndiwo zamasamba zokhala ndi vitamini C ().

Pachifukwa ichi, kudya tsabola wa belu wosaphika limodzi ndi zakudya zopangidwa ndi ayironi - monga nyama kapena sipinachi - zitha kuthandizira kukulitsa malo ogulitsira azitsulo m'thupi lanu, kuchepetsa chiopsezo cha kuchepa magazi.

Monga zipatso ndi ndiwo zamasamba, tsabola belu atha kukhala ndi zabwino zambiri. Izi zikuphatikiza kukhala ndi thanzi labwino m'maso komanso kuchepa kwa kuchepa kwa magazi m'thupi.

Zotsatira zoyipa

Tsabola wa belu nthawi zambiri amakhala wathanzi komanso wololera bwino, koma anthu ena amatha kukhala osavomerezeka. Izi zati, ziwengo ndizosowa.

Komabe, anthu ena omwe ali ndi mungu wambiri amatha kukhala ndi chidwi ndi tsabola wa belu chifukwa cha kuchepa kwa mtanda (,).

Matupi anu amatha kusintha pakati pa zakudya zina chifukwa amatha kukhala ndi zotengera zina zomwe zimafanana kapena zomwe zimafanana ndi zomwe zimafanana.

Mukamadya pang'ono, tsabola belu alibe mavuto aliwonse azaumoyo. Komabe, zimatha kuyambitsa matenda ena mwa anthu ena.

Mfundo yofunika

Tsabola wa Bell ali ndi mavitamini ambiri komanso ma antioxidants, makamaka vitamini C ndi ma carotenoids osiyanasiyana.

Pazifukwa izi, atha kukhala ndi maubwino angapo azaumoyo, monga kukhala ndi thanzi lamaso labwino komanso kuchepa kwa matenda angapo opatsirana.

Zonsezi, tsabola belu ndizowonjezera kuwonjezera pa zakudya zabwino.