Chili Tsabola 101: Zambiri Zakudya Zakudya ndi Zotsatira Zathanzi

Zamkati

• Mfundo zokhudza thanzi
• Mavitamini ndi mchere
• Zomera zina
• Ubwino wathanzi la tsabola
• Kupweteka
• Kuchepetsa thupi
• Zowonongeka
• Kutentha
• Kupweteka m'mimba ndi kutsegula m'mimba
• Kuopsa kwa khansa
• Mfundo yofunika

TsabolaKutulutsa kwa Capsicum) ndi zipatso za Capsicum masamba a tsabola, odziwika bwino chifukwa cha kukoma kwawo kotentha.

Ndi mamembala am'banja la nightshade, zokhudzana ndi tsabola belu ndi tomato. Mitundu yambiri ya tsabola ilipo, monga cayenne ndi jalapeño.

Tsabola wa Chili amagwiritsidwa ntchito ngati zonunkhira ndipo amatha kuphika kapena kuyanika ndi ufa. Tsabola wofiira wofiyira wofiira amadziwika kuti paprika.

Capsaicin ndiye chomera chachikulu chopangira tsabola tsabola, chomwe chimayang'anira kukoma kwawo kwapadera, kununkhira komanso zabwino zambiri zathanzi lawo.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za tsabola.

Mfundo zokhudza thanzi

Zowona za supuni 1 (magalamu 15) a tsabola wofiira, watsopano, wofiira ndi ():

• Ma calories: 6
• Madzi: 88%
• Mapuloteni: 0.3 magalamu
• Ma carbs: 1.3 magalamu
• Shuga: 0.8 magalamu
• CHIKWANGWANI: 0.2 magalamu
• Mafuta: 0.1 magalamu

Tsabola wa Chili amapereka ma carbs ena ndipo amapereka zochepa zomanga thupi ndi ulusi.

Mavitamini ndi mchere

Chili tsabola ali ndi mavitamini ndi michere yambiri.

Komabe, popeza amangodya pang'ono, zopereka zawo pakudya kwanu tsiku ndi tsiku ndizochepa. Zipatso zokometsera izi zimadzitama ():

• Vitamini C. Tsabola wa Chili ndi wapamwamba kwambiri mu antioxidant iyi yamphamvu, yomwe ndiyofunika kuchiritsa mabala ndi chitetezo chamthupi.
• Vitamini B6. Banja la mavitamini a B, B6 imathandizira pama metabolism amagetsi.
• Vitamini K1. Amadziwikanso kuti phylloquinone, vitamini K1 ndikofunikira pakumisa magazi ndi mafupa ndi impso zathanzi.
• Potaziyamu. Mchere wofunikira wazakudya womwe umagwira ntchito zosiyanasiyana, potaziyamu akhoza kuchepetsa chiopsezo cha matenda amtima ukawonongedwa mokwanira.
• Mkuwa. Nthawi zambiri kusowa zakudya zakumadzulo, mkuwa ndi chinthu chofunikira kwambiri, chofunikira pamafupa olimba ndi ma neuron athanzi.
• Vitamini A. Tsabola wofiira wambiri amakhala ndi beta carotene, yomwe thupi lanu limasandulika kukhala vitamini A.

Tsabola wa Chili amakhala ndi mavitamini ndi michere yambiri koma nthawi zambiri amadya pang'ono - chifukwa chake samathandizira kwambiri pazakudya zanu zatsiku ndi tsiku za micronutrient.

Zomera zina

Tsabola wa Chili ndi gwero lolemera kwambiri la capsaicin wotentha kwambiri.

Amakhalanso ndi antioxidant carotenoids, omwe amalumikizidwa ndi maubwino ambiri azaumoyo.

Nayi mankhwala opangira chomera cha tsabola (, 4,,,, 8,,):

• Capsanthin. Carotenoid wamkulu tsabola wofiira tsabola - mpaka 50% yazomwe zili ndi carotenoid - capsanthin imayambitsa mtundu wawo wofiira. Mphamvu zake za antioxidant zimatha kulimbana ndi khansa.
• Violaxanthin. Mankhwala akuluakulu a carotenoid antioxidant mu tsabola wachikasu wachikasu, violaxanthin amawerengera 37-68% yazomwe zili ndi carotenoid.
• Lutein. Wambiri wobiriwira (wosakhwima) tsabola, milingo ya lutein imachepa ndikukhwima. Kugwiritsa ntchito kwambiri lutein kumalumikizidwa ndi thanzi la maso.
• Capsaicin. Chimodzi mwazomera zomwe zimaphunziridwa kwambiri mu tsabola tsabola, capsaicin imayambitsa kukoma kwawo kotentha komanso zambiri zamatenda awo.
• Sinapic asidi. Amadziwikanso kuti sinapinic acid, antioxidant iyi imakhala ndi zopindulitsa zosiyanasiyana.
• Asidi Ferulic. Mofananamo ndi sinapic acid, ferulic acid ndi antioxidant yomwe ingathandize kuteteza ku matenda osiyanasiyana.

Ma antioxidant omwe ali ndi tsabola wokhwima (ofiira) amakhala okwera kwambiri kuposa tsabola wakhanda (wobiriwira) ().

Tsabola wa Chili amakhala ndi mankhwala azomera antioxidant omwe amalumikizidwa ndi maubwino osiyanasiyana azaumoyo. Chodziwika kwambiri ndi capsaicin, yomwe imayambitsa kukoma kwa tsabola (tsabola) wotentha.

Ubwino wathanzi la tsabola

Ngakhale amakoma, tsabola kale amadziwika kuti ndi zonunkhira zabwino.

Kupweteka

Capsaicin, chomera chachikulu chopangira tsabola, chili ndi zinthu zina zapadera.

Amamanga ndi zolandilira zopweteka, zomwe ndizomaliza kwa mitsempha yomwe imamva kupweteka. Izi zimapangitsa kutentha koma sizimayambitsa kuvulala kwenikweni.

Ngakhale zili choncho, kumwa kwambiri tsabola (kapena capsaicin) kumatha kuchepa mphamvu zopatsa ululu pakapita nthawi, ndikuchepetsa kuthekera kwanu kuzindikira kutentha kwa tsabola.

Zimapangitsanso kuti zotengera zopwetekazi zisamverenso mitundu ina ya zowawa, monga kutentha pa chifuwa komwe kumachitika chifukwa cha asidi Reflux.

Kafukufuku wina anapeza kuti pamene magalamu 2.5 a tsabola wofiira anali kuperekedwa tsiku lililonse kwa anthu omwe ali ndi kutentha pa chifuwa, ululuwo udakulirakulira koyambirira kwa chithandizo chamasabata asanu koma adakula pakapita nthawi ().

Izi zimathandizidwa ndi kafukufuku wina wochepa, wamasabata asanu ndi limodzi akuwonetsa kuti magalamu atatu a tsabola tsiku lililonse amathandizira kutentha kwam'mimba mwa anthu omwe ali ndi acid reflux (12).

Zokhumudwitsa sizikuwoneka ngati zosatha, ndipo kafukufuku wina adawonetsa kuti zidasinthidwa masiku 1-3 pambuyo poti capsaicin idayimitsidwa ().

Kuchepetsa thupi

Kunenepa kwambiri ndi thanzi labwino lomwe limakupangitsani kukhala pachiwopsezo cha matenda ambiri, monga matenda amtima ndi matenda ashuga.

Umboni wina ukusonyeza kuti capsaicin imatha kulimbikitsa kuchepa thupi pochepetsa njala ndikuwonjezera kuyatsa kwamafuta (,).

M'malo mwake, kafukufuku akuwonetsa kuti magalamu 10 a tsabola wofiyira wofiira amatha kuwonjezera kwambiri mafuta pakati pa abambo ndi amai (,,,,,).

Capsaicin amathanso kuchepetsa kudya kwa kalori. Kafukufuku mwa anthu 24 omwe amadya chili nthawi zonse adazindikira kuti kumwa capsaicin musanadye kunayambitsa kuchepa kwa kalori ().

Kafukufuku wina adawonetsa kuchepa kwakukulu kwa njala ndi kudya kwa kalori mwa iwo okha omwe samakonda kudya chili ().

Osati maphunziro onse omwe adapeza tsabola kuti akhale othandiza. Kafukufuku wina sanawone vuto lililonse pakudya kalori kapena kuwotcha mafuta (,,).

Ngakhale pali umboni wosakanikirana, zikuwoneka kuti kumwa tsabola wofiira tsabola kapena ma capsaicin zowonjezera kumatha kuthandizira kuchepa thupi mukamakumana ndi njira zina zathanzi ().

Komabe, tsabola tsabola mwina siwothandiza paokha. Kuphatikiza apo, kulolerana ndi zotsatira za capsaicin kumatha kukula pakapita nthawi, kumachepetsa mphamvu yake ().

Tsabola wa Chili amalumikizidwa ndi maubwino angapo azaumoyo. Amatha kulimbikitsa kuchepa thupi akaphatikizidwa ndi njira zina zathanzi ndipo zitha kuthandiza kuthana ndi ululu womwe umayambitsidwa ndi acid reflux.

Zowonongeka

Tsabola wa Chili atha kukhala ndi mavuto kwa anthu ena, ndipo anthu ambiri sakonda kutentha kwake.

Kutentha

Tsabola wa Chili amadziwika bwino chifukwa cha kukoma kwawo kotentha, kotentha.

Chomwe chimayang'anira ndi capsaicin, chomwe chimamangirira kuzomvera zopweteka ndipo chimayambitsa kutentha kwakukulu.

Pachifukwa ichi, mankhwala oleoresin capsicum omwe amachokera ku tsabola tsabola ndiye chinthu chachikulu popopera tsabola ().

Mochuluka kwambiri, imapweteka kwambiri, kutupa, kutupa, ndi kufiira ().

Popita nthawi, kuwonetsedwa pafupipafupi ku capsaicin kumatha kupangitsa kuti ma neuron ena opweteka asamveke kupweteka.

Kupweteka m'mimba ndi kutsegula m'mimba

Kudya chili kumatha kubweretsa nkhawa m'matumbo mwa anthu ena.

Zizindikiro zake zimaphatikizapo kupweteka m'mimba, kutentha m'matumbo mwanu, kukokana, ndi kutsegula m'mimba kopweteka.

Izi ndizofala kwambiri kwa anthu omwe ali ndi matenda opweteka m'mimba (IBS). Chili amatha kukulitsa zizindikiritso kwakanthawi kwa iwo omwe sakonda kuzidya pafupipafupi (,,).

Pachifukwa ichi, anthu omwe ali ndi IBS angafune kuchepetsa kugwiritsa ntchito chili ndi zakudya zina zokometsera.

Kuopsa kwa khansa

Khansa ndi matenda akulu omwe amadziwika ndi kukula kwama cell.

Umboni pazotsatira za chili pa khansa ndiwosakanikirana.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti capsaicin, chophatikiza chomera tsabola, chitha kukulitsa kapena kuchepetsa chiopsezo cha khansa ().

Kafukufuku wowonera mwa anthu amalumikizitsa kumwa tsabola ndi chiopsezo chowonjezeka cha khansa, makamaka ndulu ndi m'mimba (,).

Kuphatikiza apo, ufa wofiira wofiira wadziwika kuti ndiwowopsa wa khansa yapakamwa ndi pakhosi ku India ().

Kumbukirani kuti kafukufuku wowonera sangatsimikizire kuti tsabola amatulutsa khansa, kungoti anthu omwe amadya tsabola wambiri amakhala ndi mwayi wowupeza.

Kafukufuku wowonjezerapo amafunikira kuti adziwe ngati zakudya zopatsa mphamvu za chili kapena capsaicin ndizotetezeka nthawi yayitali.

Tsabola wa tsabola siabwino kwa aliyense. Zimayambitsa kutentha ndipo zimatha kupweteka m'mimba ndi kutsegula m'mimba mwa anthu ena. Kafukufuku wina amagwiritsira ntchito chilili ndi chiopsezo chowonjezeka cha khansa.

Mfundo yofunika

Tsabola wa Chili ndi zonunkhira zotchuka kumadera ambiri padziko lapansi ndipo amadziwika bwino chifukwa cha kununkhira kwawo kotentha, koopsa.

Iwo ali ndi mavitamini, mchere, ndi mitundu yosiyanasiyana yazomera.

Izi zimaphatikizapo capsaicin, chinthu chomwe chimapangitsa kuti pakamwa panu kuwotche. Capsaicin imalumikizidwa ndi maubwino angapo azaumoyo, komanso zovuta.

Kumbali imodzi, itha kuthandiza kulimbikitsa kuchepa thupi ndikuchepetsa ululu mukamadya pafupipafupi.

Kumbali inayi, imayambitsa kutentha, komwe kumakhala kosasangalatsa kwa anthu ambiri, makamaka omwe sanadye tsabola. Zimagwirizananso ndi kukhumudwa m'mimba.

Ndikofunika kulabadira milingo yanu yolekerera mukamadya tsabola. Kugwiritsa ntchito ngati zonunkhira kumatha kukhala kwathanzi, koma iwo omwe akukumana ndi vuto la kugaya ayenera kuwapewa.