Kodi tsabola za Poblano ndi chiyani? Chakudya chopatsa thanzi, maubwino, ndi kagwiritsidwe ntchito

Zamkati

• Chakudya cha tsabola cha Poblano
• Phindu lomwe lingakhalepo ndi tsabola wa poblano
• Wolemera ma antioxidants
• Itha kukhala ndi zotsatira za anticancer
• Zitha kuthandizira kulimbana ndi ululu ndi kutupa
• Zitha kulimbikitsa chitetezo chamthupi
• Momwe mungagwiritsire ntchito tsabola wa poblano
• Mfundo yofunika

Tsabola za poblano (Kutulutsa kwa Capsicum) ndi mtundu wa tsabola wobadwira ku Mexico yemwe amatha kuwonjezera zingwe pazakudya zanu.

Zimakhala zobiriwira komanso zimafanana ndi tsabola zina, koma zimakhala zazikulu kuposa jalapeños komanso zazing'ono kuposa tsabola wabelu.

Ma poblanos atsopano amakhala ndi kununkhira pang'ono, kokoma pang'ono, ngakhale atatsala kuti akhwime mpaka atakhala ofiira, amamva kutentha kwambiri.

Tsabola zouma zoumba zomwe zakhwima bwino komanso zofiira kwambiri zimadziwika kuti ancho chiles, chomwe chimagwiritsidwa ntchito popanga masosi ndi mbale zina zaku Mexico.

Nkhaniyi ikufotokoza mwachidule tsabola wa poblano, kuphatikiza phindu ndi magwiritsidwe ake.

Chakudya cha tsabola cha Poblano

Poblanos amakhala ndi ma calories ochepa komanso ali ndi michere yambiri komanso micronutrients angapo.

M'malo mwake, 1 chikho (118 magalamu) a tsabola wobiriwira wosakanikirana amapereka ():

• Ma calories: 24
• Mapuloteni: 1 galamu
• Mafuta: osakwana 1 gramu
• Ma carbs: 5 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini C: 105% ya Daily Value (DV)
• Vitamini A: 30% ya DV
• Vitamini B2 (riboflavin): 2.5% ya DV
• Potaziyamu: 4% ya DV
• Chitsulo: 2.2% ya DV

Ma Poblanos ali ndi mavitamini A ndi C ambiri. Zakudya ziwiri izi zimakhala ngati ma antioxidants mthupi lanu ndikuthandizira kulimbana ndi kuwonongeka kwa zopitilira muyeso, zomwe zimatha kubweretsa matenda ().

Tsabola zouma za poblano, kapena ancho chiles, zimakhala ndi mavitamini A ndi B2 ochulukirapo komanso zakudya zina, poyerekeza ndi poblanos ().

Tsabola wa Poblano ali ndi fiber, mavitamini A ndi C, komanso michere yambiri.

Phindu lomwe lingakhalepo ndi tsabola wa poblano

Chifukwa cha michere yawo yambiri komanso mankhwala opindulitsa, tsabola wa poblano amatha kukhala ndi thanzi.

Komabe, palibe kafukufuku wambiri wokhudzana ndi thanzi la kudya poblanos makamaka.

Wolemera ma antioxidants

Poblanos ndi tsabola wina mu Kutulutsa kwa Capsicum Banja limakhala ndi ma antioxidants ambiri, monga vitamini C, capsaicin, ndi carotenoids, ena mwa iwo amasanduka vitamini A mthupi lanu ().

Ma antioxidants amathandizira kulimbana ndi kupsinjika kwama oxidative komwe kumachitika chifukwa chopitilira muyeso kwaulere.

Ma radicals aulere ndimamolekyulu otakasika omwe amatsogolera kuwonongeka kwa maselo, komwe kumawonjezera chiopsezo chanu chodwala matenda a mtima, khansa, dementia, ndi matenda ena ().

Chifukwa chake, kudya poblanos yolemera kwambiri ya antioxidant kungathandize kupewa matenda okhudzana ndi kupsinjika kwa oxidative (,).

Itha kukhala ndi zotsatira za anticancer

Capsaicin, kampani yopanga ma poblanos ndi tsabola wina yemwe amapatsa kukoma kokoma, atha kukhala ndi zotsatira za anticancer.

Makamaka, capsaicin imatha kukopa majini omwe amakhudzana ndi kufalikira kwa khansa ndikulimbikitsa khansa kufa, ngakhale gawo lake silimveka bwino ().

Kafukufuku woyeserera akuwonetsa kuti capsaicin imatha kugwira ntchito yothanirana ndi khansa motsutsana ndi mapapo amunthu komanso ma cell amtundu wa khansa (,).

Komabe, kuwunikiridwa kwa kafukufuku wowunika wa 10 mwa anthu adapeza kuti kudya kwa capsaicin kocheperako kumalumikizidwa ndi chitetezo cha khansa ya m'mimba, pomwe kudya kwapakati kungapangitse ngozi ya matendawa ().

Kafukufuku wowonjezereka amafunikira kuti mumvetsetse bwino ngati kudya tsabola wa poblano ndi zakudya zina ndi capsaicin kuli ndi zotsatira za anticancer.

Zitha kuthandizira kulimbana ndi ululu ndi kutupa

Capsaicin amathanso kulimbana ndi kutupa ndikuthandizira kuchepetsa ululu.

Kafukufuku wina akuwonetsa kuti chimamangiriza kuma cell cell receptors ndipo, chimachepetsa kutupa ndi kupweteka (,).

Pali kafukufuku wocheperako pazokhudza zakudya za capsaicin, makamaka kuchokera ku tsabola wa poblano, pa ululu. Komabe, kafukufuku wa anthu ndi makoswe akuwonetsa kuti ma capsaicin othandizira amatha kulimbana ndi kutupa (,).

Kafukufuku m'modzi mwa akulu 376 omwe ali ndi matenda otupa m'matumbo ndi zina m'mimba amapeza kuti capsaicin imathandizira kupewetsa kuwonongeka kwa m'mimba ().

Komabe, onetsetsani kuti mufunsane ndi omwe amakuthandizani musanamwe mankhwala a capsaicin othandizira kuchipatala.

Zitha kulimbikitsa chitetezo chamthupi

Tsabola wa Poblano amakhala ndi vitamini C, michere yosungunuka m'madzi yomwe ndiyofunika kwambiri kuti chitetezo chamthupi chitetezeke. Kusapeza vitamini C wokwanira kumatha kubweretsa chiopsezo chowonjezeka chotenga matenda ().

Kuphatikiza apo, capsaicin mu tsabola wa poblano adalumikizidwa ndi chitetezo chamthupi chokwanira.

Kafukufuku wambiri wazinyama awonetsa kuti capsaicin imatha kukopa majini omwe amakhudzidwa ndi chitetezo cha mthupi ndikuthandizira kuteteza mthupi (17,).

Ngakhale palibe kafukufuku wambiri wokhudzana ndi thanzi la kudya poblanos makamaka, kafukufuku wazomwe zimapezeka mu tsabola izi akuwonetsa kuti atha kukhala ndi zotsatira za anticancer, kuthandizira kuthana ndi kutupa, komanso kulimbitsa chitetezo chamthupi.

Momwe mungagwiritsire ntchito tsabola wa poblano

Tsabola za Poblano zitha kugwiritsidwa ntchito m'njira zosiyanasiyana.

Amatha kusangalala ndi yaiwisi m'masaya ndi zina, komanso kuwonjezera ku chilis, nyama ya taco, kapena msuzi.

Kuti mukonze tsabola wa poblano wazakudya izi, dulani tsabola kutalika, chotsani tsinde ndi njere, kenako muzidule.

Muthanso kuwotcha tsabola wathunthu kenako ndikuchotsa khungu, tsinde, ndi mbewu.

Njira imodzi yosangalalira ndi ma poblanos ndi yodzaza nyama, nyemba, mpunga, zonunkhira, chimanga, ndi tomato.

Kuti mupange ma poblanos, pezani tsabola pakati, chotsani nyembazo, ndikuziwotcha mu uvuni ku 350 ° F (177 ° C) kwa mphindi 10-15.

Dulani tsabola theka lililonse ndikudzaza ndikuwaza tchizi pamwamba, kenako zibwezereni mu uvuni kwa mphindi zochepa.

Mutha kusangalala ndi tsabola wa poblano mu salsas ndi tacos, kapena kupanga ma poblanos modzaza ndi nyama, nyemba, tomato, chimanga, ndi tchizi ndikuphika mu uvuni.

Mfundo yofunika

Tsabola wa Poblano ndi tsabola wosiyanasiyana wofatsa yemwe amakhala wopatsa thanzi komanso wokoma chimodzimodzi.

Ali ndi mavitamini A ndi C ambiri, carotenoids, capsaicin, ndi mankhwala ena omwe amatha kukhala ngati ma antioxidants, amakhala ndi zochita za anticancer, komanso amalimbana ndi kutupa.

Tsabola wa Poblano amatha kuwonjezeredwa msuzi, tacos, kapena salsas, kapena wokutidwa ndi nyama, nyemba, mpunga, ndi tchizi.