Lik'hilojule tse Nyenyane tsa Pea tsa Pods le Melemo ea Bophelo ba Bona
Ho fapana le lierekisi tse tloaelehileng tsa serapeng, tse nang le li-starchy tse loketseng, li-pods tse jeoang tse kang lierekisi tsa lehloa kapa lierekisi tse nang le tsoekere li na le starch e nyenyane (hoo e batlang e le halofo ea lik'habohaedreite ka senoelo se le seng) 'me se na le fiber .
Ho na le mefuta e 'meli e tloaelehileng ea li-pods. Lierekisi tsa lehloa (tseo hape li bitsoang li-pea pods tsa Chinese), li na le sephahla 'me li na le lierekisi tse nyenyane haholo. Lierekisi tsa lehloa li na le khoele pel'a liphaka tsa tsona tse ka tlosoa ka ho tšoara makhasi a makhasi le ho tlohela ho tloha qetellong ho isa qetellong.
Lierekisi tse nang le tsoekere (tse bitsoang hape li-peas) li na le li-pods tse nang le li-peas tse nyenyane ka hare-li na le sefapano pakeng tsa likhae tsa lehloa le li-peas tse tloaelehileng.
Li-pod pods li fumaneha selemo le selemo ka nako ea tlhōrō ea tsona ka March le April.
| Litlhaloso tsa Tlhaho ea Pea ea Tlhapi ea Tlhapi | |
|---|---|
| Ho Sebeletsa Sesebelisoa se 1 (124.6 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 60 | |
| Li-calories tse tsoang ho Fat 0 | |
| Kakaretso Fat 0g | 0% |
| Fatouated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Li-carbohydrates 10.5g | 2% |
| Dietary Fiber 3g | 12% |
| Litlhapi 4.5g | |
| Protein 3g | |
| Vithamine A 8% · Vithamine C 18% | |
| Calcium 6% · Iron 13% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Senoelo se seng sa lierekisi tse nang le tsoekere li na le lik'hilojule tse 60, ligrama tse 10,5 tsa lik'habohaedreite, le ligrama tse 3 tsa fiber, e leng karolo ea 12 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi.
Melemo ea Bophelo ea Litlhapi tsa Sirapa le tse ling tse jeoang tsa Pea Pods
Lijo tse jeoang tsa pea ke mohloli o motle oa vithamine C, e leng e 'ngoe ea li-antioxidants tse tsebahalang ka ho fetisisa. Vithamine C ke vithamine e nang le metsi a nang le metsi a nang le likarolo tse ngata, ho kopanyelletsa le lisele tse nyenyane, ho eketsa tšoaetso ea mafu a mangata, le thepa e khahlanong le botsofali.
Litapole tsa pea li boetse li na le vithamine K, vithamine e nang le mafura e thusang ho thibela mali. Batho ba nkang Coumadin ba lokela ho ja lijo tse ngata tsa vithamine K tse nang le lijo letsatsi ka leng.
Qetellong, li-pea pods ke mohloli o motle haholo oa magnesium, tšepe, le folate , le mohloli o motle oa thiamin le carotenoid lutein , ea bohlokoa bakeng sa bophelo bo botle ba mahlo.
Lipotso Tse Tloaelehileng ka Pea Pods
Na ho na le phapang ka lik'halori lierekisi tsa lehloa le lierekisi tsa tsoekere?
Lierekisi tsa lehloa le li-pea tse tsoekere tse tsoekere li batla li lekana ka k'halori le lik'habohaedreite. Le hoja li-peas li na le lik'hilojule tse ka bang 60 le ligrama tse 10,5 tsa lik'habohaedreite ka senoelo se le seng, lierekisi tsa lehloa li na le lik'hilojule tse ka bang 70 le ligrama tse 12 tsa lik'habohaedreite ka senoelo se le seng. Li-peas li boetse li na le ligrama tse 3 tsa fiber bakeng sa senoelo se le seng, ha lierekisi tsa lehloa li na le ligrama tse 4.
Ho Nata le ho Boloka Lipere tsa Sugar Snap le Snow
Reka li-pods tse nang le 'mala o motala, o se nang libaka tse mosehla kapa tse mosehla. Li-pods e lokela ho ba tse tiileng, tse teteaneng, le tse se nang kotsi.
Boloka li-pods tsa hau ka sehatsetsing 'me u li hlatsoe pele u sebelisa.
U ka boela ua reka li-pea pods tse hahiloeng, tse ka etsoang pele li sebelisoa. Li-pea pods tse halikiloeng ke mokhoa o bonolo le o bonolo oa ho sebelisa likhase tsa pea ha li pheha. Hangata meroho e metso e nonneng e boloka e le selemo ka lehare, empa hlahloba letsatsi le letle.
Mekhoa e Metle ea ho Lokisetsa Lierekisi tsa Tsoekere
Lokisetsa li-pods tsa hao tsa pea ka ho tsuba, ho hlohlelletsa-ho tsuba kapa ho fokola habonolo. Ho ba thibela hore ba se ke ba fetoha mmala oa khaki e le hore ba qobe ho ba feta. Ba qete nako ka litlama le mefuta e monate kapa feela ka oli ea oli ea mohloaare, letsoai le pepere.
U ka boela ua khetha ho li ja tse tala ka letsoho kapa li li sebelise e le lihlahisoa ho e-na le likopi le li-crackers. Kapa, li sebelise ka salate kapa lijana tse ka thōko, ebang ke tse tala kapa tse phehiloeng, tse tletseng kapa tse khethiloeng.
Li-Recipes Le Lijo Tse Neng Tsa Pea tsa Pods
Fana ka lierekisi kapa likhase tsa lehloa tatso e bululetsoeng ea Asia ka ho e kenyelletsa li-noba kapa ho li apesa ka monate oa litlolo ka ho sebelisa litlama tse ling, konofolo le lemon. U ka ba ua ba chesa feela 'me u li je joalokaha e le joalo.
Lisebelisoa:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea Lipuo tsa ho jala limela. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 634.
> Linus Pauling Institute. Micronutrients bakeng sa Bophelo bo Botle. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf