Li-calories tsa Papayas le Bophelo ba Bona Melemo
Papaya ke khalori e tlaase (e nang le lik'hilojule tse 60 ka senoelo se le seng), sodium e tlase, k'holeseterole le lijo tse se nang mafura. Papayas le tsona li na le mohloli o motle oa fiber, li qhoqha ka karolo ea 10 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi ka linoelo tse bohlokoa. Ho feta moo, papaya e na le li-vithamine tse ngata A le C, potasiamo le li-antioxidants.
Papayas ke litholoana tse bonolo, tse bonolo, tse tala / tse mosehla tse bōpehileng joaloka pere e khōlō, e boima ba lik'hilograma tse peli ho isa ho tse peli.
Papayas e eketsa mekhoa e metle ho lipepepe 'me e ka hloekisoa ka li-sauces tse monate le tse monate, li-sopho, kapa li-sorbets. Papayas e boetse e etsa hore e be le protheine e ntle ea marinade, kaha e na le enzyme e bitsoang papain e senyang liprotheine.
Papayas e fumaneha nako e telele selemo le nako ea tlhōrō ea tsona ho tloha ka April ho ea ho June. Ba hōletse libakeng tse futhumetseng mme ba atisa ho romeloa libakeng tsa tropike le tsa tropike.
| Linnete tsa Papaya tsa Nutrition | |
|---|---|
| Ho Sebeletsa Senoelo sa 1, lik'hilograma tse 1 (145 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 62 | |
| Lik'halori tse tsoang Fats 4 | |
| Kakaretso ea Fat 0.4g | 1% |
| Ho khotsofatsoa Fat 0.1g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monatsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 0% |
| Potassium 264mg | 8% |
| Li-carbohydrates 15.7g | 5% |
| Dietary Fiber 2.5g | 10% |
| Sugars 11.3g | |
| Protheine 0.7g | |
| Vithamine A 28% · Vithamine C 147% | |
| Calcium 3% · Iron 2% | |
* Ho itšetlehile ka khalori ea 2 000 t | |
Melemo ea Bophelo ea Papayas
Papayas li na le vithamine A e ngata, beta ea carotene e tsoang li-orange hue e khanyang, le antioxidant e bitsoang zeaxanthin e ka thusang ho thibela ho senyeha ha macular le ho thusa mahlo a mahlo.
Papayas e boetse e na le fiber e ngata e thusang bophelo bo botle ba 'mele, e ka thusa ho hula chefo le cholesterol' meleng 'me e eketsa satiety. Liphuputso li bontšitse hore batho ba jang fiber e lekaneng ba fokotsa kotsi ea ho ba le lefu la pelo le mafu a mang a kankere.
Ho phaella moo, li-papayas li na le vithamine C e ngata, e nang le vithamine e nang le metsi a senyang metsi e ikarabellang bakeng sa ho matlafatsa tšoaetso ea mafu a mangata, ho liehisa botsofali le ho lokisa lihlahisoa.
Papayas e ka 'na ea e-ba molemo bakeng sa maru a hao, kaha e na le enzyme e bitsoang papain, e thusang ho tsuba. Matsoalo a bona a phahameng a metsi a ka eketsa metsi a hao le ho thusa ho thibela ho patoa.
Lipotso Tse Tloaelehileng ka Papayas
Na peo ea papayas e jeoa?
E. Peō ea papaya e jeoa. Li hlahisa tatso ea peppery ka mocheso o fokolang. Ba ka eketsa tatso ea salate ea litholoana kapa ba khabisa.
Papaya e latsoa eng?
Papaya e na le tatso ho fapana le litholoana tse ngata, ka molomo o monate o utloa le monate o monate. Hangata tatso e tšoantšoa le ea melon, empa e le monate haholo, ebile e e-na le mokhoa o bonolo. Ka linako tse ling papaya e ka ba le monko o fapaneng, ka linako tse ling o hlalosoa e le maoto a monko, o se nang monate. Hangata sena se bolela hore litholoana ha li butsoitse. E le hore u fumane litapole tse feletseng tsa papaya e tlameha ebe e butsoitse haholo.
Ho boloka le ho nka Papayas
Ntho e ntle ka ho fetisisa ea ho butsoa ke mmala, eseng bonolo. Khetha li-papayas tse nang le karolo e kholo ea 'mala oa mosehla o motala. Ho mebala ea papaya e sa butsoitseng haholo.
Qoba li-papayas tse nang le bokooa 'me u khethe tse ngata le tse boreleli.
Papayas e ka bolokoa mocheso oa mocheso ho fihlela o butsoitse ka ho feletseng 'me o fetisetsoa ka nako e etsang beke.
Mokhoa o Molemo oa ho Lokisetsa Papayas
Papayas eketsa monate le mmala lijong tsa hau ha u ntse u pata lijo tse nang le phepo e nepahetseng.
E-ba le papayas ea likarolo 'me u li je ka boeona ka squirt ea lemon kapa kalaka. Kapa u li kopane ho etsa li-smoothies, li-sauces tse monate le tse monate, li-sopho e entsoeng, kapa liprotheine tse marinade. Li-papayas tse entsoeng ka letsoho 'me u li sebelise ka salate ea litholoana, salsas kapa compote.
Li-Recipe le Papayas
O ka kenyelletsa papaya ka moralo oa hau oa lijo nako efe kapa efe ea letsatsi. Fumana maikutlo a lijo tsa hoseng, tsa motšehare, tsa lijo tsa motšehare le tsa marinades.
- Papaya Kokonate Smoothie
- Papaya Avocado Salad
- Tuna le Salsa le Papaya Red Pepper Salsa
> Mehloli:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 805.
> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids