Lik'hilojule tse Pelisi ea Red Bell le Melemo ea Bophelo ba Tsona
Pelepele e bitsoang Bell, e tsejoang e le pepper e monate, e fumaneha ka mebala e fapa-fapaneng, ho kopanyelletsa le tala, e khubelu, e mosehla, e pherese, ea lamunu, e tšoeu, esita le e sootho. Li na le lipelo tsa 'mele le boxy ka khutso e khubelu ea' mala le nama e monate.
Pelepele e khubelu e hlahella e atisa ho ba monate ka ho fetisisa sehlopheng seo. Pelepele e khubelu e ka jeoa e tala, e sebelisoang e le li-toppers tsa sandwich, tse kenngoe ka hummus le tse ling tse jalang, kapa ho khaola li salate.
Kapa, o ka li pheha lijong tse babatsehang kapa e le setsi sa lijo (joaloka pepere e pentiloeng ).
Le hoja mefuta e fapaneng ea tala e fumaneha selemo se seng le se seng, pelepele e khubelu e ntse e fumaneha nakong ea lehlabula le ho oa.
| Linnete tsa Red Bell Pepper Nutrition | |
|---|---|
| Ho sebeletsa Boima ba 1 Ho sebeletsa, kopi e le 'ngoe e tala, e phofshoang (149 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 46 | |
| Lik'halori tse tsoang Fats 4 | |
| Total Fat 0.5g | 0% |
| Polyunsaturated Fat 0.1g | |
| Sodium 6mg | 0% |
| Potassium 314mg | 12% |
| Li-carbohydrates 9g | 3% |
| Li-Fiber Diet 3.1g | 12% |
| Litlhapi 6g | |
| Protein 1.5g | |
| Vithamine A 33% · Vithamine C 253% | |
| Calcium 1% · Iron 4% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori Pelepele e khubelu e fana ka lijo tse ngata bakeng sa lik'hilojule tse seng kae le lik'habohaedreite mme ha ho na mafura. Senoelo se seng sa pelepele e tala se na le lik'hilojule tse 46, ligrama tse 9 tsa lik'habohaedrate, le ligrama tse 3 tsa lisebelisoa, tse tlatsetsoang ho karolo ea 12 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi. | |
Melemo ea bophelo bo botle ba Pelepele ea Red Bell
Pelepele e khubelu e na le limatlafatsi, ho kopanyelletsa le vithamine C (ho sebeletsa e le 'ngoe ho fana ka bonyane tlhokahalo ea letsatsi le letsatsi), vithamine A, le vithamine B6.
Vithamine C , mohlomong e 'ngoe ea li-antioxidants e tummeng ka ho fetisisa, e fana ka melemo e fapaneng ea bophelo bo botle ho akarelletsa ho matlafatsa ts'oaetso ea hao, ho thusa ho lokisa lisele, ho thusa ho hlahisa collagen (lisele tse sebetsang tse tšoereng masapo le mesifa hammoho) le ho thusa ho kenngoa ha tšepe le folate .
Li boetse ke mohloli o motle haholo oa vithamine E, vithamine K, folate, potasiamo le manganese.
Pepere e khōlō e khubelu ea tšepe e fana ka limiligrama tse 1,3 tsa manganese, e leng karolo ea 55 ho ea ho 75 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi. Sena ke sa bohlokoa hobane manganese e ka thusa ho thibela lefu la ho fokola ha masapo.
Pelepele e khubelu e boetse e na le mohloli o moholo oa li-antioxidants tse ka thusang ho sireletsa lisele tsa rona ho senya. Li akarelletsa li-carotenoids tse kang lycopene, beta-carotene , lutein le zeaxanthin. Li-carotenoids tsena li bontšitsoe hore li phetha karolo ea bohlokoa mahlong a mahlo. Ho phaella moo, lik'hemik'hale tsena li ka re sireletsa ho tse ling tsa kankere.
Lipotso tse tloaelehileng mabapi le Pelepele e khubelu
Ke lik'hilojule tse kae ka pelepele tse monate?
Lik'hilojule li tla itšetleha ka boholo boo u leng ho bona, empa ka kakaretso, li-pelepele tse tharo li na le lik'hilojule tse 25, mafura a 0, ligrama tse 5 tsa lik'habohaedreite, 1 grama ea fiber, 1 grama ea tsoekere, le 1 gram protheine. Li ka sebetsa e le bohobe bo monate kapa ho eketsa lijo. Li jele joalokaha li se li tšela kapa li li tšela ebe li li kenya mahe a hau, salate kapa sandwich.
Na o ka ja peo ea pelepele?
U ka ja peo, empa batho ba bangata ba khaola peō le mokokotlo pele o chesa hobane litlolo le tatso ha li ipiletse kamehla. Hlokomela hore peppers e fumana mocheso oa tsona ho tloha capsaicin, e fumanoang likhopeng tsa pepere. Haeba u batla ho fokotsa pepere ea mocheso ka hloko tlosa likhopo le peo.
Ho Nata le ho boloka Pelepele
Khetha pelepele e ncha e mebala e khanyang mme e tletse ka letlalo le boreleli, le se nang sekoli. Ha 'mala o le matla haholo, o molemo. Mokhoa o hlakileng oa 'mala ke letšoao la ho butsoa, tatso, le limatlafatsi tse phahameng. Qoba pelepele e nang le mabala, maqhubu, litlhaka kapa likoting.
U tla boela u batle ho batla sekhahla se setala sa botala, se bontšang ho hloekisa.
Boloka peppers e phethehile ka sehatsetsing. Ba lokela ho nka hoo e ka bang beke ka tsela ena. Hang ha e hlatsuoa mme e khaola e tla qala ho senyeha ka potlako 'me e lokela ho sebelisoa matsatsing a' maloa.
U ka li qeta ka ho feletseng kapa ua li khaola 'me u li beha ka setsing se sirelelitsoeng.
Pelepele e ka boela ea rekoa e nang le serame, e halikiloeng ka makotikoti, kapa e omisitsoe ebile e le fatše joalokaha e le ka paprika. Hlokomela hore pelepele e khubelu e bolileng e ka ba le palo e ngata ea sodium le mafura (haeba ka oli).
Mokhoa o Molemo oa ho Lokisetsa Pelepele e Lefubelu
Pelepele e khubelu e ka khabisoa ka linaoa le lijo-thollo kaofela, tse halikiloeng, tse halikiloeng, tse sauteed, tse hloekileng bakeng sa sopho le li-dips kapa tse sebelisoang ka chilis, li-stews, sauces, le condiments. Li ka boela tsa jeoa li le tala 'me tsa apara li-sandwiches, li-wraps, li salate, kapa tsa sebelisoa e le koloi ea ho qhoqha.
Li-Recipe tse nang le lipilisi tsa Red Bell
- Lihobe le Cheese li koahetsoeng ke Pelepele
- Tangy Gazpacho Soup
- Li-mushroom le Peppers tse nang le veine le litlama
> Mehloli:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 621-623.