Mhiripiri inouya mumhando dzakasiyana uye mhando yega yega yemhiripiri yakasiyana mukupisa, saizi, ruvara, nezvimwewo. Asi muchinyorwa chino tichatarisa mabhenefiti emhiripiri pahutano, zvaunowana nekuwedzera mhiripiri mukudya kwako nezvimwewo.
Zvisinei, pasi rose mhiripiri yave chikamu chakakosha chehupenyu hwemunhu wese, sezvo kubika pasina kuwedzera mhiripiri kuchaita kuti chikafu chako chinakidze zvisinganzwisisike.
Zvino, unofanira kuziva kuti mabhenefiti epepper pahutano kana kuti zvingawanikwa nemunhu nekuwedzera pepper mukudya kwake zvinobva mukemikari iri mairi inonzi ‘Capsaicin’.
Tichitarisa nhoroondo yemhiripiri, yakava yakakurumbira zvikuru nekuda kwekuvapo kweCapsaicin mairi. Zvino, sei Capsaicin ichikosha? Izvi zvinodaro nekuti kuvapo kwayo mumhiripiri kunoita kuti ikwanise kudzivirira kukura nekuumbwa kwebhakitiriya ne75%, nekuishandisa muchikafu chako inogona kushanda semushonga unochengetedza.
Saka, kuwedzera zvinonhuwira zvakagadzirwa nemhiripiri inopisa kana kuwedzera mhiripiri pachayo kuchikafu chako hakuzongoiti kuti chikafu chako chionekwe pakati pezvinonhuwira zvako chete asiwo kucharamba kuchichengetedza chikafu chako kubva kumabhakitiriya. Zvinogonawo kutidzivirira kubva muchetura wechikafu unokonzerwa neCapsaicin.
Verenga Uyewo: Mhiripiri yengwena (Aframomum melegueta) – Chokwadi, Mabhenefiti Ehutano uye Mashandisirwo
Kukosha Kwekudya kwePepper (Capsicum)
1. Vhitamini C: Mhiripiri, kunyanya mhando dzepeppers dzvuku nedzeyero, dzine vhitamini C yakawanda, iyo inotsigira mashandiro emuviri, hutano hweganda, uye kupora kwemaronda. Mhiripiri imwe chete tsvuku ine saizi yepakati inopa zvinopfuura 150% yezvinodiwa zuva nezuva.
2. Vhitamini A: Capsicum ine beta-carotene, iyo muviri unoshandura kuita vhitamini A, inokosha pakuona, hutano hwemuviri, uye kuchengetedza ganda. Mhiripiri tsvuku ine mwero wakakwira nekuda kwekuibva kwayo.
3. Faibha: Mhiripiri inopa faibha mukudya, ichibatsira kugaya chikafu, ichisimudzira hutano hwedumbu, uye ichibatsira kudzora huwandu hweshuga muropa. Kapu imwe chete yemhiripiri yakachekwa ine magiramu maviri kusvika matatu efaibha.
4. Vhitamini E: Inowanikwa muhuwandu hushoma, vhitamini E iri mumhiripiri inoshanda seantioxidant, ichidzivirira masero kubva mukukuvadzwa uye inotsigira hutano hweganda nemoyo.
5. Vhitamini K: Vhitamini iyi inotsigira kugwinha kweropa uye hutano hwemapfupa. Mhiripiri yepakati inopa huwandu hushoma, zvichibatsira pazvinodiwa zvezuva nezuva.
6. Vhitamini B6: Mhiripiri ine pyridoxine (B6), iyo inotsigira hutano hwehuropi, kugadzirisa mafungiro, uye kugadzirwa kwemasero matsvuku eropa. Mhiripiri imwe chete inopa inenge 10% yezvinodiwa zvezuva nezuva.
7. Folate: Zvakakosha pakugadzirwa kweDNA nekupatsanurwa kwemasero, folate iri mumhiripiri inotsigira kukura kwemuviri uye inonyanya kukosha panguva yekuzvitakura.
8. Potassium: Mhiripiri inopa potassium, iyo inobatsira kudzora BP, inotsigira mashandiro emhasuru, uye inochengetedza kuenzana kwemvura mumuviri.
9. Capsaicin: Capsaicin, inowanikwa zvakanyanya mumhiripiri inopisa, ine simba rekudzivirira kuzvimba uye inogona kuwedzera kugayiwa kwemuviri, ichibatsira mukuderedza uremu.
10. Mishonga Inorwisa Mabhakitiriya: Mhiripiri dzakapfuma mu antioxidants dzakadai se quercetin ne lutein, izvo zvinorwisa ma free radicals, zvichideredza njodzi yezvirwere zvisingaperi zvakaita sekenza nechirwere chemwoyo.
Mabhenefiti ePepper (Capsicum) pahutano
1. Inowedzera Kushanda Kwemasoja Emuviri: Mhiripiri, kunyanya mhando dzepepper tsvuku neyero, dzine vhitamini C yakawanda, antioxidant inowedzera kugadzirwa kwemasero machena eropa uye inobatsira kurwisa hutachiona, zvichigona kuderedza nguva yedzihwa uye kutsigira dziviriro yemuviri.
Wedzera mhiripiri dzakachekwa mumasaladhi kana masmoothies kuti uwedzere kudya vhitamini C, zvichisimbisa masoja emuviri wako kubva kuzvirwere zvezuva nezuva.
2. Inotsigira Hutano hweMaziso: Beta-carotene ne lutein zviri mumhiripiri zvinoshanduka kuita vhitamini A, zvichidzivirira retina kubva mukukuvadzwa uye zvichideredza njodzi yekuora kwemacular kunokonzerwa nekukwegura, ukuwo zvichidzivirirawo upofu hwehusiku.
Isa mhiripiri tsvuku kana yero muzvikafu zvinobikwa kana muzvikafu zvakakangwa kuti usimbise kuona kwenguva refu uchishandisa vhitamini A ne lutein.
3. Inobatsira Kugaya Zvokudya: Fibre iri mupeppers inosimudzira kufamba-famba kwedumbu nguva dzose, inodzivirira kuvimbiwa, uye inotsigira microbiome ine hutano mudumbu nekupa mabhakitiriya anobatsira, ayo anogona kuderedza matambudziko akadai sekuzvimba uye kuvandudza kunwa kwezvinovaka muviri.
Shandisa mhiripiri muzvikafu zvine fiber yakawanda senge mhiripiri dzakazadzwa kana soup yemuriwo kuti zvikubatsire kugaya zvakanaka uye hutano hwedumbu.
4. Inoderedza Kuzvimba: Mishonga inorwisa mabhakitiriya yakaita sequercetin necapsaicin mumhiripiri ine simba rekudzivirira kuzvimba, izvo zvinogona kubatsira kudzora zvirwere zvakaita searthritis nekuderedza zviratidzo zvekuzvimba mumuviri.
Wedzera mhiripiri muzvikafu zvine spicy kana kuti muto kuti uderedze kuzvimba uye utsigire hutano hwemajoini nekufamba kwenguva.
5. Inokurudzira Hutano hweMwoyo: Potassium nefayibha zviri mupepper zvinobatsira kudzora BP uye huwandu hwecholesterol, nepo capsaicin ichigona kuvandudza kutenderera kweropa uye kuderedza njodzi yezvirwere zvemwoyo zvakaita sekurwadziwa kwemoyo.
Isa mhiripiri mumabikirwo ane hutano hwemoyo akadai semiriwo yakagochwa kana masaladhi kuti uchengetedze tsinga dzeropa dzakagwinya uye kushanda kwemoyo.
6. Kubatsira Kudzora Huremu: Capsaicin iri mumhiripiri inopisa inowedzera thermogenesis uye oxidation yemafuta, ichisimudzira metabolism uye ichikurudzira kunzwa kwekuguta, izvo zvinogona kutungamira mukuderedza kudya macalorie uye kutsigira kudzikira kwehuremu kwenguva refu.
Wedzera mhiripiri muzvikafu zvinonaka kana kuti zvinonaka musalsas kana kuti curry kuti uvandudze mashandiro emuviri uye utsigire kuedza kudzora uremu.
7. Inodzora Shuga muRopa: Mishonga iri mupeppers, kusanganisira capsaicin, inowedzera kunzwa kwe insulin uye inononoka kupinza shuga mumuviri, zvichigona kuderedza huwandu hweshuga muropa uye kubatsira avo vane chirwere cheshuga kana prediabetes.
Isa mhiripiri muzvikafu zvine mwero zvakaita se stir-fries kana kuti zviyo kuti ubatsire kudzikamisa huwandu hweshuga muropa.
8. Inopa Mushonga weMarwadzo: Capsaicin inoshanda semushonga wekurapa marwadzo nekupedza P, neurotransmitter inobatsira pakurwadziwa, ichideredza misoro, arthritis, uye marwadzo etsinga kana ikashandiswa pamusoro kana kunwiwa.
Shandisa mhiripiri dzine mwero mundiro dzine spice kuti ushandise capsaicin senzira yekuderedza marwadzo.
9. Inovandudza Hutano hweGanda: Mavhitamini C naE, pamwe chete nema antioxidants, anodzivirira ganda kubva mukukuvadzwa neUV uye ma free radicals, zvichikurudzira kugadzirwa kwe collagen kuderedza makwinya uye kuwedzera kusimba kweganda kuti ritaridzike sejaya.
Wedzera mhiripiri mumasaladhi matsva kana masmoothies kuti ganda riwedzere mavhitamini uye maantioxydants kuti ganda rive rakajeka.
10. Inopa Mukana weKurwisa Gomarara: Makemikoro anoshanda mumuviri akaita se carotenoids ne capsaicin anokonzera apoptosis mumasero ekenza uye anodzivirira kukura kwegomarara, kunyanya kune prostate nedzimwe kenza, ukuwo achideredza oxidative stress inokonzera kukuvara kweDNA.
Isa mhiripiri muzvikafu zvinobikwa kana mundiro dzakagochwa kuti uise mishonga yadzo inogona kurwisa kenza mukudya kwako.
Verenga Uyewo: Zvese Zvaunofanira Kuziva NezveMisika Yekurima
Uchapupu hweSainzi uye Zvidzidzo zveNyaya paPepper (Capsicum)
1. Wahyuni nevamwe. (2013): Chidzidzo chakaongorora mashandiro ekuchengetedza simba kwemhando dzakasiyana dzeCapsicum, chikawana kuti mhiripiri, kunyanya mhando tsvuku nedzechiri, dzine huwandu hwakawanda hwe phenolic compounds uye flavonoids, izvo zvinoderedza oxidative stress uye zvinogona kuderedza njodzi yezvirwere zvemwoyo (Wahyuni, Y., Ballester, AR, Sudarmonowati, E., Bino, RJ, & Bovy, AG (2013). Secondary metabolites dzemhando dzeCapsicum uye kukosha kwadzo mukudya kwevanhu.. Chinyorwa cheZvigadzirwa zveChisikigo, 76(4), 783-793).
2. Howard nevamwe. (2000): Tsvagiridzo yakaratidza kuti mhiripiri dzinopa vhitamini C nema carotenoids, mhiripiri tsvuku dzichiratidza simba guru rekuchengetedza mabhakitiriya kupfuura dzegirini, zvichitsigira basa radzo mukuderedza kuzvimba nekudzivirira zvirwere zvisingaperi (Howard, LR, Talcott, ST, Brenes, CH, & Villalon, B. (2000). Kuchinja kwebasa re phytochemical uye antioxidant remhando dzemhiripiri dzakasarudzwa (Capsicum species) sekukanganiswa nekukura.. Chinyorwa cheChemistry yeKurima neChikafu, 48(5), 1713-1720).
3. Ogunruku nevamwe. (2013): Chidzidzo ichi chakaongorora mhedzisiro ye capsaicin pa metabolism, ichiona kuti inowedzera thermogenesis uye oxidation yemafuta, zvichigona kubatsira mukuderedza uremu uye hutano hwe metabolism (Ogunruku, OO, Oboh, G., & Ademosun, AO (2013). Capsaicin kubva kuCapsicum species senzira inogona kurapa mukurapa kufuta.. Kemikari Yezvekudya, 141(2), 695-703).
4. Svondo nevamwe. (2007): Vaongorori vakaona kuti capsaicin iri mumhiripiri ine simba rekurwisa kenza nekukonzera apoptosis mumasero ekenza, kunyanya mumhando dzekenza yeprostate, zvichiratidza kushandiswa kunogona kuitwa pakurapa (Sun, T., Xu, Z., Wu, CT, Janes, M., Prinyawiwatkul, W., & No, HK (2007). Mabasa eCapsicum annuum anorwisa oxidant uye anodzivirira kupararira kwemasero ekenza.. Chinyorwa cheSainzi Yezvekudya, 72(9), S798-S806).
5. Materska & amp; Perucka (2005): Chidzidzo chakasimbisa kuti mhando dzeCapsicum dzakapfuma mu flavonoids, dzinopa mabhenefiti ekudzivirira kuzvimba uye emwoyo, zvichitsigira kushandiswa kwadzo mukudzivirira chirwere chemwoyo (Materska, M., & Perucka, I. (2005). Basa reAntioxidant remakemikoro makuru ephenolic akaparadzaniswa nemuchero wepepper inopisa (Capsicum annuum L.). Chinyorwa cheChemistry yeKurima neChikafu, 53(5), 1750-1756).
Mibvunzo Inowanzo bvunzwa Nezve Mhiripiri (Capsicum)
1. Mhiripiri nemhiripiri zvakafanana here?
Mhiripiri dzebell nemhiripiri dzese dziri murudzi rweCapsicum asi dzakasiyana pakunaka nekupisa. Mhiripiri dzebell hadzina kunyorova, nepo mhiripiri dzebell dzine capsaicin, iyo inoita kuti dzive nezvinonhuwira.
2. Kudya mhiripiri kunobatsira here pakuderedza uremu?
Ehe, mhiripiri dzinopisa dzine capsaicin dzinogona kuwedzera kushandiswa kwemafuta mumuviri uye kuwedzera kupisa mafuta, sezvakaratidzwa mune zvimwe zvidzidzo, asi dzinofanira kuva chikamu chekudya kwakaringana uye chirongwa chekurovedza muviri.
3. Mhiripiri dzakachengeteka here kuti munhu wese adye?
Vanhu vazhinji vanogona kudya mhiripiri zvakachengeteka, asi avo vane acid reflux kana kuti vane kusawirirana nezvikafu zvine spice vangangoda kudzivisa mhando dzakasiyana dzemhiripiri. Bvunza chiremba kana usina chokwadi.
4. Ruvara rupi rwemhiripiri rune hutano hwakanyanya?
Mhiripiri tsvuku dzinowanzoonekwa sedzine hutano hwakanaka nekuda kwehuwandu hwakawanda hwema antioxidants akaita se beta-carotene ne vitamin C, sezvo dzaibva zvakwana.
5. Mhiripiri inogona here kuvandudza hutano hwemwoyo?
Ehe, ma antioxidants, potassium, uye fiber zviri mu pepper zvinogona kutsigira hutano hwemwoyo nekuderedza kuzvimba uye kudzora BP.
6. Mhiripiri inorasikirwa nezvinovaka muviri here kana yabikwa?
Kubika kunogona kuderedza zvimwe zvinovaka muviri, zvakaita sevhitamini C, asi kunogona kuwedzera kuwanikwa kwezvimwe, zvakaita sebeta-carotene, zvichiita kuti mhiripiri yakabikwa irambe ichivaka muviri.
7. Pane njodzi here pakudya mhiripiri dzakawandisa?
Kudya mhiripiri dzine mhiripiri zvakanyanya kunogona kukonzera kusagadzikana mukugaya chikafu kana kutsamwa. Kudya zvine mwero ndiko kwakakosha, kunyanya kune avo vasina kujaira kudya zvine mhiripiri.
8. Mhiripiri inogona kusimbisa masoja emuviri here?
Ehe, huwandu hwakawanda hwevhitamini C mumhiripiri hunotsigira mashandiro emuviri ekudzivirira chirwere, zvichibatsira muviri kurwisa hutachiona uye kuchengetedza hutano hwese.
Une mibvunzo, mazano, kana mipiro here? Kana zvakadaro, ndapota inzwa wakasununguka kushandisa bhokisi remashoko riri pazasi kuti ugovane pfungwa dzako. Tinokukurudzirawo kuti ugovane ruzivo urwu nevamwe vangabatsirwa narwo. Sezvo tisingakwanise kusvika kune wese munhu panguva imwe chete, tinotenda chaizvo rubatsiro rwako mukuparadzira shoko. Tinotenda zvikuru nerutsigiro rwako uye nekugovana!
Chiziviso: Chinyorwa chino ndechekudzidzisa nekupa ruzivo chete. Mabhenefiti ehutano anotsanangurwa akavakirwa patsvagurudzo yesainzi neruzivo rwechinyakare. Hazvitsivi mazano ekurapa, kuongororwa, kana kurapwa kwenyanzvi. Gara uchibvunza nyanzvi yehutano usati washandisa chero mushonga wemiti kana wechisikigo pakurapa.
Verenga Uyewo: Kurima Broccoli 101: Mazano uye Matekiniki Ekurima Zvirimwa Zvichikura