Maoriro muPapayas uye Utano Hwayo Mazano
Papaya iine calori yakadzika (inenge inenge 60 makorikiti mune imwe kapu), yakadzika sodium, cholesterol uye yakakwana mafuta asina zvokudya. Papayas inowanzova yakanakisa yekupa fiber, inodonha munenge 10 muzana yezvinodiwa zvako zvezuva nezuva mumikombe inokosha. Mukuwedzera, papaya inowedzera mavitamini A uye C, potasium uye antioxidants.
Papayas inonaka, inotapira, inotapira, ruvara rwemuchero / ruzha rwakagadzirwa separi yakawanda, inorema mune imwe-kusvika-maviri mapaundi.
Papayas inoshandura zvakasiyana-siyana kune mapapiro uye inogona kucheneswa semashizha anotapira uye anonaka, masobho, kana sorbets. Papayas inogadzirawo mapuroteni akanaka, sezvo ane enzyme inonzi papain inoputsa mapuroteni.
Papayas inowanikwa gore rakaperera nepamusoro pegore kubva munaApril kusvika June. Vanokura mumamiriro ekudziya uye vanowanzotengeswa kubva kunzvimbo dzinopisa uye dzepasi.
| Papaya Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe, 1 "cubes (145 g) | |
| Per Serving | % Daily Value * |
| Maoriro 62 | |
| Maorikiti anobva kuFat 4 | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.1g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 0% |
| Potassium 264mg | 8% |
| Carbohydrates 15.7g | 5% |
| Dietary Fiber 2.5g | 10% |
| Sugars 11.3g | |
| Maprotheni 0.7g | |
| Vitamini A 28% · Vitamin C 147% | |
| Calcium 3% · Iron 2% | |
* Kubva pamakoriri 2 000 kufa t | |
Utano Hwakawanda hwePapayas
Papayas vane vitamin A yakawanda, beta carotene kubva mumucheka wavo we-orange hue, uye antioxidant inonzi zeaxanthin iyo inogona kubatsira kudzivirira kufema kwema macular uye rubatsiro muhutano hwemaziso.
Papayas inewo fiber inobatsira muhutano hwekudya, inogona kubatsira kubvisa tsvina uye cholesterol kunze kwemuviri uye kuwedzera satiety. Zvidzidzo zvakaratidza kuti vanhu vanodya zvakakwana zvefibiramu zvakaderedzwa panjodzi yekuva nechirwere chemwoyo uye mamwe marariya.
Uyezve, mapaa ane vitamin C yakawanda, vitamini inogadzikana mumvura inobatsira kukurudzira utachiona, kunonoka kukwegura nekugadzira mishonga.
Papayas inogona kuva yakanaka kumatumbo ako, sezvo ari mu enzyme inonzi papain, inobatsira mukudya. Mvura yavo yakakwirira inogona kukurudzira hydration uye kubatsira kudzivirira kuvhiringidzwa.
Mibvunzo Inowanzoenderana nePapayas
Ndiyo mbeu yemapayasiti yezvokudya?
Ehe. Mbeu yemapaya inodyiwa. Vanobereka pevhiri flavour nekanyanyisa. Vanogona kuwedzera kunhuvira kune zvibereko saladhi kana kuita sekunaka.
Chii chinonzi papaya chinonwisa?
Papaya ine ruzivo rwakasiyana nemichero yakawanda, ine muromo unotapira unonzwa uye unhu hwakanaka. Iyo inonaka inowanzoenzaniswa neyevhodhoni, asi inotapira zvishoma, uye nekunyorera. Dzimwe nguva papaya inogona kuva nekunhuhwirira kwakasiyana, dzimwe nguva inorondedzerwa semakumbo kunhuhwirira, isina zvishoma kune inonaka. Kazhinji izvi zvinoreva kuti chibereko hachina kuibva. Kuti uwane ruzivo rwakakwana rwepaya inofanira kunge yakaibva.
Kuchengeta uye Kutora Papayas
Iyo yakanakisisa inogadziriswa yekuibva ndeyemavara, kwete kunyorova. Sarudza papayas dzine ruzivo rwakakura rwechivara kune ruvara rweganda. Iko kunomera kwepaya kunonyanya kuibva.
Dzivisa papayas ine zvipembenene uye sarudza izvo zvinenge zvakaoma uye zvinotapira.
Papayas inogona kuchengetwa pamushando wekushisa kusvikira yakwana zvakakwana uye inofiratirwa kusvika kwevhiki imwechete.
Nzira Dzakanaka Dzakagadzirira Papayas
Papayas kuwedzera kunhu uye marara kune zvokudya zvako paunenge uchiputika mune zvinovaka muviri punch.
Slice papayas uye udye pachavo pachavo ne squirt yemonia kana lime. Kana kuti muzvibatanidze kuti vaite smoothies, zvinotapira uye zvinonhuwira zvisikwa, zvinotapira zvakasungwa, kana mapurotini marinades. Ipai mapapa uye mushandise mumichero saladi, salsas kana kuti compote.
Recipes With Papayas
Iwe unogona kuisa mapapa muchirongwa chako chekudya chero nguva yezuva. Wana mamwe mazano emangwanani, masikati, kudya kwemasikati uye marinades.
- Papaya Kozi Smoothie
- Papaya Avocado Salad
- Tuna neGinger uye Papaya Red Pepper Salsa
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 805.
> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids