Maoriki ari muPeaches uye Utano Hwayo Mazano
Peaches ndiyo yakanaka yezhizha inobata, ichipa nguva yavo yakanyanya mumwedzi yezhizha munaJuly neAgasti ichigadzira chibage chakanakisisa. Zvakafanana nekineitarines, mapeaches ane michero yemabwe yakaenzana nehukuru, ine jira, nyama inotapira. Misiyano huru pakati peiviri iri ganda. Peaches ane ganda rakapfava, rakaputika, asi nectarines iri nyore pasina fuzz.
Nyama inopenya kubva kune chena kusvika kune machena uye inogona kugoverana mumapereseti.
Peaches anoparadzaniswa kuita zvikamu zviviri: clingstone uye freestone. Kusununguka kwepamusoro pepachesi inowanzodyiwa kubva paruoko nokuti ganda ravo rinonyanya kubva mugomba kana dombo. Clingstone peaches ndiyo inoshandiswa pakubika uye ndiyo iyo inoshandiswa kunyanya kudhonza.
Peaches ane makedhaidhiriti, asi anewo zvokudya zvakanaka, kusanganisira mavitamini, mineral uye antioxidants.
| Peaches Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 svikiro 2-2 / 3 "yakareba (150 g) | |
| Per Serving | % Daily Value * |
| Maoriro 58 | |
| Maorikiti anobva kuFat 4 | |
| Total Fat 0.4g | 1% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0.1g | |
| Potassium 285mg | 8% |
| Carbohydrates 14g | 5% |
| Dhiyabhorosi Fiber 2.2g | 9% |
| Zvokudya 13g | |
| Protein 1.4g | |
| Vitamini A 3% · Vitamin C 16% | |
| Iron 2% | |
* Kubva pane zvokudya zviviri zvekoriori Mumwe wepakati peach ane inenge 58 makorikiti, 14 gramu e-carbohydrate uye 2.2 gramu ye fiber. Cherechedza, iyo yakawanda peach, iyo yakawedzera makoriki uye makhaidhydrate, saka chinangwa chekunamatira kune zviduku kana zvidimbu zvakakura (pamusoro pehukuru hwetennis ball). | |
Utano Hutsva yePeaches
Peaches inowedzera mune antioxidants, kunyanya vitamini C. Antioxidants inotsvaka uye inoparadza zvinokonzera rusununguko, izvo zvinokonzerwa nekusvibiswa mumutumbi uye zvinogona kutungamirira kumwoyo wepfungwa, kurohwa, kenza, nezvimwe zvirwere zvisingaperi zvinoputira. Vitamini C ingangodaro chimwe chezvinyanyozivikanwa zvikuru zvinorwisa antioxidants.
Mukuwedzera pakuva ne-antioxidant, mavitamini C anobatsira pakuwedzera hutachiona, kushandiswa kwemajeri, kusanganisira kurapa kwemaonda, pamwe nekurwisana nekukwegura.
Peaches inowanikwawo zvakanaka. Fiber inokosha kuvanhu vose, sezvo inobatsira kubvisa cholesterol kunze kwemuviri, inokurudzira utano hwehutano, inowedzera satiety uye inogona kubatsira kugadzirisa sutu yeropa. I-fiber yakawanda yekudya inogona kubatsira kudzivirira dzimwe kenza uye kuderedza dambudziko rekushaya chirwere cheshuga, chirwere chemwoyo uye kuneta. Mukuwedzera, kudya kudya kunowanikwa mune fiber kunogona kukubatsira kuti ugare wakakwana uye kukurudzira kurasikirwa.
Peaches ane carotenoids, kunyanya, provitamin A carotenoids, α-carotene, β-carotene, iyo inogona kugadzirwa mu vitamini A, iyo inokosha pakuonekwa kwose uye utano hwemusununguko.
Peaches anewo zvishoma pasi glycemic index, zvinoreva kuti inokonzera sutu yeropa panguva shoma. Asi, kana iwe une chirwere cheshuga, cherechedza kuti vanhu vose vanoita pane zvimwe zvikafu zvakasiyana uye saka kuita sero rinosangana neropa rinogona kukubatsira kuti uone kuti unopindura sei mapeji.
Mibvunzo Inowanzoenderana Nevheji
Chii chinonzi peach chinodzivirira? Vakagwinya here?
Peach inochengetedza yakafanana nejam, asi kazhinji iine humwe humwe hunyoro hwekugadzirwa. Inowanzogadzirwa nehuga uye gelatin-yakafanana nemakrohydrate inonzi pectin, iyo inoshandiswa kuvhara jams uye jellies.
Zvinowanzove neshuga yakawanda mune imwe yekushandira uye inofanira kushandiswa zvishoma. Kuti uwedzere mararamiro e-carbohydrate, unogona kuwana hapana-shuga yakawedzerwa kuchengetedza, asi chigadzirwa ichi chinogona kunge chinoshandiswa shuga sechinhu chinotapira.
Kusarudza nekuchengetedza Peaches
Sarudza mapeachisi anonhuwira anotapira. Vanofanira kunge vane ruvara rwemucheka, ruvara rwejena kana ruzha-orange uye ganda risina kunwa. Vanofanirawo kupa zvishoma kudzvinyirira. Kana ganda racho riine ruvara, izvi zvinoreva kuti chibereko chacho chakatorwa kusvika pakutanga uye zvichida hachizobvumi-chidzike izvi. Mukuwedzera, dzivisa mapeji ane maronda kana mavara akanaka.
Kana iwe uchitenga mapeaches ako zvakasimba iwe unogona kuisa paaneri kuti unyorovese kutsimba yemazuva maviri kusvika matatu.
Kuti uwedzere kubereka, uise mubhogi repura rine apulo. Refrigerate kana yaibva. Kamwe firiji, havazobvumi zvakare.
Usashamba peaches kusvikira vasati vashandise kushandiswa.
Iwe unogonawo kutenga peaches mumakango kana mazaya. Unoda kutenga mapeach peaches ane makedheni asingawani shuga yakawedzerwa uye oasuka asati ashandiswa. Peaches yakasviba inogona kunge yakakosha kana isiri nani kupfuura yakatsva sezvavanenge vakohwa pamusana pekuvandudzwa kunochengetedza chikafu chavo uye zvinonaka.
Nzira Dzakanaka Dzakagadzirira Peaches
Peaches inodyiwa yakadyiwa sezvairi kana inogona kuwedzerwa kune smoothies, yogour-fat yogurt, cottage cheese, zvinotyisa zvinotapira, salsa, nezvimwe zvinonakidza. Vashandise kuti vawedzere tambo, kutapira uye marara kune saladi. Inogona kuverengwa, yakabikwa, kana kuti yakabikwa.
Izvo zvinowanzoshandiswa pamakwenzi, chutneys uye kuchengetedza uye zvinoshandiswa kakawanda mukugadzira mbiriso. Kunyange zvazvo marudzi aya ezvokudya anofanira kudyiwa zvishoma, mapeaches anogona kuwedzera chikafu uye fiber kune zvokudya zvako zvaunoda chaizvo.
Recipes with Peaches
- Peach Pie Smoothie
- Nyuchi Dzvuku uye Peach Salsa
- Grilled Peach Sundaes
Kunobva:
Academy of Nutrition uye Dietetics. Kuchengetedza mapeji uye nectarines. > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/storing-peaches-and-nectarines
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 801-802.
> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids
Kaye Foster-Powell, Susanna HA Holt, uye Janette C Brand-Miller (2002) .International Table of Glycemic Index uye Glycemic Load Values. American Journal of Clinical Nutrition. 76: 5-56