Maoriro muPeas uye Utano Hwayo Zvipo
Peas inobereka chikafu chinonaka, chinotapira uye chinogona kushanda sechimwe chinokwezva kuma saladi, mapeji ekupedzisira, uye kudya kwekudya. Izvo zvine mwero mumakhahydrates uye inopa huwandu hwakawanda hwefibhi pahushandi.
Rudzi rwakanyanya kunyanya ruzivo rwemazai mapepa ndeyemunda wegirini (peas English) uye French petit pois. Haafaniri kunge akavhiringidzika neaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
Zvitsva zvinokonzera mapepa zvinowanikwa zviri nyore zvose mumakedheni uye mazaya nokuti vanorasikirwa nehuvira nokukurumidza mushure mekukohwa.
Nguva yepamusoro ndeyeMuvhuro neMeyi, asi mapepa emakedheni uye echando anowanikwa gore rose.
| Peas Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/2 mukombe yakasviba, kubikwa pasina kuwedzerwa munyu (80 g) | |
| Per Serving | % Daily Value * |
| Maoriro 42 | |
| Maorikiti anobva kuFat 3 | |
| Total Fat 0.3g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potassium 88mg | 3% |
| Carbohydrates 7.22g | 3% |
| Dietary Fiber 2.5g | 10% |
| Zvokudya 3.7g | |
| Protein 2.8g | |
| Vitamini A 34% · Vitamin C 29% | |
| Calcium 5% · Iron 11% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Pea yakaderera mumakoriyumu uye ine zvishoma zvidhaidhyrate (pasi pekushandira imwe yemichero) .Imwe mukombe wehafu weetizi ine 42 makori, 7 magamu e-carbohydrate, uye 2,5 gramu e fiber, zvichipa kusvika 10 muzana ye fiber yako yezuva nezuva zvinoda.
Health Health Benefits of Peas
Peas ndiyo inokonzera mavitamini C , vitamini K, manganese, uye akawanda mavitamini B, kunyanya thiamin (B1).
Thiamin inokosha pakubatsira kusunungurwa kwesimba kubva kumakrohydrates uye mapuroteni.
Peas inopawo mavitamini A, akanaka 34% zvezvido zvezuva nezuva, uye lutein muhafu yehafu mukombe. Vitamini A uye lutein zvakakosha muhutano hwemaziso. Mukuwedzera, mapea ndiyo yakanaka inonzi magnesium, phosphorus, iron, zinc, uye mhangura.
Izvo zvinewo zvimwe zvipembenene , zvinosanganisira polyphenol inonzi coumestrol, iyo inogona kuva yakakonzerwa nekenza yemapurisa, uye saponins, iyo inogona kushanda pamwe nemamwe mafungutani mumagima emavara kuti varwise insulin kudzivisa. Zvose izvi zvine antioxidant uye anti-inflammatory properties.
Pakupedzisira, mapea ane micronutrient molybdenum, iyo inobatsira metabolism yeprotein, DNA, zvinodhaka, uye chepfu.
Mibvunzo Inowanzoenderana Peas
Mangani emakoriyori anoita soua pepa?
Izvozvo zvinokonzerwa nepea sopu zvichasiyana zvichienderana kana kana zvisina kugadzirirwa pamwe nyama, zvakadai se ham kana bhakoni. Kazhinji kutaura, imwe kapu yemupezi ine mhete inosvika 185 maoriyori, 4 gramu mafuta, 27 gm carbohydrate, 4 gramu fiber, 11 gramu protein, uye 965 mg sodium. Ngwarira paunotenga zvingwa zvekakini, sezvo zvigadzirwa zve sodium zvinogona kuva zvakanyanya. Kana zvichikwanisika, chinangwa chokutenga pasi-sodium soup kana kuti funga kuzviita uri woga.
Ndeapi marori mumasimasi easabi?
Zvichienderana nemuiti, mapaazi easabi ane makomita zana nemakumi matatu nemakumi matatu ekushandisa rimwe chete. Rimwe chete kana makumi matatu magiramu rinoshandura kusvika nechechina (1/4) mukombe.
Ndechipi musiyano pakati pemahasi anogara uye mapepa akaparadzana?
Kuparadzanisa mapepa kunogona kunge kuine ruvara kana ruvara. Green split peas ndiyo yakachengetwa peas iyo yakashandurwa.
Kuti uite pea yakapatsanurwa, pea yakasvibirira inoparadzaniswa uye yakaomeswa. Aya marudzi ehosi yakasvibirira anokura zvakananga kuoma. Kuparadzanisa mapepa kuita sechimiro chemafuro nekutsanya nguva yekubika uye haufaniri kuve yakanyanyiswa.
Kuchengeta nekuchengetedza Peas
Inenge 95 muzana yemapurasi ehombe anodyiwa muUnited States inenge yakaoma kana kuti makedheni. Izvi ndezvekuti vanowanzosiya kuravira mushure mokunge vakohwa. Kana iwe uchinge uchinge uchinge uchinge wakagadziriswa mazai anowanikwa kutenga, zvirokwazvo ivape kuedza.
Sarudza zviduku, zvitsva pea pods zvakasvibirira. Inofanira kunge yakazara uye yakasviba uye isingaoneki yechizha.
Pheka uye uvashumire nokukurumidza sezvaungagona-izvo zvishoma, ndizvo zvavanorara.
Kana iwe usingakwanisi kuashandisa pakarepo, uachengete mumapodhi avo mufiriji. Chimirira kuvakosa kusvikira wavabika.
Mazai ane mahwende uye makedheni acharamba achitsva kusvikira apfuura-nemazuva. Kana uri kushandisa peas ekakaniwa, iva nechokwadi chekuvhenekesa musati washandiswa kubvisa zvimwe zve sodium. Kana zvichibvira, tenga mapepa echando pamusoro pemakwenzi sezvaasingave neyerodium.
Nzira Dzakanaka Dzakagadzirira Peas
Pea inonyanya kugadzirwa nekufambisa kusvikira nyoro, asi kwete kunyoroka, kubika d dente. Peas inogonawo kucheneswa kuti iite dips kana inoshandiswa mumaspini uye mashizha. Izvo zvakarewo kuwedzera kukuru kune zviyo zvose zvidimbu zvidimbu, kupa huwandu hwakawanda hwezvokudya mudiki kushumira.
Recipes With Peas
Pea kuwedzera kunhu, kutema, ruvara, uye kukanda muzvokudya zvakakura punch. Ita zvekugadzira nemaperesi ako uye ucheneshe ivo kumusoro kwechigunwe chako, kana kungozvikanda muminiti yekupedzisira kurumbidza chikafu chako.
- Koconut Rice Noodles ne Shrimp uye Peas
- Sweet Pea Crostini
- Hearty Beef Stew
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Upper Sadle Rwizi, NJ: Prentice Hall, 2003: 633.
> Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf