Ma calories mu Edible Pea Pods ndi Zaumoyo Wawo
Mosiyana ndi nandolo zamasamba, zomwe zimakhala zowonjezereka, nyemba zosakaniza monga nyerere kapena shuga zosungira shuga zimakhala zochepa (pafupifupi hafu ya chakudya mu kapu imodzi) ndipo zimakhala ndi mchere wambiri.
Pali mitundu iwiri yosiyanasiyana ya nyemba zam'mimba. Nkhumba za chipale chofewa (zomwe zimatchedwanso mitengo ya Chisa cha China), zimakhala zosalala ndipo zili ndi nandolo yaying'ono mkati. Nkhumba za chipale chofewa zimakhala ndi chingwe pamagulu awo omwe angachotsedwe pokhudzana ndi masamba omwe amawoneka ndi masamba ndi kuchoka kumapeto mpaka kumapeto.
Nkhumba zowonjezera shuga (zomwe zimatchedwanso nthanga zowonongeka) zimakhala zazikulu, nyemba zowonongeka zokhala ndi mapeyala ang'onoang'ono amkati mkati mwawo-ndi mtanda pakati pa nkhanu ndi chisamba chobiriwira.
Mazayala a pea alipo chaka chonse ndi nyengo yawo yapamwamba mu March ndi April.
| Zowona Zakudya Zokwanira Zakudya Zamtundu | |
|---|---|
| Kutumikira Kukula 1 chikho (124.6 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 60 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Mafuta okhuta 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Zakudya 10.5g | 2% |
| Fiber Fiber 3g | 12% |
| Sugars 4.5g | |
| Protein 3g | |
| Vitamini A 8% · Vitamini C 18% | |
| Calcium 6% · Iron 13% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chikho chimodzi cha nandolo zowonjezera shuga chili ndi makilogalamu 60, 10.5 magalamu a madzi, ndi magalamu atatu a ma fiber, zomwe zimapereka 12 peresenti ya zosowa zanu za tsiku ndi tsiku.
Ubwino Wathanzi wa Zopupa Zosakaniza ndi Zakudya Zina za Pea Pods
Zakudya za mtola ndizochokera kwa vitamini C, omwe amadziwika kwambiri ndi antioxidants. Vitamini C ndi vitamini wosungunuka m'madzi omwe ali ndi maudindo ambiri, kuphatikizapo maselo awiri, kupititsa patsogolo chitetezo chokwanira, komanso zotsutsana ndi kukalamba.
Mazira a pea amakhalanso ndi vitamini K, ma vitamini osungunuka ndi mafuta omwe amathandiza kuti magazi asamawonongeke. Anthu amene amatenga Coumadin ayenera kumwa vitamini K omwe ali ndi zakudya tsiku ndi tsiku.
Pomalizira pake, nyemba za pea ndizomwe zimapangitsa kuti magnesium, chitsulo, ndi zowoneka bwino , komanso chitsime cha thiamin ndi carotenoid lutein , chomwe chili chofunika kwambiri pa thanzi la maso.
Mafunso Okhudza Pea Pods
Kodi pali kusiyana pakati pa mapeyala a chipale chofewa ndi nandolo za shuga?
Nkhumba za chipale chofewa ndi nandolo zowonjezera shuga zili zofanana mu calorie ndi makapu. Ngakhale nandolo zimakhala ndi makilogalamu pafupifupi 60 komanso 10,5 magalamu a makapu m'khopu imodzi, mapeyala a chipale chofewa ali ndi makilogalamu pafupifupi 70 ndi 12 magalamu a madzi m'khopu imodzi. Nkhumba zowonjezereka zimakhala ndi ma galamu 3 a mchere wokhala ndi chikho chimodzi, pomwe nandolo za chisanu zimakhala pafupifupi magalamu 4.
Kusaka ndi Kusunga Nyemba Zosambira ndi Zisanu
Gulani nyemba za pea zomwe ziri zobiriwira, popanda malo achikasu kapena chikasu. Mankhwalawa ayenera kukhala olimba, ophwima, osasakaza.
Sungani makoswe anu mufiriji ndikuzisamba musanagwiritse ntchito.
Mukhozanso kugula nyemba zowonongeka, zomwe zingakhale zowonongeka musanagwiritse ntchito. Mitengo ya thonje yamoto ndi njira yosavuta komanso yosavuta yogwiritsira ntchito nyemba zosungira nkhumba kuphika. Zomera zobiriwira nthawi zambiri zimakhala pafupifupi mu chaka mufiriji, koma onani nthawi yabwino.
Njira Zabwino Zokonzekera Shuga Kusunga Nandolo
Konzani mapepala anu a peyala poyambitsa, kuyambitsa-kutentha, kapena mopepuka blanching. Powaletsa kuti asayambe kulowa mu kabati ka khaki musapewe kuwasokoneza. Awoneni nyengo ndi zitsamba ndi zonunkhira kapena kungokhala ndi mafuta a maolivi, mchere, ndi tsabola.
Mukhozanso kusankha kuti muzidya zofiira ndi dzanja kapena kuzigwiritsa ntchito monga katsabola mmalo mwa chips ndi opanga. Kapena, muzigwiritse ntchito mu saladi kapena mbale zotsalira, kaya zophika kapena zophika, zonse kapena zodulidwa.
Maphikidwe Ndi Edible Pea Pods
Perekani nthanga za shuga zowonjezera kapena nandolo ya chipale chofewa chakuda cha ku Asia mwa kuwonjezera pa zisoti za soba kapena kuvala ndi vinyo wambiri pogwiritsa ntchito zitsamba, adyo, ndi mandimu. Mutha kuwatentha ndi kuzidya momwemo.
Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 634.
> Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf