Mapulogalamu a Papayas ndi Zaumoyo Zawo
Papaya ndi calorie yochepa (yomwe ili ndi makilogalamu pafupifupi 60 mu kapu imodzi), yotsika kwambiri ya sodium, mafuta a kolesterol ndipo pafupifupi mafuta opanda chakudya. Papayas ndizomwe zimapangitsa kuti mchere uzikhala wabwino kwambiri, ndipo mumakhala ndi makapu okwanira 10 peresenti ya zosowa zanu za tsiku ndi tsiku. Komanso, papaya ndi mavitamini A ndi C, potassium ndi antioxidants.
Papayas ndi zipatso zofewa, zofewa, zobiriwira / zachikasu zofanana ndi peyala yaikulu, zolemera pafupifupi mapaundi imodzi kapena awiri.
Papayas imaphatikizapo zowonjezera kwa maphikidwe ndipo ikhoza kukhala yodetsedwa kwa masukoma okoma ndi okoma, masobho, kapena sorbets. Papayas amapanganso mapuloteni abwino a marinade, chifukwa ali ndi puloteni yotchedwa papain imene imaphwanya mapuloteni.
Papayas alipo chaka chaka ndi nyengo yawo yapamwamba kuyambira April mpaka June. Iwo amakula mu nyengo zotentha ndipo nthawi zambiri amatumizidwa kuchokera kumadera otentha ndi ozungulira.
| Zoonadi za Papaya Nutrition | |
|---|---|
| Kutumikira Kukula 1 chikho, 1 "cubes (145 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 62 | |
| Ma calories ochokera ku Fat 4 | |
| Total Mafuta 0.4g | 1% |
| Mafuta okhuta 0.1g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 0% |
| Potaziyamu 264mg | 8% |
| Zakudya Zamadzimadzi 15.7g | 5% |
| Matenda a Zakudya 2.5g | 10% |
| Sugars 11.3g | |
| Mapuloteni 0.7g | |
| Vitamini A 28% · Vitamini C 147% | |
| Calcium 3% · Iron 2% | |
* Kuchokera pa calorie 2,000 kufa t | |
Mapindu Amaphunziro a Papayas
Papayas ali ndi vitamini A, beta carotene kuchokera ku malaya awo a lalanje, ndi antioxidant yotchedwa zeaxanthin yomwe ingathandize kuchepetsa kuwonongeka kwa macular ndi kuthandizira kukhala wathanzi.
Papayas imakhalanso ndi mitsempha yambiri yomwe imathandizira kuti munthu asamakhale ndi thanzi labwino, akhoza kuthandizira poizoni ndi cholesterol kunja kwa thupi ndikuwonjezereka. Kafukufuku wasonyeza kuti anthu omwe amadya zowonjezera zowonjezereka amachepetsa chiopsezo cha matenda a mtima ndi khansa zina.
Kuphatikiza apo, papayas ali ndi vitamini C wambiri, mavitamini a madzi osungunuka omwe amachititsa kuti thupi lawo liziziziritsa chitetezo, kuchepetsa ukalamba ndi kukonza matenda.
Papayas ikhoza kukhala yabwino kwa matumbo anu, monga iwo ali mu enzyme yotchedwa papain, yomwe imathandiza kuchimake. Madzi awo amtunda amatha kuonjezera kutentha kwanu ndikuthandizira kupewa kutsekedwa.
Mafunso Ambiri Okhudza Papayas
Kodi mbewu za papayas zimadya?
Inde. Mbeu za papaya zimadya. Amapatsa khungu la peppery ndi pang'ono. Akhoza kuwonjezera zowonjezera ku saladi za zipatso kapena kukhala zokongoletsa.
Kodi papaya amamva bwanji?
Papaya ali ndi kulawa mosiyana ndi zipatso zambiri, ndi kamwa yokoma kwambiri imamva ndi yofatsa. Kukoma kaŵirikaŵiri kumafaniziridwa ndi kavuni, koma kosachepera kotsekemera, komanso ndi kapangidwe kakang'ono. Nthawi zina papaya imakhala ndi fungo lapadera, nthawi zina limafotokozedwa ngati mapazi onunkhira, osakoma. Kawirikawiri izi zikutanthauza kuti chipatso sichiri. Pofuna kupatsa mapaipi okwanira ayenera kukhala okoma kwambiri.
Kusunga ndi Kutenga Papayas
Chodziwika bwino cha kuonekera ndi mtundu, osati kufewa. Sankhani mapepa omwe ali ndi mtundu wambiri wa chikasu mpaka mtundu wobiriwira. Mitengo ya papaya imakhala yochepa kwambiri.
Pewani papayas yomwe ili ndi zipsinjo ndi kusankha zomwe ziri zosalala ndi zosalala.
Papayas ikhoza kusungidwa kutentha kutentha kufikira utatha kucha.
Njira Zabwino Zokonzekera Papayas
Papayas onjezerani kukoma ndi zakudya ku zakudya zanu pamene mukunyamula phokoso la zakudya.
Sakani papayas ndikudyeni okha ndi squirt ya mandimu kapena laimu. Kapena muwaphangire kuti apange smoothies, masukoma okoma ndi okometsera, msuzi wofiira, kapena mapulotini marinades. Mankhwala a papayas ndipo muwagwiritse ntchito mu saladi ya zipatso, salsas kapena compote.
Maphikidwe Ndi Papayas
Mukhoza kuphatikiza papaya mu dongosolo lanu la chakudya nthawi iliyonse ya tsiku. Pezani maganizo pa kadzutsa, chamasana, chakudya chamadzulo ndi marinades.
- Papaya kokonati Smoothie
- Papaya Avocado Saladi
- Tuna ndi Ginger ndi Papaya Red Pepper Salsa
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 805.
> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids