Spice Up Your Life: Indlela U-Chili Othuthukisa Ngayo Umzimba Nobuchopho Bakho

Upelepele omusha nowomisiwe ohlukahlukene oboniswe ezitsheni nasemabhasikidini etafuleni lokhuni lasemaphandleni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Upelepele we-chili unikeza i-vitamin C edlula amawolintshi, okusiza ukusebenza kahle kwamasosha omzimba.
• I-Capsaicin ekudleni okunongwe kakhulu inganciphisa ukuvuvukala futhi isekele impilo yenhliziyo.
• Okuqukethwe kwamakhalori aphansi (amakhalori angu-6–14 ngokukhonza ngakunye) kubenza babe ukukhetha okucebile ngezakhamzimba.
• Ama-antioxidants afana ne-capsanthin kuma-chili abomvu angalwa nokulimala kwamangqamuzana.
• Ukudla i-chili okulingene kuhambisana nezinzuzo zezempilo, kodwa kudinga ukuqaphela kulabo abanezinhlelo zokugaya ukudla ezibucayi.

Yini Eyenza Upelepele Ophuzi Ube Okhethekile

Upelepele we-chili uhlukile ezitshalweni ngenxa yamakhemikhali awo asebenzayo. Enhliziyweni yokushisa kwawo kukhona i-capsaicin, isithako esibabayo esiwenza ashise. Le nhlanganisela yenza okungaphezu nje kokushisa umlomo wakho—ingathuthukisa futhi imetabolism yakho futhi isize ngobuhlungu.

Okwenza upelepele omnandi uhluke kakhulu yizinhlobonhlobo zawo. Ungathola konke kusukela kupelepele othambile kuya kupelepele oshisayo kakhulu i-Pepper X (amayunithi okushisa e-Scoville ayizigidi ezingu-2.69). Upelepele odumile njenge-jalapeños, i-habaneros, ne-cayenne wengeza ukunambitheka okuhlukile namazinga okushisa. Afika ngemibala efana nobomvu, i-orenji, eluhlaza okotshani, kanye nonsomi, okubonisa ukunambitheka kwawo okuhlukile kanye namanani okudla okunempilo.

• Upelepele wensimbi: 0 SHU, umnandi futhi uqinile
• I-Jalapeño: 3,500–10,000 SHU, ifana nomhlabathi nge-quick kick
• I-Habanero: 100,000–350,000 SHU, amanothi ezithelo zasezindaweni ezishisayo

Isayensi ngemuva kokushisa kwabo iyamangaza. I-Capsaicin ixhumana nama-pain receptors (TRPV1), okubangela umuzwa wokushisa ngaphandle kokulimaza izicubu. Yingakho amanzi engapholisi ukushisa—kungenxa yokuthi i-capsaicin isekelwe kumafutha. Upelepele uqukethe nama-antioxidants afana ne-vitamin C (160% DV nge-100g) kanye nama-flavonoid, asiza amasosha omzimba kanye nempilo yenhliziyo.

Abantu bebelokhu betshala upelepele iminyaka engaphezu kuka-9,500, kanti iPeru inezinhlobo eziningi kakhulu. Ngisho noColumbus wawabiza ngokuthi “upelepele” ngoba ayemkhumbuza upelepele omnyama. Namuhla, atshalwa emhlabeni wonke, kanti iShayina ihamba phambili ekukhiqizeni. Upelepele usetshenziswa ezitsheni eziningi futhi ucwaningwa ngekhono lawo lokuhlasela amangqamuzana omdlavuza, okwenza abe yisimangaliso sangempela kokubili ekuphekeni nasesayensini.

Iphrofayili Yokudla Okunempilo kweChili

Upelepele oluhlaza oqoshiwe ugcwele izakhamzimba ekulunyweni ngakunye. Isigamu sendebe yopelepele oluhlaza oqoshiwe oqoshiwe sinama-calories angu-14 kuphela. Kodwa sikunikeza u-72% wevithamini C yakho yansuku zonke. Le vithamini iqinisa amasosha omzimba wakho kanye nempilo yesikhumba.

• I-Vitamin C: 64.7 mg ngokukhonza ngakunye—ngaphezu kwezithelo ze-citrus ngegremu.
• I-Vitamin A: 21.6 mcg evela ku-beta-carotene yempilo yamehlo kanye neyomzimba.
• Amavithamini e-B: I-B6 isiza ukugaywa kwamangqamuzana, kanti i-folate isekela ukusebenza kwamaseli.
• Amaminerali: Ithusi lemizwa kanye nensimbi yempilo yegazi.

Lawa ma-pod avuthayo anikeza ne-fiber yokudla (0.7g ngokuphakelwa ngakunye) ukuze kugaywe kangcono. Ama-antioxidants awo, njenge-capsaicin, alwa nokulimala kwamangqamuzana. Ngisho nengxenye encane—njenge-45g ye-chili—ikunikeza u-6% we-vitamin K yansuku zonke yamathambo aqinile kanye no-5% we-manganese wama-antioxidants.

Izakhamzimba ze-chili ziyashintsha ngokuvuthwa: upelepele ovuthiwe unevithamini C eningi kanye nama-flavonoid. Iphrofayili yawo yama-calorie aphansi iwenza abe ukukhetha okuhle kokudla okunempilo. Upelepele uwumthombo omncane kodwa onamandla wezakhamzimba ezibalulekile.

Izakhiwo Zokukhulisa Umetabolism

Upelepele obomvu une-capsaicin, eqala i-thermogenesis. Yilapho umzimba wakho ushisa amakhalori ukuze wenze ukushisa. Kukhulisa izinga lakho lokugaya ukudla, kukusiza ukuthi ushise amakhalori amaningi. Izifundo zibonisa ukuthi ukudla amagremu ayi-10 kuphela kapelepele obomvu obomvu kungandisa ukushiswa kwamafutha kufikela ku-8%.

Vala upelepele obomvu ogqamile onezindawo ezithungwe ngaphansi kokukhanya okuthambile okusemaceleni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

I-Thermogenesis iguqula namafutha ansundu abe amandla esikhundleni sokuwagcina. Ucwaningo lwango-2014 luthole ukuthi ukudla i-capsaicin engu-6-10 mg (njengaku-jalapeño eyodwa) kunganciphisa ukudla kwamakhalori ngo-70-100 ngokudla ngakunye. Lokhu kuholela ekunciphiseni isisindo okubonakalayo ngaphandle kokudinga ukudla ngokweqile.

• Izinga lokwenyuka kwe-metabolic: I-Capsaicin inyusa ukusetshenziswa kwamandla ngamaphesenti afinyelela ku-5, okusiza ekushiseni amakhalori engeziwe angu-50-100 nsuku zonke.
• Ukulawula isifiso sokudla: Izifundo zibonisa ukuthi ukudla upelepele obomvu kunciphisa ukudla kamuva ngo-10-15%, okunciphisa ukudla ngokweqile.
• Ukusebenza kwe-BAT: I-Capsaicin ivuselela umsebenzi wamafutha ansundu, okwenza ukushisa kwamafutha kube ngcono ngisho nalapho uphumule.

Ukudla i-chili nokudla okucebile ngamaprotheni kukhulisa imiphumela yayo. I-protein yodwa ingandisa izinga lokugaya ukudla ngo-15-30%. Ukuze uthole izinzuzo eziningi, engeza i-chili ekudleni kwasekuseni noma ngaphambi kokuzivocavoca. Kodwa, imiphumela ingase inciphe ngokuhamba kwesikhathi—ukusebenzisa i-chili njalo ngemva kwansuku zonke kugcina amandla ayo okushisa amakhalori.

Lezi zinguquko ezincane zingasiza ekulawuleni isisindo isikhathi eside. Ukwengeza upelepele ekudleni kwakho kungenza umehluko omkhulu ngaphandle kokudinga izinguquko ezinkulu.

Imiphumela Yokulwa Nokuvuvukala Kwepelepele Ezinobuthi

Ukuvuvukala okungapheli kuhlotshaniswa nezifo ezifana nesifo samathambo nesifo senhliziyo. Upelepele oluhlaza, ocebile nge-capsaicin, uyasiza ekulweni nalokhu. I-Capsaicin ivimba izindlela zokuvuvukala futhi inciphise ama-molecule ayingozi njenge-IL-1β.

Izifundo zibonisa ukuthi inani elilinganiselwe le-capsaicin liphephile futhi liyasebenza. Kodwa, ukulisebenzisa ngokweqile kungabangela izinkinga zesisu ekuhlolweni kwezilwane. Lokhu kubonisa ukuthi sidinga ukudla upelepele oshisayo ngenani elifanele.

I-Capsaicin isebenza ngokunciphisa izimpawu eziyingozi emzimbeni. Iphinde ibe nama-antioxidants afana ne-sinapic ne-ferulic acid asiza. I-FDA igunyaze i-capsaicin ukuthi isetshenziswe endaweni yokwelapha ubuhlungu.

Ukudla upelepele ophuzi kungasiza futhi ekulweni nokuvuvukala emzimbeni wonke. Kunganciphisa izimpawu ezifana ne-CRP uma kusetshenziswa kahle.

Ukwengeza i-chili ekudleni okufana ne-turmeric noma i-broccoli kungenza kube ngcono nakakhulu. Kodwa, ukudla kakhulu kungaphazamisa isisu sakho. Njalo khuluma nodokotela ngaphambi kokuthatha izithasiselo, bese uqala ngamanani amancane.

I-Chili Yempilo Yenhliziyo

Ukwengeza i-chili ekudleni kwakho kungasiza izinzuzo zakho zenhliziyo nokulwa nokuvimbela izifo zenhliziyo. Izifundo zibonisa ukuthi abantu abadla i-chili pepper banengozi ephansi ngo-26% yokufa okuhlobene nenhliziyo. I-Capsaicin ku-chili ithuthukisa umfutho wegazi kanye namazinga e-cholesterol.

I-Capsaicin yehlisa i-cholesterol embi futhi ikhuphula i-cholesterol enhle. Lokhu kusiza ukugcina imithambo yegazi iphilile.

I-Chili iyasiza nasekujikelezeni kwegazi ngokwenza imithambo yegazi isebenze kangcono. Imiphumela ye-Capsaicin yokulwa nokuvuvukala inciphisa ukuvuvukala kwemithambo yegazi. Lokhu kunciphisa ukwakheka kwama-plaque okubangela i-atherosclerosis.

Ucwaningo luphinde luxhumanise i-chili nokulawula ushukela wegazi okungcono. Lokhu kunciphisa izingozi zesifo sikashukela, okuyimbangela enkulu yesifo senhliziyo.

Iresiphi ye-chili enempilo enhliziyweni isebenzisa i-lean turkey nobhontshisi. Ubhontshisi ugcwele i-fiber, ehlisa i-cholesterol. Ama-olive amnyama anciphisa ukungenisa i-sodium.

Izinongo ezifana ne-cumin ne-cayenne zengeza ukunambitheka ngaphandle kosawoti. Lokhu kusiza ekulawuleni umfutho wegazi. Ngisho ne-chili encane ingasiza ekunciphiseni ukujiya kwegazi futhi ithuthukise ukuguquguquka kwemithambo yegazi.

Khetha izindlela zokupheka ezinenyama yenkomo engenamafutha noma amaprotheni asekelwe ezitshalweni ukuze ugcine amafutha agcwele ephansi. Hlanganisa i-chili ne-yogathi yamaGreki ukuze uthole amaprotheni noma i-lime ukuze uthole ama-antioxidants. Zombili zilungele impilo yemithambo yegazi.

Izakhiwo Zokuqeda Ubuhlungu

I-Capsaicin, etholakala kupelepele opelepele, iyisidakamizwa semvelo esimangalisayo sokuqeda ubuhlungu. Isebenza ngokusebenzisana nama-receptor e-TRPV1, okuyizindlela zemizwa ezithumela izimpawu zobuhlungu. Ngokuhamba kwesikhathi, lokhu kusebenzisana kwenza la ma-receptor angazweli kakhulu, okusiza ekunciphiseni ubuhlungu obuvela ezimweni ezifana nobuhlungu be-neuropathic.

I-FDA ivumile ukhilimu we-capsaicin kanye nokwelashwa okuphathelene nomzimba ukuze kulawulwe ubuhlungu bemizwa yesifo sikashukela kanye nobuhlungu be-post-shingles. Le mikhiqizo ivimba izimpawu zobuhlungu kodwa ayikhiphi isikhumba sibuhlungu. Ihlinzeka ngokuphathwa kobuhlungu okuhlala isikhathi eside.

• Isebenza kahle ebuhlungu be-neuropathic, i-arthritis, kanye nobuhlungu bemisipha.
• Wafundelwa izimo ezifana nesifo somlomo esivuthayo kanye nezilonda zomlomo ezibangelwa yi-chemotherapy.
• Itholakala njengama-patches, okhilimu, noma ama-gel ukuze kutholakale usizo oluqondiwe.

Ucwaningo lubonisa ukuthi ukusebenzisa ukhilimu we-capsaicin nsuku zonke kungasiza ekunciphiseni ubuhlungu ngokuhamba kwesikhathi. Ucwaningo lwango-2020 luthole ukuthi ukudla amagremu angu-30 e-chili powder nsuku zonke kwakuphephile kubantu abadala abaningi. Nakuba abanye abantu bengase babe nokucasuka kwesikhumba, ukusabela okukhulu akuvamile.

I-Capsaicin ihlanganisa ukusetshenziswa kwe-chili yendabuko nesayensi yesimanje, okwenza kube yibhuloho phakathi kwemithi yasendulo nezixazululo zobuhlungu zanamuhla. Njalo khuluma nodokotela ngaphambi kokuzama ukwelashwa ngemithamo ephezulu, bese uqala ngemithamo emincane ekudleni ukuze uthole izinzuzo ezincane ngaphandle kwemiphumela emibi emibi.

Upelepele obomvu, owolintshi, nohlaza osanda kuvunwa ekhrethini lepulangwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukusekelwa Kwamasosha Omzimba Okubangelwa Ukudla I-Chili

Upelepele ophuzi ungumthombo ophambili wevithamini C, onezakhamzimba eziningi kunamawolintshi. Ivithamini C iqinisa ukusebenza komzimba ngokusiza amangqamuzana amhlophe egazi ukulwa nemikhuhlane kanye nezifo. Upelepele ophuzi unezakhiwo zokulwa ne-antioxidant ezivela ku-capsaicin, i-quercetin, kanye ne-beta-carotene, okuvikela amangqamuzana omzimba ekulimaleni.

I-Capsaicin, ukushisa okukupelepele, ilwa nezifo. Izifundo zibonisa ukuthi ingavimba amagciwane ayingozi kanye nesikhunta. Ukudla upelepele njalo kunganciphisa ingozi yokufa ngo-12%, ngokusho kocwaningo lwabantu abangu-500,000 eminyakeni eyisikhombisa. Upelepele uphinde usize impilo yamathumbu akho, okuyisihluthulelo sesimiso somzimba esiqinile.

• Ukudla okulula ngezingcezu ze-chili ezintsha ezicwiliswe ku-guacamole ukuze uthole inhlanganisela yokudla okuqinisa amasosha omzimba.
• Faka upelepele obomvu ochotshoziwe ezisobheni noma ezitsheni ukuze uthuthukise ukudla okune-antioxidant.
• Zama itiye elifakwe i-chili ukuze usekele impilo yokuphefumula ngezikhathi ezibandayo.

Nakuba upelepele ulungele amasosha omzimba, yidle ngokulinganisela. Ukweqisa kakhulu kungaphazamisa isisu sakho, kodwa akukho bungozi obukhulu bokusebenzisa ngokweqile. Hlanganisa upelepele nokudla okunothe ngevithamini C njenge-citrus noma imifino enamaqabunga ukuze uthole ukwesekwa okungcono kakhulu kwamasosha omzimba. Ukwengeza inani elincane lepelepele ekudleni kwakho kungagcina amasosha omzimba wakho eqinile.

Impilo Yokugaya Ukudla kanye neChili

Imiphumela yokudla okunongwe ohlelweni lokugaya ukudla iyahlukahluka kakhulu phakathi kwabantu. I-capsaicin kaChili ingathuthukisa ama-enzyme okugaya ukudla futhi isize impilo yamathumbu. Kodwa, ingadala izimpawu ezimbi kakhulu kulabo abanezinkinga zokugaya ukudla. Isibonelo, abantu abane-irritable bowel syndrome (IBS) bangase babe nesifo sohudo noma ubuhlungu.

Noma kunjalo, ukusetshenziswa isikhathi eside kunganciphisa ukungakhululeki kwesisu ngokuhamba kwesikhathi.

Ucwaningo lwamasonto ayi-6 oluqhutshwa yiziguli eziyi-16 ze-IBS lubonise ukuthi ukudla i-chili nsuku zonke (2.1g) kunciphisa amazinga okusha kwesisu uma kuqhathaniswa ne-placebo. Ukusetshenziswa kokuqala kwabangela ukungakhululeki kwesikhashana, kodwa ngemva kwamasonto ama-5, ababambiqhaza babike ubuhlungu obuncane. I-Capsaicin iphinde ivimbele i-H. pylori, igciwane elihlobene nezilonda zesisu, elinikeza izinzuzo zesisu.

Abacwaningi bathole ukuthi i-capsaicin ithuthukisa ukuhlukahluka kwama-microbiome amathumbu, yandisa amabhaktheriya awusizo njenge-Akkermansia ngenkathi inciphisa izinhlobo eziyingozi. Lolu shintsho lungathuthukisa impilo yamathumbu ngokwandisa ukumuncwa kwezakhamzimba nokunciphisa ukuvuvukala. Kodwa, labo abane-acid reflux noma izilonda kufanele baqale kancane.

Qala ngobuningi obuncane, yidla ngesikhathi sokudla, bese ususa imbewu ukuze unciphise ukucasuka.

Idatha ikhombisa imiphumela emibi emincane njengokusha kwesikhashana kwenzeke kubahlanganyeli abane, kodwa azikho izinkinga ezinkulu. Ukuze uthole imiphumela emihle, hlanganisa upelepele nokudla okucebile ngefayibha ukuze kube lula ukugaya ukudla. Nakuba ukudla okunongwe kungalimaza wonke umuntu, ukubekezelelana komuntu siqu kubalulekile.

Ukulinganisela ukudla kuhambisana nemigomo yempilo yamathumbu, okwenza upelepele ube ithuluzi elinohlangothi oluphindwe kabili lohlelo lokugaya ukudla.

Izakhiwo Ezingaba Khona Zokulwa Nomdlavuza

Upelepele we-chili udonse ukunaka kocwaningo lomdlavuza ngenxa yamakhemikhali awo okulwa nomdlavuza, njenge-capsaicin. Izifundo zibonisa ukuthi i-capsaicin ingabulala izinhlobo ezingaphezu kuka-40 zamaseli omdlavuza. Iphinde ivimbele umdlavuza ukuthi ungasabalali kumamodeli omdlavuza we-prostate futhi inciphise izilonda zesibindi emagundwini.

Upelepele obomvu, omunye osikiwe uvuliwe, onengemuva lelabhorethri elifiphele ekukhanyeni okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kodwa, izifundo zabantu zibonisa indaba ehlukile. Ukudla upelepele omningi kungandisa ingozi yomdlavuza wesisu kanye nenyongo. EMexico, lapho abantu bedla khona upelepele omningi, umdlavuza wesisu uyinkinga enkulu. Kodwa, indlela upelepele ophekwa ngayo ibaluleke kakhulu.

Ucwaningo lwango-2023 lubheke izifundo ezingu-16 futhi lwathola ukuthi ukudla upelepele ophuzi kwandisa ingozi yomdlavuza wesisu ngo-51%. Ososayensi bathi konke kuncike ekutheni udla malini. Ukudla upelepele ophuzi kakhulu kungaba kubi, kodwa okuncane kungase kulunga.

Ochwepheshe bathi kubalulekile ukuthola ibhalansi. Ukudla upelepele ngokulinganisela kubalulekile. Ukwengeza ama-antioxidants njenge-resveratrol ku-capsaicin kungenza ukuthi isebenze kangcono ekulweni nomdlavuza. Kodwa, kubalulekile ukugwema ukusha upelepele futhi ungadli kakhulu.

Ukuphila Isikhathi Eside Nokusetshenziswa Kwe-Chili

Izifundo zibonisa ukuthi upelepele oluhlaza okwesibhakabhaka ungasisiza siphile isikhathi eside. Ucwaningo olukhulu lubheke abantu abangaphezu kuka-570,000 emazweni amane. Luthole ukuthi labo abadla upelepele bavame ukuba sengozini ephansi ngo-25% yokufa kusenesikhathi.

Abantu abadla i-chili izikhathi ezine noma ngaphezulu ngesonto babenengozi ephansi ngo-34% yokufa ngezifo zenhliziyo. Babenengozi ephansi ngo-23% yokufa ngenxa yomdlavuza.

• Ingozi yokufa ephansi ngama-25% ngenxa yazo zonke izimbangela phakathi kwabantu abadla i-chili njalo
• Ingozi yokufa ngenxa yesifo senhliziyo incishiswe ngo-34% ezifundweni zesikhathi eside
• Ukufa okuphansi okungu-23% okubangelwa ukusetshenziswa njalo komdlavuza

Ezindaweni ezaziwa ngokuthi "izindawo eziluhlaza okwesibhakabhaka," njengezingxenye zaseShayina naseMedithera, i-chili iyinto eyinhloko. Ososayensi bacabanga ukuthi kungenxa ye-capsaicin, isakhi esiku-chili. Le sakhi yenza amangqamuzana ethu asebenze kanzima, okungasiza ekunciphiseni ukuguga.

Ukudla i-chili njengengxenye yokudla okunempilo kungasiza ekuvimbeleni ukuguga. Kungcono ukuyixuba nemifino, amafutha anempilo, kanye nokusanhlamvu okuphelele. Ngisho ne-chili encane, njengokufafaza ekudleni kwakho, ingakusiza ukuthi uhlale uphilile iminyaka eminingi.

Kodwa khumbula, ukudla i-chili nsuku zonke iminyaka eminingi kubalulekile. Khuluma nodokotela njalo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho.

Imiphumela Engase Ibe Khona Nezinyathelo Zokuqapha

Upelepele we-chili ulungele impilo, kodwa ungaphazamisa ezinye izisu. Abantu abane-acid reflux noma isisu esibucayi bangase babe nesilungulela, isicanucanu, noma ubuhlungu besisu. Labo abane-irritable bowel syndrome (IBS) bangase babe nesifo sohudo noma amajaqamba.

Cishe abantu abangu-2% bane-allergies ye-chili, okuholela ekuqubukeni kwesikhumba, ukulunywa, noma ukuvuvukala. Ezimweni ezimbi kakhulu, kungabangela i-anaphylaxis, njengasenseleleni yokudla okunongwe ngo-2023. Uma uzwela, gwema upelepele onongwe kakhulu njengopelepele ongcolile. Bane-capsaicin, engacasula ulwelwesi lwesisu sakho, okubi kakhulu kulabo abanezilonda noma i-dyspepsia.

• Nciphisa ukudla kube yi-½ inkomishi ngokudla ngakunye ukuze unciphise izingozi.
• Gqoka amagilavu uma uphatha upelepele oshisayo ukuze ugweme ukucasuka kwesikhumba.
• Khetha upelepele othambile uma usanda kuqala ukudla okubabayo.
• Phuza ubisi noma udle ilayisi ukuze unciphise ukushisa kwe-capsaicin.

I-chili eningi kakhulu ingaholela ekuhlanzeni noma ekuhudeni, okubonwe ezigamekweni ze-"One Chip Challenge" zango-2023. Uma unesihlungu esifubeni noma unenkinga yokuphefumula, thola usizo lwezokwelapha ngokushesha. Njalo khuluma nodokotela uma unezinkinga ze-GI noma ukungezwani komzimba. Ukuqaphela nokuqaphela kusiza ukujabulela izinzuzo ze-chili ngaphandle kwezingozi.

Izindlela Ezimnandi Zokwengeza I-Chili Eningi Ekudleni Kwakho

Ukuhlola izindlela zokupheka ze-chili akusho ukuthi kufanele uthande ukushisa okukhulu. Qala ngokufaka ama-chili flakes emaqandeni aqhekeziwe noma ngokuphonsa upelepele oqoshiwe kumasaladi. Ngisho nopelepele omnene njenge-poblano noma i-Anaheim muhle kulabo abasanda kuqala i-chili.

Ukuxuba ukusetshenziswa kwempuphu ye-chili ezisobho noma kuma-marinade kwengeza ukujula ngaphandle kokuba nosawoti kakhulu.

Ibhodwe elibilayo likachili elinopelepele omusha, u-anyanisi, ugalikhi, kanye nezinto zokugcoba phezu kwekhawunta yasekhishini yase-rustic. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

• Faka u-chili powder kusoso we-pasta noma ufafaze phezu kwemifino eyosiwe.
• Hlanganisa upelepele omusha ube yi-salsas noma i-guacamole ukuze uthole ukuthamba okumnandi.
• Sebenzisa izindlela zokupheka ze-chili ezifana ne-Thai curries noma ama-chutney aseNdiya ukuze uhlole ukunambitheka komhlaba wonke.
• Faka upelepele oqoshiwe kuma-tacos noma kuma-fajita ukuze uthole ukudla okunongwe ngokushesha.

Ukuze ulinganisele ukushisa, susa imbewu kapelepele noma uhlanganise nososo olusekelwe ku-yogurt. Ukuze uthole ukunambitheka okujulile, zama ukubilisa izitsha zikapelepele isikhathi eside noma wengeze utamatisi oqoshiwe. Zama ukupheka nopelepele esobho, izitshulu, noma njengezinto zokuhlobisa. Ungaqandisa, womise, noma wenze izithasiselo ezinongwe njengowoyela kapelepele nopelepele osele.

Kungakhathaliseki ukuthi ukufafaza ama-flakes e-pizza noma ukuxuba ezitsheni ezisekelwe kubhontshisi, kunomqondo wokudla kwawo wonke umuntu. Qala ngezinketho ezincane bese uhlola kancane kancane izinhlobo ezishisayo. Izinzwa zakho zokunambitha zizokubonga!

Isiphetho

Upelepele oshisayo awugcini nje ngokunezela okubabayo ekudleni. Ugcwele izakhamzimba ezinhle empilweni yakho. Unamavithamini C no-A, angama-antioxidants. Lokhu kusiza ukukhulisa imetabolism yakho futhi kusekele impilo yenhliziyo yakho.

Izifundo zikhombisa ukuthi ukudla upelepele njalo kunganciphisa ingozi yokuhlaselwa yinhliziyo ngo-26%. Ziphinde zisize ekuthuthukiseni amazinga akho e-cholesterol. Le mifino enemibala iyasiza nasekugayeni ukudla futhi ingasiza ekulawuleni ubuhlungu.

Ukwengeza upelepele ekudleni kwakho kungaletha izinzuzo zezempilo ezihlala njalo. Njengoba u-59% wentsha yase-US esevele ejabulela ukudla okubabayo, kuwumkhuba ohlala njalo. Qala ngama-jalapeño noma upelepele bese uzama ashisayo njenge-habaneros.

I-Capsaicin ekupelepele ikhuthaza ukugaywa kokudla futhi igcwele amavithamini. Hlanganisa nokusanhlamvu okuphelele, amaprotheni angenamafutha, kanye neminye imifino ukuze uthole ukudla okulinganiselayo. Ngale ndlela, uthola okuningi ekudleni kwakho.

Ukupheka ngama-chili kuhlanganisa ukunambitheka nezinzuzo zezempilo. Amavithamini awo, i-potassium, kanye nama-antioxidants kwenza noma yisiphi isidlo sibe nempilo. Kungakhathaliseki ukuthi ufaka i-paprika emaqandeni noma i-chili entsha esobho, izinguquko ezincane zingenza umehluko omkhulu.

Khetha izinga lokushisa olithandayo bese ujabulela uhambo. Izinzwa zakho zokunambitha nomzimba wakho zizokubonga. Abantu baseMelika abangaphezu kuka-40% sebevele bajabulela ukudla okubabayo. Vumela upelepele ube yindlela yakho yokuthola ipuleti elimnandi nelinempilo.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Amahlumela aseBrussels: Kungani le mifino encane ifanelwe ukukhanya
• Kusuka Ezimpandeni kuya Ekwelapheni: Indlela Ama-Beets Athuthukisa Ngayo Impilo Yakho Ngokwemvelo
• Phakamisa Unzima Kakhudlwana, Cabanga Ubukhali: Amandla Ahlukahlukene E-Creatine Monohydrate