Mo tagata taʻitoʻatasi o loʻo vaʻavaʻai e faʻamalo a latou meaʻai, e mafai e pepa jalapeño ona maua meaʻai, ma avea ma puna lelei o vitamini?
Mataupu
Mea'ai Pepe Jalapeno
Jalapeños o se tasi lea o le tele o ituaiga pepa chili e faʻaaogaina e faʻamalo pe teuteu ma faʻaopopo le vevela i se ipu. O lenei ituaiga pepa e masani lava ona seleseleina ma fa'atau atu pe a i'ila lanu meamata uliuli ae liu mumu pe a matua. O fa'amatalaga nei mea'ai mo le pepa jalapeño e tasi e 14 kalama. (FoodData Central. US Department of Agriculture. 2018)
Kaloriia - 4
Ga'o - 0.05-gram
Sodium - 0.4 - milligrams
Carbohydrates - 0.5 kalama
Fiber – 0.4 – kalama
Suka - 0.6 - kalama
Polotini - 0.1 - kalama
Carbohydrates
- O pepa Jalapeño e itiiti ni ga'o ga'o ma e le mafai ona fa'ata'ita'iina ile fa'ata'ita'iga GI. (Fiona S. Atkinson et al., 2008)
- O le 6 kalama o ga'o ga'o i totonu o le 1-ipu tu'uina e matua maualalo le uta glycemic, o lona uiga o pepa e le fa'atupuina vave le suka toto pe fa'aosoina se tali insulin. (Mary-Jon Ludy et al., 2012)
gaʻo
- O Jalapeños e iai le tele o le ga'o e tele lava e le'i tumu.
porotini
- O pepa e le o se puna fautuaina o polotini, aua o loʻo i ai i lalo ifo o le kalama o le polotini i totonu o se ipu atoa o jalapeños tipi.
Vitamini ma Minerale
- E tasi le pepa e iai le tusa ma le 16 milligrams o le vaitamini C, e tusa ma le 18% o alauni fautuaina i aso taitasi/RDA.
- O lenei vaitamini e taua tele mo le tele o galuega taua, e aofia ai le faʻamalolo o manuʻa ma le puipuiga, ma e tatau ona maua e ala i meaʻai. (National Institutes of Health Office o Mea'ai Fa'aopoopo. 2021)
- Jalapeños o se puna lelei o vaitamini A, lea e lagolagoina le soifua maloloina o le paʻu ma mata.
- I le 1/4 ipu fasi pepa jalapeño, e maua e tagata ta'ito'atasi le 8% o le aofa'i o vaitamini A fautuaina i aso ta'itasi mo tane ma le 12% mo fafine.
- O Jalapeno o se puna foi o vitamini B6, K, ma E.
Soifua Maloloina
O le tele o fa'amanuiaga fa'alesoifua maloloina ua fa'atatau i le capsaicin o le mea lea e fa'atupuina ai le vevela i totonu o pepa, e aofia ai le fa'aitiitia o le tiga ma le mageso e ala i le polokaina o se neuropeptide e tu'uina atu na faailo i le fai'ai. (Andrew Chang et al., 2023)
Faʻamamaga Paʻa
- O su'esu'ega o lo'o fa'aalia ai le capsaicin - fa'aopoopoga po'o le su'esu'e/kulimi - e mafai ona fa'amama ai le tiga o neura ma so'oga. (Andrew Chang et al., 2023)
Fa'aiti'itia le Fa'ama'i o le fatu
- O se suʻesuʻega o tagata taʻitoʻatasi e maualalo le maualuga o le HDL cholesterol maloloina, o loʻo lamatia fatu fatu fatu/CHD, na faʻaalia ai o le capsaicin supplements e faʻaleleia ai tulaga lamatia mo le CHD. (Yu Qin et al., 2017)
Faʻaititia le Inflammation
- O le vaitamini C i totonu pepa galue o se antioxidant, o lona uiga e mafai ona toe faʻaleleia sela ua faʻaleagaina e le faʻamaʻi faʻamaʻi ma faʻaitiitia ai le mumū.
- O le fula ma le atuatuvale e mafai ona saofagā i faʻamaʻi tumau e pei o le puta, suka, ma nisi o kanesa. (National Institutes of Health Office o Mea'ai Fa'aopoopo. 2021)
afaina gofie
- O pepa vevela e fesoʻotaʻi ma pepa suamalie poʻo logo logo ma o ni tagata o le aiga nightshade.
- Allergies i nei mea'ai e mafai ae seasea. (American Academy of Allergy Asthma ma Immunology. 2017)
- O nisi taimi o tagata e maua i le pollen e allergies e mafai ona latou tali atu i fualaau aina mata ma fualaau faisua, e aofia ai ituaiga pepa eseese.
- O le capsaicin i le jalapeño ma isi pepa vevela e mafai ona faʻafefe ai le paʻu ma mata, e oʻo lava i tagata taʻitoʻatasi e leai ni allergies.
- E fautuaina e fai totigilima pe a tago i pepa vevela ma aloese mai le paʻi i ou foliga.
- Fufulu lelei lima, ipu, ma mea faigaluega pe a uma.
Aafiaga Leaga
- Pe a fou, o pepa jalapeño e mafai ona eseese tulaga vevela.
- E mai le 2,500 i le 10,000 Scoville iunite.
ituaiga
- Jalapenos o se tasi ituaiga o pepa vevela.
- E mafai ona 'ai mata, piki, apa, po'o pepa ulaula/chipotle ma e sili atu le vevela nai lo le fou pe tu'u apa ona e mago ma togafitia.
Teuina ma le Saogalemu
- O jalapeños fou e mafai ona teuina i le vevela o le potu mo ni nai aso pe i totonu o le pusaaisa mo le tusa ma le vaiaso.
- A tatala loa se fagu, teu i totonu o le pusaaisa.
- Mo se apa pepa matala, faʻafeiloaʻi i se ipu tioata poʻo se pusa palasitika mo le teuina o pusaaisa.
- E mafai ona fa'a'aisa pepa pe a uma ona saunia e ala i le tipi 'ese o 'au ma 'a'ai fatu.
- O jalapeños malulu e sili ona lelei i totonu 6 masina mo le tulaga sili ona lelei, ae mafai ona teuina mo se taimi umi atu.
Sauniuniga
- O le aveeseina o fatu e mafai ona fesoasoani e faʻaitiitia le vevela.
- Jalapeños e mafai ona 'ai atoa pe tipi ma faaopoopo i salati, marinades, salsa, poʻo sisi.
- O nisi e faaopoopo jalapeños i smoothies mo se kiki vevela.
- E mafai ona fa'aaogaina i fua eseese mo le fa'aopoopoina o le vevela ma le tino.
Chiropractic, Malosi, ma Mea'ai
mau faasino
FoodData Central. US Department of Agriculture. (2018). Pepe, jalapeno, mata.
Atkinson, FS, Foster-Powell, K., & Brand-Miller, JC (2008). Siata fa'ava-o-malo o fa'ailoga glycemic ma tau o uta glycemic: 2008. Tausiga o le ma'i suka, 31(12), 2281-2283. doi.org/10.2337/dc08-1239
Ludy, MJ, Moore, GE, & Mattes, RD (2012). O aʻafiaga o le capsaicin ma le capsiate i le paleni o le malosi: iloiloga taua ma meta-suʻesuʻega o suʻesuʻega i tagata. Sane fa'ama'i, 37(2), 103–121. doi.org/10.1093/chemse/bjr100
National Institutes of Health Office o Mea'ai Fa'aopoopo. (2021). Vitamini C: Pepa Fa'amatalaga mo Tomai Fa'alesoifua maloloina.
Chang A, Rosani A, Quick J. Capsaicin. [Fa'afou 2023 Me 23]. I totonu: StatPearls [Initaneti]. Treasure Island (FL): StatPearls Publishing; 2023 Ian-. Avanoa mai: www.ncbi.nlm.nih.gov/books/NBK459168/
Qin, Y., Ran, L., Wang, J., Yu, L., Lang, HD, Wang, XL, Mi, MT, & Zhu, JD (2017). Capsaicin Supplementation Faʻaleleia Faʻafitauli Faʻafitauli o le Faʻamaʻi o le fatu fatu i tagata taʻitoʻatasi e maualalo le HDL-C. Nutrient, 9(9), 1037. doi.org/10.3390/nu9091037
American Academy of Allergy Asthma ma Immunology. (2017). Fesili i le Tagata Fa'apitoa: Pepper Allergy.
Faʻataʻitaʻiga Tomai o Faʻataʻitaʻiga
O faʻamatalaga o loʻo i luga "Jalapeño Peppers: O Mea'ai Maulalo-Carb e fa'aputu ai se tu'i"E le o fa'amoemoe e sui ai se mafutaga ta'ito'atasi ma se fa'apolofesa fa'alesoifua maloloina agava'a po'o se foma'i laiseneina ma e le o se fautuaga fa'afoma'i. Matou te fa'amalosia oe e fai fa'ai'uga fa'alesoifua maloloina e fa'atatau i au su'esu'ega ma faiga fa'apaaga ma se tagata tomai fa'apitoa tau soifua maloloina.
Blog Fa'amatalaga & Va'aiga Talanoaga
O matou fa'amatalaga lautele e fa'atapula'a ile Chiropractic, musculoskeletal, vaila'au fa'aletino, soifua maloloina, fa'asoa etiological fa'alavelave viscerosomatic i totonu o fa'ata'ita'iga fa'apitoa, somatovisceral reflex fa'ata'ita'iga fa'amanino, fa'alavelave fa'aletonu, fa'afitauli ma'ale'ale o le soifua maloloina, ma/po'o tala fa'afoma'i aoga, autu, ma talanoaga.
Matou te tuuina atu ma tuuina atu felagolagomai falema'i faatasi ai ma tagata tomai faapitoa mai matata eseese. O fa'apitoa ta'ito'atasi e fa'atonutonuina e la latou fa'apolofesa lautele o fa'ata'ita'iga ma a latou pulega fa'atulafonoina. Matou te fa'aogaina tulafono fa'alesoifua maloloina ma le soifua manuia e togafitia ma lagolago ai le tausiga o manu'a po'o fa'aletonu o le musculoskeletal system.
O a matou vitiō, pou, mataupu, mataupu, ma malamalamaga e aofia ai mataupu tau falemaʻi, mataupu, ma mataupu e fesoʻotaʻi ma tuusaʻo pe le tuusaʻo le lagolagoina o la matou faʻataʻitaʻiga masani.*
O lo matou ofisa sa taumafai lava e tu'uina atu fa'amatalaga lagolago ma ua fa'ailoa mai su'esu'ega su'esu'ega talafeagai po'o su'esu'ega e lagolagoina a matou pou. Matou te saunia ni kopi o lagolagoina suʻesuʻega suʻesuʻega avanoa i tulafono faʻatonutonu laupapa ma tagata lautele pe a talosagaina.
Matou te malamalama o matou aofia ai mataupu e manaʻomia se faʻaopopo faʻamatalaga o le auala e ono fesoasoani ai i se faʻapitoa tausiga fuafuaga poʻo togafitiga togafitiga; o lea, ia toe talanoaina le mataupu mataupu i luga, faʻamolemole lagona le saoloto e fesili Dr. Alex Jimenez, DC, pe faʻafesoʻotaʻi i matou 915-850-0900.
Ua matou o mai e fesoasoani ia oe ma lou aiga.
faamanuiaga
Dr. Alex Jimenez D.C., MSACP, RN*, CCST, IFMCP*, CIFM*, atn*
imeli: faiaoga@elpasofunctionalmedicine.com
Laisene o se Fomaʻi o Chiropractic (DC) i Texas & New Mexico*
Texas DC Laisene # TX5807, New Mexico DC Laisene # NM-DC2182
Laisene ose Tausima'i Resitala (RN*) in Florida
Florida Laisene RN Laisene # RN9617241 ( Pule Nu. 3558029)
Tulaga Fa'atasi: Laisene Tele-Setete: Fa'atagaina e Fa'ata'ita'i i totonu 40 States*
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
La'u Pepa Pisinisi Digital