IZINZUZO EZI-11 ZEMPILO EZINHLE ZEZEMPILO ZASETARO ROOT (ARBI) - PAMPEREDPEOPLENY.COM

Ngezaziso ezisheshayo Bhalisela Manje

I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonke

Vele ungene

6 amahora edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
7 amahora edlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
9 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
12 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Ukudla okunomsoco oi-Swaranim Sourav Ngu Swaranim sourav ngoDisemba 28, 2018

Izimpande zeTaro (i-Arbi) zingezinhlobo zohlanga ^[1] IColocasia nomndeni i-Araceae futhi itholakala ikakhulu eSouth Central Asia, enhlonhlweni yaseMalay naseNdiya. Isabalale ngokuhamba kwesikhathi eSouth East Asia, Japan, China, Pacific Islands nase-Arabia, Africa. Ngakho-ke, manje kubhekwa njengesitshalo se-pan-tropical esisatshalaliswa futhi silinywe yonke indawo.

I-Taro isitshalo esingapheli, esinomuthi othola ukuphakama kwemitha elilodwa kuya kwamabili. Inesakhiwo esifana ne-corm, kusuka lapho izimpande zikhula ziye ezansi inesistimu yezimpande ezinemicu, okuyimitha nje ngaphansi komhlaba. Ama-corms makhulu futhi ayindilinga futhi athathwa njengadliwayo.

Inani Elinomsoco We-Taro Root (Arbi)

Amagremu ayi-100 weTaro (Lehua) aqukethe cishe ^[okubili]

Ama-calories angu-372.6 wamandla neminithi ye-fructose (0.1 gram), i-glucose (i-0.1 gram), i-thiamine (i-0.05 amagremu), i-riboflavin (i-0.06 amagremu), i-niacin (i-0.64 amagremu), i-zinc (i-0.17 amagremu), ithusi (i-0.12 amagremu) kanye i-boron (0.12 amagremu).

1.1 amagremu amaprotheni
0.2 amagremu amafutha
1 gramu umlotha
3.6 amagremu fibre
19.2 amagremu isitashi
1.3 amagremu fibre encibilikayo
Amamiligremu ayi-15 uvithamini C
Ama-calcium ayi-38 milligrams
87 milligrams phosphorus
41 milligrams magnesium
11 milligram sodium
354 milligram potassium
1.71 milligram iron.

Amagremu ayi-100 weTaro (Lehua) aqukethe cishe

Ama-calories angu-468 wamandla neminithi ye-fructose (0.2 amagremu), i-glucose (0.2 amagremu), i-thiamine (0.07 amagremu), i-riboflavin (i-0.05 amagremu), i-niacin (i-0.82 amagremu), i-zinc (i-0.21 amagremu), ithusi (i-0.10 amagremu) kanye i-boron (0.09 amagremu).

1.9 amagremu amaprotheni
0.2 amagremu amafutha
1.8 amagremu omlotha
3.8 amagremu fibre
23.1 amagremu isitashi
0,8 gram fibre encibilikayo
Amamiligremu ayi-12 uvithamini C
Ama-calcium ayi-65 milligrams
124 milligram phosphorus
69 milligrams magnesium
25 milligram sodium
861 milligrams potassium
1.44 milligrams iron.

Izinzuzo Zezempilo ZeTaro Root (Arbi)

1. Ilinganisela ushukela wegazi

Abantu abadla ukudla okunenkomba ephansi ye-glycemic banamathuba amancane okuthola izifo zenhliziyo nesifo sikashukela. UTaro unenkomba ephansi ye-glycemic, esiza ngokwemvelo iziguli ezinesifo sikashukela ukulawula igazi lazo ^[3] ushukela ngempumelelo. Ukukhuthazela ngokomzimba kuyakhuphuka njengoba amazinga eglucose egazi ehlala ngokulinganisela, awahlehli kakhulu ngenxa yokukhiqizwa kwe-insulin.

Izimpande zeTaro futhi zisiza ekulinganisweni kwamazinga eglucose egazi yehlisa futhi ilawule i-lipids ne-triglycerides, ngaleyo ndlela isize ekwehliseni isisindo kanye nokugcinwa kwe-BMI. Inenani elanele lezakhamzimba njengamaphrotheni, i-calcium, i-thiamine, i-phosphorus, i-riboflavin, i-niacin ne-vitamin C, ukugcina isikhumba esihle nempilo yonke.

2. Ithuthukisa impilo yokugaya ukudla

Impande yeTaro inokuqukethwe okuphezulu kwe-fiber. Lesi sitshalo sezimpande singumthombo obalulekile wokuthuthukisa impilo yokugaya ukudla, ngoba singeza ubukhulu esitulweni sethu. Le nqwaba ivumela ukunyakaza okulula ngokusebenzisa i- ^[4] amathumbu. Ukusetshenziswa okwanele kwe-fiber kusiza ekuvimbeleni ukuqunjelwa kanye nesifo samathumbu esibuhlungu. Iphinde ilawule izifiso zokudla, njengoba sizizwa sigcwele.

Njengoba umzimba wethu ungakwazi ukugaya i-fiber yokudla noma isitashi esimelana kahle, bahlala isikhathi eside emathunjini ethu. Ngesikhathi zifika kukholoni, zidliwa amagciwane, zikhuthaza ukukhula okuhle kwamagciwane.

3. Isiza ukuvikela umdlavuza

Izimpande zeTaro ziqukethe ama-polyphenols angamakhemikhali ayinkimbinkimbi asezitshalweni angama-antioxidants emvelo anezinzuzo eziningi zezempilo, kufaka phakathi amandla ^[5] ukuvimbela umdlavuza. I-Quercetin yi-polyphenol enkulu etholakala ezimpandeni ze-taro, okuyisithako esibalulekile sama-apula, u-anyanisi netiye.

I-Quercetin ingasebenza 'njenge-chemopreventers', njengoba ingavimba ukukhula kwamangqamuzana omdlavuza. Inezakhiwo ze-antioxidant ezivimbela noma yimuphi umonakalo ovela kwinqubo ye-oxidation inomphumela we-pro-apoptotic ^[6] lokho kuvimbela ukwanda kwamangqamuzana omdlavuza ngezigaba ezahlukahlukene. Ngokuya kocwaningo olwenziwe ku-tube-test, amaseli we-taro akwazi ukuvimba ukukhula kolunye amaseli wesifo somdlavuza kanye nomdlavuza webele, kepha hhayi wonke. ^[7]

4. Kugwema izifo zenhliziyo

Impande yeTaro iqukethe inani elihle lesitashi kanye nefayibha yokudla. Odokotela batusa ukuba kudliwe kahle i-fiber ukuvimbela izifo zenhliziyo nemithambo yegazi ^[8] . I-Fiber idlala indima ebalulekile ekwehliseni i-LDL, eyi-cholesterol embi. Isitashi esimelana naso sinezimpande ze-taro sinezinzuzo eziningi ze-metabolic. Iyanciphisa izimpendulo ze-insulinemic, ithuthukise ukuzwela kwe-insulin emzimbeni wonke, inyuse ukwaneliseka kokudla futhi inciphise nokugcinwa kwamafutha. Ngakho-ke ukugeleza kwegazi kusebenza kahle, ngaphandle kokuvaleka, yingakho kugcina inhliziyo iphilile futhi isebenza kahle.

5. Kukhuthaza ukuzivikela komzimba

Izimpande zeTaro nezinye izitshalo ezinesitashi zidlala indima ebalulekile ekwandiseni ukungavikeleki kohlelo. Zinezinzuzo eziningi zokudla okunempilo kanye nezempilo. Ziyi-antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic kanye ^[9] elwa namagciwane. Zonke lezi zakhiwo zinganikelwa ngokubonga kumakhemikhali e-bioactive akhona ku-taro, okuyi-phenolic compounds, glycoalkaloids, saponins, phytic acid kanye ne-bioactive protein. Uvithamini C okhona uqinisa umzimba wethu futhi uvikele umzimba ezifweni ezivamile ezinjengamakhaza, ukukhwehlela, umkhuhlane ovamile, njll. Ama-antioxidants aqeda ama-radicals mahhala emzimbeni futhi avimbele ukonakala kwamaseli.

6. Kukhulisa ukujikeleza kwegazi

Izimpande zeTaro ziqukethe isitashi esimelana, esivame ukuba isitashi ^[10] lokho kungagayeki kahle emathunjini amancane futhi kudluliselwe emathunjini amakhulu. Isitashi esimelana nenhlonipho sisebenza njenge-substrate enhle esiza ukuvutshelwa nokukhiqizwa kwamafutha acid. Inezinzuzo eziningi zezempilo. Izimpendulo ze-Postprandial glycemic ne-insulin ziyancipha, i-cholesterol cholesterol ne-triglycerides yehliswa futhi ithuthukise izinga le-insulin yomzimba wonke. Ukugcinwa kwamafutha kuncishisiwe ngaleyo ndlela kugcina imithambo yegazi ikhululekile ukusebenza kunamathuba amancane okuvimba.

7. Kukhuthaza isikhumba esinempilo

Uvithamini A, uvithamini E nama-antioxidants ^{[ishumi nanye]} akhona empandeni ye-taro, ekhuthaza isikhumba esikhulu. Kokubili amavithamini nama-antioxidants aziwa ngokuvuselela amangqamuzana alimele futhi anciphise imibimbi nezisihla esikhunjeni. Bangakwazi futhi ukulwa nanoma yimuphi umonakalo omkhulu wamahhala futhi banikeze ukubukeka kwesikhumba okunempilo. Lokhu kwenziwa ngokuthinta ukudluliswa kwamasignali angaphakathi kwamangqamuzana, okuyibo ababangela ukulimala kwesikhumba. Ngakho-ke banikela ngokuvikelwa okusebenzayo kokuvuvukala, i-photodamage noma imibimbi.

8. Isiza ngokunciphisa umzimba

I-Taro iqukethe iphesenti elihle le-fiber. Ukusetshenziswa kwe-fiber, okuncibilikayo noma okungancibiliki, kuye kwaziwa ngokwandisa ukwaneliseka kwangemva kokudla kanye nokunciphisa indlala ^[12] izifiso. Lokhu kungenxa yokuthi i-fiber ivimbela udaba lwenkungu ukuba lunamathele, futhi lwenze isigaxa, esizungeza amathumbu kancane, kodwa kalula. I-fiber yokudla isisiza ukuthi sihlale sigcwele isikhathi eside futhi ngaleyo ndlela sisebenzise ama-calories ambalwa.

9. Banempahla yokulwa nokuguga

Njengoba i-taro icebile ^[13] ama-antioxidants. Kuyasiza ngokwemvelo ngenqubo yokuguga okuhamba kancane kwamaseli. Ama-antioxidants alungisa amangqamuzana alimele bese ewafaka ngamaseli amasha, ngaleyo ndlela agcina umzimba ubusha isikhathi eside. Bangakwazi futhi ukulwa nezifo ezithile, futhi banikeze nokuvikelwa kwemisebe ye-UV.

10. Kukhuthaza imetabolism yemisipha

UTaro ungumthombo ocebile we-magnesium novithamini E ^[14] . Kokubili lokhu kwaziwa ukuthi kukhulisa imetabolism nokugcina ukusebenza kwemisipha okujwayelekile. I-Magnesium ekudleni ayikwazi ukumaka izinga lomsebenzi womzimba. Kungathuthukisa ijubane lokuhamba, ukusebenza kweqa, amandla wokubamba, njll. UVitamin E angasebenza ngempumelelo ukubhekana nokukhathala kwemisipha kanye ne-contractile ^{[ishumi nanhlanu]} izakhiwo. I-Taro iqukethe nama-carbohydrate abalulekile ekutholeni imisipha nangamandla okuthumela isikhathi esinamandla sokuzivocavoca umzimba.

11. Kugcina umbono ongcono

I-Vitamin A njenge-beta-carotene ne-cryptoxanthin yizona antioxidants ezinkulu ku-taro ezithuthukisa ukubona kwamehlo nempilo yamehlo isiyonke. UVitamin A ukhonjiswe ukuthi ulusizo ekuthambiseni amehlo omile. Kuphinde kunciphise ubungozi bokulahleka kombono okungenzeka kusukela ekushoneni kwe-macular. Uvithamini A ohlanganiswe ne-lutein angasiza ekuthuthukiseni izimo zabantu abalahlekelwe ngumbono ^{[ishumi nanhlanu]} .

Ungayihlanganisa Kanjani Umsuka WeTaro Ekudleni

Izimpande zeTaro zingafakwa ekudleni ngezindlela eziningi. Imichilo yabo emincane ingabhakwa futhi yenziwe ama-chips. Uma zisikiwe zaba izingcezu ezincane, zingathoswa futhi zihlanganiswe nesosi ye-sriracha. Njengoba zinikeza ukunambitheka kwamantongomane ngokuthinta okuncane kobumnandi, zingasetshenziselwa ukulungisa impuphu ye-taro, futhi ngaleyo ndlela zifafazwe ngetiye le-bubble, ikhofi elibandayo, i-latte noma ama-muffin.

I-Taro ingasetshenziswa ku-curry noma ethosiwe nje engajulile namazambane. Iphinde isetshenziswe esidlweni esidumile saseHawaii esibizwa ngePoi lapho ihluthwa khona futhi ifuthwe, bese kuthi kamuva ibhucwe ukuyinika ubushelelezi futhi obuswidi. Impuphu efanayo ye-taro impande nayo ingasetshenziswa njengesithako esikhulu samakhekhe abhakwe, amakhekhe noma iyogathi efriziwe no-ayisikhilimu. Le mpande iyatholakala futhi njengofulawa ezimakethe futhi ingasetshenziswa ukwenza ama-pancake amangalisayo.

Imiphumela emibi ye-Taro Root (Arbi)

UTaro uqukethe ama-carbohydrate amaningi kanye nesitashi. Isitashi ^[16] ivame ukwehlukaniswa ibe ushukela bese iguqulwa ibe amandla. Ukusetshenziswa ngokweqile kwama-carbohydrate nge-taro kungenza umzimba uwugcine njengamafutha, futhi lokho kungaholela ekutholeni isisindo.

Ukudla ngokweqile ama-carbohydrate kunalokho okudingekayo ngosuku, kungakhuphula izinga likashukela egazini, ngaleyo ndlela kusibeke engcupheni enkulu yesifo sikashukela. Futhi, kungcono ukungangezi ezinye izithako ezinjengebhotela, ukhilimu omuncu nezinye izinto ezinamafutha, ezingakhuphula ukungena kwekhalori.

Ngakho-ke, kuphakanyiswa ukuthi kudliwe izimpande ze-taro njengesitsha eseceleni noma njengesidlo esisodwa nje sesitashi ngosuku kanye nemifino ethile. Lokho kugcina ukudla kulinganisiwe ngaphandle kokwenza kube nzima kakhulu kuma-calories.

Ukungezwani komzimba neTaro Root (Arbi)

Ezinye zezinhlobo zezimpande ze-taro ^[17] iqukethe ikhemikhali elincane elifana nekristalu, ngendlela yalo eluhlaza noma engaphekiwe. Le nto ibizwa nge-calcium oxalate futhi isebenza njenge-pesticide yemvelo. Ukudla izimpande ze-taro ezingavuthiwe noma ezingaphekiwe kungawehlisa la makhemikhali, futhi ungazizwa inaliti ifana nemizwa emphinjeni nasemlonyeni, ngaleyo ndlela kubangele ukulunywa okukhulu.

Ukusetshenziswa kwe-oxalate kungaholela ekwakhiweni kwamatshe ezinso kubantu ababucayi kakhulu. Ngakho ukupheka kahle i-taro kungakuvimbela kalula lokhu. Esidlweni saseHawaii iPoi, i-taro ibiliswa kahle ngaphambi kokuyigaya ibe uginindela. Iqabunga kufanele libiliswe imizuzu engama-45 bese kuthi i-corms okungenani ihora elilodwa, ukubhubhisa bonke ubuthi obuyingozi.

Buka Izinkomba ze-Article

[1]UTaro. Ibuyiswe kusuka ku-http: //www.fao.org/docrep/005/AC450E/ac450e04.htm
[okubili]UBrown, A. C., noValiere, A. (2004). Ukusetshenziswa kwezokwelapha kwe-poi. Ukudla okunomsoco ekunakekelweni kwemitholampilo: incwadi esemthethweni yeTufts University, 7 (2), 69-74.
[3]Ubhatata, umdumbula, i-taro elungele abanesifo sikashukela. Umkhandlu WasePhilippine Wokucwaninga Kwezempilo Nokuthuthukiswa.
[4]Adane, T., Shimelis, A., Negussie, R., Tilahun, B., & Haki, G. D. (2013). Umphumela wendlela yokucubungula ukwakheka kweProximate, okuqukethwe kwamaminerali kanye nezici zokulwa nokudla kukaTaro (Colocasia esculenta, L.) ukukhula e-Ethiopia.
[5]UBaião, D., de Freitas, C. S., Gomes, L. P., da Silva, D., Correa, A., Pereira, P. R., Aguila, E.,… Paschoalin, V. (2017). Ama-polyphenols avela ku-Root, Tubercles kanye ne-Grain asikiwe eBrazil: Ukufaniswa Kwezamakhemikhali Nezomzimba kanye Nemiphumela Yayo Kwezempilo Nezifo Zabantu. Amakhemikhali, 9 (9), 1044.
[6]UGibellini, L., Pinti, M., Nasi, M., Montagna, J. P., De Biasi, S., Roat, E., Bertoncelli, L., Cooper, E. L.,… Cossarizza, A. (2011). I-Quercetin nomdlavuza we-chemoprevention. Imithi ehambisanayo esekelwe ebufakazini futhi ehlukile: i-eCAM, 2011, 591356.
[7]UKundu, N., Campbell, P., Hampton, B., Lin, CY, Ma X, Ambulos, N., Zhao, XF, Goloubeva, O., Holt, D., & Fulton, AM (2012). Umsebenzi we-Antimetastatic ohlukaniswe neColocasia esculenta (taro). Izidakamizwa ze-Anticancer, 23 (2), 200-211.
[8]Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C. L., Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P.,… Burley, V. J. (2013). Ukudla kwe-fiber kanye nobungozi besifo senhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. BMJ (Ucwaningo lwezokwelapha ed.), 347, f6879.
[9]UChandrasekara, A., noJosheph Kumar, T. (2016). Izimpande kanye nezilimo zeTuber njengokudla okuSebenzayo: Ukubuyekezwa Kwezakhi zePhytochemical kanye Nezinzuzo Zabo Zempilo Ezingaba khona. Ijenali yamazwe omhlaba yesayensi yokudla, 2016, 3631647.
[10]Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Isitashi, ushukela nokukhuluphala ngokweqile. Amakhemikhali, 3 (3), 341-369.
[ishumi nanye]USavage, uGeoffrey noDubois, M. (2006). Umphumela wokumunca nokupheka kokuqukethwe kwe-oxalate kwamaqabunga e-taro. Ijenali yamazwe omhlaba yesayensi yokudla nokondleka. 57, 376-381.
[12]IHiggins JA, (2004). Isitashi esimelana nayo: imiphumela ye-metabolic kanye nezinzuzo ezikhona zezempilo, i-Journal of AOAC International, 87 (3), 761-768.
[13]IHowarth, N. C., Saltzman, E., & Roberts, S. B. (2011). I-fiber yokudla kanye nomthethonqubo wesisindo. Ukubuyekezwa Komsoco. 59 (5), 129-139.
[14]Barkat, Ali & Khan, Barkat & Naveed, Akhtar & Rasul, Akhtar & Khan, Haroon & Murtaza, Ghulam & Ali, Atif & Khan, Kamran Ahmad & Zaman, Shahiq uz & Jameel, Adnan & Waseem, Khalid & Mahmood, Tariq. (2012). Isikhumba somuntu, ukuguga nama-antioxidants. Ijenali Yezitshalo Zokwelapha. 6, 1-6.
[ishumi nanhlanu]UZhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Ngabe iMagnesium Ingakuthuthukisa Ukuzivocavoca Ukusebenza?. Izakhi zomzimba, 9 (9), 946.
[16]ICombombes JS, Rowell B, Dodd SL, Demirel HA, Naito H, Shanely RA, Amandla SK. 2002, Imiphumela yokushoda kukavithamini E ekukhathaleni nasezakhiweni zemisipha, i-European Journal Of Applied physiology, 87 (3), 272-277.
[17]URasmussen, H. M., noJohnson, E. J. (2013). Izakhamzimba zeso eligugile. Ukungenelela kwemitholampilo ekugugeni, 8, 741-748.