Amaqabunga eTaro: Ukudla okunomsoco, Izinzuzo, kanye Nokusetshenziswa

-Delile

• Iphrofayili yokudla okunempilo
• Izinzuzo ezingaba khona
• Kungasiza ekuvikeleni izifo
• Ukwengeza okunempilo ekudleni okulinganiselayo
• Ingakhulisa impilo yenhliziyo
• Amaqabunga aluhlaza anobuthi
• Uzidla kanjani
• Okubalulekile

Amaqabunga kaTaro angamahlamvu amile okwenhliziyo esitshalo se-taro (IColocasia esculenta), evame ukukhula ezindaweni ezishisayo nezishisayo.

Yize ngokuvamile waziwa ngezimpande zawo ezidliwayo, ezinesitashi, amaqabunga esitshalo se-taro asebenza njengokudla okuyisisekelo ezindaweni zokupheka ezahlukahlukene.

Ngenkathi ukusebenzisa amaqabunga we-taro okuphekiwe kunganikeza izinzuzo ezithile zezempilo, kubalulekile ukuthi wazi ukuthi amaqabunga aluhlaza anobuthi ngaphambi kokupheka.

Lo mbhalo ubuyekeza umsoco, izinzuzo, nokusetshenziswa okuvamile kwamaqabunga e-taro.

Iphrofayili yokudla okunempilo

Ngekhalori eliphansi nokuqukethwe kwe-fiber ephezulu, amaqabunga e-taro asebenza njengomphelelisi onomsoco ekudleni okunomsoco.

Inkomishi engu-1 (145-gram) ekhipha amaqabunga ephekiwe ephekiwe inikeza ():

• Amakholori: 35
• AmaCarbs: 6 amagremu
• Amaprotheni: 4 amagremu
• Amafutha: ngaphansi kuka-1 gram
• Umucu: 3 amagremu
• Uvithamini C: Ama-57% we-Daily Value (DV)
• Uvithamini A: 34% we-DV
• Potassium: I-14% ye-DV
• Umlingiswa: U-17% we-DV
• I-calcium: U-13% we-DV
• Insimbi: U-10% we-DV
• Magnesium: U-7% we-DV
• I-Phosphorus: U-6% we-DV

Amaqabunga eTaro ayimifino eluhlaza engamakhalori aluhlaza okwe-potassium, folate, kanye novithamini C no-A.

Izinzuzo ezingaba khona

Ngenxa yephrofayili yabo yokudla okunomsoco, amaqabunga e-taro anganikeza izinzuzo eziningana zezempilo.

Kungasiza ekuvikeleni izifo

Ukudla okuqukethe amazinga aphezulu ama-antioxidants kungasiza ekwehliseni ama-molecule angaba yingozi abizwa ngama-radicals amahhala.

Ama-radicals amahhala, lapho eshiywe engalawulwa, angakhuthaza ukuvuvukala emzimbeni, okungaba nomthelela ezimweni ezahlukahlukene, njengomdlavuza, ukuphazamiseka komzimba, kanye nesifo senhliziyo ().

Amaqabunga kaTaro angumthombo omuhle kakhulu kavithamini C nama-polyphenols, izakhi ezimbili ezivamile zokulwa ne-antioxidant ().

Ngakho-ke, ukudla amaqabunga e-taro aphekiwe njalo kungasiza ekunciphiseni ama-radicals amahhala emzimbeni wakho, nakho okusiza ekuvikeleni izifo.

Ukwengeza okunempilo ekudleni okulinganiselayo

Amaqabunga eTaro ayisithako esinomsoco futhi esenza izinto eziningi ezingangena kahle kunoma yikuphi ukudla.

Ngenxa ye-carb yabo ephansi kanye nokuqukethwe okunamafutha, banama-calories aphansi kakhulu, okwenza kube ukudla okuhle kakhulu ukusiza ukukhuthaza isisindo somzimba esinempilo.

Futhi zingumthombo omuhle we-fiber: inkomishi engu-1 (145-gram) ekhipha amaqabunga aphekiwe inikeza ama-3 gram ().

Ngokwengeziwe, anokuqukethwe okuphezulu kwamanzi, ngama-92.4% enziwe ngamanzi.

Okuqukethwe kwe-fiber ephezulu namanzi kukhonjisiwe ukusiza ukuphathwa kwesisindo ngokukhuthaza imizwa yokugcwala ngokudla, okwenza ukuthi udle kancane (,, 6).

Uma ucabanga ukuthi amaqabunga e-taro anomsoco futhi anama-khalori amancane, ukufaka izinto eziphakeme zekhalori ngamaqabunga e-taro kungakusiza ukuthi uzuze noma ugcine isisindo somzimba esinempilo.

Ingakhulisa impilo yenhliziyo

Ngokuvamile, ukudla okunezithelo nemifino eminyene okunomsoco kuhlotshaniswa nempilo yenhliziyo ethuthukisiwe kaninginingi.

Amaqabunga eTaro awela esigabeni semifino esibizwa ngemifino enamaqabunga amnyama, afaka nemifino efana nesipinashi, i-kale ne-Swiss chard.

Ukudla njalo imifino emnyama enamaqabunga kuhlotshaniswe nokuncipha okufika ku-15.8% ebungozini besifo senhliziyo ngokuya ngocwaningo lwango-2016 ().

Zinikela futhi ngomthombo omuhle wama-nitrate wokudla okusiza ukukhuthaza umfutho wegazi onempilo ().

Ngakho-ke, kufaka phakathi amaqabunga e-taro njengengxenye yokudla okunomsoco jikelele kungasiza ukukhuthaza impilo yenhliziyo.

Amaqabunga eTaro anama-kilojoule amancane, anefayibha ephezulu, futhi anezakhamzimba ezincane. Lokhu kufaka isandla ezinzuzweni eziningi ezingaba khona zezempilo, njengokukhuthaza isisindo somzimba esinempilo, ukukhulisa impilo yenhliziyo, nokuvikela izifo.

Amaqabunga aluhlaza anobuthi

Kunesixwayiso esisodwa esikhulu okufanele wazi ngaso uma udla amaqabunga e-taro - ubuthi bawo lapho udliwa ungaphekiwe.

Amaqabunga eTaro anokuqukethwe okuphezulu kwe-oxalate, okuyinhlanganisela eyenzeka ngokwemvelo etholakala ezitshalweni eziningi.

Abanye abantu bangadinga ukugwema ukudla okuqukethe i-oxalate uma besengozini yamatshe ezinso, njengoba ama-oxalates anganikela ekwakhekeni kwawo ().

Ngenkathi ukudla okuningi kuqukethe ama-oxalate, njengesipinashi, ubhontshisi, imikhiqizo yesoya, kanye nama-beet, inani lincane kakhulu ukuthi lingaba nemiphumela enobuthi.

Amaqabunga amancane we-taro aqukethe ama-oxalate amaningi kunamaqabunga amadala, yize womabili enobuthi uma eluhlaza.

Kubalulekile futhi ukuthi wazi ukuthi abanye abantu baba nomuzwa wokulunywa lapho bephatha amaqabunga aluhlaza, ngakho-ke ukugqoka amagilavu ​​kungalulekwa.

Ukwenza kungasebenzi ama-oxalate anobuthi emaqabungeni e-taro, kufanele kuphekwe kuze kube yilapho ithamba okuthatha kuphela imizuzu embalwa lapho ibilisa noma imizuzu engama-30 kuya ehoreni lapho kubhakwa (, 11).

Enye indlela yokususa ama-oxalate ayingozi emaqabunga e-taro ukuwafaka emanzini imizuzu engama-30 kuye ubusuku bonke.

Idatha iphakamisa ukuthi izikhathi ezinde zokuntywila, kanye nokubila ngokungafani nokubhaka, kuholela ekususweni kwama-oxalates amaningi (, 11).

Lapho lezi zinyathelo seziphothuliwe, amaqabunga e-taro aphephile ukuthi angadliwa ngabantu abaningi.

Noma kunjalo, abantu abasengozini enkulu yamatshe ezinso kufanele bagweme amaqabunga e-taro ngokuphelele ngenxa yokuqukethwe kwawo kwe-oxalate ephezulu.

Amaqabunga esitshalo se-taro aqukethe amazinga aphezulu ama-oxalates angaba nobuthi lapho edliwa eluhlaza. Kubalulekile ukuwapheka kahle ukugwema imiphumela emibi eyingozi.

Uzidla kanjani

Ngenkathi ngokwesiko kudliwa ngamasiko asezindaweni ezishisayo nezishisayo, amaqabunga e-taro isiyatholakala ezimakethe ezikhethekile emhlabeni wonke.

Ngokuya ngesifunda, kunezindlela zokupheka ezimbalwa ezisetshenziselwa ukuzilungiselela.

Ama-taro aphekiwe aziqhayisa ngobumnene, ukunambitheka kwamanathi ngamanothi wensimbi amancane. Ngakho-ke bakhonzwa kangcono njengengxenye yesitsha ukukhulisa iphrofayili yabo yokunambitheka.

EHawaii, amaqabunga abizwa nangokuthi luau amaqabunga. Lapha bajwayele ukwenza isidlo esibizwa ngokuthi lau lau lapho ukudla okuhlukahlukene kusongwa khona emaqabungeni kuphekwe.

Kwezinye izindawo zaseNdiya, kusetshenziswa amaqabunga e-taro ukwenza isidlo esibizwa ngokuthi alu wadi, lapho amaqabunga embozwe khona unamathisela wezinongo, agoqwe, futhi ashunqiswe imizuzu eyi-15-20.

EPhilippines, amaqabunga e-taro aphekwa kanye nobisi lukakhukhunathi nezinongo ezinamakha ukwenza isidlo esibizwa ngokuthi Laing.

Amaqabunga angangezwa kumasobho, amasobho, kanye ne-casseroles, okwenza kube yimifino ehlukahlukene.

Okokugcina, amaqabunga e-taro angaphekwa futhi adliwe ngokusobala afana neminye imifino enamaqabunga, njengesipinashi kanye ne-kale, yize kubalulekile ukuwapheka ngokwanele ukunciphisa okuqukethwe kwawo kwe-oxalate.

Yize etshalwe ezindaweni ezifudumele, amaqabunga e-taro isiyatholakala emhlabeni wonke ezimakethe ezikhethiwe. Amaqabunga angasetshenziswa ukwenza izitsha ezimbalwa zendabuko noma angaphekwa futhi adliwe ngokwawo.

Okubalulekile

Amaqabunga e-Taro aluhlaza okwakha amaqabunga okunomsoco ofana nesipinashi, avame ukutshalwa ezindaweni ezisezindaweni ezishisayo nasezindaweni ezishisayo.

Bacebile ngemicronutrients eminingana ebalulekile, efana ne-vitamin C, i-vitamin A, i-folate, ne-calcium, kanye nama-antioxidants alwa nezifo.

Okuqukethwe kwabo kwe-fiber ephezulu nekhalori ephansi kubenza babe ukudla okuhle kakhulu kokuthuthukisa impilo yenhliziyo nokukhuthaza inhlalakahle jikelele.

Ngenkathi amaqabunga engaba nobuthi lapho edliwa eluhlaza, amaqabunga e-taro aphekiwe angaba ukwengeza okuhlukahlukene futhi okunomsoco ekudleni kwakho.