Izinzuzo Ezi-7 Ezimangazayo Zomsuka WeTaro

-Delile

• 1. Ucebile nge-Fibre kanye neminye imithombo yomsoco ebalulekile
• 2. Kwangathi Kungasiza Ukulawula Ushukela Wegazi
• 3. Kwangathi Yehlise Ingozi Yakho Yesifo Senhliziyo
• 4. Kwangathi Banikeze Izakhiwo ze-Anticancer
• 5. Kungakusiza Ukwehlisa Isisindo
• 6. Ilungele Ithumbu Lakho
• 7. Kusetshenziswa izinto ezihlukahlukene futhi kulula ukungeza ekudleni kwakho
• Okusemqoka

Izimpande zeTaro ziyizimpande zemifino ezinesitashi ekuqaleni ezazitshalwa e-Asia kepha manje sezithokozisa umhlaba wonke.

Inesikhumba sangaphandle esinsundu nenyama emhlophe enamachashazi ansomi kuyo yonke indawo. Uma iphekiwe, inokunambitheka okumnandi kancane nokuthungwa okufana namazambane.

Izimpande zeTaro zingumthombo omuhle we-fiber nezinye izakhi zomzimba futhi zinikeza izinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukuphathwa koshukela wegazi, amathumbu nempilo yenhliziyo.

Nazi izinzuzo eziyisikhombisa zezimpande ze-taro.

1. Ucebile nge-Fibre kanye neminye imithombo yomsoco ebalulekile

Inkomishi eyodwa (132 amagremu) ka-taro ophekiwe inama-khalori ayi-187 - ikakhulukazi avela ku-carbs - nangaphansi kwegremu elilodwa iprotheni namafutha (1).

Futhi iqukethe okulandelayo:

• Umucu: 6.7 amagremu
• I-Manganese: 30% wenani lansuku zonke (DV)
• Uvithamini B6: 22% we-DV
• Uvithamini E: U-19% we-DV
• Potassium: U-18% we-DV
• Yethusi: U-13% we-DV
• Uvithamini C: U-11% we-DV
• I-Phosphorus: U-10% we-DV
• Magnesium: U-10% we-DV

Ngakho-ke, impande ye-taro inezilinganiso eziningi zezakhamzimba ezahlukahlukene abantu abavame ukungazitholi ngokwanele, njenge-fiber, i-potassium, i-magnesium namavithamini C no-E ().

Isifinyezo Izimpande zeTaro ziwumthombo omuhle we-fiber namavithamini namaminerali amaningi okudla okujwayelekile kwaseMelika okuhlala kungenakho.

2. Kwangathi Kungasiza Ukulawula Ushukela Wegazi

Yize impande ye-taro iyimifino enesitashi, iqukethe izinhlobo ezimbili zama-carbohydrate asizayo ekuphatheni ushukela wegazi: i-fiber nesitashi esimelana naso.

I-fibre iyi-carbohydrate abantu abangakwazi ukuyigaya. Njengoba ingagxiliwe, ayinamthelela emazingeni kashukela egazini.

Kuyasiza futhi ukwehlisa ukugayeka nokumuncwa kwamanye ama-carbs, ukuvimbela ama-spikes amakhulu kashukela ngemuva kokudla ().

Ucwaningo luthole ukuthi ukudla okuphezulu kwe-fiber - okuqukethe kuze kufike kuma-gramu angama-42 ngosuku - kunganciphisa amazinga kashukela egazini cishe ngo-10 mg / dl kubantu abanesifo sikashukela sohlobo 2 ().

I-Taro iqukethe nohlobo olukhethekile lwesitashi, esaziwa ngokuthi isitashi esimelana naso, abantu abangakwazi ukugaya ngakho-ke alinyusi amazinga kashukela egazini. Cishe u-12% wesitashi empandeni ye-taro ephekiwe isitashi esimelana nayo, okusenza sibe ngomunye wemithombo engcono yalesi sakhi ().

Le nhlanganisela yesitashi nokumelana nefayibha yenza i-taro impande ibe yindlela enhle ye-carb - ikakhulukazi kubantu abanesifo sikashukela (,).

Isifinyezo Izimpande zeTaro ziqukethe i-fiber nesitashi esimelana nakho, okubili ukugaya kancane futhi kunciphise ama-spikes kashukela egazini ngemuva kokudla.

3. Kwangathi Yehlise Ingozi Yakho Yesifo Senhliziyo

I-fiber kanye nesitashi esimelana nezimpande ze-taro nakho kungasiza ekunciphiseni ubungozi besifo senhliziyo.

Ucwaningo olukhulu luthole ukuthi abantu abadla i-fiber eningi bavame ukuba namazinga aphansi esifo senhliziyo ().

Ucwaningo olulodwa lwathola ukuthi kuwo wonke amagremu ayi-10 e-fiber asetshenziswa ngosuku, ingozi yokufa ngesifo senhliziyo yehle ngo-17% ().

Lokhu kukholakala ukuthi kungenxa yengxenye yemiphumela yokwehlisa i-cholesterol ye-fiber, kodwa ucwaningo luyaqhubeka ().

Impande yeTaro iqukethe ngaphezu kuka-6 amagremu wefayibha ngenkomishi ngayinye (132 amagremu) - okungaphezu kokuphindwe kabili inani elitholakala kumazambane afanayo angu-138-gram - okwenza kube ngumthombo omuhle kakhulu we-fiber (1, 11).

Izimpande zeTaro futhi zihlinzeka ngesitashi esimelana nokwehlisa i-cholesterol futhi sixhunyaniswe nokwehla kwengozi yesifo senhliziyo (,).

Isifinyezo Izimpande zeTaro zine-fiber nesitashi esinamandla, esisiza ukwehlisa i-cholesterol futhi sinciphise ubungozi besifo senhliziyo.

4. Kwangathi Banikeze Izakhiwo ze-Anticancer

Impande yeTaro inezinhlanganisela ezitshalwe ezitshalweni ezibizwa ngokuthi ama-polyphenols anezinzuzo ezahlukahlukene zezempilo, kufaka phakathi amandla okunciphisa ingozi yomdlavuza.

I-polyphenol eyinhloko etholakala empandeni ye-taro yi-quercetin, etholakala ngamanani amakhulu anyanisi, ama-apula netiye (,).

Ucwaningo lwe-tube-test kanye nezilwane luthole ukuthi i-quercetin ingadala ukufa komdlavuza weseli futhi inciphise ukukhula kwezinhlobo eziningana zomdlavuza ().

Ibuye ibe ne-antioxidant enamandla evikela umzimba wakho ekulimaleni ngokweqile okukhululekile okuxhunyaniswe nomdlavuza ().

Olunye ucwaningo lwe-test-tube luthole ukuthi ukukhishwa kwe-taro kukwazile ukunqanda ukusabalala kwezinye izinhlobo zamangqamuzana omdlavuza webele nowe-prostate, kepha alukho ucwaningo lomuntu olwenziwe ().

Ngenkathi izifundo zokuqala zithembisa, ucwaningo oluningi luyadingeka ukuqonda kangcono izakhiwo ze-taro ze-anticancer.

Isifinyezo Impande yeTaro iqukethe ama-polyphenols nama-antioxidants angahle alwe nokukhula komdlavuza futhi avikele umzimba wakho ekucindezelekeni kwe-oxidative. Noma kunjalo, kudingeka olunye ucwaningo kule ndawo.

5. Kungakusiza Ukwehlisa Isisindo

Impande yeTaro ingumthombo omuhle we-fiber, equkethe ama-gram ayi-6.7 ngenkomishi ngayinye (132 amagremu) (1).

Ucwaningo luthole ukuthi abantu abadla i-fiber eningi bavame ukuba nesisindo somzimba esiphansi kanye namafutha omzimba amancane (18).

Lokhu kungenxa yokuthi i-fiber inciphisa ukuphuma kwesisu, okukugcina ugcwele isikhathi eside futhi kunciphise inani lama-calories owadlayo usuku lonke. Ngokuhamba kwesikhathi, lokhu kungaholela ekunciphiseni isisindo ().

Isitashi esimelana nezimpande ze-taro singaba nemiphumela efanayo.

Olunye ucwaningo luthole ukuthi amadoda athatha isengezo esine-24 gram yesitashi esimelana nokudla ngaphambi kokudla adle cishe ama-calories ayi-6% futhi abenamazinga aphansi e-insulin ngemuva kokudla, uma kuqhathaniswa neqembu elilawulayo ().

Ucwaningo lwezilwane luye lwabonisa nokuthi amagundane aphakela ukudla okunesitashi esimelana nawo anamafutha omzimba angaphansi kanye namafutha esiswini. Kucatshangelwa ukuthi lokhu ngokwengxenye kungenxa yesitashi esimelana nokwanda kokushiswa kwamafutha emzimbeni wakho, kepha ucwaningo olwengeziwe luyadingeka ().

Isifinyezo Ngenxa yokuqukethwe kwayo okunenqwaba yamathambo nokuqina kwesitashi, impande ye-taro ingakhuphula imizwa yokugcwala, inciphise ukudla okuphelele kwekhalori futhi inyuse ukushiswa kwamafutha, okungaholela ekwehliseni isisindo nasemzimbeni futhi kunciphise amafutha omzimba.

6. Ilungele Ithumbu Lakho

Njengoba impande ye-taro iqukethe i-fiber eningi nesitashi esimelana nayo, kungahle kube yinzuzo emathunjini ezempilo.

Umzimba wakho awugayeki noma uthathe i-fiber nesitashi esimelana nakho, ngakho-ke zihlala emathunjini akho. Lapho zifika kukholoni yakho, ziba ngukudla kwamagciwane esiswini sakho futhi zikhuthaze ukukhula kwamagciwane amahle ().

Lapho amabhaktheriya akho esiswini ebumba le micu, akha ama-fatty-chain fatty akondla amaseli agcina amathumbu akho futhi uwagcine enempilo futhi eqinile ().

Ucwaningo olulodwa ezingulubeni lwathola ukuthi izidlo ezinothe ngesitashi esingazweli zithuthukise impilo yamakholoni ngokukhulisa ukukhiqizwa kwama-acid okunama-chain amancane nokunciphisa ukulimala kwamangqamuzana ekholoni ().

Kuyathakazelisa ukuthi izifundo zabantu zithole ukuthi abantu abanezinkinga zokuvuvukala kwamathumbu, njenge-ulcerative colitis, bavame ukuba namazinga aphansi wama-fatty chain fatty emathunjini abo ().

Olunye ucwaningo luphakamisa ukuthi ukudla ifayibha nesitashi esimelana nakho kungakhuphula la mazinga futhi kusize ukuvikela ezifweni ezivuthayo zamathumbu nomdlavuza wekoloni ().

Isifinyezo I-fiber kanye nesitashi esimelana nezimpande ze-taro zivutshelwa ngama-bacterium esiswini ukwenza ama-acid okunama-chain amancane, angavikela umdlavuza wekoloni kanye nezifo zamathumbu ezivuthayo.

7. Kusetshenziswa izinto ezihlukahlukene futhi kulula ukungeza ekudleni kwakho

Izimpande zeTaro zinokuthungwa okunesitashi futhi zinambitheka omnene, omnandi kancane, ofana nobhatata. Ingasetshenziswa kuzo zombili izitsha ezinoshukela nezinomsoco.

Ezinye izindlela ezidumile zokukujabulela zifaka:

• Taro chips: Sika kahle i-taro bese ubhaka noma uthose ama-chips.
• I-poi yaseHawaii: I-steam ne-mash taro ibe yi-puree enombala onsomi.
• Itiye leTaro: Blend taro or use taro powder in boba tea for a beautiful purple isiphuzo.
• Amabhanisi eTaro: Bhaka i-taro enamathiselwe ngaphakathi kwenhlama yebhotela le-dessert.
• Amaqebelengwane eTaro: Hlanganisa i-taro ephekiwe ne-seasonings ne-pan gazinga kuze kube crispy.
• Kumasobho nesitshulu: Sika i-taro ku-chunks bese uyisebenzisa ezitsheni ze-brothy.

Kubalulekile ukuqaphela ukuthi impande ye-taro kufanele idliwe iphekiwe kuphela.

I-taro eluhlaza iqukethe ama-protease nama-oxalates angadala ukuzwa okuhlabayo noma okushisayo emlonyeni wakho. Ukupheka kwenza kungasebenzi lezi zinhlanganisela (27, 28).

Isifinyezo Izimpande zeTaro zinobushelelezi, obunesitashi futhi zinambitheka kamnandi kamnandi. Kungaphekwa futhi kujatshulelwe kuzo zombili izitsha ezinoshukela nezinomsoco. Akufanele udle impande ye-taro eluhlaza njengoba iqukethe izinhlanganisela ezingadala ukuzwa okuhlabayo noma okushisayo emlonyeni wakho.

Okusemqoka

Izimpande zeTaro ziyimpande yemifino enesitashi enambitheka kamnandi.

Kungumthombo omuhle wezakhamzimba ezahlukahlukene abantu abaningi abangazitholi ngokwanele, kufaka phakathi i-fiber, i-potassium, i-magnesium namavithamini C no-E.

I-Taro futhi ingumthombo omuhle kakhulu we-fiber kanye ne-starch engazweli, ebala izinzuzo zayo eziningi zezempilo, njengokuthuthuka kwempilo yenhliziyo, amazinga kashukela egazini, isisindo somzimba kanye nempilo yamathumbu.

I-Taro iqukethe nama-antioxidants ahlukahlukene nama-polyphenols avikela ekulimaleni okukhulu kwamahhala nomdlavuza ongahle ube khona.

Pheka njalo impande ngaphambi kokuyidla ukuze unciphise izinhlanganisela ezingadala ukuzwa okuhlabayo okungathandeki emlonyeni.

Uma iphekwe, i-taro iyisithako esinomsoco ekudleni okumnandi nokunambithekayo.