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Unofanira Kutarisa

Usapotsa

Kumba Hutano Chikafu Nutrition oi-Swaranim Sourav Na Swaranim sourav musi waZvita 28, 2018

Taro mudzi (Arbi) ndewe genus ^[1] Colocasia uye mhuri Araceae uye inowanikwa zvakanyanya muSouth Central Asia, Malay Peninsula neIndia. Yakapararira nekufamba kwenguva kuSouth East Asia, Japan, China, Pacific Islands uyezve Arabia, Africa. Nekudaro, izvozvi zvinofungidzirwa senge pan-tropical chirimwa chinogoverwa nekurimwa kwese kwese.

Taro isingaperi, herbaceous chirimwa iyo inowana kukwirira kweimwe kusvika pamamita maviri. Iine chimiro chakaita sekoma, kubva pamidzi inokura pasi ine firosi midzi, iyo ingori mita iri pasi pevhu pevhu. Iyo corms yakakura uye cylindrical uye inoonekwa seinodyiwa.

Kukosha Kwehutano KweTaro Root (Arbi)

100 magiramu eTaro (Lehua) ane anenge ^[piri]

372.6 macalorie emagetsi uye mineti zvisaririra zve fructose (0.1 gramu), glucose (0.1 gram), thiamine (0.05 gramu), riboflavin (0.06 gramu), niacin (0.64 gramu), zinc (0.17 gramu), mhangura (0.12 gramu) uye boron (0.12 gramu).

1.1 gramu mapuroteni
0.2 gramu mafuta
1 gramu madota
3.6 magiramu faibha
19.2 gramu starch
1.3 gramu inogadziriswa fiber
15 mamirigiramu vhitamini C
38 milligrams calcium
87 milligrams phosphorus
41 milligrams magnesium
11 milligrams sodium
354 milligrams potasium
1.71 milligrams iron.

100 magiramu eTaro (Lehua) ane anenge

468 macalorie emagetsi uye mineti maratidziro efructose (0.2 gramu), glucose (0.2 gramu), thiamine (0.07 gramu), riboflavin (0.05 gramu), niacin (0.82 gramu), zinc (0.21 gramu), mhangura (0.10 gramu) uye boron (0.09 gramu).

1.9 gramu mapuroteni
0.2 gramu mafuta
1.8 gramu madota
3.8 gramu fiber
23.1 gramu starch
0,8 gramu inogadziriswa fiber
12 mamirigiramu vhitamini C
65 milligrams calcium
124 milligrams phosphorus
69 milligrams magnesium
25 milligrams sodium
861 milligrams potasium
1.44 milligrams iron.

Hutano Bhenefiti YeTaro Mudzi (Arbi)

1. Kuyera shuga yeropa

Vanhu vanodya chikafu chine low glycemic index vane mikana mishoma yekubata hosha yemwoyo uye chirwere cheshuga. Taro ine yakaderera glycemic index, iyo inowanzo batsira varwere vechirwere cheshuga kudzora ropa ravo ^[3] shuga zvinobudirira. Iko kutsungirira kwemuviri kunowedzerwa sezvo huwandu hweropa muropa hunogara zvine mwero, hadzisi pasi zvakanyanya nekuda kwekugadzirwa kwe insulin.

Midzi yeTaro inobatsirawo muyero yemazinga eropa glucose inounza pasi uye kudzora lipids uye triglycerides, nekudaro zvichibatsira nekudzikisa uremu uye kugadzirisa BMI. Iine huwandu hwakakwana hwezvakavaka muviri senge protein, calcium, thiamine, phosphorus, riboflavin, niacin uye vhitamini C, kuchengetedza ganda rakanaka uye hutano hwakazara.

2. Inovandudza hutano hwekudya

Taro midzi ine yakakwira fiber zvemukati. Mbeu yemidzi iyi sosi yakakosha yekuvandudza kugaya kwekudya, sezvo ichiwedzera utsi kuzvituru zvedu. Iyi yakawanda inobvumira kufamba kuri nyore kuburikidza ne ^[4] ura. Kushandiswa kwakakwana kwefibre kunobatsira mukudzivirira kuzvimbirwa uye chirwere chinoshungurudza ura. Iyo zvakare inodzora zvishuwo zvekudya, sezvatinonzwa zvizere.

Sezvo muviri wedu usingakwanise kugaya fiber yekudya kana isingagadzike starch zvinobudirira, vanogara kwenguva yakareba mumatumbu edu. Panguva yavanosvika kukoloni, vanodyiwa nehutachiona, vachisimudzira kukura kwakanaka kwebhakitiriya.

3. Inobatsira kudzivirira gomarara

Midzi yeTaro ine polyphenols ayo anodyara-akaomarara makomponi iwo chaiwo echisimba antioxidants ane akawanda hutano hutano, kusanganisira kugona ^[5] kudzivirira cancer. Quercetin ndiyo yakakurisa polyphenol inowanikwa mune taro midzi, inova zvakare chinhu chakakosha chemapuro, hanyanisi netii.

Quercetin inogona kuita se 'chemopreventers', sezvo ichigona kudzivirira kukura kwemasero ekenza. Iyo ine antioxidant zvivakwa zvinodzivirira chero kukuvara kubva kuhuidhi maitiro ine pro-apoptotic mhedzisiro ^[6] izvo zvinodzivirira kuwanda kwemasero ekenza pamatanho akasiyana. Zvinoenderana nekuyedzwa kwakaitwa muyedzo-chubhu, taro maseru akakwanisa kumisa kukura kweimwe prostate uye kenza yemazamu maseru mitsara, asi kwete ese. ^[7]

4. Inodzivirira zvirwere zvemwoyo

Taro midzi ine huwandu hwakawanda hwesitashi uye yekudya fiber. Vanachiremba vanokurudzira kutora kwakanaka kwefibre kudzivirira zvemwoyo uye coronary hosha ^[8] . Fiber inoita basa rakakosha mukuderedza LDL, iri yakaipa cholesterol. Iyo starch isingamiriri inowanikwa ine taro midzi ine akawanda metabolic mabhenefiti. Iyo inoderedza insulinemic mhinduro, inovandudza muviri wese insulin senzwi, inowedzera kugutsikana kwechikafu uye inoderedza kuchengetedza kwemafuta. Nekudaro kuyerera kweropa kunoshanda, pasina blockages, nekudaro kuchengeta moyo uine hutano uye unoshanda.

5. Inokurudzira hutachiona hwemuviri

Midzi yeTaro uye zvimwe zvirimwa zvine starch zvinoita basa rakakosha mukuwedzera immune system. Ivo vane zvakawanda zvinovaka muviri pamwe nehutano mabhenefiti. Izvo zvine antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic uye ^[9] inorwisa mabhakitiriya. Zvese izvi zvivakwa zvinogona kupihwa nekutenda kune bioactive makemikari aripo mu taro, anoti phenolic makomputa, glycoalkaloids, saponins, phytic acids uye bioactive mapuroteni. Vitamin C iripo inosimbisa muviri wedu uye inodzivirira muviri kuzvirwere zvakajairika senge kutonhora, kukosora, furuwenza, nezvimwewo. Ma antioxidants anokanganisa iwo mahara radical mumuviri uye kudzivirira kukuvara kwesero.

6. Kunowedzera kutenderera kweropa

Midzi yeTaro ine starch isingamiriri, iyo inowanzo kuve starch ^[10] izvo hazvigayike zvakanaka mumatumbu madiki uye zvinopfuudzwa kuura hukuru. Resistant starch inoshanda seyakanaka substrate iyo inogonesa kuvirisa uye kugadzirwa kwemafuta acid. Iyo ine yakawanda yehutano mabhenefiti. Postprandial glycemic uye insulin mhinduro dzakaderedzwa, plasma cholesterol uye triglycerides inoderedzwa uye inovandudza yakazara-muviri insulin level. Kuchengeta kwemafuta kwakadzikiswa nekudaro kuchengetedza tsinga dzeropa dzakasununguka kushanda pane mikana mishoma yekuvhara.

7. Inosimudzira ganda rine hutano

Vitamin A, vitamini E uye antioxidants ^{[gumi neimwe]} varipo mune taro mudzi, iyo inosimudzira huru ganda. Ose mavitamini uye maantioxidants anozivikanwa kumutsidzira maseru akakuvara uye kudzikisa kuunyana uye maronda paganda. Ivo vanogona zvakare kurwisa chero emahara akaipisisa kukuvara uye kupa hutano hutano kutaridzika. Izvi zvinoitwa nekukanganisa maseru emukati memagetsi, ayo anokonzeresa kukuvara kweganda. Nekudaro vanopa dziviriro inoshanda kubva mukuzvimba, photodamage kana kuunyana.

8. Inobatsira nekudzikira huremu

Taro ine yakanaka muzana yefaera. Kushandiswa kwefibre, kusungunuka kana kusaputsika, kwave kuchizivikanwa nekuwedzera kugutsikana kwekudya-shure uye kuderedza nzara ^[12] zvishuwo. Izvi imhaka yekuti faibha inodzivirira faecal nyaya kuti isabatike, uye ichiiita bundu, rinofamba richitenderera ura zvishoma nezvishoma, asi zviri nyore. Dhijitari fiber inotibatsira kuti tigare takazara kwenguva yakareba uye nekudaro tinoshandisa mashoma macalorie.

9.Pesesses antiageing zvivakwa

Sezvo taro akapfuma mu ^[13] antioxidants. Izvo zvakasununguka zvinobatsira nekunonoka kuchembera maitiro emaseru. Maantioxidants anogadzirisa maseru akakuvara uye anoatsiva nemaseru matsva, nokudaro achichengeta muviri wehudiki kwenguva yakareba. Vanogona zvakare kurwisa zvimwe zvirwere, pamwe nekupa UV mwaranzi kudzivirirwa.

10. Inosimudzira mhasuru metabolism

Taro ipfuma sosi yemagnesium uye vhitamini E ^[14] . Ose ari maviri ave achizivikanwa kukurudzira metabolism uye kuchengetedza zvakajairwa mhasuru basa. Magnesium mukudya haigone kutamisa chiitiko chemuviri. Inogona kuvandudza gait kumhanya, kusvetuka kuita, kubata simba, nezvimwewo Vitamin E inogona kuratidza inoshanda kubata nemhasuru kuneta uye contractile ^{[gumi neshanu]} zvivakwa. Taro zvakare ine makabhohaidhiretsi ayo akakosha kuti mhasuru ipore uye simba rinotumira nguva yakasimba yekurovedza muviri.

11. Inochengetedza zvirinani kuona

Vitamin A se beta-carotene uye cryptoxanthin ndiwo makuru antioxidants mu taro anovandudza kuona uye hutano hwese hwemaziso. Vitamin A yakaratidzirwa kubatsira mukukodza maziso akaoma. Izvo zvinoderedzawo njodzi yekuona kurasikirwa kunogona kuitika kubva mukushomeka kwemacular. Vitamin A inosanganiswa ne lutein inogona kubatsira kuvandudza mamiriro ezvinhu kune vanhu vanorasikirwa nepariperi kuona ^{[gumi neshanu]} .

Maitiro Ekubatanidza Taro Midzi Mune Kudya

Midzi yeTaro inogona kuverengerwa mukudya nenzira dzakawanda. Mitsara yavo mitete inogona kubikwa uye kugadzirwa machipisi. Kana dzikatemwa kuita zvidimbu zvidiki, dzinogona kukangwa uye kusanganiswa nesiriracha muto. Sezvo ivo vachipa kuravira kwe nutty nechinhu chidiki chekutapira, dzinogona kushandiswa kugadzirira taro midzi upfu, uye nekudaro inosaswa pamusoro pebhodhoro tii, kofi inotonhorera, latte kana muffin.

Taro inogona kushandiswa mukari kana kungoita isina kudzika yakakangwa nembatatisi. Inoshandiswa zvakare mune yakakurumbira dhishi yeHawaii inonzi Poi uko inosvuurwa uye kupiswa, uye yakazoshambidzwa kuti ipe iyo inotsvedzerera uye yakasviba kugadzirwa. Iyo imwechete taro midzi yehupfu inogona zvakare kushandiswa sechinhu chikuru chemakeke akabikwa, mapeke kana yogati yechando uye ice cream. Mudzi uyu unowanikwa zvakare seupfu mumusika uye unogona kushandiswa kugadzira mapancake anoshamisa.

Side Migumisiro YeTaro Mudzi (Arbi)

Taro ine yakawanda makabhohaidhiretsi uye starch. Starch ^[16] inowanzo kuputswa kuita glucose ndokushandurwa kuita simba. Kuwedzeredzwa kwemakabohydrate kuburikidza netaro kwaizoita kuti muviri uuchengete semafuta, uye izvo zvinogona kutungamira mukuwedzera huremu.

Kudya huwandu hwakawanda hwe makabhohaidhiretsi kupfuura zvaidiwa pazuva, kunogona kuwedzera huwandu hweshuga yeropa, zvobva zvatiisa panjodzi huru yechirwere cheshuga. Zvakare, zviri nani kuti urege kuwedzera zvimwe zvakawanda senge bhotoro, mukirimu wakasviba uye mamwe mafuta zvikamu pazviri, izvo zvinogona kuwedzera koriori yekudyiwa.

Nekudaro, zvinokurudzirwa kuti udye taro midzi ingave padivi dhishi kana senge kamwe chete starchy yekudya pazuva pamwe nemimwe miriwo. Izvo zvinochengeta chikafu chakaringana pasina kuita kuti chinyanye kurema pamakori.

Taro Root (Arbi) Allergies

Mimwe yemidzi taro midzi ^[17] ine kemikari kadiki, yakaita sekristaro, mune yakasvibirira kana isina kubikwa fomu. Chinhu ichi chinonzi calcium oxalate uye chinoita semushonga wepanyama. Kudya mbishi kana isina kubikwa taro midzi inogona kuputsa aya makemikari, uye iwe unganzwa senge senge manzwiro muhuro nemukanwa, nekudaro zvichikonzera kuwanda kukuru.

Kushandiswa kweiyo oxalate kunogona kutungamira kune kuumbwa kweitsvo muvanhu vane hunyanzvi. Saka kubika taro zvakanaka kunogona kudzivirira izvi nyore. Mune dhishi reHawaii Poi, taro yakanyatso kubikwa usati waisanganisa mupurpiti. Shizha rinofanirwa kunge rakabikwa kwemaminetsi makumi mana nemashanu uye macorms kweinenge awa rimwe chete, kuti aparadze huturu hwese hunokuvadza.

Wona Chinyorwa Mareferenzi

[1]Taro. Kudzorerwa kubva ku http://www.fao.org/docrep/005/AC450E/ac450e04.htm
[piri]Brown, A. C., & Valiere, A. (2004). Mushonga wekushandisa poi. Kudya zvinovaka muviri mukutarisirwa kwemakiriniki: chinyorwa chepamutemo cheTufts University, 7 (2), 69-74.
[3]Mbatatisi, mufarinya, taro zvakanaka kune vane chirwere cheshuga. Philippine Kanzuru Yehutano Ongororo Uye Kubudirira.
[4]Adane, T., Shimelis, A., Negussie, R., Tilahun, B., & Haki, G. D. (2013). Mhedzisiro yekugadzirisa nzira pane iyo Proximate kuumbwa, zvicherwa zvemukati uye zvinopesana nezvikafu zveTaro (Colocasia esculenta, L.) kukura muEthiopiya. Africa African Chikafu, Kurima, Kudya zvinovaka muviri nekusimudzira, 13 (2).
[5]Baião, D., de Freitas, C. S., Gomes, L. P., da Silva, D., Correa, A., Pereira, P. R., Aguila, E.,… Paschoalin, V. (2017). Polyphenols kubva kuRudzi, Tubercles uye Zviyo Zvakaputirwa muBrazil: Chemical uye Nutritional Characterization uye Maitiro Awo paHutano hweVanhu uye Zvirwere. Nutrients, 9 (9), 1044.
[6]Gibellini, L., Pinti, M., Nasi, M., Montagna, J. P., De Biasi, S., Roat, E., Bertoncelli, L., Cooper, E. L.,… Cossarizza, A. (2011). Quercetin uye kenza chemoprevention. Zviratidzo-zvakavakirwa zvinowirirana uye imwe nzira yekurapa: eCAM, 2011, 591356.
[7]Kundu, N., Campbell, P., Hampton, B., Lin, CY, Ma X, Ambulos, N., Zhao, XF, Goloubeva, O., Holt, D., & Fulton, AM (2012). Antimetastatic chiitiko chakasarudzika kubva kuColocasia esculenta (taro). Anticancer Zvinodhaka, 23 (2), 200-211.
[8]Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C. L., Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P.,… Burley, V. J. (2013). Kudya kwefibha yekudya uye njodzi yehutano hwemwoyo: yakarongeka ongororo uye meta-ongororo. BMJ (Ongororo yekliniki ed.), 347, f6879.
[9]Chandrasekara, A., & Josheph Kumar, T. (2016). Midzi uye Tuber Zvirimwa seChinoshanda Chikafu: Ongororo paPhytochemical Constituents uye Yavo Inogona Hutano Kubatsira. Yepasi rose magazini yesainzi yechikafu, 2016, 3631647.
[10]Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, shuga uye kufutisa. Nutrients, 3 (3), 341-369.
[gumi neimwe]Savage, Geoffrey & Dubois, M. (2006). Mhedzisiro yekusvetuka nekubika pane oxalate zvemukati zvemashizha etaro. Yepasi rose magazini yesainzi yezvokudya uye chikafu. 57, 376-381.
[12]Higgins JA, (2004). Resistant starch: metabolic mhedzisiro uye inogona kuve hutano mabhenefiti, Zvinyorwa zveAOAC International, 87 (3), 761-768.
[13]Howarth, N. C., Saltzman, E., & Roberts, S. B. (2011). Dhijitari fiber uye uremu mutemo. Nutrition Ongororo. 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). Ganda revanhu, kuchembera uye antioxidants. Zvinyorwa zveMedical Plants. 6, 1-6.
[gumi neshanu]Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Magnesium Inogona Kukwidziridza Exercise Performance?. Nutrients, 9 (9), 946.
[16]Coombes JS, Rowell B, Dodd SL, Demirel HA, Naito H, Shanely RA, Simba SK. 2002, Mhedzisiro yevhitamini E kushomeka pakuneta uye mhasuru contractile zvivakwa, European Journal YeApplied physiology, 87 (3), 272-277.
[17]Rasmussen, H. M., & Johnson, E. J. (2013). Nutrients yeziso rinokwegura. Kupindira kwemakiriniki mukukwegura, 8, 741-748.