Purple Makarotsi: Hutano Kubatsirwa, Zvishandiso Uye Recipe

Mazita Akanakisa Evana

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Kana iwe wakamboenda kuchitoro, unofanira kunge wakaona macarrots mumarudzi akasiyana siyana senge orenji, chena, pepuru, tsvuku uye yero. Chero angave mavara avo, ese marudzi eakaroti akapfuma mune zvinovaka muviri, kunyanya epepuru karoti ayo akazara akazara nema antioxidants.

Makarotsi akarimwa anogona kusiyaniswa mumapoka makuru maviri: Ekumabvazuva-mhando karoti (yepepuru uye yero karoti) uye eWestern-mhando makarotsi (orenji, tsvuku, yero uye machena macarroti) [1] . Nhasi, maEarrot-erudzi makarotsi akatsiviwa nevekuMadokero-mhando makarotsi [piri] .

Sezvineiwo, makarotsi pakutanga aive machena kana epepuru muvara. Uye mazuva ano macolorani-mavara macarroti atinowanzoona muzvitoro anogona kunge akagadzirwa nekuda kwekuchinja kwemajini kubva murudzi rutsva rwemakaroti yeyero.

Purple karoti ndiwo manyuko akanaka emavitamini nemaminerari uye ane zvine simba antioxidants anonzi anthocyanins ane mhedzisiro pane hutano hwako [3] .

Muchikamu chino, tichaongorora nezve hutano mabhuru epepuru uye karoti yekuzvidya.

Ruzivo rwehutano rwePepuru Karoti

Mhando dzese dzekarotsi dzakapfuma muhutano hwakasiyana sevhitamini A, vhitamini C, vhitamini B6, vhitamini E, vhitamini K, fiber, potasium, phosphorus, riboflavin, niacin, thiamine, iron uye calcium.

Nekudaro, karoti dzepepuru zvine huwandu hwakanyanya hweanthocyanins iyo inopa michero nemiriwo yavo ruvara rwepepuru. Purple mbatatisi, yepepuru kabichi, matema mazambiringa, plums, eggplant uye mabheribheri mimwe yemichero yepepuru-nemichero uye miriwo ine yakanyanya anthocyanin zvemukati. Anthocyanins ane mavara-akasanganiswa emvura pigments ari eboka re phenolic re antioxidants ayo anobatsira hutano hwako munzira dzakawanda. [4] [5] .

Hutano Kubatsirwa KwePepuru Karoti

1. Ngaayamure mukudzikira uremu

Kudya macarrots epepuru kunogona kukuchengetedza uchinzwa kuzara kwenguva yakareba uye kudzikisira chishuwo chako, nekuda kweiyo fiber zvemukati [6] . Chidzidzo che2016 chakaratidza kuti vanhu vanodya zvakanyanya anthocyanin-zvakapfuma zvekudya zvinogona kubatsira mukurema uye kudzivirira kufutisa [7] .

2. Inogona kudzikisa metabolic syndrome njodzi

Metabolic syndrome iboka remamiriro ezvinhu anowedzera njodzi yeshuga, chirwere chemwoyo uye sitiroko. Chidzidzo chakaburitswa muThe Briteni Chinyorwa cheNutrition chakawana kuti yakakwira-makabhohaidhiretsi, kudya kwemafuta ane mafuta kwakapa makonzo kuwedzera kukwirisa kweropa, chiropa fibrosis, moyo wefibrosis, kusagadzikana kweshuga kushivirira uye mafuta emudumbu akapihwa muto wepepuru karoti, izvo zvakakonzera kuvandudzwa glucose shiviriro, yemoyo uye yechiropa dhizaini uye mashandiro nekuda kweiyo antioxidant uye inorwisa-kupisa zvimiro zveanthocyanins [8] .

3. Deredza cholesterol mazinga

Kuvapo kweanthocyanins mune karoti dzepepuru kunogona kudzikisa njodzi yehutano hwemwoyo nekuchengetedza yako cholesterol mazinga mukutarisa. Anthocyanins inogona kubatsira kudzikisa cholesterol yakaipa uye kuwedzera cholesterol yakanaka [9] [10] .

4. Yakaderera yekuzvimba mamiriro

Chirwere chinoputira chirwere (IBD) izwi remumbure rinoshandiswa kutsanangura mamiriro ezvinhu anokonzera kuzvimba kusingaperi munzira yekugaya.

Zvipfuwo uye bvunzo-chubhu zvidzidzo zvakaratidza kuti karoti dzepepuru dzinogona kugadzirisa mamwe maronda emuviri (IBD), senge ulcerative colitis. Chidzidzo che2018 chakaburitswa muPreventive Nutrition uye Chikafu Sayenzi yakashuma kuti mbeva dzine colitis dzakapihwa puruvara karoti poda, zvichikonzera kudzikira kukuru mukuzvimba [gumi neimwe] .

Chimwe chidzidzo chakabudiswa mumagazini Kudya uye Kushanda chakaratidza mhedzisiro yeanthocyanin-yakapfuma yepepuru karoti pakudzikisa kuzvimba kunosangana neBD [12] .

5. Dai kudzikira chirwere cheshuga

Kufutisa kana kufutisa kunowedzera njodzi yeshuga. Uye zvidzidzo zvakaratidza kuti kuwedzera kudyiwa kwezvikafu zvakapfuma muanthocyanins kunogona kubatsira mukugadzirisa nekudzivirira njodzi yeshuga [13] [14] .

6. Inogona kubata chirwere chegomarara

Purple makarotsi akakwirira muanthocyanins iyo inoratidza anti-kenza zvivakwa. Chidzidzo che2018 chakaratidza makonzo akafumurwa nekenza-inosimudzira makemikari akapihwa chikafu chinowedzerwa nepepuru karoti yakabviswa, izvo zvakakonzera kudzikisira kukura kwekenza [gumi neshanu] .

Chimwe chidzidzo chakaburitswa muWorld Journal yeGastroenterology chakaratidza kuti kudya michero yepepuru nemiriwo zvinoderedza mukana wekenza yemukenza. [16] .

7. Dambudziko reAlzheimer's Lower risk

Zvidzidzo zvakaratidza kuti anthocyanins inoshanda mukudzivirira kubva ku neurodegenerative kusagadzikana senge chirwere cheAlzheimer uye inogona kubatsira kuvandudza kugona kwekuziva [17] .

Nzira dzekuwedzera Purple Makarotsi Mune Zvako Zvokudya

• Gira kana kucheka karoti dzepepuru uye wedzera kumasaladi ako.
• Sunga karoti yepepuru nemafuta emuorivhi, mhiripiri uye munyu.
• Wedzera ivo mumajusi ako uye smoothies.
• Grate ivo uye wedzera kune ako anotapira madhishi.
• Pheka yepepuru karoti uye wedzera kune hummus.
• Wedzera karoti dzepepuru kumasobho, stews, broths, stir-fries nedzimwe ndiro.

Mufananidzo Ref: TimesofIndia

Purple Makaroti Recipe

Yakakangwa yepepuru karoti ine nhema sesame dukkah [18]

Zvisungo:

• 900 gm yepepuru karoti, hafu hafu kureba
• 4 garlic clove, yakasvuurwa
• 3 madonhwe matsva thyme
• 3 tbsp extra-virgin olive olive
• ¼ tsp munyu
• 1 tbsp nhema sesame mbeu
• ¼ mukombe wakachekwa zvakagadzirwa nepistachios
• 1 tsp coriander poda
• 1 tsp kumini yeupfu

Maitiro:

• Preheat oven kusvika ku400 degrees Fahrenheit. Isa pepa kana pepa pepa pani yekubheka.
• Isa karoti, gariki uye thyme pani. Dzadza 2 tbsp maorivhi uye mwaka nemunyu. Kanda musanganiswa zvakanaka uye ugozvocha kwemaminitsi makumi maviri nemashanu kusvika makumi matatu kusvikira makarotsi atendeuka. Wobva warasa thyme.
• Zvichakadaro gadzirira dukkah nekuwedzera mapistachios, mbeu yesesame, coriander uye kumini upfu uye munyu mupani uye ubike iyo kwemaminetsi maviri kusvika maviri kusvika inodziya uye inonhuwirira.
• Plate, isa karoti uye gariki. Dhonza 1 tbsp maorivhi uye kusasa iyo dukkah pairi.

Mufananidzo Ref: Eatingwell

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