Isu tose takatambura marwadzo ekudya makarotsi akabikwa mushwa sevana. Kunyange zvazvo kushungurudzika kwehuduku kungangodaro kwakakutyisa iwe kubva kumakaroti nokusingaperi, vazhinji zvakanakira karoti waranti yekuti utange kusanganisira iyi muriwo mukudya kwako zvakare, kunyangwe mune mamwe mafomu anonakidza! Vanamai vedu vachichema chema nekaroti, aitove munhu asina kumboboorwa mumusoro.
Nekudaro, chokwadi chenyaya ndechekuti makaroti ane hutano hwakanyanya uye iwe unogona kuwana zvese zvinobatsira zvekaroti uye kunakidzwa nekuravira kana iwe ukaigadzirira innovative pasina kuwedzera. Uye kana zvakadaro, iwe waisaziva, mabhenefiti emakaroti hazvingogumiri pakuona zviri nani. Pano tinokupa kuderera kwakakwana pane zvose zvinoshamisa zvinobatsira zvekaroti.
Poshi. Nutrition
piri. Pakudyiwa Zvakanaka
3. Maziso
Four. Yakaderedzwa Cancer Risk
5. Ropa Ropa Kudzora
6. Mwoyo
7. General Health
8. Idya Karoti Zvakawanda Kuti Uwane Mabhenefiti Akawanda
9. FAQs
Nutrition
Karoti inonzi yakatanga kurimwa muCentral Asia, Persia neAfghanistan. Zvisinei, munguva idzodzo dzekare, muriwo uyu wakanga usinganyanyi kufanana nezvatinodya iye zvino. Muti wacho wakanga uri wemuti, uri mudiki mukukura uye waiva nemavara akasiyana-siyana sepepuru yeyero, tsvuku, uye jena. Purple karoti zvichiri kushandiswa kuNorth India kugadzira iyo yakaviriswa probiotic chinwiwa, kanji. Kunyange zvisingakwanisi kusimbiswa, zvinonzi maDutch akagadzira yellow karoti kuti tinodya nhasi.
Kunhuhwirira, kuravira uye ukuru hwemuriwo uyu zvinosiyana zvichienderana nekusiyana, zvisinei, kana zvasvika kune mabhenefiti emakaroti, iwo ese anenge akaenzana anobatsira. Makaroti akapfuma mune zvinovaka muviri uye hafu yekapu yemakaroti ine 25 makorikori; 6 g makabhohaidhiretsi; 2 g fiber; 3 g shuga uye 0.5 g mapuroteni.
Zano: Makarotsi inzvimbo yakakura yemavhitamini akakosha nemamineral sevhitamini A, vitamini K , potassium, vhitamini C, calcium uye iron.
Pakudyiwa Zvakanaka
Chinhu chinonakidza pamusoro pemakaroti ndechekuti kukosha kwavo kwekudya kunoshanduka kana kubikwa. Kusiyana nemimwe miriwo inorasikirwa nehuwandu hwekukosha kwayo kwemuviri mushure mekubikwa, zvinobatsira zvemakaroti zvakanyanya kana zvabikwa. Semuenzaniso, zvikamu zvitatu chete kubva muzana zve beta carotene mumakarotsi zvinowanikwa kwatiri kana tichidya makarotsi ari muchimiro chawo mbishi. Zvisinei, 39 muzana ye beta carotene inobatsira inowanikwa kwatiri patinosvira, fry kana kubika karoti.
Imwe yedzakanakisa nzira dzekuwana zvakanyanya mabhenefiti emakaroti ndeyekudya se gajar ka halwa uko karoti inogezwa, inononoka-yakabikwa nemukaka uye shuga uye yakashongedzwa nenzungu. Chirafu chinonaka uye chine hutano chechando! Mune fomu yavo yakasvibirira, makarotsi emwana kana mini-karoti chikafu chakakurumbira chedieters uye vane hutano-vanoziva. Mumapati, unoita zvirinani kunhonga dip nechimuti chekarotsi pane chimedu! Hutano chikafu aficionados vanofarirawo zvakatetepa zvakachekwa, makarotsi machipisi izvo zvinowanikwawo kubva kune mamwe mabhureki.
Zano: Kudya makarotsi akawanda kunoshandura ganda rako reyero; chirwere chinonzi carotenemia.
Maziso
Rangarira zvawakaudzwa uchiri mwana, kuti kudya makarotsi kunodzivirira husiku-upofu? Zvakanaka, ichokwadi kuti karoti dzinowedzera kune general utano hwemaziso . Makarotsi ane vhitamini A yakawanda , izvo zvinokosha pakuona zvakanaka. Muchokwadi, kushomeka kwevhitamini A kunogona kukonzera xerophthalmia inonziwo husiku hupofu. Vitamin A inochengetawo mapapu edu, ganda uye hunyanzvi hwekuziva muhutano hwakanaka. Iyo beta carotene uye alpha-carotene mumakarotsi inoshandurwa kuita vhitamini A mumuviri. Karoti zvakare ine antioxidants se lutein inodzivirira retina uye lenzi yeziso.
Zano: Zvidzidzo zvakaratidza kuti kudya zvinopfuura maviri masevhisi emakarotsi kunodzivirira vakadzi kubva mukukudziridza glaucoma.
Yakaderedzwa Cancer Risk
Zvakanakira karoti dzakawanda . Zvidzidzo zvakaratidza kuti kudya chikafu chakapfuma mucarotenoids kunogona kukupa kudzivirira kubva kune mamwe marudzi egomarara senge prostate, colon, mazamu uye kenza yemudumbu. Muchokwadi, ongororo ichangoburwa yakabudiswa muAmerican Journal of Clinical Nutrition yakawana kuti vanhu vakadya chikafu chakapfuma mucarotenoids zvakare vane 21 muzana yakaderera yekenza yemapapu.
Zano: Makarotsi ane maviri mhando dze antioxidants — carotenoids (orenji neyero) uye anthocyanins (tsvuku nepepuru)—inopa makarotsi ruvara rwawo.
Ropa Ropa Kudzora
Makarotsi ane zvakawanda zvinobatsira kumunhu ari kurwara nechirwere cheshuga. Vanoita snack yakanakisa kune mumwe munhu ari kutambura kubva kumusoro mazinga eshuga eropa . Kunyangwe makarotsi achitapira, akapfuma mune soluble fiber inobatsira kuchengetedza shuga yeropa uye insulin mazinga ari pasi pekutonga uye inobatsira mafambiro ako ehuturu zvakare. Makarotsi akasvibira kana akaomeswa zvakare akadzikira pane iyo glycemic index, zvinoreva kuti haawedzere mazinga eshuga yeropa uye, panzvimbo pacho, anokupa simba rakadzikama.
Mukuwedzera, zvidzidzo zvakaratidza kuti zvimwe zvinovaka muviri sevhitamini A mukati makarotsi anobatsira mukudzora shuga yeropa . Zvidzidzo zvakaratidzawo kuti kugara uchidya fiber kunogona kuderedza njodzi yekukura Type 2 chirwere cheshuga ; uye kune avo vanotova nechirwere ichi, fiber inogona kubatsira kuderedza mazinga eshuga yeropa.
Zano: Makarotsi inzira yakanaka yekuderedza kushuva kwekudya sezvo iine matani efiber nemvura uye yakaderera zvakanyanya mumakori.
Mwoyo
Kana iwe uchida moyo une hutano ungafara kunzwa nezve mabhenefiti emakarotsi ehutano hwemoyo. Zvidzidzo zvakaratidza izvozvo kudya chikafu chakapfuma mumiriwo ane mavara akafanana makarotsi anoderedza njodzi yekuva nechirwere chemoyo . Kutaura zvazviri, chidzidzo cheDutch chakaratidza kuti kudya zvakadzika zvibereko zveorenji ne 25 g chete zvinogona kutungamirira 32% ngozi yakaderera yechirwere chemoyo.
Makarotsi anobatsirawo mukugadzirisa BP . Iyo mineral, potassium, inowanikwa mumakarotsi, inobatsira mukuenzanisa mazinga e sodium uye mukuibvisa kubva mumuviri.
Zano: Kunzwa kuzvimba? Iva nekapu yemakarotsi. Iyo potassium inobatsira kudzora kuvakwa kwemvura mumuviri wako.
General Health
Kana uri kutarisa vandudza hutano hwako uye kusadzivirirwa, tanga kuwedzera makarotsi pakudya kwako. Mavhitamini A uye C anosimbisa immune system yako uye anovandudza kugona kwemuviri wako kuzvirapa. The zvinovaka muviri mumakarotsi vane yakasimba antioxidant uye anti-inflammatory properties. Muchokwadi, makaroti ane rima-ruvara akapfuma mune antioxidant zvinhu.
Zano: Makarotsi anogona kuchengeta mapfupa ako akasimba uye akakosha sezvo aine vhitamini K uye akati wandei mavhitamini B.
Idya Karoti Zvakawanda Kuti Uwane Mabhenefiti Akawanda
Idya makarotsi akawanda mune zvese zviri zviviri mbishi uye zvakabikwa fomu kuitira zvakanyanya mabhenefiti. Idya yakaderera GI makarotsi mumhando yemasaladhi kana kuwedzera iwo kune slaws uye raita kana kudya setsvimbo ne hummus yako uye akarembera curd dips. Iwe unogona zvakare blitz mbishi makarotsi mujusi uye smoothies. Nekudaro, kuti uwane zvese zvinobatsira zve fiber , ita shuwa kuti unonwa iyo isina kusefa. Makarotsi mbishi anogonawo kubikwa.
Shandura orange dzacho kuita tangy achaar kana kukwenya pazvimiti zvepurple zvakaviriswa wapedza kunwa matumbu ese. kanji. Shandura makarotsi akabikwa mundiro dzinonaka sedzekuchamhembe kweIndia gajar kill , kana sekuzadza mapai. Iwe unogona zvakare kuzvisanganisa kuita soup inonaka kana kungoigocha nemafuta emuorivhi, zvinonhuwira uye garlic powder. Makarotsi zvakare anoravira zvinoshamisa kana ashandurwa kuita senge gajar ka halwa, keke rekaroti rakanyorova , makeke uye ice-cream.
Zano: Makarotsi akapenya nemushonga wemepu uye guruva resinamoni rinogadzira chikafu chinotapira.
FAQs
Q. Vane chirwere cheshuga vanogona kudya makarotsi here?
TO. Hongu, vane chirwere cheshuga vanogona kudya karoti. Muchokwadi, ivo vanowanzorairwa kuti vadaro sezvo ivo vakapfuma mu soluble fiber, ivo vane GI yakaderera uye zvakare yakaderera mumacalorie. Uyezve, vari kuzadza.
Q. Makarotsi mbishi zviri nani here kana kubikwa?
TO. Zvose zvine zvazvinobatsira. Nepo makarotsi akaomeswa achigadzira yakaderera GI snack, iyo yakabikwa fomu inoita kuti beta carotene igaye nyore nemiviri yedu.
