Maubwino 11 Opatsa Thanzi Labwino Wa Muzu wa Taro (Arbi)

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Mizu ya Taro (Arbi) ndi yamtunduwu ^[1] Colocasia ndi banja Araceae ndipo amapezeka makamaka ku South Central Asia, Malay Peninsula ndi India. Idafalikira pakapita nthawi ku South East Asia, Japan, China, Pacific Islands kenako Arabia, Africa. Chifukwa chake, tsopano imawonedwa ngati mbewu yotentha yomwe imagawidwa ndikulimidwa kulikonse.

Taro ndi chomera chosatha, chokhwima chomwe chimatha kutalika kwa mita imodzi kapena awiri. Ili ndi kamangidwe konga corm, kamene mizu yake imakulira kutsika ili ndi mizu yoluka, yomwe ili mita chabe pansi pa nthaka. Ma corms ndi akulu komanso ozungulira ndipo amadziwika kuti ndi odyedwa.

Mtengo Wabwino Wa Muzu wa Taro (Arbi)

Magalamu 100 a Taro (Lehua) ali ndi pafupifupi ^[ziwiri]

Makilogalamu 372.6 a mphamvu ndi mphindi za fructose (0.1 gram), shuga (0.1 gram), thiamine (0.05 magalamu), riboflavin (0.06 magalamu), niacin (0.64 magalamu), zinc (0.17 magalamu), mkuwa (0.12 magalamu) ndi boron (0,12 magalamu).

• 1.1 magalamu mapuloteni
• 0,2 magalamu mafuta
• Phulusa 1 gramu
• 3.6 magalamu a fiber
• 19.2 magalamu wowuma
• 1.3 magalamu CHIKWANGWANI sungunuka
• Mamiligalamu 15 vitamini C
• Makilogalamu 38 a calcium
• 87 mamiligalamu phosphorous
• 41 milligrams magnesium
• Mamiligalamu 11 sodium
• 354 milligrams potaziyamu
• 1.71 milligrams chitsulo.

Magalamu 100 a Taro (Lehua) ali ndi pafupifupi

Ma calories 468 a mphamvu ndi mphindi za fructose (0.2 magalamu), shuga (0.2 magalamu), thiamine (0.07 magalamu), riboflavin (0.05 magalamu), niacin (0.82 magalamu), zinc (0.21 magalamu), mkuwa (0.10 magalamu) ndi boron (0,09 magalamu).

• 1.9 magalamu mapuloteni
• 0,2 magalamu mafuta
• 1.8 magalamu phulusa
• 3.8 magalamu a fiber
• 23.1 magalamu wowuma
• 0,8 magalamu CHIKWANGWANI sungunuka
• Mamiligalamu 12 vitamini C
• 65 mamiligalamu calcium
• 124 mamiligalamu phosphorous
• XMUMX milligrams magnesium
• 25 milligrams sodium
• 861 milligrams potaziyamu
• 1.44 milligrams chitsulo.

Ubwino Wathanzi la Muzu wa Taro (Arbi)

1. Sakanizani shuga wamagazi

Anthu omwe amadya chakudya chokhala ndi glycemic index ali ndi mwayi wocheperako matenda amtima ndi matenda ashuga. Taro ali ndi index yotsika ya glycemic, yomwe mwachilengedwe imathandiza odwala matenda ashuga kuti aziwongolera magazi awo ^[3] shuga moyenera. Kupirira kwakuthupi kumakulirakulira chifukwa kuchuluka kwa magazi m'magazi kumakhala pang'ono, samatsika kwambiri chifukwa cha kupanga insulin.

Mizu ya Taro imathandizanso kuchuluka kwa magazi m'magazi omwe amatsitsa ndikuwongolera lipids ndi triglycerides, potero zimathandizira kuwonda ndi kukonza BMI. Ili ndi michere yokwanira monga protein, calcium, thiamine, phosphorus, riboflavin, niacin ndi vitamini C, kuti khungu likhala ndi thanzi labwino.

2. Kuchepetsa thanzi m'mimba

Muzu wa Taro uli ndi zotupa zambiri. Mbeu ya muzu ndi gwero lofunikira kuti thanzi lathu likhale ndi thanzi labwino, chifukwa limakulitsa unyinji wathu. Kuchuluka kumeneku kumapangitsa kuyenda kosavuta kudzera mu ^[4] matumbo. Kumwa chakudya chokwanira kumathandiza kupewa kudzimbidwa komanso matenda am'mimba. Imayang'aniranso kulakalaka chakudya, monga momwe timamvera.

Popeza thupi lathu silingathe kugaya zakudya zamagetsi kapena wowuma mosagwiritsa ntchito bwino, amakhala kwakanthawi m'matumbo mwathu. Pofika pachimake, zimadyedwa ndi tizilombo tating'onoting'ono, zomwe zimalimbikitsa kukula kwa bakiteriya.

3. Amathandiza kupewa khansa

Mizu ya Taro imakhala ndi ma polyphenols omwe amapangidwa ndi mankhwala omwe amapangidwa ndi mankhwala ndi mankhwala ophera tizilombo omwe ali ndi maubwino angapo athanzi, kuphatikiza ^[5] pewani khansa. Quercetin ndiye polyphenol wamkulu wopezeka muzu wa taro, womwe ndi chinthu chofunikira kwambiri pamaapulo, anyezi ndi tiyi.

Quercetin imatha kukhala ngati 'chemopreventers', chifukwa imatha kuletsa kukula kwa maselo a khansa. Ili ndi zida za antioxidant zomwe zimapewa kuwonongeka kulikonse kwa makutidwe ndi okosijeni zimakhala ndi zotsatira za apoptotic ^[6] zomwe zimalepheretsa kuchuluka kwa maselo a khansa magawo osiyanasiyana. Malinga ndi kuyesa komwe kunachitika mu chubu choyesera, maselo a taro adatha kuletsa kukula kwa ma prostate ndi ma cell ena a khansa ya m'mawere, koma osati onse. ^[7]

4. Kuteteza matenda amtima

Muzu wa Taro umakhala ndi wowuma wowonjezera komanso ulusi wazakudya. Madokotala amalimbikitsa kudya bwino kwa fiber kuteteza matenda amtima ndi mitima ^[8] . CHIKWANGWANI chimathandiza kwambiri kuchepetsa LDL, yomwe ndi cholesterol yoyipa. Wosakaniza wowuma wapezeka kuti mizu ya taro ili ndi maubwino angapo amadzimadzi. Imachepetsa mayankho a insulinemic, imapangitsa kuti thupi likhale ndi chidwi chambiri, imakhutitsa chakudya komanso imachepetsa kusungira mafuta. Chifukwa chake kuyenda kwa magazi kumakhala koyenera, kopanda zotchinga, motero mtima umakhala wathanzi komanso wogwira ntchito.

5. Zimalimbikitsa chitetezo chamthupi

Mizu ya Taro ndi mbewu zina zolimba zimathandiza kwambiri pakukula kwa chitetezo chamthupi. Ali ndi zabwino zambiri pathanzi komanso thanzi. Ndi antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic ndi ^[9] mankhwala opha tizilombo. Zonsezi zitha kuthandizidwa mwathanzi kuzinthu zamagulu omwe amapezeka mu taro, omwe ndi phenolic mankhwala, glycoalkaloids, saponins, phytic acid ndi mapuloteni a bioactive. Vitamini C alipo amalimbitsa thupi lathu ndikuteteza thupi kumatenda ofala monga chimfine, chifuwa, chimfine, ndi zina. Ma antioxidants amalepheretsa zopewera zaulere mthupi ndikupewa kuwonongeka kwama cell.

6. Zimathandiza kuti magazi aziyenda bwino

Mizu ya Taro imakhala ndi wowuma wosagwirizana, womwe nthawi zambiri umakhala wowuma ^[10] zomwe sizimakumbidwa bwino m'matumbo ang'onoang'ono ndipo zimaperekedwa m'matumbo akulu. Wosasunthika wowuma amakhala ngati gawo labwino lomwe limathandizira kuyaka ndi kupanga kwamafuta acid. Ili ndi zabwino zambiri zathanzi. Mayankho a Postprandial glycemic ndi insulin amachepetsedwa, cholesterol ya m'magazi ndi triglycerides zimatsitsidwa ndikusintha thupi lathunthu la insulin. Kusungira mafuta kumachepetsedwa motero kusunga mitsempha yamagazi kuti igwire ntchito pali zotheka zochepa zoletsa.

7. Amalimbikitsa khungu labwino

Vitamini A, vitamini E ndi ma antioxidants ^{[khumi ndi chimodzi]} amapezeka muzu wa taro, womwe umalimbikitsa khungu lalikulu. Mavitamini onse ndi ma antioxidants amadziwika kuti amatsitsimutsa maselo owonongeka ndikuchepetsa makwinya ndi zipsera pakhungu. Amathanso kulimbana ndi kuwonongeka kwakanthawi kwaulere ndikupereka mawonekedwe abwino pakhungu. Izi zimachitika ndikukhudza mayendedwe amtundu wama cell, omwe amachititsa kuwonongeka kwa khungu. Chifukwa chake amateteza pantchito yotupa, photodamage kapena makwinya.

8. Amathandizira kuchepa thupi

Taro ili ndi kuchuluka kwa fiber. Kugwiritsa ntchito fiber, kusungunuka kapena kusungunuka, kwadziwika kuti kumawonjezera kukhutira pambuyo pa chakudya ndikuchepetsa njala ^[12] zolakalaka. Izi ndichifukwa choti CHIKWANGWANI chimalepheretsa chinyama kuti chikhale chomata, ndikupangitsa kuti chikhale chotupa, chomwe chimayenda mozungulira matumbo pang'onopang'ono, koma mosavuta. Zakudya zamagetsi zimatithandiza kukhala okhazikika kwanthawi yayitali ndipo potero timadya ma calories ochepa.

9. Ali ndi malo ochepetsera kukalamba

Monga taro ali wolemera ^[13] antioxidants. Zimathandiza mwachilengedwe pakukalamba kwamaselo. Antioxidants amakonza maselo owonongeka ndikuwasintha ndi ma cell atsopano, motero amateteza thupi kwanthawi yayitali. Amathanso kulimbana ndi matenda ena, komanso amateteza kuwala kwa UV.

10. Amalimbikitsa kuchepa kwa thupi

Taro ndi gwero lolemera kwambiri la magnesium ndi vitamini E ^[14] . Zonsezi zakhala zikudziwika kuti zimapangitsa kuti thupi likhale lolimba komanso limakhala ndi minofu yabwino. Mankhwala a magnesium mu zakudya sangathenso kuchita masewera olimbitsa thupi. Ikhoza kupititsa patsogolo kuthamanga, kudumpha, kulimba mphamvu, ndi zina zotero Vitamini E ikhoza kukhala yothandiza kuthana ndi kutopa kwa minofu ndi contractile ^{[khumi ndi zisanu]} katundu. Taro imakhalanso ndi chakudya chofunikira kwambiri kuti minofu ipezenso mphamvu ndikutulutsa gawo lolimbitsa thupi.

11. Kusunga masomphenya abwino

Vitamini A monga beta-carotene ndi cryptoxanthin ndiwo ma antioxidants akulu mu taro omwe amathandizira kuwona ndi thanzi lathunthu. Vitamini A yatsimikiziridwa kukhala yothandiza pakuthira kwa maso owuma. Amachepetsanso chiopsezo chotaya masomphenya chomwe chingachitike chifukwa cha kuchepa kwa macular. Vitamini A wophatikizidwa ndi lutein zitha kuthandiza kusintha zinthu kwa anthu omwe alibe zotumphukira ^{[khumi ndi zisanu]} .

Momwe Mungaphatikizire Muzu wa Taro Muzakudya

Mizu ya Taro imatha kuphatikizidwa mu zakudya m'njira zingapo. Zingwe zawo zochepa amatha kuziphika ndikupanga tchipisi. Mukazidula mutizidutswa tating'ono ting'onoang'ono, amatha kuzikazinga ndikuphatikizana ndi msuzi wa sriracha. Pamene akupereka kukoma kwa mtedza ndi kukoma pang'ono, amatha kugwiritsidwa ntchito pokonza ufa wa taro, motero amawaza tiyi waubweya, khofi wozizira, latte kapena muffins.

Taro itha kugwiritsidwa ntchito mu curry kapena yosaya pang'ono yokazinga ndi mbatata. Amagwiritsidwanso ntchito m'mbale yotchuka ya ku Hawaii yotchedwa Poi komwe amasenda ndikuwotcha, kenako amasenda kuti ikhale yosalala komanso yokoma. Muzu womwewo wa ufa ungagwiritsidwenso ntchito ngati chinthu chachikulu popanga makeke ophika, buledi kapena yoghurt yachisanu ndi ayisikilimu. Muzuwu umapezekanso ngati ufa mumsika ndipo utha kugwiritsidwa ntchito kupanga zikondamoyo zodabwitsa.

Zotsatira zoyipa za Muzu wa Taro (Arbi)

Taro ili ndi chakudya chambiri komanso wowuma. Wowuma ^[16] nthawi zambiri amasweka kukhala shuga ndikusandulika mphamvu. Kugwiritsa ntchito chakudya chopitilira muyeso kudzera mu taro kumapangitsa kuti thupi lizisunga ngati mafuta, ndipo izi zimatha kupangitsa kunenepa.

Kudya chakudya chambiri kuposa tsiku limodzi, kumatha kuwonjezera shuga m'magazi, zomwe zimatiika pachiwopsezo chachikulu cha matenda ashuga. Komanso, ndibwino kuti musawonjezere zinthu zina zambiri monga batala, kirimu wowawasa ndi zina zamafuta, zomwe zimatha kuwonjezera kalori.

Chifukwa chake, amalangizidwa kuti azidya mizu ya taro mwina ngati mbale yam'mbali kapena chakudya chimodzi chokhwima patsiku limodzi ndi masamba. Izi zimapangitsa kuti chakudya chikhale chokwanira osachipangitsa kukhala cholemera kwambiri pama calories.

Taro Root (Arbi) Ziwengo

Mitundu ina ya mizu ya taro ^[17] muli tinthu tating'onoting'ono tokhala ngati kristalo, tomwe timakhala taiwisi kapena tosaphika. Katunduyu amatchedwa calcium oxalate ndipo amakhala ngati mankhwala achilengedwe. Kudya mizu ya taro yaiwisi kapena yosaphika kumatha kuwononga mankhwalawa, ndipo mumatha kumva ngati singano pammero ndi pakamwa, potero kuyambitsa kuyabwa kwakukulu.

Kugwiritsa ntchito oxalate kumatha kubweretsa ngakhale kupangidwa kwa miyala ya impso mwa anthu ovuta kwambiri. Chifukwa chake kuphika taro moyenera kumatha kupewa izi. Mu mbale ya ku Hawaii Poi, taro amawiritsa bwino asanauponde. Tsamba limayenera kuti liziphikidwa kwa mphindi 45 ndikuwataya kwa ola limodzi osachepera ola limodzi, kuti awononge poizoni wonse woyipa.

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3. [3]Mbatata, chinangwa, taro zabwino kwa odwala matenda ashuga. Philippine Council for Health Kafukufuku Ndi Chitukuko.
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8. [8]Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C. L., Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P.,… Burley, V. J. (2013). Zakudya zama fiber komanso chiopsezo cha matenda amtima: kuwunika mwatsatanetsatane ndikuwunika meta. BMJ (Kafukufuku wamankhwala ed.), 347, f6879.
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