Amagqabi eTaro: Isondlo, izibonelelo kunye nokuSebenzisa

Umxholo

• Iprofayile yesondlo
• Izibonelelo ezinokubakho
• Ngamana unokunceda ukukhusela izifo
• Ukongezwa okunempilo kwisondlo esifanelekileyo
• Ngaba unokuyinyusa impilo yentliziyo
• Amagqabi aluhlaza anetyhefu
• Ungazitya njani
• Umgca wezantsi

Amagqabi eTaro ngamagqabi amile okwe ntliziyo kwisityalo se taro (IColocasia esculenta), ikhula ngokuqhelekileyo kwimimandla efudumeleyo kunye neetropiki.

Ngelixa ngokubanzi isaziwa ngokutya, ingcambu yesitatshi, amagqabi esityalo i-taro asebenza njengokutya okutyiwa kwiindawo ezahlukeneyo zokutya.

Ngelixa ukutya amagqabi e-taro ephekiweyo kunokubonelela ngezibonelelo zezempilo, kubalulekile ukuba uqaphele ukuba amagqabi aluhlaza anetyhefu ngaphambi kokupheka.

Eli nqaku liphonononge isondlo, izibonelelo, kunye nokusetyenziswa okuqhelekileyo kwamagqabi e-taro.

Iprofayile yesondlo

Ngekhalori ephantsi kunye nomxholo wefayibha ephezulu, amagqabi e-taro asebenza njengesincedisi esinesondlo kukutya okunezondlo.

Ikomityi e-1 (i-gram eziyi-145) enikezela ngamagqabi ephekiweyo ephekiweyo inika ()

• Iikhalori: 35
• IiCarbs: Iigrama ezi-6
• Iprotheni: 4 iigrem
• Amafutha: ngaphantsi kwe-1 gram
• Ifayibha: Iigrama ezi-3
• Vitamin C: Iipesenti ezingama-57 zeXabiso leMihla ngemihla (DV)
• Vitamin A: Iipesenti ezingama-34 ze-DV
• Potassium: I-14% ye-DV
• Umntu: I-17% ye-DV
• Ikhalsiyam: I-13% ye-DV
• Intsimbi: I-10% ye-DV
• Magnesium: I-7% ye-DV
• Iphosphorus: I-6% ye-DV

Amagqabi eTaro yimifuno eluhlaza enekhalori ephantsi ephezulu kwi-potassium, folate, kunye neevithamini C kunye no-A.

Izibonelelo ezinokubakho

Ngenxa yokutya okunesondlo, amagqabi e-taro anokubonelela ngezibonelelo ezininzi zempilo.

Ngamana unokunceda ukukhusela izifo

Ukutya okuqulethe amanqanaba aphezulu ee-antioxidants kunokunceda ukunciphisa iimolekyuli ezinokuba yingozi ekuthiwa ziiradicals simahla.

I-radicals yasimahla, xa ishiywe ingalawulwa, inokukhuthaza ukudumba emzimbeni, okunokuthi kube negalelo kwiimeko ezahlukeneyo, njengomhlaza, ukuphazamiseka komzimba, kunye nesifo sentliziyo ().

Amagqabi eTaro ngowona mthombo ubalaseleyo wevithamini C kunye neepolyphenols, ezimbini eziqhelekileyo ze-antioxidant compounds ().

Ke, ukusebenzisa amagqabi e-taro aphekiweyo rhoqo kunokunceda ukunciphisa iiradicals simahla emzimbeni wakho, ekuncedeni kuthintelo lwezifo.

Ukongezwa okunempilo kwisondlo esifanelekileyo

Amagqabi eTaro asisondlo esinobunkunkqele esinokulingana nakuphi na ukutya.

Ngenxa ye-carb ephantsi kunye nomxholo we-fat, ziphantsi kakhulu kwiikhalori, ezenza ukutya okugqwesileyo ukunceda ukukhuthaza ubunzima bomzimba obunempilo.

Ikwangumthombo olungileyo wefayibha: ikomityi e-1 (145-gram) enika amagqabi aphekiweyo inika iigrama ezi-3 ().

Ukongeza, banomxholo ophakamileyo wamanzi, nge-92.4% yenziwe ngamanzi.

Imixholo ephezulu yefayibha kunye namanzi ibonakalisiwe ukunceda ukulawulwa kobunzima ngokukhuthaza iimvakalelo zokugcwala ngokutya, okubangela ukuba utye kancinci (,, 6).

Ukujonga ukuba amagqabi e-taro anesondlo kwaye aneekhalori ezisezantsi, ukubuyisela izinto eziphezulu zeekhalori ngamagqabi e-taro kunokukunceda ukufezekisa okanye ugcine ubunzima bomzimba obusempilweni.

Ngaba unokuyinyusa impilo yentliziyo

Ngokubanzi, ukutya okuphezulu kwiziqhamo ezixineneyo zezityalo kunye nemifuno kunxulunyaniswa nokuphucula impilo yentliziyo rhoqo kwaye kwakhona.

Amagqabi eTaro awela kudidi lwemifuno olubizwa ngokuba yimifuno enamagqabi amnyama, ekwabandakanya imifuno enje ngesipinatshi, i-kale, kunye ne-Swiss chard.

Ukutya rhoqo imifuno enamagqabi amnyama kunxulunyaniswe nokuncitshiswa ukuya kuthi ga kwi-15.8% yokuncipha kwesifo sentliziyo esekwe kuphononongo luka-2016 ().

Ikwabonelela ngomthombo olungileyo we-nitrate yokutya enceda ukukhuthaza uxinzelelo lwegazi ().

Ke ngoko, kubandakanya amagqabi e-taro njengenxalenye yesondlo sisonke kunokunceda ukukhuthaza impilo yentliziyo.

Amagqabi eTaro aneekhalori eziphantsi, ezinefayibha eninzi, kunye nee-micronutrients eziphezulu. Oku kunegalelo kwizibonelelo ezininzi ezinokubakho kwezempilo, njengokukhuthaza ubunzima bomzimba osempilweni, ukukhulisa impilo yentliziyo, kunye nokuthintela izifo.

Amagqabi aluhlaza anetyhefu

Kukho into eyodwa ebalulekileyo ekufuneka uyiqaphele xa usitya amagqabi e-taro-ityhefu yawo xa ityiwe iluhlaza.

Amagqabi eTaro anomxholo ophezulu we-oxalate, nto leyo eyenzeka ngokwendalo efumaneka kwizityalo ezininzi.

Abanye abantu banokufuna ukunqanda ukutya okuqukethe i-oxalate ukuba basemngciphekweni wamatye eentso, njengoko ii-oxalates zinokuba negalelo ekwakhiweni kwazo ().

Ngelixa ukutya okuninzi kuqukethe ii-oxalates, ezinje ngesipinatshi, iimbotyi, iimveliso zesoya, kunye neebhitruthi, isixa sincinci kakhulu ukuba singabinazo naziphi na izinto eziyityhefu.

Amagqabi amancinci e-taro aqukethe ii-oxalate ezininzi kunamagqabi amadala, nangona zombini enetyhefu xa eluhlaza.

Kubalulekile ukuba uqaphele ukuba abanye abantu bafumana ukurhawuzelela xa bephethe amagqabi aluhlaza, ke ukunxiba iigloves kunokucetyiswa.

Ukucima ii-oxalates ezinetyhefu kumagqabi e-taro, kufuneka ziphekwe de zithambe ezithatha kuphela imizuzu embalwa xa zibilayo okanye imizuzu engama-30 ukuya kwiyure xa ubhaka (, 11).

Enye indlela yokususa ii-oxalates eziyingozi kumagqabi e-taro ukuzifaka emanzini kangangemizuzu engama-30 ubusuku bonke.

Idatha iphakamisa ukuba ixesha lokuntywila ixesha elide, kunye nokubilisa ngokuchasene nokubhaka, kukhokelela ekubeni kususwe ii-oxalates ezingaphezulu (, 11).

Nje ukuba la manyathelo agqityiwe, amagqabi e-taro akhuselekile ukuba angadliwa ngabantu abaninzi.

Okwangoku, abantu abasemngciphekweni omkhulu wamatye ezintso kufuneka baphephe amagqabi e-taro ngenxa yomxholo we-oxalate.

Amagqabi esityalo i-taro aqulathe amanqanaba aphezulu e-oxalates anokuba yityhefu xa esetyenziswe eluhlaza. Kubalulekile ukubapheka ngokufanelekileyo ukunqanda iziphumo ebezingalindelekanga eziyingozi.

Ungazitya njani

Ngelixa ngokwesiko kutyiwa yinkcubeko ngaphakathi kwezona ndawo zikwimimandla eshushu neyeenjiko, amagqabi e-taro ngoku ayafumaneka kwiimarike ezikhethekileyo kwihlabathi liphela.

Ngokusekwe kwingingqi, kukho iindlela zokupheka ezininzi ezisetyenziselwa ukuzilungiselela.

Amagqabi e-taro aphekiweyo aqhayisa ngobumnene, incasa ye-nutty ngamanqaku amancinci esinyithi. Yiyo loo nto behanjiswa kakuhle njengenxalenye yesitya ukuze bandise iphrofayili yabo yencasa.

EHawaii, amagqabi kukwabizwa ngokuba luau amagqabi. Apha zisetyenziselwa ukwenza isitya esibizwa lau lau apho ukutya okwahlukeneyo kusongelwa kumagqabi kuphekwe.

Kwiindawo ezithile zase-India, amagqabi e-taro asetyenziselwa ukwenza isidlo ekuthiwa alu wadi, apho amagqabi egutyungelwe kwincam yeziqholo, asongelwe, kwaye afuthiswe imizuzu eli-15 ukuya kwengama-20.

KwiiPhilippines, amagqabi e-taro ayaphekwa kunye nobisi lwekhokhonathi kunye neziqholo ezinuka ukwenza isidlo esibizwa ngokuba Ukubeka.

Amagqabi angongezwa kwisuphu, isityu, kunye necasseroles, ezenza imifuno eguqukayo.

Okokugqibela, amagqabi e-taro angaphekwa kwaye atyiwe ngokucocekileyo afana neminye imifuno enamagqabi, njengespinatshi kunye ne-kale, nangona kubalulekile ukuwapheka ngokwaneleyo ukunciphisa umxholo we-oxalate.

Nangona ikhule kwimozulu eshushu, amagqabi e-taro ngoku ayafumaneka kwihlabathi liphela kwiimarike ezikhethiweyo. Amagqabi angasetyenziselwa ukulungisa inani lezitya zesintu okanye zinokuphekwa zityiwe zodwa.

Umgca wezantsi

Amagqabi eTaro aluhlaza njengamagqabi anesondlo, afana nespinatshi, ahlala ekhula kwimimandla efudumeleyo kunye neetropiki.

Zizityebi kwimicronutrients ezininzi ezibalulekileyo, ezinjengevithamini C, ivithamini A, ifolthi, kunye necalcium, kunye nezifo zokulwa neantioxidants.

Ifayibha yabo ephezulu kunye nomxholo wekhalori ophantsi ubenza babe kukutya okugqwesileyo kokunyusa impilo yentliziyo kunye nokukhuthaza impilo-ntle yonke.

Ngelixa amagqabi enokuba netyhefu xa ityiwa iluhlaza, amagqabi ephekiweyo etaro angongeza ngokudibeneyo kwaye abe nesondlo ekutyeni kwakho.