Izibonelelo ezi-7 ezimangalisayo zeTaro Root

Umxholo

• 1. Ucebile kwiFiber kunye nezinye izondlo ezibalulekileyo
• 2. Ngamana unokunceda ukuLawula iSwekile yeGazi
• 3. Ngamana Unciphisa umngcipheko weSifo seNtliziyo
• 4. Ngamana anganikezela ngeePropathi zeAnticancer
• 5. Ngamana unokukunceda ukunciphisa umzimba
• 6. Ilungile kuGut yakho
• 7. Ubhetyebhetye kwaye kulula ukongeza kwisidlo sakho
• Umgca osezantsi

Ingcambu yeTaro yingcambu yemifuno eyalinywa eAsia kodwa ngoku iyonwabile kwihlabathi liphela.

Inesikhumba sangaphandle esimdaka kunye nenyama emhlophe enemibala emfusa kuyo yonke indawo. Xa iphekiwe, inencasa emnandi kamnandi kunye noburhabaxa obufanayo neetapile.

Ingcambu yeTaro ngumthombo omkhulu wefayibha kunye nezinye izondlo kwaye inikezela ngezibonelelo ezahlukeneyo ezinokubakho kwezempilo, kubandakanya ukuphuculwa kolawulo lweswekile yegazi, amathumbu kunye nempilo yentliziyo.

Nazi izibonelelo ezi-7 zempilo yengcambu yetaro.

1. Ucebile kwiFiber kunye nezinye izondlo ezibalulekileyo

Ikomityi enye (132 iigrem) yetaro ephekiweyo ineekhalori ezili-187- ubukhulu becala zisuka kwiikhabhohthi- kwaye zingaphantsi kwegram enye yeprotein namanqatha (1).

Ikwaqulathe oku kulandelayo:

• Ifayibha: 6.7 iigrem
• Imanganizi: I-30% yexabiso lemihla ngemihla (DV)
• Vitamin B6: Iipesenti ezingama-22 ze-DV
• Vitamin E: I-19% ye-DV
• Potassium: I-18% ye-DV
• Ibhrasi: I-13% ye-DV
• Vitamin C: I-11% ye-DV
• Iphosphorus: I-10% ye-DV
• Magnesium: I-10% ye-DV

Ke, ingcambu ye-taro inezixa ezifanelekileyo zezinongo ezahlukeneyo abantu abadla ngokungafumani zaneleyo, ezifana nefayibha, i-potassium, nemagniziyam kunye neevithamini C no-E ().

Isishwankathelo Ingcambu yeTaro ngumthombo olungileyo wefayibha kunye neevithamini kunye neeminerals ezininzi ukutya okuqhelekileyo eMelika okusweleka rhoqo.

2. Ngamana unokunceda ukuLawula iSwekile yeGazi

Nangona ingcambu ye-taro isisitatshi semifuno, iqulethe iindidi ezimbini zeecarbohydrate eziluncedo kulawulo lweswekile yegazi: ifayibha kunye nesitatshi esinganyangekiyo.

Ifayibha yi-carbohydrate abantu abangakwaziyo ukuyetyisa. Kuba ayifunxwanga, ayinampembelelo kumanqanaba eswekile yegazi.

Kuyanceda ukucothisa ukwetyisa kunye nokufunxa ezinye iikhabho, kuthintela iipeki ezinkulu zeswekile yegazi emva kokutya ().

Izifundo zifumanise ukuba ukutya okuphezulu okunefayibha-ene-gram ezingama-42 ngosuku-kunokunciphisa amanqanaba eswekile yegazi malunga ne-10 mg / dl kubantu abane-2 yeswekile ().

UTaro uqulethe uhlobo olukhethekileyo lwesitashi, esaziwa njengestatshi esimelana noko, esingakwaziyo ukwetyiswa ngabantu kwaye ngenxa yoko ayinyusi manqanaba eswekile yegazi. Phantse iipesenti ezili-12 zesitashi kwingcambu ephekiweyo ye-taro sisistatshi esinganyangekiyo, esenza ukuba ibe yenye yezona zinto zilungileyo zokufumana esi sondlo ().

Le indibaniselwano yesitatshi enganyangekiyo kunye nefayibha yenza i-taro ingcambu ibe yinto elungileyo ye-carb-ngakumbi kubantu abanesifo seswekile (,).

Isishwankathelo Ingcambu yeTaro iqulethe ifayibha kunye nesitatshi esinganyangekiyo, ezicothayo ekucoleni ukutya kunye nokunciphisa iipeki zeswekile yegazi emva kokutya.

3. Ngamana Unciphisa umngcipheko weSifo seNtliziyo

I-fiber kunye ne-starch enganyangekiyo kwingcambu ye-taro inokukunceda ukunciphisa umngcipheko wesifo sentliziyo.

Uphando olukhulu lufumanise ukuba abantu abatya ifayibha ngakumbi banamazinga asezantsi esifo sentliziyo ().

Olunye uphononongo lufumanise ukuba kuzo zonke iigramu ezili-10 ezongeziweyo zosuku ngalunye, umngcipheko wokubulawa sisifo sentliziyo wehle nge-17% ().

Oku kukholelwa ukuba kungenxa yenxalenye yefayibha ye-cholesterol-ukwehlisa iziphumo, kodwa uphando luyaqhubeka ().

Ingcambu yeTaro iqulethe ngaphezulu kwe-6 yeegramu zekomityi ngekomityi (132 yeegram) -ngaphezulu kwesixa esiphindwe kabini semali efumaneka kwi-gram ye-138 yeegraphic ezinokuyithelekisa ne-fiber (1, 11).

Ingcambu yeTaro ikwabonelela ngesitatshi esinganyangekiyo, esinciphisa i-cholesterol kwaye sinxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo (,).

Isishwankathelo Ingcambu yeTaro iphezulu kwifayibha kwaye inesitatshi esinokunganyangeki, esinceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo.

4. Ngamana anganikezela ngeePropathi zeAnticancer

Ingcambu yeTaro inezinto ezisekwe kwizityalo ezibizwa ngokuba ziipolyphenol ezinezibonelelo ezahlukeneyo zempilo, kubandakanya nokukwazi ukunciphisa umngcipheko womhlaza.

I-polyphenol ephambili efumaneka kwiingcambu ze-taro yi-quercetin, ekwafumaneka kwisixa esikhulu samatswele, ii-apile kunye neti (,).

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zifumanise ukuba iquercetin inokubangela ukufa komhlaza kwaye icothise ukukhula kweentlobo ezininzi zomhlaza ().

Ikwayi-antioxidant enamandla ekhusela umzimba wakho kumonakalo ogqithisileyo wesimahla onxulunyaniswe nomhlaza ().

Olunye uphononongo lwetyhubhu yovavanyo lufumanise ukuba isicatshulwa se-taro sikwazile ukunqanda ukusasazeka kwezinye iintlobo zeseli zomhlaza webele kunye neprostate, kodwa akukho phando lomntu luye lwenziwa ().

Ngelixa izifundo zakuqala zithembisa, uphando oluthe kratya luyafuneka ukuqonda ngcono iipropathi ze-taro.

Isishwankathelo Ingcambu yeTaro iqulethe ii-polyphenols kunye nee-antioxidants ezinokulwa nokukhula komhlaza kunye nokukhusela umzimba wakho koxinzelelo lwe-oxidative. Nangona kunjalo, uphando oluthe kratya kule ndawo luyafuneka.

5. Ngamana unokukunceda ukunciphisa umzimba

Ingcambu yeTaro ngumthombo olungileyo wefayibha, oqukethe iigram ezingama-6.7 ngekomityi nganye (132 gram) (1).

Uphando lufumanise ukuba abantu abatya ifayibha ngakumbi bathambekele ekubeni nomzimba omncinci kunye namafutha omzimba (18).

Oku kunokuba kungenxa yokuba ifayibha isinciphisa ukukhupha isisu, esigcina sigcwele ixesha elide kwaye sinciphise inani leekhalori ozityayo imini yonke. Ixesha elingaphezulu, oku kungakhokelela ekulahlekeni kobunzima ().

Isitatshi esinganyangekiyo kwingcambu ye-taro inokuba neziphumo ezifanayo.

Olunye uphononongo lufumanise ukuba amadoda athabathe isongezo esine-24 yeegramu zesitatshi esinganyangekiyo ngaphambi kokutya esetyenziswe malunga ne-6% yeekhalori ezimbalwa kwaye enamanqanaba asezantsi e-insulin emva kwesidlo, xa kuthelekiswa neqela lolawulo ().

Izifundo zezilwanyana zikwabonakalisile ukuba iigundane ezondla izidlo eziphezulu kwisitatshi esinganyangekiyo zinamafutha omzimba angaphantsi kunye namafutha esisu. Kucingelwa ukuba oku ngokuyinxenye kungenxa yesitatshi esinganyangekiyo esonyusa amanqatha emzimbeni, kodwa uphando oluthe kratya luyafuneka ().

Isishwankathelo Ngenxa yefibre yayo ephezulu kunye nomxholo wesitatshi esinganyangekiyo, ingcambu ye-taro inokunyusa iimvakalelo zokugcwala, inciphise ukutya ikhalori iyonke kwaye inyuse ukutshiswa kwamafutha, okunokubangela ukunciphisa umzimba kunye nokunciphisa amafutha emzimbeni.

6. Ilungile kuGut yakho

Kuba ingcambu ye-taro iqulethe ifayibha eninzi kunye nesitatshi esinganyangekiyo, kunokuba luncedo kumathumbu empilo.

Umzimba wakho awugatyi okanye uthathe i-fiber kunye ne-starch enganyangekiyo, ke zihlala emathunjini akho. Xa befika kwikholoni yakho, baba kukutya kweentsholongwane ezisemathunjini akho kwaye bakhuthaze ukukhula kweentsholongwane ezilungileyo ().

Xa ibacteria yakho yetyhefu ibila le micu, yenza ii-acids ezinamafutha amancinci ezondla iiseli ezihambelana namathumbu akho kwaye zigcine zisempilweni kwaye zomelele ().

Olunye uphononongo kwiihagu lufumanise ukuba ukutya okutyebileyo kwisitatshi esinganyangekiyo kuphucule impilo yekholoni ngokunyusa imveliso ye-asidi enamafutha kunye nokwehla komonakalo kwiiseli zekholoni ().

Into enomdla kukuba, izifundo zabantu zifumanise ukuba abantu abanengxaki yokudumba kwamathumbu, njenge-ulcerative colitis, bahlala benamanqanaba asezantsi e-fatty-chain fatty acids emathunjini abo ().

Olunye uphando lubonisa ukuba ukutya ifayibha kunye nesitatshi esinokuxhathisa kunokuwonyusa la manqanaba kwaye kuncede ukukhusela kwisifo sokukrala kwamathumbu kunye nomhlaza wekolon ().

Isishwankathelo Ifayibha kunye nesitatshi esinganyangekiyo kwingcambu ye-taro zivundiswa ngamathumbu ebacteria ukwenza ii-acid ezinamafutha amancinci, anokukhusela umhlaza wekolon kunye nesifo sokudumba.

7. Ubhetyebhetye kwaye kulula ukongeza kwisidlo sakho

Ingcambu yeTaro ine-starchy texture kwaye ithambile, incasa emnandi kancinci, efana neetapile ezimnandi. Ingasetyenziselwa kwizitya ezimnandi nezinencasa.

Ezinye zeendlela ezithandwayo zokuyonwabela zibandakanya:

• Iichips zetaro: Siceceka i-taro encinci kwaye ubhake okanye uqhanyele kwiichips.
• Ipayi yaseHawaii: Umphunga kunye ne-mash taro kwi-puree-hued puree.
• Iti yetaro: Ukudibanisa i-taro okanye usebenzise i-taro powder kwitiba ye-boba kwisiselo esihle esimfusa.
• Iibhanti zeTaro: Bhaka i-taro enencasa ngaphakathi kwintlama yebhotolo ye-dessert.
• Iigwele zeTaro: Hlanganisa i-taro ephekiweyo kunye nesinongo kunye nepani yefry kude kube crispy.
• Kwiisuphu kunye neesityu: Sika i-taro kwi-chunks kwaye uyisebenzise kwizitya ezi-brothy.

Kubalulekile ukuba uqaphele ukuba ingcambu ye-taro kufuneka ityiwe iphekiwe.

I-Raw taro iqulethe iiproteases kunye nee-oxalates ezinokubangela ukuqaqamba okanye ukutshisa emlonyeni wakho. Ukupheka kukwenza ungasebenzi ezi khompawundi (27, 28).

Isishwankathelo Ingcambu yeTaro ine-texture egudileyo, enesitatshi kunye nencasa emnandi. Ingaphekwa kwaye iyonwatyelwa kwizitya ezimnandi nezinencasa. Akufuneki utye ingcambu eluhlaza ye-taro njengoko inezinto ezinokubangela ukuqaqamba okanye ukutshisa emlonyeni wakho.

Umgca osezantsi

Ingcambu yeTaro yingcambu yemifuno enencasa emnandi.

Ngumthombo omkhulu wezakha-mzimba ezahlukahlukeneyo abantu abaninzi abangafumaniyo ngokwaneleyo, kubandakanya ifayibha, i-potassium, imagniziyam kunye neevithamini C kunye no-E.

I-Taro ikwangumthombo obalaseleyo we-fiber kunye ne-starch enganyangekiyo, enika ingxelo ngezibonelelo zayo ezininzi zezempilo, ezinje ngokuphucula impilo yentliziyo, amanqanaba eswekile yegazi, ubunzima bomzimba kunye nempilo yamathumbu.

I-Taro iqulethe iintlobo ze-antioxidants kunye neepolphenol ezikhusela kumonakalo omkhulu wasimahla kunye nomhlaza onokubakho.

Soloko upheka ingcambu ngaphambi kokuba uyitye ukuze ungazibulali iikhompawundi ezinokubangela ukuqaqamba emlonyeni.

Xa iphekwe, i-taro yongeza isondlo kwizidlo eziswiti nezinencasa.