Masamba a Taro: Chakudya chopatsa thanzi, maubwino, ndi kagwiritsidwe ntchito

Zamkati

• Mbiri ya zakudya
• Zopindulitsa
• Zitha kuthandiza kupewa matenda
• Kuwonjezera wathanzi ku chakudya chamagulu
• Zitha kulimbikitsa thanzi la mtima
• Masamba akuda ndi owopsa
• Momwe mungadye
• Mfundo yofunika

Masamba a Taro ndi masamba ofanana ndi mtima wa chomera cha taro (Colocasia esculenta), Amakonda kulima kumadera otentha komanso otentha.

Ngakhale amadziwika kuti ndi mizu yodyedwa, yolimba, masamba a chomera cha taro amatumikiranso ngati chakudya chodyera muzakudya zosiyanasiyana.

Pomwe kudya masamba a taro wophika kumatha kukupatsani thanzi, ndikofunikira kudziwa kuti masamba osaphika ndi owopsa asanakuphike.

Nkhaniyi ikufotokoza za zakudya, maubwino, komanso kagwiritsidwe ntchito ka masamba a taro.

Mbiri ya zakudya

Masamba a taro amakhala ndi kalori wochepa kwambiri komanso amakhala ndi michere yambiri.

Chikho chimodzi (145-gramu) chokhala ndi masamba ophika a taro chimapereka ():

• Ma calories: 35
• Ma carbs: 6 magalamu
• Mapuloteni: 4 magalamu
• Mafuta: osakwana 1 gramu
• CHIKWANGWANI: 3 magalamu
• Vitamini C: 57% ya Daily Value (DV)
• Vitamini A: 34% ya DV
• Potaziyamu: 14% ya DV
• Zolemba: 17% ya DV
• Calcium: 13% ya DV
• Chitsulo: 10% ya DV
• Mankhwala enaake a: 7% ya DV
• Phosphorus: 6% ya DV

Masamba a Taro ndi masamba obiriwira obiriwira omwe ali ndi potaziyamu, folate, ndi mavitamini C ndi A.

Zopindulitsa

Chifukwa cha kukhala ndi thanzi labwino, masamba a taro atha kukhala ndi maubwino angapo azaumoyo.

Zitha kuthandiza kupewa matenda

Zakudya zomwe zimakhala ndi ma antioxidants ambiri zitha kuthandiza kuchepetsa mamolekyulu omwe atha kukhala owopsa omwe amatchedwa kuti radicals aulere.

Zowononga zaulere, zikasiyidwa mosalamulirika, zimatha kulimbikitsa kutupa mthupi, komwe kumatha kubweretsa zovuta zosiyanasiyana, monga khansa, zovuta zama auto, komanso matenda amtima ().

Masamba a Taro ndi gwero labwino kwambiri la vitamini C ndi polyphenols, mitundu iwiri yodziwika bwino ya antioxidant mankhwala ().

Chifukwa chake kudya masamba a taro wophika pafupipafupi kumatha kuthandizira kuchepetsa kusintha kwaulere mthupi lanu, ndikuthandizanso kupewa matenda.

Kuwonjezera wathanzi ku chakudya chamagulu

Masamba a Taro ndi chopangira chopatsa thanzi komanso chosakanikirana chomwe chitha kukwana pachakudya chilichonse.

Chifukwa chokhala ndi mafuta ochepa komanso mafuta, amakhala ndi zopatsa mphamvu zochepa, zomwe zimawapangitsa kukhala chakudya chabwino kwambiri chothandizira kulimbitsa thupi.

Amakhalanso ndi CHIKWANGWANI chabwino: 1-chikho (145-gramu) yotumizira masamba ophika imapereka magalamu atatu ().

Kuphatikiza apo, ali ndi madzi okwanira, pomwe 92.4% amapangidwa ndi madzi.

Zolemba zambiri zam'madzi ndi zamadzi zakhala zikuwonetsedwa kuti zithandizira kuwongolera zolemera polimbikitsa kukhuta pakudya, ndikupangitsani kudya pang'ono (,, 6).

Poganizira kuti masamba a taro ndiopatsa thanzi komanso amakhala ndi ma calories ochepa, kusintha zinthu zamtengo wapatali zamafuta ndi masamba a taro kungakuthandizeni kukwaniritsa kapena kukhala ndi thupi labwino.

Zitha kulimbikitsa thanzi la mtima

Mwambiri, chakudya chomwe chili ndi zipatso ndi ndiwo zamasamba zokhala ndi michere yambiri chakhala chikuphatikizidwa ndi thanzi la mtima mobwerezabwereza.

Masamba a Taro amagwera m'gulu la masamba omwe amatchedwa masamba obiriwira, omwe amaphatikizanso masamba monga sipinachi, kale, ndi Swiss chard.

Kudya masamba obiriwira nthawi zonse kumalumikizidwa ndi kuchepa kwa 15.8% paziwopsezo zamatenda amtima kutengera kafukufuku wa 2016 ().

Amaperekanso magwero abwino azakudya za nitrate zomwe zimathandizira kupititsa patsogolo kuthamanga kwa magazi ().

Chifukwa chake, kuphatikiza masamba a taro ngati gawo la zakudya zopatsa thanzi kumatha kulimbikitsa thanzi la mtima.

Masamba a Taro ali ndi ma calories ochepa, ali ndi fiber yambiri, komanso micronutrients yambiri. Izi zimathandizira pamaubwino angapo azaumoyo, monga kupititsa patsogolo kulemera kwa thupi, kuwonjezera thanzi la mtima, komanso kupewa matenda.

Masamba akuda ndi owopsa

Pali chenjezo lalikulu lomwe muyenera kulidziwa mukamadya masamba a taro - kawopsedwe kawo mukamadya yaiwisi.

Masamba a Taro amakhala ndi oxalate wokwanira, womwe ndi gawo lachilengedwe lomwe limapezeka muzomera zambiri.

Anthu ena angafunikire kupewa zakudya zokhala ndi oxalate ngati ali pachiwopsezo cha miyala ya impso, chifukwa ma oxalates amatha kuthandizira pakupanga ().

Ngakhale zakudya zambiri zimakhala ndi oxalates, monga sipinachi, nyemba, zopangira soya, ndi beets, ndalamazo ndizochepa kwambiri kuti zisakhale ndi poyizoni.

Masamba a taro achichepere amakhala ndi oxalates ochulukirapo kuposa masamba akale, ngakhale onsewo ali ndi poizoni akakhala waiwisi.

Ndikofunikanso kuzindikira kuti anthu ena amakomedwa akamayendetsa masamba obiriwira, motero kuvala magolovesi kumatha kulangizidwa.

Kuti atseke oxalates wa poizoni m'masamba a taro, ayenera kuphikidwa mpaka atapepuka zomwe zimangotenga mphindi zochepa mukawira kapena mphindi 30 mpaka ola limodzi mukaphika (, 11).

Njira ina yochotsera oxalates owopsa m'masamba a taro ndikuilowetsa m'madzi kwa mphindi 30 mpaka usiku.

Zambiri zikuwonetsa kuti nthawi yayitali yozama, komanso kuwira mosiyana ndi kuphika, zimapangitsa kuti ma oxalates ambiri achotsedwe (, 11).

Njira izi zikamalizidwa, masamba a taro ndiabwino kudya anthu ambiri.

Komabe, anthu omwe ali pachiwopsezo chachikulu cha miyala ya impso ayenera kupewa masamba a taro ponseponse chifukwa cha kuchuluka kwa oxalate.

Masamba a chomera cha taro amakhala ndi milingo yambiri ya oxalates yomwe imatha kukhala yapoizoni ikamadya yaiwisi. Ndikofunika kuti muphike bwino kuti mupewe zovuta zoyipa.

Momwe mungadye

Ngakhale mwachizolowezi amadyedwa ndi zikhalidwe zam'madera otentha ndi madera otentha, masamba a taro tsopano akupezeka m'misika yapaderadera padziko lonse lapansi.

Kutengera dera, pali maphikidwe angapo omwe amawakonzera.

Masamba ophika a taro amadzitama ndi kununkhira pang'ono, mtedza wokhala ndi zolemba zazitsulo pang'ono. Chifukwa chake amatumikiridwa bwino ngati gawo la mbale kuti azikulitsa mbiri yawo.

Ku Hawaii, masamba amatchedwanso luau masamba. Apa amagwiritsidwa ntchito kupanga mbale yotchedwa lau lau momwe zakudya zosiyanasiyana zimakulungidwa m'masamba ndikuphika.

M'madera ena ku India, masamba a taro amagwiritsidwa ntchito kupangira mbale yotchedwa alu wadi, momwe masamba ake adakutidwa ndi phala la zonunkhira, atakulungidwa, ndikuwotcha kwa mphindi 15-20.

Ku Philippines, masamba a taro amaphika limodzi ndi mkaka wa kokonati ndi zonunkhira zopanga mbale yotchedwa Kukhazikika.

Masamba amatha kuthiridwa msuzi, mphodza, ndi casseroles, kuwapanga kukhala masamba osunthika.

Pomaliza, masamba a taro amatha kuphika ndikudya mofanana mofanana ndi masamba ena obiriwira, monga sipinachi ndi kale, ngakhale ndikofunikira kuphika mokwanira kuti muchepetse kuchuluka kwa oxalate.

Ngakhale amakula kumadera otentha, masamba a taro tsopano akupezeka padziko lonse m'misika yodziwika. Masamba atha kugwiritsidwa ntchito kuphika mbale zingapo zachikhalidwe kapena akhoza kuphikidwa ndikudya okha.

Mfundo yofunika

Masamba a Taro ndi masamba obiriwira omwe amafanana ndi sipinachi, omwe amalimidwa kwambiri m'malo otentha komanso otentha.

Iwo ali ndi micronutrients angapo ofunikira, monga vitamini C, vitamini A, folate, calcium, komanso matenda olimbana ndi antioxidants.

Zomwe zili ndi michere yambiri komanso ma calorie ochepa zimawapangitsa kukhala chakudya chabwino kwambiri cholimbikitsira thanzi la mtima ndikulimbikitsa kukhala ndi thanzi labwino.

Ngakhale masamba amatha kukhala owopsa akadya yaiwisi, masamba ophika a taro amatha kukhala othandizira komanso opatsa thanzi pazakudya zanu.