Ubwino Wodabwitsa wa 7 wa Muzu wa Taro

Zamkati

• 1. Olemera ndi CHIKWANGWANI ndi Zakudya Zina Zofunikira
• 2. Atha Kuthandiza Kuthetsa Shuga Wam'magazi
• 3. Achepetse Kutaya Matenda A Mtima
• 4. Mutha Kupereka Katundu wa Anticancer
• 5. Zitha Kukuthandizani Kuchepetsa Kunenepa
• 6. Zabwino Kumatumbo Anu
• 7. Zosiyanasiyana komanso Zosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Mizu ya Taro ndi mizu yolimba yomwe idalimidwa koyamba ku Asia koma tsopano idakondwera padziko lonse lapansi.

Ili ndi khungu lakunja lofiirira ndi mnofu woyera wokhala ndi zipsera zofiirira ponseponse. Ikaphikidwa, imakhala ndi kukoma pang'ono komanso mawonekedwe ofanana ndi mbatata.

Muzu wa Taro ndi gwero labwino kwambiri la michere ndi michere yambiri ndipo imapereka maubwino osiyanasiyana azaumoyo, kuphatikiza kasamalidwe kabwino ka shuga m'magazi, m'matumbo ndi mumtima.

Nazi zabwino zisanu ndi ziwiri za muzu wa taro.

1. Olemera ndi CHIKWANGWANI ndi Zakudya Zina Zofunikira

Chikho chimodzi (132 magalamu) a taro yophika amakhala ndi ma calories 187 - makamaka ochokera ku carbs - komanso ochepera gramu imodzi yamapuloteni ndi mafuta (1).

Mulinso zotsatirazi:

• CHIKWANGWANI: 6.7 magalamu
• Manganese: 30% yamtengo watsiku ndi tsiku (DV)
• Vitamini B6: 22% ya DV
• Vitamini E: 19% ya DV
• Potaziyamu: 18% ya DV
• Mkuwa: 13% ya DV
• Vitamini C: 11% ya DV
• Phosphorus: 10% ya DV
• Mankhwala enaake a: 10% ya DV

Chifukwa chake, muzu wa taro uli ndi kuchuluka kwa michere yosiyanasiyana yomwe anthu samapeza yokwanira, monga fiber, potaziyamu, magnesium ndi mavitamini C ndi E ().

Chidule Mizu ya Taro ndi gwero labwino kwambiri la mavitamini ndi mavitamini ndi michere yambiri yomwe zakudya wamba zaku America zimasowa.

2. Atha Kuthandiza Kuthetsa Shuga Wam'magazi

Ngakhale muzu wa taro ndi wowuma, umakhala ndi mitundu iwiri ya chakudya chomwe chimathandiza pakuwongolera shuga wamagazi: CHIKWANGWANI ndi chosakanizira.

CHIKWANGWANI ndi chakudya chomwe anthu sangathe kupukusa. Popeza silinatengeke, silikhala ndi vuto lililonse pamashuga amwazi.

Zimathandizanso kuchepetsa kugaya ndi kuyamwa kwa ma carbs ena, kupewa ma spikes akuluakulu a shuga mukatha kudya ().

Kafukufuku apeza kuti zakudya zamafuta ambiri - okhala ndi magalamu a 42 patsiku - amatha kuchepetsa kuchuluka kwa shuga wamagazi pafupifupi 10 mg / dl mwa anthu omwe ali ndi matenda ashuga amtundu wa 2 ().

Taro imakhalanso ndi mtundu winawake wowuma, womwe umadziwika kuti starch yosagwira, womwe anthu sangathe kugaya motero sukweza shuga. Pafupifupi 12% ya wowuma mumizu yophika ya taro ndi wowuma wosagwirizana, ndikupangitsa kuti ikhale imodzi mwazinthu zabwino za michere ().

Kuphatikizika kwa starch yolimbana ndi ulusi kumapangitsa taro kuzula njira yabwino ya carb - makamaka kwa anthu omwe ali ndi matenda ashuga (,).

Chidule Muzu wa Taro uli ndi ulusi wolimba komanso wosakanikirana, womwe umachedwetsa kugaya chakudya ndikuchepetsa masikono am'magazi mukamadya.

3. Achepetse Kutaya Matenda A Mtima

CHIKWANGWANI cholimba ndi cholimba mumizu ya taro chingathandizenso kuchepetsa chiopsezo cha matenda amtima.

Kafukufuku wambiri apeza kuti anthu omwe amadya michere yambiri amakhala ndi matenda ochepera mtima ().

Kafukufuku wina adapeza kuti pama gramu ena 10 a fiber omwe amadya patsiku, chiopsezo chofa ndi matenda amtima chimachepa ndi 17% ().

Izi zikukhulupiliridwa kuti zimachitika chifukwa cha kuchepa kwa mafuta mu cholesterol, koma kafukufuku akupitilira ().

Muzu wa Taro umakhala ndi magalamu opitilira 6 a chikho pa kapu (132 magalamu) - kuposa kawiri kuchuluka komwe kumapezeka mu 138-gramu yotumizira mbatata - ndikupangitsa kuti ikhale chitsime chabwino kwambiri cha fiber (1, 11).

Muzu wa Taro umaperekanso wowuma wowuma, womwe umachepetsa cholesterol ndipo umalumikizidwa ndi kuchepa kwa matenda amtima (,).

Chidule Mizu ya Taro imakhala ndi michere yambiri komanso yolimba, yomwe imathandizira kutsitsa cholesterol ndikuchepetsa chiopsezo cha matenda amtima.

4. Mutha Kupereka Katundu wa Anticancer

Muzu wa Taro uli ndi mankhwala opangidwa ndi zomera otchedwa polyphenols omwe ali ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kuthekera kochepetsa chiopsezo cha khansa.

Polyphenol wamkulu yemwe amapezeka mumizu ya taro ndi quercetin, yomwe imapezekanso mu anyezi, maapulo ndi tiyi (,).

Kafukufuku woyesera ndi nyama apeza kuti quercetin imatha kuyambitsa kufa kwa khansa ndikuchepetsa kukula kwa mitundu ingapo ya khansa ().

Ndi antioxidant yamphamvu yomwe imateteza thupi lanu ku kuwonongeka kopitilira muyeso kwaulere komwe kumalumikizidwa ndi khansa ().

Kafukufuku wina yemwe anapeza kuti taro adatha kuletsa kufalikira kwa mitundu ina yamaselo a khansa ya m'mawere ndi prostate, koma palibe kafukufuku waanthu amene wachitika ().

Ngakhale maphunziro oyambilira akulonjeza, kafukufuku wina amafunika kuti mumvetsetse bwino zomwe zimachitika pa taro.

Chidule Muzu wa Taro uli ndi polyphenols ndi ma antioxidants omwe amatha kuthana ndi kukula kwa khansa ndikuteteza thupi lanu ku nkhawa yama oxidative. Komabe, kufufuza kwina m'derali ndikofunikira.

5. Zitha Kukuthandizani Kuchepetsa Kunenepa

Muzu wa Taro ndi gwero labwino la fiber, wokhala ndi magalamu 6.7 pa chikho (132 magalamu) (1).

Kafukufuku wapeza kuti anthu omwe amadya michere yambiri amakhala ndi thupi lochepa komanso mafuta ochepa (18).

Izi zitha kukhala chifukwa CHIKWANGWANI chimachedwetsa kutaya m'mimba, zomwe zimakupangitsani kukhala ndi nthawi yayitali ndikuchepetsa ma calories omwe mumadya tsiku lonse. Popita nthawi, izi zitha kubweretsa kuchepa kwa thupi ().

Wosasunthika wowuma muzu wa taro atha kukhala ndi zovuta zofananira.

Kafukufuku wina adapeza kuti amuna omwe adatenga chowonjezera chomwe chili ndi magalamu 24 a starch osagwiritsa ntchito musanadye amadya pafupifupi 6% ochepa ma calories ndipo anali ndi insulin yocheperako pambuyo pa chakudya, poyerekeza ndi gulu lolamulira ().

Kafukufuku wazinyama awonetsanso kuti makoswe omwe amadyetsa zakudya zopanda wowuma wambiri amakhala ndi mafuta ochepa thupi komanso mafuta am'mimba. Amaganiziridwa kuti izi mwina chifukwa cha kulimbana ndi wowuma wowonjezera mafuta m'thupi lanu, koma kafukufuku wina amafunika ().

Chidule Chifukwa chokhala ndi michere yambiri komanso yosakanikirana ndi starch, mizu ya taro imatha kukulitsa kukhutira, imachepetsa kalori yonse komanso imawonjezera kuyatsa kwamafuta, zomwe zingayambitse kuchepa thupi komanso kuchepetsa mafuta amthupi.

6. Zabwino Kumatumbo Anu

Popeza mizu ya taro imakhala ndi michere yambiri komanso yolimba, imatha kukhala yopindulitsa m'matumbo.

Thupi lanu siligaya kapena kulowetsa ulusi wolimba komanso wolimba, motero amakhala m'matumbo mwanu. Akafika pamatumbo, amakhala chakudya cha tizilombo toyambitsa matenda m'matumbo mwanu ndikulimbikitsa kukula kwa mabakiteriya abwino ().

Matumbo anu mabakiteriya akamatenthetsa ulusiwu, amapanga mafuta amtundu waifupi omwe amalimbitsa maselo omwe amayendetsa matumbo anu ndikuwathandiza kukhala athanzi komanso olimba ().

Kafukufuku wina wokhudza nkhumba adapeza kuti zakudya zomwe zili ndi starch yosagonjetsedwa zimathandizira kukhala ndi thanzi labwino polimbikitsa kupanga mafuta amfupi komanso kuchepetsa kuwonongeka kwa ma cell a colon ().

Chosangalatsa ndichakuti, maphunziro aanthu apeza kuti anthu omwe ali ndi vuto lotupa m'matumbo, monga ulcerative colitis, amakhala ndi mafuta ochepa am'magazi awo ().

Kafukufuku wina akuwonetsa kuti kudya fiber komanso starch yosagwira kumatha kukulitsa milingo iyi ndikuthandizira kuteteza kumatenda opatsirana komanso khansa ya m'matumbo ().

Chidule CHIKWANGWANI komanso chosagundana cholimba mumizu ya taro chimafufumitsidwa ndimatumbo mabakiteriya kuti apange mafuta azitsulo zazifupi, omwe amateteza ku khansa ya m'matumbo ndi matenda am'mimba.

7. Zosiyanasiyana komanso Zosavuta Kuonjezera Pazakudya Zanu

Muzu wa Taro umakhala wowuma komanso wofatsa, kukoma pang'ono, kofanana ndi mbatata. Itha kugwiritsidwa ntchito pazakudya zokoma komanso zokoma.

Njira zina zodziwika bwino ndi izi:

• Taro tchipisi: Dulani pang'ono taro ndikuphika kapena mwachangu mu tchipisi.
• Ndowe ya ku Hawaii: Nthunzi ndi phala taro mu puree wonyezimira.
• Taro tiyi: Sakanizani taro kapena gwiritsani ntchito taro ufa mu tiyi ya boba chakumwa chokongola chofiirira.
• Mabulu a Taro: Kuphika taro wokoma mkati mwa batala wophika mkate wa mchere.
• Mkate wa Taro: Sakanizani taro yophika ndi zokometsera ndi poto mwachangu mpaka crispy.
• Msuzi ndi mphodza: Dulani taro mzidutswa ndikugwiritsa ntchito mbale zopindika.

Ndikofunika kuzindikira kuti mizu ya taro imayenera kudyedwa yophika.

Taro yaiwisi imakhala ndi ma protease ndi oxalates omwe angayambitse mkwiyo kapena kutentha mkamwa mwanu. Kuphika kumatseketsa mankhwalawa (27, 28).

Chidule Muzu wa Taro uli ndi mawonekedwe osalala, owuma komanso kukoma pang'ono. Itha kuphikidwa ndikusangalala ndi mbale zokoma komanso zokoma. Simuyenera kudya muzu wa taro wosaphika chifukwa umakhala ndi mankhwala omwe angapangitse mkwiyo pakamwa panu.

Mfundo Yofunika Kwambiri

Muzu wa Taro ndi muzu wowuma wowaza ndi kukoma pang'ono pang'ono.

Ndi gwero labwino kwambiri la michere yambiri yomwe anthu ambiri samapeza okwanira, kuphatikiza fiber, potaziyamu, magnesium ndi mavitamini C ndi E.

Taro ndiwonso gwero labwino kwambiri la ma fiber komanso wowuma wosagwirizana, omwe amathandizira pazabwino zake zambiri, monga thanzi la mtima, shuga m'magazi, thupi ndi m'matumbo.

Taro imakhalanso ndi ma antioxidants komanso ma polyphenols omwe amateteza ku kuwonongeka kwaulere komanso khansa.

Nthawi zonse muziphika muzu musanadye kuti muchepetse mankhwala omwe angayambitse mkwiyo pakamwa.

Akaphika, taro ndi chakudya chopatsa thanzi komanso chopatsa thanzi.