Uru 7 maka karọt

Ndinaya

• 1. Meziwanye mgbaze
• 2. Gbochie nká na ọrịa kansa
• 3. Lekọta akpụkpọ ahụ gị ma lekọta akpụkpọ gị anya
• 4. Na-enyere aka iwetulata ibu
• 5. Chebe ọhụụ
• 6. Mee ka usoro ahụ ji alụso ọrịa sie ike
• 7. Chebe megide ọrịa obi
• Ozi nri na otu esi eji ya
• Ezi ntụziaka na carrots
• 1. Carọt dumplings
• 2. asara n'ọkụ karọt pate na cheese feta
• 3. Akwukwo nri akwukwo nri na karọt

Karọt bụ mgbọrọgwụ nke kachasị mma carotenoids, potassium, fiber na antioxidants, nke na-enye ọtụtụ uru ahụ ike. Na mgbakwunye na ịkwalite ahụike ahụike, ọ na-enye aka igbochi ịka nká, mee ka usoro ahụ ji alụso ọrịa ọgụ na igbochi ụfọdụ ụdị ọrịa kansa.

Enwere ike iri akwukwo nri a akuko, sie ya ma obu na mmiri mmiri ma enwere ike inweta ya na agba di iche iche: odo, oroma, odo odo, uhie na ocha. Isi ihe dị iche n'etiti ha bụ na ha mejupụtara: oroma bụ nke a na-ahụkarị ma baa ọgaranya na alpha na beta carotenes, bụ ndị na-ahụ maka mmepụta nke vitamin A, ebe ndị na-acha odo odo nwere mgbatị dị elu nke lutein, ndị na-acha odo odo bara ọgaranya na antioxidant dị ike, lycopene, na-acha uhie uhie bara ọgaranya na anthocyanins.

Benefitsfọdụ uru ahụike nke karọt bụ:

1. Meziwanye mgbaze

Carrots bara ụba na soluble na insoluble fibers, dị ka pectin, cellulose, lignin na hemicellulose, nke na-enyere aka ịlụ ọgụ ntachi n'ihi na ha na-abawanye ụda nke nsị, na mgbakwunye na ịbelata nsị nke eriri afọ na inye aka na-eme ka ọtụtụ nje bacteria dị na eriri afọ.

2. Gbochie nká na ọrịa kansa

Ebe ọ bụ na ọ bara ọgaranya na antioxidants, dị ka vitamin A na polyphenols, ọ na-egbochi mmebi cell nke ndị na-akpata free radicals, na-egbochi ọ bụghị naanị nká, kamakwa ọ na-ebelata ohere nke ngụgụ, ara na afọ cancer. Na mgbakwunye, o nwere ihe akpọrọ falcarinol, nke nwekwara ike ibelata ohere nke ọrịa cancer eriri afọ.

3. Lekọta akpụkpọ ahụ gị ma lekọta akpụkpọ gị anya

Iri karọt n'oge ọkọchị nwere ike inye aka jigide tan gị ruo ogologo oge, dị ka beta-carotenes na lutein na-akpali pigmenti anụ ahụ, na-amasị anụ ahụ gị. Na mgbakwunye, beta-carotene nwere ike ịnwe ihe nchedo megide ụzarị ọkụ UV, agbanyeghị mmetụta ya dabere na ọnụọgụ nri tupu ekpughere anyanwụ. Nri 100 g nke ihe ọ juiceụ juiceụ karọt nwere 9.2 mg nke beta-carotene na karọt esiri esi ihe dị ka 5.4 mg.

4. Na-enyere aka iwetulata ibu

Gụnyere karọt kwa ụbọchị na nri na-enyere aka ịbawanye satiety, ebe ọ bụ na karọt akụrụngwa nwere ihe dị ka gram 3.2. Tụkwasị na nke a, ọ nwere calorie ole na ole ma nwee ike ịgụnye ya na salads na-esi nri na nke esiri esi, naanị oriri ya anaghị akwalite ọnwụ, a ga-ejikwa nri dị obere na calorie, abụba na sugars mee ya.

Tụkwasị na nke a, raw carrots nwere obere glycemic index (GI) ma, ya mere, na-achịkwa glucose ọbara, nke na-akwado ọnwụ dị arọ, na mgbakwunye na ịbụ nhọrọ magburu onwe ya maka ndị ọrịa mamịrị. N'ihe banyere esi nri ma ọ bụ karọt dị ọcha, GI dị ntakịrị elu ma, ya mere, oriri ekwesịghị ịdị ka oge.

5. Chebe ọhụụ

Carrots bara ọgaranya na beta-carotenes, nke bụ ihe ndị bu vitamin B nke a na-akpọ ihe ọ Inụ vitaminụ vitamin A. N'ihe banyere karọt na-acha odo odo, nke nwere lutein, ha na-enwe ike ịme ihe nchebe megide macular degeneration na cataracts.

6. Mee ka usoro ahụ ji alụso ọrịa sie ike

Vitamin A nke dị na karọt nwere ike ime ka ahụ ghara ịmị ọkụ n'ihi mmetụta ya na-emetụta antioxidant. Na mgbakwunye, ọ na - akpali mkpụrụ ndụ nchekwa, na - enyere aka iwusi usoro ahụ ji alụso ọrịa ọgụ ike. Oriri nke karọt nwekwara ike melite usoro nchekwa nke mucosa ọnụ, mee ka iguzosi ike n'ezi ihe nke eriri afọ na-enyere aka ịnọgide na-enwe usoro nke mkpụrụ ndụ, ọ dị mkpa iburu n'uche na akụkụ eriri afọ bụ akụkụ bụ isi nke usoro ahụ ji alụso ọrịa ọgụ.

7. Chebe megide ọrịa obi

Beta-carotenes na karọt na-echebe ahụ site na igbochi mmalite nke ọrịa obi, n'ihi na ọ na-egbochi usoro oxydation nke cholesterol ọjọọ, LDL, ma gbanwee nsị ya na ọkwa eriri afọ n'ihi oke eriri ya.

Ozi nri na otu esi eji ya

Ndị na-esonụ na tebụl na-egosi ekwukwa n'akwụkwọ mejupụtara nke 100 g nke raw na esie ya carrots.

Ezi ntụziaka na carrots

Enwere ike iri karọt n'ime salads ma ọ bụ ihe ọ juụ juụ, ma ọ bụ sie ya, wee tinye ya na achịcha, ofe na stew iji kwadebe anụ ma ọ bụ azụ. Iji nweta uru ndị a ọ dị mkpa iri otu karọt 1 kwa ụbọchị.

Ọ dị mkpa ikwu na absorption nke beta-carotenes na-arụ ọrụ nke ọma mgbe karọt esiri ya, ya mere, ọ ga-ekwe omume ịhọrọ n'etiti raw na esighe.

1. Carọt dumplings

Efrata

• 2 àkwá;
• 1 iko ntụ ọka almọnd;
• 1 iko oatmeal;
• 1/4 iko oyibo ma ọ bụ mmanụ canola;
• 1/2 nke uto ma ọ bụ 1 iko nke agba aja aja;
• Iko abụọ nke grated grated;
• 1 nju aka nke nkpuru ahihia;
• 1 teaspoon nke ntụ ịme achịcha;
• 1 ngaji nke pawuda;
• 1 teaspoon nke Them.

Nkwadebe mode

Kpochapu oven na 180ºC. N'ime akpa, gwakọta àkwá, mmanụ, ihe na-atọ ụtọ ma ọ bụ shuga na vanilla. Tinye almọnd na oat ntụ ọka na mix. Ekem ịgbakwunye grated karọt, ntụ ịme achịcha, pawuda na-echi ọnụ n'ala walnuts na mix.

Tinye ngwakọta na ụdị silicone ma hapụ ya na oven maka ihe dịka 30 nkeji.

2. asara n'ọkụ karọt pate na cheese feta

500 grams nke carrots, peeled na bee n'ime nnukwu Mpekere;

100 mL nke mmanụ oliv na-amaghị nwoke;

1 ngaji nke cumin;

Gram 115 nke chiiz feta na chiiz ewu ọhụrụ;

Nnu na ose nụrụ ụtọ;

1 sprig nke chopped coriander ọhụrụ.

Nkwadebe mode

Kpochapu oven na 200ºC. Debe karọt na tree na mmanụ oliv, kpuchie ya na aluminom na ime maka minit 25.Na ngwụsị nke oge ahụ, tinye cumin n'elu karọt ma hapụ ya na oven ihe dị ka nkeji 15 ma ọ bụ ruo mgbe karọt dị nro.

Ekem, eyịri karọt ye ndụdụ ma jiri mmanụ oliv gwakọta ya ruo mgbe ọ ga-adị ọcha. Oge na nnu na ose nụrụ ụtọ na ịgbakwunye feta cheese bee n'ime iberibe na chopped coriander.

3. Akwukwo nri akwukwo nri na karọt

Efrata

• 5 ọkara karọt;
• 1 obere apụl;
• 1 ọkara biiti.

Nkwadebe mode

Saa karat, apụl na beets nke ọma, belata ha n'ime obere iberibe, gwakọta ha ma tinye ha na blender iji mee ihe ọ theụ juiceụ ahụ.