7 ingtụnanya Uru nke Taro Root

Ndinaya

• 1. Ọgaranya na eriri na ihe ndị ọzọ dị mkpa
• 2. Nwere ike inye aka ịchịkwa Sugar Ọbara
• 3. Nwere ike Belata ihe egwu gị nke Ọrịa Obi
• 4. Nwere ike ịnye Njirimara Anticancer
• 5. Nwere ike inyere gị aka felata
• 6. Ọ Dị Mma maka Olu Gị
• 7. Vasatail na Mfe iji tinye na nri gị
• Isi Okwu

Mgbọrọgwụ Taro bụ akwụkwọ nri starchị gbara akwụkwọ nke etinyere na Eshia mana ugbu a enwere ya gburugburu ụwa.

O nwere akpukpo aru di na aja aja na aru ya na acha odo odo. Mgbe esiri ya, ọ nwere uto dị nwayọ nwayọ yana ụdị yiri nduku.

Mgbọrọgwụ Taro bụ isi iyi dị ukwuu nke eriri na nri ndị ọzọ ma na-enye ọtụtụ uru ahụike, gụnyere mmụba shuga shuga, eriri afọ na ahụike obi.

Ndị a bụ uru ahụike 7 nke mgbọrọgwụ taro.

1. Ọgaranya na eriri na ihe ndị ọzọ dị mkpa

Otu iko (gram 132) nke esiri esi nri nwere kalori 187 - ọkachasị site na carbs - na pekarịrị otu gram nke protein na abụba (1).

O nwekwara ihe ndị a:

• Eriri: 6,7 gram
• Manganese: 30% nke uru kwa ụbọchị (DV)
• Vitamin B6: 22% nke DV
• Vitamin E: 19% nke DV
• Potassium: 18% nke DV
• Ọla kọpa: 13% nke DV
• Vitamin C: 11% nke DV
• Site: 10% nke DV
• Magnesium: 10% nke DV

Ya mere, mgbọrọgwụ taro nwere ọtụtụ ihe oriri dị iche iche nke ndị mmadụ anaghị ezu, dị ka eriri, potassium, magnesium na vitamin C na E ().

Na nchikota Mgbọrọgwụ Taro bụ ezigbo eriri na ọtụtụ vitamin na mineral nke usoro nri American na-adịkarị ụkọ.

2. Nwere ike inye aka ịchịkwa Sugar Ọbara

Ọ bụ ezie na mgbọrọgwụ taro bụ akwụkwọ nri starch, ọ nwere ụdị carbohydrates abụọ bara uru maka njikwa shuga ọbara: eriri na stachi na-eguzogide ọgwụ.

Fiber bụ carbohydrate nke ụmụ mmadụ na-enweghị ike ịgbari. Ebe ọ bụ na anaghị etinye obi ya, ọ nweghị mmetụta na ọkwa shuga dị n'ọbara.

Ọ na - enyere aka belata mgbaze na absorption nke carbs ndị ọzọ, na - egbochi nnukwu spikes shuga mgbe nri ().

Nnyocha achọpụtawo na nri ndị nwere nnukwu eriri - nwere ihe ruru gram 42 kwa ụbọchị - nwere ike belata ogo shuga shuga site na ihe dịka 10 mg / dl na ndị nwere ụdị ọrịa shuga 2 ().

Taro nwekwara ụdị stachi pụrụ iche, nke a maara dị ka stachi na-eguzogide ọgwụ, nke ụmụ mmadụ na-enweghị ike ịgbari ma yabụ anaghị ebuli ogo shuga dị n'ọbara. O siri ike 12% nke stachi na mgbọrọgwụ taro mgbọrọgwụ na-eguzogide ọgwụ starch, na-eme ka ọ bụrụ otu n'ime isi mmalite dị mma nke edozi a ().

Nchikota a nke stachi na eriri na - eme ka mgbọrọgwụ buru ezigbo carb - karisia maka ndi oria shuga (,).

Na nchikota Mgbọrọgwụ Taro nwere eriri na stachi na-eguzogide ọgwụ, nke na-agbari ngwa ngwa ma belata shuga shuga dị na nri mgbe nri.

3. Nwere ike Belata ihe egwu gị nke Ọrịa Obi

Eriri na stachi starch na taro root nwekwara ike inye aka belata ihe egwu gị nke ọrịa obi.

Nnukwu nnyocha achọpụtala na ndị na-eri nri karịa eriri na-enwekarị obere ọrịa obi ().

Otu nnyocha chọpụtara na maka ihe ọ bụla ọzọ gram 10 nke eriri na-eri kwa ụbọchị, ihe ize ndụ nke ịnwụ site n'ọrịa obi na-ebelata site na 17% ().

A kwenyere na nke a bụ n'ihi akụkụ ụfọdụ nke cholesterol na-agbada mmetụta, mana nyocha na-aga n'ihu ().

Mgbọrọgwụ Taro nwere ihe karịrị gram isii nke eriri kwa iko (gram 132) - ihe karịrị okpukpu abụọ karịa ihe a hụrụ na gram gram 138 yiri nke a - na-eme ka ọ bụrụ ezigbo isi iyi (1, 11).

Mgbọrọgwụ Taro na-enyekwa starch na-eguzogide ọgwụ, nke na-ebelata cholesterol ma jikọta ya na mbelata ọrịa obi (,).

Na nchikota Mgbọrọgwụ Taro dị elu na fiber na stachi na-eguzogide ọgwụ, nke na-enyere aka belata cholesterol ma belata ihe ize ndụ nke ọrịa obi.

4. Nwere ike ịnye Njirimara Anticancer

Mgbọrọgwụ Taro nwere ihe ndị nwere osisi a na-akpọ polyphenols nke nwere uru ahụike dị iche iche, gụnyere ikike iji belata ọrịa cancer.

Isi polyphenol dị na mgbọrọgwụ taro bụ quercetin, nke dịkwa n'ọtụtụ buru ibu na eyịm, apụl na tii (,).

Nnwale ule na ọmụmụ anụmanụ achọpụtala na quercetin nwere ike ịkpalite ọnwụ cell cancer ma belata uto nke ọtụtụ ụdị ọrịa cancer ().

Ọ bụkwa antioxidant dị ike nke na-echebe ahụ gị pụọ na oke mbibi na-enweghị nnwere onwe nke metụtara kansa ().

Otu nnyocha nyocha tube-achọpụta na wepụ taro nwere ike ịkwụsị mgbasa nke ụdị ụfọdụ nke ara na ọrịa kansa prostate, mana ọ nweghị nyocha mmadụ emere ().

Ọ bụ ezie na ọmụmụ ihe mbụ na-ekwe nkwa, ọ dị mkpa nyochakwu iji ghọtakwuo ihe ndị na-egbochi ọrịa mgbochi.

Na nchikota Mgbọrọgwụ Taro nwere polyphenols na antioxidants nke nwere ike ibuso uto kansa ma chebe ahụ gị pụọ na nrụgide oxidative. N'agbanyeghị nke ahụ, ọ dị mkpa ịmekwu nnyocha na mpaghara a.

5. Nwere ike inyere gị aka felata

Mgbọrọgwụ Taro bụ ezigbo eriri, nwere gram 6.7 kwa iko (gram 132) (1).

Nnyocha achọpụtala na ndị na-eri nri karịa eriri na-enwekarị ahụ ike na obere abụba (18).

Nke a nwere ike ịbụ n'ihi na eriri na-eme ka afọ ghara ịgwụ, nke na-eme ka ị gbatịkwuo ogologo ma belata ọnụ ọgụgụ calorie ị na-eri n'ụbọchị. N'ime oge, nke a nwere ike ibute ọnwụ ().

Starch na-eguzogide ọgwụ na taro root nwere ike inwe mmetụta yiri ya.

Otu nnyocha chọpụtara na ụmụ nwoke ndị were mgbakwụnye nwere 24 gram nke stachi na-eguzogide ọgwụ tupu nri richapụ ihe dịka 6% obere kalori ma nwee obere insulin mgbe ha risịrị nri, ma e jiri ya tụnyere otu njikwa ().

Ihe omumu nke anumanu egosiputakwa na oke nri ndi na eri nri stachi adighi enwe oke aru na aru. Ọ na-hypothesized na nke a bụ ikpe n'ihi na-eguzogide ọgwụ stachi amụba abụba-ere ọkụ gị ahu, ma n'ihu nnyocha a chọrọ ().

Na nchikota N'ihi eriri ya dị elu na ọdịnaya stachi na-eguzogide ọgwụ, mgbọrọgwụ taro nwere ike ime ka mmetụta zuru ezu, belata mkpokọta calorie ma mee ka abụba na-ere ọkụ, nke nwere ike iduga nha nha ma belata abụba ahụ.

6. Ọ Dị Mma maka Olu Gị

Ebe ọ bụ na mkpọrọgwụ taro nwere ọtụtụ eriri na starch siri ike, ọ nwere ike ịba uru na ahụ ike.

Ahụ gị anaghị agbari ma ọ bụ na-amịkọrọ eriri na stachi na-eguzogide ọgwụ, n'ihi ya, ha na-anọgide n'ime eriri afọ gị. Mgbe ha ruru colon gị, ha na-abụ nri maka ụmụ nje na eriri afọ gị ma kwalite uto nke ezigbo nje bacteria ().

Mgbe eriri nje gị na-agbaji eriri ndị a, ha na-emepụta fatty acids dị mkpụmkpụ nke na-edozi mkpụrụ ndụ ndị na-edozi eriri afọ gị ma mee ka ha nwee ahụike ma sie ike ().

Otu nnyocha na ezì chọpụtara na nri ndị bara ọgaranya na starch na-eguzogide ọgwụ mere ka ahụ ike colon dịkwuo mma site na ịkwalite mmepụta fatty acid dị mkpụmkpụ ma belata mmebi nke mkpụrụ ndụ colon ().

N'ụzọ na-akpali mmasị, ọmụmụ ụmụ mmadụ achọpụtala na ndị nwere nsogbu nsia na-afụ ụfụ, dị ka ọnya afọ, na-enwekarị ọkwa dị ala nke abụba abụba dị n'ime afọ ha ().

Researchfọdụ nnyocha na-egosi na ịmịkọrọ eriri na stachi na-eguzogide ọgwụ nwere ike ịkwalite ọkwa ndị a ma nyere aka kpuchido megide ọrịa obi na-afụ ụfụ na ọrịa cancer eriri ()

Na nchikota Eriri na eriri na-eguzogide ọgwụ na mgbọrọgwụ taro na-eme ka eriri nje na-eme ka ọ bụrụ mkpụmkpụ abụba, nke nwere ike ichebe megide ọrịa kansa na ọrịa obi na-afụ ụfụ.

7. Vasatail na Mfe iji tinye na nri gị

Mgbọrọgwụ Taro nwere ụdị starch nke na-adị nwayọ, na-adịtụ ụtọ, nke na-atọ ụtọ ka nduku. Enwere ike iji ya na nri dị ụtọ ma na-atọ ụtọ.

Fọdụ ụzọ ndị ama ama iji atọ ya ụtọ gụnyere:

• Ibe Taro: Mpekere iberi igwe ma sie ma obu ghee ya.
• Hawaiian poi: Steam na Mash taro n'ime odo odo-hued puree.
• Taro tii: Gwakọta taro ma ọ bụ jiri ntụ ntụ na boba tii mee ihe ọ purpleụ purpleụ na-acha odo odo.
• Ogbe bun: Ime sweetened taro tapawa n'ime buttery achịcha dị iche iche mgwakota agwa maka eji megharịa ọnụ.
• Achịcha Taro: Gwakọta taro esiri esi na seasonings na pan ghee ruo mgbe ọ ga-ama.
• Na ofe na nri: Bechaa taro n’ime obere nri were sie nri.

Ọ dị mkpa iburu n'obi na naanị mgbọrọgwụ taro kwesịrị iri ya esi.

Raw taro nwere protein na oxalates nke nwere ike ibute ọgbụgba ma ọ bụ iwe ọkụ n'ọnụ gị. Isi nri na-eme ka ogige ndị a kwụsị (27, 28).

Na nchikota Mgbọrọgwụ Taro nwere ire ụtọ, starchy ederede na nwayọ ụtọ uto. Enwere ike esi ya ma rie ya na nri di uto na nke nkpuru. Ikwesighi iri mkpuru osisi taro dika o nwere ihe ndi nwere ike ime ka iwe ma obu oku oku n’onu gi.

Isi Okwu

Mgbọrọgwụ Taro bụ ahịhịa mgbọrọgwụ starchy nwere uto dị ụtọ.

Ọ bụ nnukwu isi mmalite dị iche iche na-edozi ahụ nke ọtụtụ mmadụ anaghị enweta, gụnyere fiber, potassium, magnesium na vitamin C na E.

Taro bụkwa ezigbo ihe na-esi na eriri na starch na-eguzogide ọgwụ, nke na-eweta ọtụtụ uru ahụike ya, dị ka ahụike obi dị mma, ogo shuga shuga, ibu ahụ na ahụ ike.

Taro nwekwara ọtụtụ antioxidants na polyphenols nke na-echebe megide mmebi ihe egwu na ọrịa kansa.

Na-esi nri mgbe nile tupu ị rie ya iji mebie ogige nke nwere ike ibute ihe ọgbụgba na-adịghị mma n'ọnụ.

Mgbe a na-esi ya, taro bụ nri na-edozi ahụ maka nri ụtọ na nke ụtọ.