7 hutano hunobatsira hwerotsi

Zvemukati

• 1. Kuvandudza kugaya
• 2. Dzivirira kukwegura kusati kwasvika uye gomarara
• 3. Chengetedza ganda rako uye chengetedza ganda rako
• 4. Inobatsira kudzikisa huremu
• 5. Chengetedza chiratidzo
• 6. Simbisa immune system
• 7. Chengetedza chirwere chemwoyo
• Ruzivo rwehutano uye mashandisiro
• Mapepa ane karoti
• 1. Karoti dumplings
• 2. Yakagochwa karoti pate ne feta cheese
• 3. Muriwo wemuriwo nemakarotsi

Karoti mudzi uyo wakanaka sosi ye carotenoids, potasium, fiber uye antioxidants, iyo inopa akati wandei hutano mabhenefiti. Kunze kwekusimudzira hutano hwekuona, zvinobatsira kudzivirira kukwegura nguva isati yakwana, kugadzirisa immune system uye kudzivirira mamwe marudzi ekenza.

Muriwo uyu unogona kudyiwa uri mbishi, wakabikwa kana mujuice uye unowanikwa mumavara akasiyana: yero, orenji, yepepuru, yakatsvuka uye chena. Musiyano mukuru pakati pavo uri mukuumbwa kwavo: orenji ndiyo inowanzo kuwanikwa uye yakafuma mune alpha uye beta carotenes, ayo anokonzera kugadzirwa kwevhitamini A, nepo yeyero yacho iine huwandu hwepamusoro hwe lutein, yepepuru vakapfuma mune yakasimba antioxidant, lycopene, uye tsvuku vakapfuma muanthocyanins.

Zvimwe zvehutano zvakanakira karoti ndeizvi:

1. Kuvandudza kugaya

Makarotsi ane hupfumi hwakasviba uye husina kusungika, senge pectin, cellulose, lignin uye hemicellulose, izvo zvinobatsira kurwisa kuzvimbirwa nekuti zvinowedzera huwandu hwetsvina, kuwedzera pakuderera kwekufamba kwemukati uye kubatsira kukurudzira kuwanda kwemabhakitiriya akanaka mumatumbo.

2. Dzivirira kukwegura kusati kwasvika uye gomarara

Nekuti yakafuma antioxidants, senge vhitamini A uye polyphenols, inodzivirira kukuvara kwesero kunokonzerwa nemahara radicals, inodzivirira kwete kungokurumidza kukwegura, asi zvakare kudzikisira njodzi yemukenza wemapapu, wemazamu uye wemudumbu. Uye zvakare, ine chinhu chinonzi falcarinol, icho chinogona zvakare kudzora njodzi yekenza yemukondoni.

3. Chengetedza ganda rako uye chengetedza ganda rako

Kudya makarotsi munguva yezhizha kunogona kubatsira kuchengetedza yako tan kwenguva yakareba, sezvo beta-carotenes uye lutein zvinokurudzira ganda pigmentation, uchifarira kusikwa kwako kwepanyama. Uye zvakare, beta-carotene inogona kuve neidziviriro pamwaranzi yeUV, zvisinei zvazvinoita zvinoenderana nemari yakadyiwa usati wasangana nezuva. Iko kunwa kwe100 g yemuto wekaroti une 9.2 mg ye beta-carotene uye karoti yakabikwa inenge 5.4 mg.

4. Inobatsira kudzikisa huremu

Kusanganisira karoti zuva nezuva mukudya kunobatsira kuwedzera kuguta, seavhareji karoti yakasvibira ine anenge magiramu matatu nemaviri efaibha. Uye zvakare, ine mashoma macalorie uye inogona kuverengerwa mune ese ari maviri mbishi uye akabikwa masaladi, zvisinei mashandisirwo awo ega haakurudzire kuonda, uye anofanirwa kuitwa nechikafu chakaderera mumakoriyori, mafuta neshuga.

Uye zvakare, karoti mbishi dzine yakaderera glycemic index (GI) uye, nekudaro, chengeta glucose yeropa iri pasi pekutonga, iyo inofarira kurasikirwa nekurema, mukuwedzera pakuva sarudzo yakanakisa yevanhu vane chirwere cheshuga. Panyaya yemakaroti akabikwa kana akacheneswa, iyo GI iri yakati kwirei uye, nekudaro, kunwa hakufanirwe kunge kuri kazhinji.

5. Chengetedza chiratidzo

Makarotsi ane hupfumi mu beta-carotenes, ayo ari epamberi zvinhu zvevhitamini A. Kana iri yero macarroti, ayo ane lutein, anokwanisa kuratidza chiito chekudzivirira pakurwisa macular uye cataract.

6. Simbisa immune system

Vitamini A aripo mumakarotsi anogona kusimudzira mhinduro yekurwisa-kupisa yemuviri nekuda kweayo antioxidant maitiro. Uye zvakare, inomutsa maseru ekudzivirira, achibatsira kusimbisa immune system. Iko kushandiswa kwemakaroti kunogona zvakare kugadzirisa nzira yekudzivirira yemumuromo mucosa, kuwedzera kutendeka kwemukati mucosa uye kubatsira kuchengetedza morphology yemasero, zvakakosha kuti uzive kuti dumbu remudumbu chinhu chakakosha chemuviri wemuviri.

7. Chengetedza chirwere chemwoyo

Beta-carotenes mumakarotsi anodzivirira muviri nekudzivirira kutanga kwechirwere chemoyo, sezvo ichivhiringidza kuita kweiyo oxidation yecholesterol yakaipa, LDL, uye inoshandura kupinza kwayo padanho remukati nekuda kweiyo yakawanda fiber fiber.

Ruzivo rwehutano uye mashandisiro

Iyi tafura inotevera inoratidza kuumbwa kwezvikafu zvegamu remakarotsi matsva uye akabikwa.

Mapepa ane karoti

Makarotsi anogona kudyiwa ari mumbishi mumasadza kana majuisi, kana kubikwa, uye anogona kuwedzerwa kumakeke, masobho uye svutugadzike yekugadzirira nyama kana hove. Kuti uwane mabhenefiti aya zvakakosha kuti utore kanenge karoti kamwe pazuva.

Izvo zvakakosha kuti utaure kuti kunwiwa kwe beta-carotenes kunonyanya kushanda kana karoti yabikwa, saka zvinokwanisika kuchinjanisa pakati pembishi uye zvakabikwa.

1. Karoti dumplings

Zvinoshandiswa

• 2 mazai;
• 1 kapu yeupfu hweamondi;
• 1 mukombe weoatmeal;
• 1/4 mukombe wekokonati kana canola mafuta;
• 1/2 yezvinotapira kana 1 mukombe weshuga tsvuku;
• 2 makapu e grated karoti;
• 1 tsama nzungu dzakapwanyika;
• 1 teaspoon yehupfu yekubheka;
• 1 teaspoon yekinamoni;
• 1 teaspoon yevanilla.

Kugadzirira modhi

Preheat oven kusvika 180ºC. Mumudziyo, sanganisa mazai, mafuta, zvinotapira kana shuga uye nevanilla. Wedzera almond neoat furawa uye sanganisa. Wobva wawedzera karoti yakakangwa, poda yekubheka, sinamoni uye walnuts yakapwanyika uye sanganisa.

Isa musanganiswa mune fomu yesilicone uye uisiye muchoto kwemaminitsi makumi matatu.

2. Yakagochwa karoti pate ne feta cheese

500 magiramu emakaroti, akachekwa uye akachekwa kuita zvidimbu zvakakura;

100 mL yemamwe maorivhi emhandara emafuta;

1 teaspoon yekumini;

115 magiramu e feta feta uye nyowani chizi chizi;

Munyu uye mhiripiri kuravira;

1 sprig yekorianderi nyowani yakatemwa.

Kugadzirira modhi

Preheat oven kusvika 200ºC. Isa makarotsi pane tireyi nemafuta emuorivhi, vhara nealuminium pepi uye ubike kwemaminitsi makumi maviri nemashanu.Pakupera kwenguva iyoyo, isa kumini pamusoro pemakarotsi uye usiye muchoto kwemaminitsi gumi nemashanu kana kusvika karoti iri nyoro.

Zvadaro, pwanya karoti neforogo uye uisanganise nemafuta emuorivhi kusvikira yava puree. Mwaka nemunyu uye mhiripiri kuravira uye wedzera iyo feta cheese yakatemwa kuita zvidimbu uye coriander yakachekwa.

3. Muriwo wemuriwo nemakarotsi

Zvinoshandiswa

• 5 svikiro karoti;
• 1 apple diki;
• 1 ari pakati beet.

Kugadzirira modhi

Geza macarrots, apple nema beet zvakanaka, uzvigure kuita zvidimbu zvidiki, wozvisanganisa wozoisa mu blender kugadzira muto.