Taro Mashizha: Kudya, Kubatsira, uye Mashandisiro

Zvemukati

• Nutrition nhoroondo
• Zvinogona kubatsirwa
• Inogona kubatsira kudzivirira chirwere
• Kuwedzera hutano kune chikafu chakaringana
• Inogona kusimudzira hutano hwemwoyo
• Mashizha matsvuku ane chepfu
• Maitiro ekuzvidya
• Chinokosha

Mashizha eTaro ndiwo mashizha akafanana nemoyo wemuti wetaro (Colocasia esculenta), inowanzo kurimwa munzvimbo dzinopisa uye dzinopisa.

Ipo ichinyanyo kuzivikanwa nemidzi yayo inodyiwa, ine starchy, mashizha eiyo taro chirimwa anoshandawo sechikafu chekudya mumakicheni akasiyana.

Ipo uchidya mashizha akabikwa e-taro anogona kupa mamwe mabhenefiti ehutano, zvakakosha kuti uzive kuti mashizha matsva ane chepfu usati wabika.

Ichi chinyorwa chinoongorora chikafu, mabhenefiti, uye kushandiswa kwakajairika kwemashizha etaro.

Nutrition nhoroondo

Nekoriori yakadzika uye zvemukati zvine fiber yakawanda, mashizha etaro anoshanda semubatsiri unovaka muviri kune chikafu chakaringana.

Iyo 1-mukombe (145-gramu) inoshambirwa yemashizha akabikwa taro inopa ():

• Makorori: 35
• Carbs: 6 magiramu
• Mapuroteni: 4 magiramu
• Mafuta: isingasviki 1 gramu
• Fiber: 3 magiramu
• Vhitamini C: 57% yeiyo Mazuva ese Kukosha (DV)
• Vhitamini A: 34% yeiyo DV
• Potassium: 14% yeiyo DV
• Tsamba: 17% yeiyo DV
• Calcium: 13% yeiyo DV
• Iron: 10% yeiyo DV
• Magnesium: 7% yeiyo DV
• Phosphorus: 6% yeiyo DV

Mashizha eTaro ari akadzika macalorie girini mashizha emuriwo ayo akakwirira mu potassium, folate, uye mavitamini C uye A.

Zvinogona kubatsirwa

Nekuda kwehunhu hwavo hwakanaka hwechikafu, mashizha etaro anogona kupa akati wandei mabhenefiti ehutano.

Inogona kubatsira kudzivirira chirwere

Kudya kune huwandu hwakawanda hweantioxidants inogona kubatsira kudzikisa mamorekuru anogona kukuvadza anonzi mahara radicals.

Mahara radicals, kana akasiyiwa asina kudzorwa, anogona kukurudzira kuzvimba mumuviri, izvo zvinogona kupa kune akasiyana mamiriro, senge kenza, autoimmune kusagadzikana, uye chirwere chemoyo ().

Mashizha eTaro ndiwo manyuko akanaka e vitamini C uye polyphenols, maviri akajairika antioxidant macomputer ().

Nekudaro, kudya kwakabikwa mashizha etaro nguva nenguva kunogona kubatsira kudzikisira mahara mahara mumuviri wako, zvichizobatsira mukudzivirira chirwere.

Kuwedzera hutano kune chikafu chakaringana

Mashizha eTaro chinhu chinovaka muviri uye chakasiyana-siyana chinogona kukodzera mune chero chikafu.

Nekuda kweyavo yakaderera carb nemafuta zvemukati, ivo vakadzikira kwazvo mumacalorie, zvichivaita chikafu chakanakisa kubatsira kusimudzira huremu hwemuviri hwakanaka.

Iwo zvakare manyuko akanaka efaibha: 1-mukombe (145-gramu) unoshumira wemashizha akabikwa unopa magiramu matatu ().

Pamusoro pezvo, vane zvemvura yakakwira, iine 92.4% inogadzirwa nemvura.

Yakakwira fiber uye zvemukati zvemvura zvakaratidzirwa kubatsira kurema manejimendi nekusimudzira manzwiro ekuzara nezvikafu, zvichikonzera kuti udye zvishoma (,, 6).

Tichifunga nezvekuti mashizha etaro ane hutano uye akadzika macalorie, kutsiva akakwira macalorie zvinhu nemashizha e taro zvinogona kukubatsira iwe kuwana kana kuchengeta huremu hwemuviri hwakanaka.

Inogona kusimudzira hutano hwemwoyo

Muzhinji, chikafu chakakwira muzvibereko-zvakafuta michero uye miriwo chakabatana neyakavandudzwa hutano hwemwoyo zvakare uye zvakare.

Mashizha eTaro anowira muchikamu chemuriwo chinonzi girini mashizha ane mashizha, ayo anosanganisirawo miriwo yakaita sesipinachi, kare, uye Swiss chard.

Kugara uchidya girini yakasvibira magidhi kwave kuchisanganiswa neinosvika 15.8% kudzikira muhutano hwepfungwa njodzi kubva pachidzidzo che2016 ().

Iwo zvakare anopawo yakanaka sosi yezvokudya nitrate iyo inobatsira kusimudzira hutano hweropa ().

Naizvozvo, kusanganisira mashizha etaro sechikamu chezvekudya zvinovaka muviri zvinogona kubatsira kusimudzira hutano hwemwoyo.

Mashizha eTaro akadzika mumakhalori, ane fiber yakawanda, uye akakwirira mune micronutrients. Izvi zvinobatsira kune akati wandei mabhenefiti ehutano, akadai sekusimudzira huremu hwemuviri, kusimudzira hutano hwemwoyo, uye kudzivirira chirwere.

Mashizha matsvuku ane chepfu

Pane chenjedzo huru yekuziva kana uchidya mashizha etaro - huturu hwavo kana hwadyiwa husina mbishi.

Mashizha eTaro ane yakakwira oxalate yezvinhu, inova chinhu chinowanzoitika chinowanikwa muzvirimwa zvakawanda.

Vamwe vanhu vangangoda kudzivirira chikafu chine oxalate kana vari panjodzi yeitsvo matombo, sezvo oxalates inogona kubatsira pakuumbwa kwavo ().

Nepo chikafu chakawanda chiine oxalates, senge sipinashi, bhinzi, zvigadzirwa zesoya, uye nyuchi, huwandu hwacho hudiki kwazvo kuti huve nehumwe huturu.

Mashizha madiki e taro ane oxalates akawanda kupfuura mashizha ekare, kunyange ari maviri ane chepfu kana ari mbishi.

Izvo zvakakoshawo kuti uzive kuti vamwe vanhu vanonzwa kunhuwa kwekubata pavanobata mashizha akasvibirira, saka kupfeka magirovhosi kunogona kurairwa.

Kuita kuti oxalates ine chepfu mumashizha etaro aite, inofanirwa kubikwa kudzamara yanyorova izvo zvinongotora maminetsi mashoma kana uchibika kana maminetsi makumi matatu kusvika paawa kana uchibika (, 11).

Imwe nzira yekubvisa oxalates inokuvadza kubva kumashizha etaro iri kuinyudza mumvura kwemaminitsi makumi matatu kusvika husiku hwese.

Dhata inoratidza kuti nguva dzakawandisa, pamwe nekubika zvinopesana nekubheka, zvinoguma nemabhuru mazhinji abviswa (, 11).

Kana aya matanho apera, mashizha e taro akachengeteka kudya kune vanhu vazhinji.

Zvakadaro, vanhu vari panjodzi huru yematombo eitsvo vanofanirwa kudzivirira mashizha etaro zvachose nekuda kwehuwandu hwemombe.

Mashizha eiyo taro chirimwa ane mazinga akawandisa e oxalates ayo anogona kuve muchetura kana ukadyiwa uri mbishi. Izvo zvakakosha kuti ubike zvakanaka kuti vadzivise zvinokuvadza mhedzisiro.

Maitiro ekuzvidya

Ipo ichinyakare ichidyiwa netsika mukati memunzvimbo dzinopisa uye dzinopisa, mashizha etaro ave kuwanikwa mumisika yehunyanzvi pasirese.

Zvichienderana nedunhu iri, pane akati wandei mabikirwo anoshandiswa kugadzirira iwo.

Taro yakabikwa mashizha anozvirumbidza hunyoro, nutty flavour ine mashoma esimbi manotsi. Nekudaro ivo vanonyanya kushandirwa sechikamu chedhishi kuti vawedzere yavo mbiri yekuravira.

MuHawaii, mashizha anonziwo luau mashizha. Apa vajaira kugadzira ndiro inonzi lau lau mune izvo zvakasiyana siyana zvakaputirwa mumashizha uye zvakabikwa.

Mune dzimwe nzvimbo dzeIndia, mashizha etaro anoshandiswa kugadzira dhishi rinonzi alu wadi, umo mashizha akafukidzwa mune zvinonhuwira, akapetwa, uye akapiswa kwemaminitsi gumi nemashanu.

MuPhilippines, mashizha etaro anobikwa pamwechete nemukaka wekokonati nezvinonhuwira kugadzira dhishi rinonzi Kuraira.

Mashizha anogona kuwedzerwa kune masobho, stews, uye casseroles, achiaita iwo miriwo inoenderana.

Chekupedzisira, taro mashizha anogona kubikwa uye kudyiwa pachena zvakafanana nemamwe mashizha mashizha, senge sipinashi uye kare, kunyange zvichikosha kuzvibika zvakakwana kudzikisa yavo oxalate zvemukati.

Kunyangwe ichirimwa munzvimbo dzinodziya, mashizha etaro ave kuwanikwa pasirese mumisika yakasarudzwa. Mashizha anogona kushandiswa kugadzirira madhishi echinyakare akati wandei kana anogona kubikwa nekudyiwa ega.

Chinokosha

Mashizha eTaro ane girini yakasvibira ine mashizha akafanana nesipinachi, inowanzo kurimwa munzvimbo dzinopisa uye dzinopisa.

Ivo vakapfuma mune akawanda akakosha micronutrients, senge vhitamini C, vhitamini A, folate, uye calcium, pamwe nezvirwere-kurwisa antioxidants.

Yadzo yakakwira fiber uye yakaderera macalorie zvemukati zvinovaita ivo chakanakisa chikafu chekusimudzira moyo wemoyo nekusimudzira huzere hupenyu.

Nepo mashizha acho angave ane chepfu kana achidyiwa asina kubikwa, mashizha akabikwa etaro anogona kuve anowirirana uye ane hutano kuwedzera kune kwako kudya.