7 Inoshamisa Mabhenefiti eTaro Mudzi

Zvemukati

• 1.Kupfuma muFibre uye Zvimwe Zvakakosha Nutrients
• 2. Ngaabatsire Kudzora Ropa Shuga
• 3. Unogona Kuderedza Njodzi Yako Yechirwere Chemwoyo
• 4. Inogona Kupa Anticancer Properties
• 5. Inogona Kukubatsira Iwe Kuderedza uremu
• 6. Yakanaka kune Gut Yako
• 7. Inochinjika uye Yakareruka Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Taro mudzi istarchy midzi yemiriwo yakatanga kurimwa muAsia asi ikozvino yainakidzwa kutenderera pasirese.

Ine ganda rekunze rakasviba uye nyama chena ine mavara epepuru mukati mese. Kana yakabikwa, ine tambo inotapira zvinyoro uye chimiro chakafanana nembatatisi.

Taro midzi sosi huru ye fiber uye zvimwe zvinovaka muviri uye inopa akasiyana siyana mabhenefiti ehutano, kusanganisira nekuvandudza shuga yeshuga, ura uye hutano hwemwoyo.

Heano manomwe mabhenefiti ehutano etaro midzi.

1.Kupfuma muFibre uye Zvimwe Zvakakosha Nutrients

Imwe kapu (132 gramu) yetaro yakabikwa ine 187 macalorie - kazhinji kubva ku carbs - uye isingasviki gramu imwe yega yeprotein nemafuta (1).

Iyo zvakare ine zvinotevera:

• Fiber: 6.7 magiramu
• Manganese: 30% yeiyo kukosha kwezuva nezuva (DV)
• Vhitamini B6: 22% yeiyo DV
• Vhitamini E: 19% yeiyo DV
• Potassium: 18% yeiyo DV
• Mhangura: 13% yeiyo DV
• Vhitamini C: 11% yeiyo DV
• Phosphorus: 10% yeiyo DV
• Magnesium: 10% yeiyo DV

Nekudaro, taro mudzi une huwandu hwakanaka hwezvakasiyana zvinovaka muviri izvo vanhu zvisingawanzo kuwana zvakakwana, senge fiber, potasium, magnesium uye mavitamini C uye E ().

Pfupiso Taro midzi isosi yakanaka ye fiber uye akawanda mavitamini uye mamineral ayo akajairwa eAmerican kudya anowanzo kushayikwa.

2. Ngaabatsire Kudzora Ropa Shuga

Kunyangwe taro mudzi uri wakaomeswa miriwo, iine mhando mbiri dzemakabohaidhireti anobatsira mukuchengetwa kweshuga muropa: faibha uye starch isingamiriri.

Fibha ndiyo makabhohaidhiretsi ayo vanhu vasingakwanise kugaya. Sezvo isina kunyudzwa, haina zvazvinoita pashuga yeropa.

Inobatsirawo kudzora kugaya uye kutora mamwe ma carbs, ichidzivirira mahombe eshuga eropa mushure mekudya ().

Zvidzidzo zvakaona kuti yakakwira-fiber chikafu - chine anosvika makumi mana nemaviri magiramu pazuva - chinogona kudzikisa huwandu hweshuga yeropa neinenge 10 mg / dl mune vanhu vane mhando 2 chirwere cheshuga ().

Taro zvakare ine yakasarudzika mhando sisitimu, inozivikanwa seinodzivirira starch, isingagone kugayiwa nevanhu nekudaro haina kukwidza shuga dzeropa. Dzinosvika gumi nezviviri muzana dzestarch mune yakabikwa taro midzi inodzivirira starch, ichiiita imwe yezvinhu zviri nani zviwanikwa zveichi chinovaka ().

Iko kusanganiswa kwesinga starch uye fiber kunoita kuti taro midzi yakanaka carb sarudzo - kunyanya kune vanhu vane chirwere cheshuga (,).

Pfupiso Taro midzi ine fiber uye inopesana nesitashi, iyo yese inononoka kugaya uye inoderedza mashuga eropa mushure mekudya.

3. Unogona Kuderedza Njodzi Yako Yechirwere Chemwoyo

Iyo fiber uye isinga pisi starch mune taro midzi inogona zvakare kubatsira kudzikisa njodzi yako yechirwere chemwoyo.

Kutsvagisa kwakakosha kwakawana kuti vanhu vanodya fiber yakawanda vanowanzove nemitengo yakaderera yechirwere chemoyo ().

Imwe ongororo yakawana kuti kune yega yega gumi magiramu efaibha anodyiwa pazuva, njodzi yekufa nechirwere chemwoyo yakaderera ne17% ().

Izvi zvinofungidzirwa kuti zvinokonzerwa nechikamu chefibre cholesterol-kudzikisa mhedzisiro, asi kutsvagurudza kuri kuenderera ().

Midzi yeTaro ine zvinopfuura magiramu matanhatu efaindi pamukombe (132 gramu) - inopfuura nekaviri mari inowanikwa mune yakaenzana 138-gramu inoshumirwa mbatatisi - ichiita sosi yakanaka kwazvo yefaera (1, 11).

Taro mudzi unopawo husingagumi starch, iyo inoderedza cholesterol uye yave ichibatanidzwa kune yakadzikira njodzi yehosha yemwoyo (,).

Pfupiso Taro midzi ine fiber yakawanda uye inopesana nesitashi, iyo inobatsira kudzikisa cholesterol uye kuderedza njodzi yako yechirwere chemwoyo.

4. Inogona Kupa Anticancer Properties

Taro mudzi une zvirimwa-zvinobva makomputa anonzi polyphenols ane akasiyana hutano mabhenefiti, kusanganisira mukana wekudzora kenza njodzi.

Iyo huru polyphenol inowanikwa mumataro midzi iquercetin, iyo inowanikwawo yakawanda muhanyanisi, maapuro uye tii (,).

Kwayedza-chubhu uye zvidzidzo zvemhuka zvakawana kuti quercetin inogona kukonzera cancer cancer kufa uye inononoka kukura kwemhando dzinoverengeka dzekenza ().

Iyo zvakare ine antioxidant ine simba inodzivirira muviri wako kubva kukuwandisa kwemahara kukuvara kwakanyanya uko kwakabatanidzwa nekenza ().

Imwe bvunzo-chubhu yekuongorora yakawana kuti taro mushoma wakakwanisa kumisa kupararira kwemamwe marudzi ezamu nekenza yeprostate maseru, asi hapana ongororo yevanhu yakaitwa ().

Nepo zvidzidzo zvekutanga zviri kuvimbisa, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani anticancer zvimiro zve taro.

Pfupiso Taro mudzi une polyphenols uye antioxidants ayo anogona kurwisa kenza kukura uye kudzivirira muviri wako kubva kune oxidative kusagadzikana. Asi, kumwe kutsvagisa munzvimbo ino kunodiwa.

5. Inogona Kukubatsira Iwe Kuderedza uremu

Taro mudzi isosi yakanaka ye fiber, iine 6.7 gramu pamukombe (132 gramu) (1).

Tsvagiridzo yakaona kuti vanhu vanodya fiber yakawanda vanowanzove nehuremu hwemuviri uye mashoma emuviri mafuta (18).

Izvi zvinogona kunge zviri nekuda kwekuti fiber inononoka kubvisa mudumbu, izvo zvinokuchengetedza iwe kuzere kwenguva yakareba uye kunoderedza huwandu hwemacalorie aunodya mukati mezuva rese. Nekufamba kwenguva, izvi zvinogona kutungamira kuonda ().

Iyo inodzivirira starch mune taro midzi inogona kuve yakafanana mhedzisiro.

Imwe ongororo yakawana kuti varume vakatora chinowedzerwa chine 24 magiramu emushonga starch vasati vadya vakadya zvinokwana 6% mashoma macalorie uye vaive neakaderera insulin mwero mushure mekudya, zvichienzaniswa neboka rinodzora ().

Zvidzidzo zvezvipfuyo zvakaratidzawo kuti makonzo anodyisa kudya kwakanyanya musinga starch aive nemafuta mashoma emuviri uye mafuta emudumbu. Zvinofungidzirwa kuti izvi zvine chikamu chekukanganisa starch iri kuwedzera kupisa-mafuta mumuviri wako, asi kumwe kutsvagurudza kunodiwa ().

Pfupiso Nekuda kweiyo yepamusoro faibha uye isingagumi starch yezvinhu, taro midzi inogona kuwedzera manzwiro ekuzara, kudzikisira kwakawanda koriori kudya uye kuwedzera mafuta kupisa, zvinogona kutungamira mukudzikira kwekurema uye kuderedzwa kwemafuta emuviri.

6. Yakanaka kune Gut Yako

Sezvo taro midzi iine yakawanda fiber uye isingagadzike starch, zvinogona kubatsira kumatumbu hutano.

Muviri wako haugaye kana kupinza fiber uye isingagadzike starch, saka inogara mumatumbo ako. Kana dzasvika mukoloni yako, dzinova chikafu chehutachiona mumatumbu ako uye kukurudzira kukura kwehutachiona hwakanaka ().

Kana matumbo ako mabhakitiriya achisimbisa aya mafibha, iwo anogadzira mapfupi-cheni mafuta acids ayo anodyisa maseru anoteedzera ura hwako uye nekuachengeta aine hutano uye akasimba ().

Imwe ongororo yenguruve yakawana kuti kudya kunopfumisa starch isingagadzirisike kunovandudza hutano hwekoloni nekusimudzira pfupi-cheni yemafuta acid kugadzirwa uye kudzikira kwekukuvara kune colon maseru ().

Sezvineiwo, zvidzidzo zvevanhu zvakaona kuti vanhu vane hutachiona hwekuputira ura, senge ulcerative colitis, vanowanzove nematanho akaderera eapfupi-ngetani mafuta acids mune yavo guts ().

Kumwe kutsvagurudza kunoratidza kuti kudya fiber uye starch isingagone kunogona kuwedzera mazinga aya uye kubatsira kudzivirira kubva kuzvirwere zvemuviri uye cancer cancer.

Pfupiso Iyo fiber uye inodzivirira starch mune taro midzi inoviriswa nematumbu mabhakitiriya kuti agadzire mapfupi-cheni emafuta acids, ayo anogona kudzivirira kurwisa kenza yekoloni uye chirwere chinoputira ura.

7. Inochinjika uye Yakareruka Kuwedzera kune Kudya Kwako

Taro midzi ine starchy dhizaini uye yakapfava, inotapira zvishoma, yakafanana netapatata. Inogona kushandiswa mune zvese zvinotapira uye zvinonaka ndiro.

Dzimwe nzira dzakakurumbira dzekunakidzwa nadzo dzinosanganisira:

• Taro machipisi: Sunga zvinyoro taro uye bika kana fry muzviputi.
• Hawaiian poi: Steam uye mash taro mupepuru-hued puree.
• Taro tii: Sanganisa taro kana kushandisa taro upfu muboba tii kune yakanaka yepepuru chinwiwa.
• Taro buns: Bika inotapira taro unama mukati mebuttery pastry hlama ye dessert.
• Taro makeke: Sanganisa taro yakabikwa nemwaka uye pani fry kusvika crispy.
• Mune masobho uye stews: Cheka taro muzvidimbu uye ushandise mune brothy ndiro.

Zvakakosha kuziva kuti taro mudzi unofanirwa kudyiwa wakabikwa chete.

Raw taro ine maproteases uye oxalates ayo anogona kukonzeresa kutapisa kana kupisa kutsva mumuromo mako. Kubika kunodzora zvinhu izvi (27, 28).

Pfupiso Taro midzi ine yakatsetseka, ine starchy dhizaini uye zvinyoro nyoro kutapira. Inogona kubikwa uye kunakirwa mune zvese zvinotapira uye zvinonaka ndiro. Iwe haufanire kudya mbishi taro midzi sezvo iine makomputa anogona kukonzeresa kana kutsva kwekunzwa mumuromo mako.

Icho Chinokosha

Taro mudzi istarchy midzi miriwo ine hunyoro inotapira kuravira.

Iyo sosi yakanaka yezvakasiyana zvinovaka muviri izvo vanhu vazhinji vasingawane zvakakwana, zvinosanganisira fiber, potasium, magnesium uye mavitamini C uye E.

Taro zvakare yakasarudzika sosi ye fiber uye isingagadzike starch, iyo inoverengera kune hwakawanda hwayo hutano hunobatsira, senge kuvandudzwa kwehutano hwemwoyo, huwandu hweshuga yeropa, huremu hwemuviri uye hutano hwematumbo.

Taro zvakare ine akasiyana antioxidants uye polyphenols ayo anodzivirira kubva kune yakasununguka radical kukuvara uye inogona gomarara.

Gara uchibika mudzi usati waudya kuti uwedzere makemikari anogona kukonzeresa kutapira kwekunzwa mumuromo.

Kana yakabikwa, taro inowedzera zvinovaka muviri kune zvese zvinotapira uye zvinonaka.