MELEMO E 11 E TSOTEHANG EA BOPHELO BO BOTLE BA PHEPO EA TARO ROOT (ARBI) - PAMPEREDPEOPLENY.COM

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale

Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
Lihora tse 7 tse fetileng Hina Khan E Phatsima Ka Moriri o Motala oa Leihlo Mme o phatsima Melomo ea Nude e shebahala ka mehato e bonolo e seng mekae!
Lihora tse 9 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
Lihora tse 12 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Swaranim Sourav Ka Swaranim sourav ka la 28 Tšitoe 2018

Motso oa Taro (Arbi) ke oa genus ^[1] Colocasia le lelapa Araceae mme e fumaneha haholo Asia Boroa Boroa, Hloahloeng ea Malay le India. E hasane ha nako e ntse e ea Asia Bochabela bo Boroa, Japane, China, Lihlekehleke tsa Pacific ebe Arabia, Afrika. Kahoo, hona joale e nkuoa e le sejalo sa pan-tropical se ajoang le ho lengoa hohle.

Taro ke semela se sa feleng, se nang le litlama se fumanang bolelele ba mithara e le 'ngoe ho isa ho tse peli. E na le sebopeho se kang corm, ho tloha moo metso e hōlang tlase e na le methapo ea methapo, e leng mithara feela ka tlase ho bokaholimo ba mobu. Li-corms li kholo ebile li cylindrical mme li nkuoa li jeoa.

Boleng ba Phepo ea Motso oa Taro (Arbi)

100 dikgerama tsa Taro (Lehua) e na le hoo e ka bang ^[pedi]

Lik'hilojule tse 372.6 tsa matla le metsotso ea fructose (0.1 gram), tsoekere (0.1 gram), thiamine (0.05 grams), riboflavin (0.06 gram), niacin (0.64 grams), zinki (0.17 grams), koporo (0.12 grams) le boron (0,12 dikgerama).

1,1 dikgerama protheine
0,2 dikgerama mafura
Molora oa grama e 1
3,6 dikgerama faeba
19.2 dikgerama starch
1,3 dikgerama faeba qhibilihang ka har'a
Limiligrama tse 15 tsa vithamine C
K'halsiamo ea limiligrama tse 38
Phosphorus ea limiligrama tse 87
Magnesium ea milligrams tse 41
Limiligrama tse 11 tsa sodium
Potasiamo ea limiligrama tse 354
1.71 milligrams tšepe.

100 dikgerama tsa Taro (Lehua) e na le hoo e ka bang

Lik'hilojule tse 468 tsa matla le metsotso ea fructose (0.2 grams), tsoekere (0.2 gram), thiamine (0.07 grams), riboflavin (0.05 gram), niacin (0.82 gram), zinki (0.21 grams), koporo (0.10 grams) le boron (0,09 dikgerama).

1,9 dikgerama protheine
0,2 dikgerama mafura
1.8 dikgerama molora
3,8 dikgerama faeba
23.1 dikgerama starch
0,8 grama faeba qhibilihang ka har'a
Limiligrama tse 12 tsa vithamine C
Li-milligrams tse 65 tsa calcium
Phosphorus ea limiligrama tse 124
Magnesium ea limiligrama tse 69
Limiligrama tse 25 tsa sodium
Potasiamo ea limiligrama tse 861
1,44 milligrams tšepe.

Melemo ea bophelo bo botle ba motso oa Taro (Arbi)

1. E leka-lekanya tsoekere maling

Batho ba jang lijo tse nang le index e tlase ea glycemic ba na le menyetla e fokolang ea ho tšoaetsoa ke mafu a pelo le lefu la tsoekere. Taro o na le index e tlase ea glycemic, eo ka tlhaho e thusang bakuli ba lefu la tsoekere ho laola mali a bona ^[3] tsoekere ka katleho. Mamello ea 'mele e ea eketseha ha maemo a tsoekere ea mali a lula ka teka-tekano, ha a theohe haholo ka lebaka la tlhahiso ea insulin.

Motso oa Taro o boetse o thusa ho lekanyetsa maemo a tsoekere ea mali ho theola le ho laola lipids le triglycerides, ka hona ho thusa ho fokotsa boima ba 'mele le tlhokomelo ea BMI. E na le limatlafatsi tse lekaneng tse kang protein, calcium, thiamine, phosphorus, riboflavin, niacin le vithamine C, ho boloka letlalo le letle le bophelo bo botle ka kakaretso.

2.E ntlafatsa bophelo ba tšilo ea lijo

Motso oa Taro o na le fiber e ngata. Semela sena sa motso ke mohloli oa bohlokoa oa ho ntlafatsa bophelo ba tšilo ea lijo, kaha se eketsa boima setulong sa rona. Bongata bona bo lumella motsamao o bonolo ho feta ^[4] mala. Tšebeliso e lekaneng ea fiber e thusa ho thibela ho patoa le lefu la mala. E boetse e laola litakatso tsa lijo, kaha re ikutloa re tletse.

Ha 'mele ea rona e sa khone ho cheka fiber kapa starch e sa sebetseng hantle, e lula nako e teletsana mala. Nakong eo li fihlang kolone, li jeoa ke likokoana-hloko, e leng se khothalletsang kholo e ntle ea baktheria.

3. E thusa ho thibela mofetše

Metso ea Taro e na le li-polyphenol tse nang le metsoako e rarahaneng ea limela, ke li-antioxidants tsa tlhaho tse nang le menyetla e mengata ea bophelo bo botle, ho kenyeletsoa le matla a ho ^[5] thibela mofetše. Quercetin ke polyphenol e kholo e fumanoang motso oa taro, eo hape e leng sesebelisoa sa bohlokoa sa liapole, eiee le tee.

Quercetin e ka sebetsa e le 'chemopreventers', kaha e ka thibela kholo ea lisele tsa mofetše. E na le thepa ea antioxidant e thibelang tšenyo efe kapa efe ts'ebetsong ea oxidation e na le phello ea pro-apoptotic ^[6] seo se thibela ho ata ha lisele tsa mofetše maemong a fapaneng. Ho ea ka teko e entsoeng thupeng ea teko, lisele tsa taro li ile tsa khona ho emisa kholo ea methapo ea senya le lisele tsa mofetše oa matsoele, empa eseng kaofela. ^[7]

4. Thibela mafu a pelo

Motso oa Taro o na le starch e ngata le fiber. Lingaka li khothaletsa ho ja fiber e ntle ho thibela mafu a pelo le methapo ^[8] . Faeba e bapala karolo ea bohlokoa ho fokotsa LDL, e leng k'holeseterole e mpe. Starch e hanyetsanang e fumanoeng e na le metso ea taro e na le melemo e mengata ea ts'ebetsong. E fokotsa likarabo tsa insulin, e ntlafatsa kutloisiso ea insulin eohle ea mmele, e eketsa khotsofalo ea lijo ebile e fokotsa polokelo ea mafura. Kahoo phallo ea mali e sebetsa hantle, ntle le lithibelo, ka hona e boloka pelo e phetse hantle hape e sebetsa hantle.

5. E khothalletsa ho itšireletsa mafung

Metso ea Taro le lijalo tse ling tse nang le setache li bapala karolo ea bohlokoa ho ekeng ts'ireletso ea mmele. Ba na le melemo e mengata ea phepo e nepahetseng le bophelo bo botle. Li thibela antioxidant, hypocholesterolemic, immunomodulatory, hypoglycemic le ^[9] lithibela-mafu. Lintho tsena kaofela li ka tlatsetsoa ka teboho ho metsoako ea bioactive e teng ho taro, e leng phenolic compounds, glycoalkaloids, saponins, phytic acids le bioactive protein. Vithamine C e teng hona joale e matlafatsa 'mele ea rona le ho sireletsa' mele khahlanong le mafu a tloaelehileng a kang sefuba, sefuba, sefuba se tloaelehileng, jj.

6. E ntlafatsa ho potoloha ha mali

Metso ea Taro e na le starch e sa thibeleng, eo hangata e leng starch ^[10] e sa keneng hantle ka maleng 'me e fetisetsoa maleng a maholo. Starch e hanyetsanang e sebetsa e le substrate e ntle e nolofalletsang beliso le tlhahiso ea mafura a asiti. E na le melemo e mengata ea bophelo bo botle. Likarabo tsa postprandial glycemic le insulin lia fokotseha, cholesterol ea plasma le triglycerides lia theoha 'me li ntlafatsa boemo ba insulin ea' mele oohle. Ho boloka mafura ho fokotsehile ka hona ho boloka methapo ea mali e lokolohile ho sebetsa ho na le menyetla e fokolang ea lithibelo.

7. E khothalletsa letlalo le phetseng hantle

Vithamine A, vithamine E le li-antioxidants ^{[leshome le motso o mong]} li teng motso oa taro, o khothalletsang letlalo le letle. Li-vithamine le li-antioxidants li tsebahala ho nchafatsa lisele tse senyehileng le ho fokotsa makhopho le likoli letlalong. Ba ka boela ba loantša tšenyo e mpe ea mahala mme ba fana ka ponahalo e ntle ea letlalo. Sena se etsoa ka ho ama matšoao a li-intracellular, a ikarabellang bakeng sa tšenyo ea letlalo. Kahoo ba fana ka ts'ireletso e sebetsang ho tsoa ho ho ruruha, photodamage kapa makhopho.

8. E thusa ka ho theola boima ba 'mele

Taro e na le liperesente tse ntle tsa fiber. Ts'ebeliso ea fiber, e qhibilihang kapa e sa qhibiliheng, e tsebahala ho eketsa khotsofalo ea kamora ho ja le ho fokotsa tlala ^[12] litakatso. Lebaka ke hobane faeba e thibela taba ea mantle hore e se ke ea khomarela, 'me ee etsa hlama, e tsamaeang ka maleng butle butle, empa habonolo. Lisebelisoa tsa lijo li re thusa ho lula re hlatsitsoe nako e teletsana mme ka hona re ja likhalori tse fokolang.

9. E na le thepa ea ho thibela lilemo

Joalokaha taro e ruile ^[13] li-antioxidants. Ka tlhaho e thusa ka ts'ebetso ea botsofali ea lisele. Li-antioxidants li lokisa lisele tse senyehileng ebe li li nkela lisele tse ncha, ka tsela eo li boloka mmele oa bocha nako e teletsana. Ba ka boela ba loantša mafu a itseng, hape ba fana ka ts'ireletso ea mahlaseli a UV.

10. E khothalletsa metabolism ea mesifa

Taro ke mohloli o ruileng oa magnesium le vithamine E ^[14] . Ka bobeli li tsebahala ka ho matlafatsa metabolism le ho boloka ts'ebetso e tloaelehileng ea mesifa. Magnesium ha e ja e ke ke ea hlakola boemo ba ts'ebetso ea 'mele. E ka ntlafatsa lebelo la ho tsamaea, ts'ebetso ea ho tlola, matla a ho ts'oara, jj. Vithamine E e ka ipaka e sebetsa ho sebetsana le mokhathala oa mesifa le konteraka ^{[leshome le metso e mehlano]} thepa. Taro e boetse e na le lik'habohaedreite tse bohlokoa bakeng sa ho hlaphoheloa ha mesifa le matla a poso nakong e matla ea boikoetliso.

11. Ho boloka pono e ntle

Vithamine A e le beta-carotene le cryptoxanthin ke li-antioxidants tse kholo ho taro tse ntlafatsang pono le bophelo bo botle ba mahlo ka kakaretso. Vithamine A e ipakile e thusa ho tlotseng mahlo a omileng. E boetse e fokotsa menyetla ea ho lahleheloa ke pono e ka hlahang ho senyeha ha macular. Vithamine A e kopantsoeng le lutein e ka thusa ho ntlafatsa maemo bakeng sa batho ba nang le tahlehelo ea pono ^{[leshome le metso e mehlano]} .

Mokhoa oa ho kenyelletsa motsoako oa Taro lijong

Metso ea Taro e ka kenyelletsoa lijong ka mekhoa e mengata. Mese ea tsona e tšesaane e ka besoa le ho etsoa lichifi. Ha li tšeloa likotoana tse nyane, li ka halikoa ebe li kopantsoe le sriracha spaghetti. Ha li ntse li fana ka tatso ea linate ka monko o bonolo oa tatso, li ka sebelisoa ho lokisa phofo ea taro, ka hona ea fafatsoa ka tee ea bubble, kofi e batang, latte kapa li-muffin.

Taro e ka sebelisoa ka khari kapa ka litapole tse sa tebang. E boetse e sebelisoa sejaneng se tummeng sa Hawaii se bitsoang Poi moo se ebotsoeng le ho beseletsoa, 'me hamorao sa sililoa ho e fa sebopeho se boreleli le se boreleli. Phofo e tšoanang ea taro e ka sebelisoa e le sesebelisoa sa mantlha bakeng sa mahobe a besitsoeng, liphaphatha kapa yoghurt e halikiloeng le ice cream. Motso ona o fumaneha hape joaloka phofo 'marakeng' me o ka sebelisoa ho etsa lipanekuku tse makatsang.

Litla-morao tsa Motso oa Taro (Arbi)

Taro e na le lik'habohaedreite tse ngata le starch. Setala ^[16] hangata e robeha e be tsoekere ebe e fetoloa matla. Ho ja haholo ha lik'habohaedreite ka taro ho ka etsa hore 'mele o e boloke e le mafura,' me seo se ka lebisa ho nona.

Ho ja lik'habohaedreite tse ngata ho feta kamoo ho hlokahalang ka letsatsi, ho ka eketsa tsoekere maling, ka hona ho re beha kotsing e kholo ea lefu la tsoekere. Hape, ho molemo hore u se ke ua eketsa lisebelisoa tse ling tse ngata tse kang botoro, tranelate e bolila le likarolo tse ling tse mafura ho eona, tse ka eketsang khalori.

Kahoo, ho khothalletsoa ho ja metso ea taro ekaba sejana se lehlakoreng kapa sejo se le seng feela se nang le starch ka letsatsi le meroho e meng. Seo se boloka lijo li leka-lekana ntle le ho li imetsa haholo ka likhalori.

Taro Root (Arbi) Matšoafo

Mefuta e meng ea metso ea taro ^[17] e na le k'hemik'hale e nyane, e kang kristale, ka sebopeho sa eona e tala kapa e sa butsoang. Sesebelisoa sena se bitsoa calcium oxalate mme e sebetsa joalo ka sebolaya likokonyana sa tlhaho. Ho ja metso e tala kapa e sa phehoang e ka senya lik'hemik'hale tsena, 'me u ka utloa nale joaloka molaleng le molomong, ka hona ea baka ho hlohlona ho hoholo.

Ts'ebeliso ea oxalate e ka ba ea lebisa ho sebopeho sa majoe a liphio bathong ba nang le mamello e kholo. Kahoo ho pheha taro hantle ho ka thibela sena habonolo. Lijo tsa Hawaii tse bitsoang Poi, taro e phehiloe hantle pele e e tšeloa ka makhasi. Lekhasi le lokela ho belisoa metsotso e 45 le li-corms bonyane hora e le 'ngoe, ho senya chefo eohle e kotsi.

Sheba Litšupiso tsa Sengoloa

[1]Taro. E khutlisitsoe ho http://www.fao.org/docrep/005/AC450E/ac450e04.htm
[pedi]Brown, A. C., & Valiere, A. (2004). Ts'ebeliso ea moriana oa poi. Phepo e nepahetseng tlhokomelong ea bongaka: sengoloa sa semmuso sa Univesithi ea Tufts, 7 (2), 69-74.
[3]Litapole tse tsoekere, cassava, taro e loketse batho ba nang le lefu la tsoekere. Lekhotla la Philippines la Patlisiso le Nts'etsopele ea Bophelo.
[4]Adane, T., Shimelis, A., Negussie, R., Tilahun, B., & Haki, G. D. (2013). Phello ea mokhoa oa ho sebetsana le sebopeho sa Proximate, liminerale le lintlha tse khahlanong le phepo ea kholo ea Taro (Colocasia esculenta, L.) naheng ea Ethiopia. African Journal of Food, Agriculture, Nutrition and Development, 13 (2).
[5]Baião, D., de Freitas, C. S., Gomes, L. P., da Silva, D., Correa, A., Pereira, P. R., Aguila, E.,… Paschoalin, V. (2017). Polyphenols ea Motso, Li-Tubercles le Lijo-thollo tse Thibetsoeng Brazil: Sebopeho sa Lik'hemik'hale le Phepo e Ntle le Liphello tsa Tsona Bophelong ba Batho le Mafu. Metsoako, 9 (9), 1044.
[6]Gibellini, L., Pinti, M., Nasi, M., Montagna, J. P., De Biasi, S., Roat, E., Bertoncelli, L., Cooper, E. L.,… Cossarizza, A. (2011). Quercetin le chemoprevention ea mofets'e. Meriana e tlatselletsang le e fapaneng e thehiloeng bopaking: eCAM, 2011, 591356.
[7]Kundu, N., Campbell, P., Hampton, B., Lin, CY, Ma X, Ambulos, N., Zhao, XF, Goloubeva, O., Holt, D., & Fulton, AM (2012). Ketsahalo ea antimetastatic e arohaneng le Colocasia esculenta (taro). Lithethefatsi tsa Anticancer, 23 (2), 200-211.
[8]Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C. L., Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P.,… Burley, V. J. (2013). Ho ja fiber le ho ipeha kotsing ea lefu la pelo: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo. BMJ (Patlisiso ea bongaka e hlophisitsoeng.), 347, f6879.
[9]Chandrasekara, A., & Josheph Kumar, T. (2016). Lijalo tsa Metso le Tuber e le Lijo tse Sebetsang: Tlhatlhobo ka Libaka tsa Phytochemical le Melemo ea Tsona ea Bophelo. Koranta ea machabeng ea saense ea lijo, 2016, 3631647.
[10]Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, tsoekere le botenya. Metsoako, 3 (3), 341-369.
[leshome le motso o mong]Savage, Geoffrey & Dubois, M. (2006). Phello ea ho inela le ho pheha ka lihlahisoa tsa oxalate tsa makhasi a taro. Koranta ea machabeng ea mahlale a lijo le phepo e nepahetseng. 57, 376-381.
[12]Higgins JA, (2004). Starch e hanang: litlamorao tsa ts'oaetso le melemo e ka bang teng ho bophelo bo botle, Journal of AOAC International, 87 (3), 761-768.
[13]Howarth, N. C., Saltzman, E., & Roberts, S. B. (2011). Lisebelisoa tsa fiber le taolo ea boima. Litlhahlobo tsa phepo e nepahetseng. 59 (5), 129-139.
[14]Barkat, Ali & Khan, Barkat & Naveed, Akhtar & Rasul, Akhtar & Khan, Haroon & Murtaza, Ghulam & Ali, Atif & Khan, Kamran Ahmad & Zaman, Shahiq uz & Jameel, Adnan & Waseem, Khalid & Mahmood, Tariq. (2012). Letlalo la motho, botsofali le li-antioxidants. Tlaleho ea Limela tsa Meriana. 6, 1-6.
[leshome le metso e mehlano]Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Na Magnesiamo e ka Ntlafatsa Ts'ebetso ea ho ikoetlisa?. Metsoako, 9 (9), 946.
[16]Coombes JS, Rowell B, Dodd SL, Demirel HA, Naito H, Shanely RA, Matla SK. 2002, Litlamorao tsa khaello ea vithamine E ho mokhathala le mesifa ea konteraka, European Journal Of Applied physiology, 87 (3), 272-277.
[17]Rasmussen, H. M., & Johnson, E. J. (2013). Limatlafatsi bakeng sa leihlo le tsofetseng. Mehato ea bongaka ea botsofali, 8, 741-748.