I-11 YEZIBONELELO EZIMNANDI ZEZEMPILO ZETARO ROOT (ARBI)

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Ungaphoswa

Ekhaya Impilo Isondlo Isondlo oi-Swaranim Sourav Ngu Swaranim sourav Nge-28 kaDisemba ngo-2018

Ingcambu yeTaro (Arbi) yeyendalo ^[1] IColocasia kunye nosapho iAraceae kwaye ifumaneka ikakhulu kuMazantsi eAsia, kwiPeninsula yaseMalay naseIndiya. Isasazeke ngokuhamba kwexesha ukuya kwi-Mpuma ye-Asia, iJapan, i-China, i-Pacific Islands kunye ne-Arabia, ne-Afrika. Yiyo loo nto ngoku ithathwa njengesityalo se-pan-tropical esisasazwa kwaye silinywe kuyo yonke indawo.

I-Taro sisityalo esingapheliyo, esinamagqabi anqabileyo afumana ukuphakama kwemitha enye ukuya kwezimbini. Inobume obufana nekhormi, apho iingcambu zikhula ziye ezantsi ineengcambu ezinefayibha, eyimitha nje engaphantsi komhlaba. Iicorms zikhulu kwaye zezesilinda kwaye zithathwa njengezizokutyiwa.

Ixabiso lesondlo seTaro Root (Arbi)

Iigrama ezili-100 zeTaro (Lehua) iqulethe phantse ^[Mbini]

Iikhalori ezingama-372.6 zamandla kunye nomzuzu we-fructose (0.1 gram), iswekile (0.1 gram), thiamine (0.05 gram), riboflavin (0.06 gram), niacin (0.64 gram), zinc (0.17 gram), ithusi (0.12 gram) kunye I-boron (i-0.12 gram).

1.1 iigrem protein
0.2 iigrem amafutha
1 igramu yothuthu
3.6 iigrem ifayibha
19.2 iigrem isitashi
1.3 iigremu ifayibha enyibilikayo
Iimiligram ezili-15 zevithamini C
Iimiligram ezingama-38 zekhalsiyam
I-phosphorus engama-87 milligrams
Iimagnesium ezingama-41
Iimiligram ezili-11 zesodiyam
354 milligrams potassium
1.71 milligrams intsimbi.

Iigrama ezili-100 zeTaro (Lehua) iqulethe phantse

Iikhalori ezingama-468 zamandla kunye nemizuzu emincinci ye-fructose (0.2 gram), iswekile (0.2 iigrem), i-thiamine (0.07 iigrem), i-riboflavin (i-0.05 gram), i-niacin (i-0.82 gram), i-zinc (i-0.21 gram), ithusi (i-0.10 gram) kunye I-boron (0.09 iigrem).

1.9 iigrem protein
0.2 iigrem amafutha
1.8 iigremu zothuthu
3.8 iigrem ifayibha
23.1 iigram isitashi
0.8 gram ifayibha enyibilikayo
Iimiligram ezili-12 zevithamini C
Ii-calcium ezingama-65 zeemiligram
124 milligrams phosphorus
I-magnesium ezingama-69
25 milligrams isodiyam
861 milligrams potassium
1.44 milligrams intsimbi.

Izibonelelo zezeMpilo zeTaro Root (Arbi)

1. Ukulinganisa iswekile yegazi

Abantu abatya ukutya nge-glycemic index banamathuba amancinci okufumana isifo sentliziyo kunye neswekile. UTaro unesalathiso esisezantsi se-glycemic, esinceda abantu abanesifo seswekile ukuba balawule igazi labo ^[3] iswekile ngokufanelekileyo. Ukunyamezeleka komzimba kuyonyuka njengoko amanqanaba eglucose egazi ehlala ngokumodareyitha, awaweli phantsi kakhulu ngenxa yemveliso ye-insulin.

Ingcambu yeTaro ikwanceda ukulinganisela kwamanqanaba eglucose egazini kuyehlisa kunye nokulawula ii-lipids kunye ne-triglycerides, oko ke kunceda ukunciphisa umzimba kunye nokugcinwa kwe-BMI. Inenani elaneleyo lezondlo ezifana neprotein, calcium, thiamine, phosphorus, riboflavin, niacin kunye nevithamin C, ukugcina ulusu olulungileyo kunye nempilo iyonke.

2. Ukuphucula impilo yokugaya ukutya

Ingcambu yeTaro inomxholo ophezulu wefayibha. Esi sityalo seengcambu singumthombo obalulekileyo wokuphucula ukutya okwetyisayo, njengoko songeza ubunzima kwisitulo sethu. Eli ninzi livumela intshukumo elula nge ^[4] isisu. Ukusetyenziswa okwaneleyo kwefayibha kuyanceda kuthintelo lokuqhinwa kunye nesifo sengqondo samathumbu. Ikwalawula iminqweno yokutya, njengoko siziva sigcwele.

Njengokuba umzimba wethu ungenako ukucola ifayibha yokutya okanye isitatshi esinganyangekiyo ngokufanelekileyo, zihlala ixesha elide emathunjini ethu. Ngexesha lokufika kwabo kwikholoni, batyiwa ziintsholongwane, zikhuthaza ukukhula okuhle kwebhaktiriya.

3. Inceda ukuthintela umhlaza

Iingcambu zeTaro ziqulathe iipolyphenol ezisisiseko esisekwe kwizityalo ezihambelana nezinto zendalo ezinee-antioxidants zendalo ezinezibonelelo ezininzi zempilo, kubandakanya amandla okuba ^[5] thintela umhlaza. I-Quercetin yeyona polyphenol iphambili efumaneka kwiingcambu ze-taro, ekwasisixhobo esibalulekileyo sama-apile, amatswele neti.

I-Quercetin inokusebenza 'njengee-chemopreventers', njengoko zinokuthintela ukukhula kweeseli zomhlaza. Inepropathi ye-antioxidant ethintela nawuphi na umonakalo kwinkqubo ye-oxidation inefuthe le-pro-apoptotic ^[6] ethintela ukwanda kweeseli zomhlaza ngokwamanqanaba ahlukeneyo. Ngokokuvavanywa okwenziwe kwityhubhu yovavanyo, iiseli ze-taro zikwazile ukumisa ukukhula kweeprostate kunye nomhlaza webele, kodwa hayi zonke. ^[7]

4. Uthintela izifo zentliziyo

Ingcambu yeTaro iqulethe inani elifanelekileyo lesitashi kunye nefayibha yokutya. Oogqirha bancomela ukungenwa kakuhle kwefayibha ukukhusela izifo zentliziyo kunye nemithambo yegazi ^[8] . Ifayibha idlala indima ebalulekileyo ekunciphiseni i-LDL, eyi-cholesterol embi. Isitatshi esinganyangekiyo esifunyenwe sinengcambu ye-taro inezibonelelo ezininzi zokutya. Iyanciphisa iimpendulo ze-insulinemic, iphucula ubuntununtunu bomzimba wonke, yonyuse ukoneliseka kokutya kunye nokunciphisa ukugcinwa kwamafutha. Yiyo loo nto ukuhamba kwegazi kusebenza ngokukuko, ngaphandle kokuvaleka, kungoko kugcina intliziyo isempilweni kwaye isebenza.

5. Ukukhuthaza ukukhuseleka komzimba

Iingcambu zeTaro kunye nezinye izityalo ezinesitatshi zidlala indima ebalulekileyo ekwandiseni ukhuseleko kwinkqubo. Zininzi izibonelelo zokutya kunye nezempilo. Ziyi-antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic kunye ^[9] iyeza lokubulala iintsholongwane. Zonke ezi zinto zinokubanjiswa ngombulelo kwimixube ye-bioactive ekhoyo kwi-taro, ebizwa ngokuba yi-phenolic compounds, glycoalkaloids, saponins, phytic acid kunye ne-bioactive protein. Uvithamini C okhoyo uyomeleza umzimba wethu kwaye ukhusela umzimba kwizigulo eziqhelekileyo ezinjengokubanda, ukukhohlela, umkhuhlane oqhelekileyo, njlnjl. Izinto zokulwa intsholongwane zitshitshisa iiradicals ezisemzimbeni kunye nokuthintela ukonakala kweseli.

6. Kwandisa ukujikeleza kwegazi

Iingcambu zeTaro ziqulathe isitatshi esinganyangekiyo, esihlala sisisitatshi ^[10] engafumani kugaywa ngokufanelekileyo emathunjini amancinci kwaye idluliselwe kwisisu esikhulu. Isitatshi esichasayo sisebenza njengesiqwengana esilungileyo esinceda ukubola kunye nemveliso yeasidi enamafutha. Inobuninzi bezibonelelo zempilo. Iipostprandial glycemic kunye neempendulo ze-insulin ziyancitshiswa, i-cholesterol ye-plasma kunye ne-triglycerides yehlisiwe kwaye iphucula inqanaba lomzimba wonke we-insulin. Ukugcinwa kwamafutha kuncitshisiwe ke ukugcina imithambo yegazi ikhululekile ukuba isebenze kunamathuba amancinci okubhloka.

7. Ukukhuthaza ulusu olusempilweni

I-Vitamin A, i-vitamin E kunye ne-antioxidants ^{[Shumi elinanye]} Zikhona kwiingcambu ze-taro, ezikhuthaza ulusu olukhulu. Zombini iivithamini kunye ne-antioxidants ziyaziwa ngokuhlaziya iiseli ezonakalisiweyo kunye nokunciphisa imibimbi kunye namabala kulusu. Banokulwa nawuphina umonakalo omkhulu wasimahla kwaye banike ukubonakala kwesikhumba okunempilo. Oku kwenziwa ngokuchaphazela ukuhanjiswa kwemiqondiso ye-intracellular, enoxanduva lokonakala kolusu. Yiyo loo nto bebonelela ngokhuseleko olusebenzayo kukudumba, ifoto okanye imibimbi.

8. Inceda ekunciphiseni ubunzima

UTaro uqulethe ipesenti elungileyo yefayibha. Ukusetyenziswa kwefayibha, ukunyibilika okanye ukunganyibiliki, kuye kwaziwa ukuba kwandise ukoneliseka emva kokutya kunye nokunciphisa indlala ^[12] iminqweno. Kungenxa yokuba ifayibha ithintela into enqabileyo ekubeni incangathi, kwaye iyenze ibe ligaqa, elijikeleza kancinci emathunjini, kodwa ngokulula. Ifayibha yokutya isinceda ukuba sihlale sigcwele ixesha elide kwaye ngenxa yoko sisebenzisa iikhalori ezimbalwa.

9. Banemihlaba yokuthintela ukwaluphala

Njengoko i-taro ityebile kuyo ^[13] Antioxidants. Ngokwendalo iyanceda kwinkqubo yokuguga ecothayo yeeseli. Ii-antioxidants zilungisa iiseli ezonakalisiweyo kwaye zibuyisele iiseli ezintsha, ngaloo ndlela zigcina umzimba ulutsha ixesha elide. Banokulwa nezifo ezithile, kunye nokukhuselwa yimitha ye-UV.

10. Ukukhuthaza imetabolism yemisipha

UTaro ngumthombo osisityebi wemagniziyam kunye nevithamin E ^[14] . Zombini ziyaziwa ngokunyusa imetabolism kunye nokugcina ukusebenza kwesihlunu okuqhelekileyo. I-Magnesium ekudleni ayinakutshixa inqanaba lomsebenzi womzimba. Ingasiphucula isantya sokuhamba, ukusebenza ngokutsiba, amandla wokubambelela, njl. I-Vitamin E inokungqina ukuba iyasebenza ukujongana nokudinwa kwezihlunu kunye ne-contractile ^{[Shumi elinantlanu]} iipropati. I-Taro iqulethe ii-carbohydrate eziyimfuneko ekubuyiseleni izihlunu kunye nasemva kwesithuba sokwenza umthambo ngamandla.

11. Gcina umbono ongcono

I-Vitamin A njenge-beta-carotene kunye ne-cryptoxanthin zezona zinto zinamandla kwi-taro ephucula ukubona kwamehlo kunye nempilo yamehlo. I-Vitamin A ibonakalise iluncedo ekuthambiseni amehlo owomileyo. Ikwanciphisa umngcipheko wokulahleka kombono okunokubakho kwimeko yokonakala kwe-macular. I-Vitamin A edityaniswe ne-lutein inokunceda ukuphucula iimeko zabantu abaphulukene nombono womda ^{[Shumi elinantlanu]} .

Uyidibanisa njani ingcambu yeTaro ekutyeni

Iingcambu zeTaro zinokufakwa kukutya ngeendlela ezininzi. Imicu yabo ebhityileyo inokubhakwa yenziwe iitshiphusi. Xa zisikiwe ziziqwenga ezincinci, zinokuqhotswa kwaye zidityaniswe nesosi ye-sriracha. Njengoko bebonelela ngencasa ye-nutty nge-sweet hint of sweetness, banokusetyenziselwa ukulungiselela ingcambu yomgubo we-taro, kwaye ke bafefe ngaphezulu kwe-bubble tea, ikofu ebandayo, i-latte okanye i-muffins.

I-Taro inokusetyenziswa kwi-curry okanye kwi-potato engekho nzulu. Ikwasetyenziswa nakwisitya esidumileyo saseHawaii esibizwa ngokuba yiPoi apho ixutywe khona kwaye ifunxwa, ize ke kamva icocwe ukuyinika ubungqingqwa obugudileyo nobucekeceke. Umgubo ofanayo weengcambu unokusetyenziswa njengeyona nto iphambili yokwenza iikeyiki ezibhakiweyo, iikeyiki okanye iyogathi efriziwe kunye ne-ayisi khrim. Le ngcambu ikwafumaneka njengomgubo kwintengiso kwaye inokusetyenziselwa ukwenza iipanekuku ezimangalisayo.

Iziphumo ebezingalindelekanga zeTaro Root (Arbi)

UTaro uqulethe ii-carbohydrate ezininzi kunye nesitashi. Isitashi ^[16] idla ngokwaphulwa ibe yiglucose ize iguqulwe ibe ngamandla. Ukusetyenziswa kakhulu kwee-carbohydrate nge-taro kuya kwenza ukuba umzimba uzigcine njengamafutha, kwaye oko kunokukhokelela ekuzuzeni ubunzima.

Ukutya isixa esigqithisileyo seecarbohydrate kunokuba kufunwa ngosuku, kunokunyusa izinga leswekile esegazini, ngaloo ndlela kusibeka emngciphekweni omkhulu wesifo seswekile. Kwakhona, kukhethwa ukuba ungongezi ezinye izinto ezinje ngebhotolo, ukhilimu omuncu kunye nezinye izinto ezinamafutha, ezinokunyusa ukutya kweekhalori.

Yiyo loo nto kucetyiswa ukuba utye iingcambu zetaro njengesitya esecaleni okanye njengokutya kwesitatshi esinye ngosuku kunye nemifuno ethile. Oko kugcina ukutya kulunge ngaphandle kokukwenza kube nzima kwiikhalori.

I-Taro Root (Arbi) yokuPhepha

Ezinye zeengcambu zohlobo lweetaro ^[17] Inekhemikhali encinci, efana nekristale, ekwimo yayo eluhlaza okanye engaphekwanga. Le nto ibizwa ngokuba yi-calcium oxalate kwaye isebenza njengeyeza lokubulala izinambuzane. Ukutya iingcambu zetaro eluhlaza okanye ezingaphekwanga kunokophula ezi khemikhali, kwaye unokuziva ngathi inaliti injengomqala emqaleni nasemlonyeni, yiyo loo nto ibangela ukurhawuzelela okukhulu.

Ukusetyenziswa kwe-oxalate kunokukhokelela ekwakhekeni kwamatye kwizintso kubantu abanobuntununtunu. Yiyo loo nto ukupheka taro ngokufanelekileyo kunokuthintela ngokulula oku. Kwisitya saseHawaii iPoi, i-taro ibiliswe kakuhle ngaphambi kokuyifaka kwi-pulp. Igqabi kufanele ukuba libiliswe kangangemizuzu engama-45 kunye neekorms kangangeyure enye, ukutshabalalisa zonke iityhefu eziyingozi.

Jonga iZalathiso zeNqaku

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[3]Iibhatata, icassava, taro ilungele abantu abaneswekile. IBhunga lasePhilippine loPhando lwezeMpilo kunye noPhuhliso.
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[6]UGibellini, L., Pinti, M., Nasi, M., Montagna, J. P., De Biasi, S., Roat, E., Bertoncelli, L., Cooper, E. L.,… UCossarizza, A. (2011). I-Quercetin kunye ne-chemoprevention yomhlaza. Unyango olongezelelekileyo olusekelwe kubungqina kunye nenye indlela: eCAM, 2011, 591356.
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