11 COV LUS QHIA TXOG KEV NOJ QAB HAUS HUV ZOO NTAWM TARO CAG (ARBI)

Txog Cov Ntawv Qhia Ceev Sau Npe Tam Sim No

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Tsis Nco

Tsev Kev Noj Qab Haus Huv Kev noj haus Khoom noj khoom haus oi-Swaranim Sourav Los ntawm Swaranim sourav hnub tim 28 lub 12 hlis 2018

Taro paus (Arbi) belongs rau genus ^[1] Colocasia thiab tsev neeg Araceae thiab yog pom feem ntau hauv South Central Asia, lub tebchaws Malayas ceg av qab teb thiab Is Nrias teb. Nws kis tau thaum lub sij hawm mus rau South East Asia, Nyiv, Tuam Tshoj, Pacific Islands thiab tom qab ntawd Arabia, Africa. Li no, tam sim no suav hais tias yog lub laujkaub qoob loo uas tau faib thiab cog rau txhua qhov chaw.

Taro yog qhov muaj hnub nyoog loj, muaj ntau tsob nroj ntsuab uas tau txais qhov siab ntawm ib txog rau ob metres. Nws muaj cov qauv corm-zoo li, los ntawm cov hauv paus cag zuj zus mus rau sab saud nws muaj cov txheej txheem ntawm txoj cai ua fibrous, uas tsuas yog li ib lub 'meter' qis dua ntawm av. Lub vov tsev yog loj thiab cylindrical thiab pom tau tias yuav siv tau.

qoj ib ce kom txo caj npab rog

Tus nqi noj haus ntawm Taro Cag (Arbi)

100 gram ntawm Taro (Lehua) muaj kwv yees li ntawm ^[ob]

372.6 calories ntawm lub zog thiab feeb ib pliag ntawm fructose (0.1 gram), qabzib (0.1 gram), thiamine (0.05 grams), riboflavin (0.06 grams), niacin (0.64 grams), zinc (0.17 grams), tooj liab (0.12 grams) thiab boron (0.12 grams).

1,1 grams protein
0.2 grams rog
1 gram tshauv
3.6 grams fiber
19,2 grams hmoov txhuv nplej siab
1.3 grams soluble fiber
15 milligrams vitamin C
38 milligrams calcium
87 milligrams phosphorus
41 milligrams magnesium
11 milligrams sodium
354 milligrams poov tshuaj
1.71 milligrams hlau.

100 gram ntawm Taro (Lehua) muaj kwv yees li ntawm

468 calories ntawm lub zog thiab feeb ib pliag ntawm fructose (0.2 grams), qabzib (0.2 grams), thiamine (0.07 grams), riboflavin (0.05 grams), niacin (0.82 grams), zinc (0.21 grams), tooj liab (0.10 grams) thiab boron (0.09 grams).

1.9 grams protein
0.2 grams rog
1.8 grams tshauv
3.8 grams fiber
23,1 grams hmoov txhuv nplej siab
0.8 gram soluble fiber ntau
12 milligrams vitamin C
65 milligrams calcium
124 milligrams phosphorus
69 milligrams magnesium
25 milligrams sodium
861 milligrams poov tshuaj
1.44 milligrams hlau.

Cov txiaj ntsig kev noj qab haus huv ntawm Taro Cag (Arbi)

1. Sib npaug ntawm cov ntshav qab zib

Cov neeg uas haus cov zaub mov uas tsis muaj glycemic index muaj tsawg dua qhov muaj feem kis tau kab mob plawv thiab ntshav qab zib. Taro muaj qhov glycemic index tsawg, uas ib txwm pab cov neeg mob ntshav qab zib kom tswj lawv cov ntshav ^[3] qab zib zoo. Kev tiv thaiv lub cev tau nce vim tias cov ntshav qabzib hauv cov ntshav yuav nyob hauv kev tiv thaiv kom qis, lawv tsis poob qis vim yog cov kua dej ntau lawm.

Taro hauv paus tseem pab nyob rau hauv kev sib npaug ntawm cov piam thaj hauv ntshav nws coj qis thiab tswj cov lipids thiab triglycerides, yog li pab nrog poob thiab BMI txij nkawm. Nws muaj cov khoom noj muaj txiaj ntsig zoo li protein, calcium, thiamine, phosphorus, riboflavin, niacin thiab vitamin C, txhawm rau tswj cov tawv nqaij zoo thiab noj qab haus huv tag nrho.

2. Txhim kho lub plab zom mov

Taro hauv paus muaj cov ntsiab lus zoo fiber ntau. Qhov cag qoob no yog qhov tseem ceeb rau kev txhim kho plab zom mov, vim nws ntxiv qhov ntau rau peb cov quav. Cov thooj no tso cai yooj yim txav los ntawm ^[4] plob tsis so tswj. Txaus noj txaus yuav pab rau kev tiv thaiv ntawm cem quav thiab chim siab plob tsis so tswj syndrome. Nws tseem tswj cov khoom noj khoom haus ntshaw zaub mov, thaum peb hnov zoo li qub.

Raws li peb lub cev tsis tuaj yeem zom cov khoom noj muaj fiber ntau lossis tshuaj tiv thaiv muaj txiaj ntsig zoo, lawv nyob ntev dua hauv peb cov hnyuv. Los ntawm lub sijhawm lawv mus txog rau txoj hnyuv loj, lawv tau nqos cov kab mob microbes, txhawb kev loj hlob ntawm cov kab mob.

3. Pab tiv thaiv mob qog noj ntshav

Cov hauv paus hniav Taro muaj cov polyphenols uas yog cog raws li cov khoom sib txuas lawv yog cov tshuaj antioxidants muaj ntau yam kev noj qab haus huv, suav nrog kev muaj peev xwm ^[5] tiv thaiv mob qog noj ntshav. Quercetin yog qhov tseem ceeb polyphenol pom hauv taro cag, uas tseem yog ib qho tseem ceeb ntawm txiv apples, dos thiab tshuaj yej.

Quercetin tuaj yeem ua 'chemopreventers', vim lawv tuaj yeem thaiv kev loj hlob ntawm cov qog nqaij hlav cancer. Nws muaj cov khoom ua antioxidant uas tiv thaiv kev puas tsuaj los ntawm cov txheej txheem oxidation nws muaj cov txiaj ntsig pro-apoptotic ^[6] uas txwv tsis pub nthuav tawm cov kabmob kheesxaws hauv ntau theem. Raws li kev sim ua nyob rau hauv kev sim-tube, cov qe taro tuaj yeem txwv qhov kev loj hlob ntawm qee cov kab mob prostate thiab mob cancer ntawm lub mis, tab sis tsis yog txhua tus. ^[7]

4. Tiv thaiv kab mob plawv

Taro cov hauv paus muaj ntau npaum li cas ntawm cov hmoov txhuv nplej siab thiab kev noj haus muaj fiber. Cov kws kho mob pom zoo kom muaj cov tshuaj fiber ntau rau kev tiv thaiv cov hlab plawv thiab cov hlab ntshav ^[8] Cov. Fiber ua lub luag haujlwm tseem ceeb hauv kev txo LDL, uas yog cov cholesterol. Cov hmoov txhuv nplej siab pom muaj taro cag muaj ntau cov txiaj ntsig metabolic. Nws txo qis cov tshuaj insulinemic, txhim kho tag nrho lub cev insulin rhiab heev, ua kom zaub mov txaus siab thiab txo cov rog cia. Yog li cov ntshav ntws tawm tau zoo, tsis muaj blockages, li no ua kom lub plawv noj qab haus huv thiab ua haujlwm.

5. Txhawb nqa lub cev tiv thaiv kab mob

Cov hauv paus cwm Taro thiab lwm cov qoob loo cov hmoov txhuv nplej siab ua lub luag haujlwm tseem ceeb ntxiv rau kev tiv thaiv kab mob. Lawv muaj ntau yam khoom noj muaj txiaj ntsig zoo li muaj txiaj ntsig kev noj qab haus huv. Lawv yog cov tshuaj tiv thaiv kab mob, hypocholesterolemic, immunomodulatory, hypoglycemic thiab ^[9] antimicrobial. Tag nrho cov khoom no tuaj yeem ua tsaug rau bioactive compound tam sim no nyob rau hauv taro, namely phenolic tebchaw, glycoalkaloids, saponins, phytic acids thiab bioactive proteins. Cov kab mob vitamin C nthuav dav peb lub cev thiab tiv thaiv lub cev tiv thaiv kev mob xws li mob khaub thuas, hnoos, mob khaub thuas, thiab lwm yam.

6. Txhim kho cov ntshav kev

Cov hauv paus Taro muaj cov hmoov txhuv nplej siab, uas feem ntau yog cov hmoov txhuv nplej siab ^[10] uas tsis zom zoo rau txoj hnyuv thiab kis mus rau txoj hnyuv loj. Cov hmoov txhuv nplej siab ua zoo ua cov txheej txheem zoo uas ua kom lub cev muaj zog thiab muaj roj. Nws muaj ntau ntawm cov txiaj ntsig kev noj qab haus huv. Postprandial glycemic thiab insulin cov lus teb yog txo, ntshav muaj roj thiab triglycerides qis qis thiab txhim kho tag nrho lub cev qib insulin. Rog cia yog txo qis yog li ua kom cov hlab ntshav pub dawb ua haujlwm muaj qhov tsawg kawg ntawm kev txhaws.

7. Txhawb cov tawv nqaij noj qab haus huv

Vitamin A, vitamin E thiab tshuaj tua kab mob antioxidant ^{[kaum ib]} yog tam sim no hauv taro paus, uas txhawb nqa tawv nqaij zoo. Ob lub vitamins thiab tshuaj tua kab mob tau paub kom rov ua kom lub hlwb tsis zoo thiab txo cov tawv nqaij thiab cov tawv nqaij ua paug. Lawv tseem tuaj yeem tawm tsam txhua qhov kev puas tsuaj dawb dawb thiab muab cov tawv nqaij zoo rau koj. Qhov no yog ua tiav los ntawm cuam tshuam rau cov cim taw qhia ntawm qhov nkag, uas yog lub luag haujlwm rau daim tawv nqaij puas. Li no lawv muab kev tiv thaiv kev ua haujlwm los ntawm o, photodamage lossis wrinkles.

8. Pab nrog poob phaus

Taro muaj qhov feem pua ntawm cov zoo fiber ntau. Kev noj haus ntawm fiber ntau, soluble lossis insoluble, tau paub kom nce siab tom qab noj mov txaus siab thiab txo kev tshaib plab ^[12] kev ntshaw mus. Qhov no yog vim tias fiber ntau tiv thaiv cov teeb meem faecal los ntawm kev ua nplaum, thiab ua rau nws mus rau hauv lub qog, uas txav mus los ntawm txoj hnyuv qeeb, tab sis yooj yim. Kev noj haus fiber ntau pab peb ua kom lub sijhawm ntev dua thiab yog li noj tsawg dua cov calories.

9. Muaj cov khoom thaiv tsis tau tus kheej

Raws li taro yog nplua nuj nyob rau hauv ^[13] tshuaj tiv thaiv kab mob. Nws ib txwm pab nrog kev qeeb qeeb txheej txheem ntawm cov hlwb. Cov tshuaj tua kab mob kho cov qog ua puas thiab hloov cov hlwb tshiab, yog li ua kom lub cev hluas nyob ntev dua. Lawv tuaj yeem tawm tsam qee yam kabmob, tseem tseem muaj cov duab UV tiv thaiv.

10. Txhawb cov metabolism hauv cov leeg nqaij

Taro yog qhov muaj txiaj ntsig zoo ntawm magnesium thiab vitamin E ^[14] Cov. Ob leeg tau paub tias yuav txhawb cov metabolism hauv thiab tswj cov leeg ua haujlwm. Magnesium nyob rau hauv kev noj haus tsis tuaj yeem qhia qhov qib ntawm lub cev. Nws tuaj yeem txhim kho qhov gait nrawm, dhia ua haujlwm, tuav lub zog, thiab lwm yam Vitamin E tuaj yeem ua pov thawj zoo rau cov leeg ua kom nkees thiab sib cog lus. ^{[kaum tsib]} lub zog. Taro kuj tseem muaj cov carbohydrates uas yog qhov tseem ceeb rau kev rov qab los ntawm lub zog thiab lub zog tom qab ua haujlwm hnyav dhau los ua kom lub cev tawm.

11. Tswj kev pom kev zoo dua qub

Vitamin A raws li beta-carotene thiab cryptoxanthin yog cov tshuaj antioxidant loj hauv taro uas txhim kho qhov muag thiab tag nrho cov neeg lub qhov muag zoo dua. Vitamin A tau ua pov thawj tau zoo hauv lubrication ntawm qhov muag qhuav. Nws kuj tseem txo qhov kev pheej hmoo ntawm qhov tsis pom kev uas tuaj yeem tshwm sim los ntawm macular degeneration. Vitamin A ua ke nrog lutein tuaj yeem pab txhim kho kev mob rau cov neeg uas tsis pom kev tsis pom kev zoo ^{[kaum tsib]} Cov.

Yuav Ua Li Cas Koom Nrog Taro Cag Rau Hauv Kev Noj Haus

Cov hauv paus Taro tuaj yeem suav nrog qhov khoom noj muaj ntau txoj hauv kev. Lawv cov nyias nyias tuaj yeem ci thiab ua kom tawg. Thaum hlais ua tej daim me me, lawv tuaj yeem ua kom kib thiab ua ke nrog sriracha sauce. Raws li lawv muab cov khoom noj txiv ntoo saj nrog lub ntsej muag me me ntawm qhov qab zib, lawv tuaj yeem siv los npaj taro cag hmoov, thiab yog li sib nphoo dhau cov tshuaj yej npuas, kas fes txias, latte lossis muffins.

Taro tuaj yeem siv rau hauv curry lossis tsuas yog hau kib nrog qos. Nws kuj tseem siv rau hauv hom zaub mov Hawaii uas muaj npe hu ua Poi qhov chaw nws tev thiab faus, thiab tom qab ntawd ua kom nws muab nws du thiab pleev. Tib lub taub hau taro cag hmoov kuj tseem siv tau ua cov khoom noj tseem ceeb rau lub ncuav qab zib, ncuav pastries lossis khov yoghurt thiab dej khov. Cov hauv paus hniav no tseem muaj nyob rau hauv cov hmoov nplej hauv khw thiab tuaj yeem siv los ua cov pancakes zoo nkauj.

Cov Kev Phiv Ntawm Taro Lub Hauv Paus (Arbi)

Taro muaj ntau cov carbohydrates thiab cov hmoov txhuv nplej siab. Hmoov txhuv nplej siab ^[16] feem ntau tau tawg rau hauv piam thaj thiab hloov mus ua lub zog. Kev noj zaub mov ntau dhau ntawm carbohydrates los ntawm taro yuav ua rau lub cev khaws nws li rog, thiab qhov no tuaj yeem ua rau lub cev qhov hnyav.

Noj ntau dhau ntawm cov carbohydrates tshaj li qhov xav tau hauv ib hnub, tuaj yeem nce cov ntshav qab zib kom ntshav, yog li tso peb muaj kev pheej hmoo mob ntshav qab zib. Tsis tas li, nws yog qhov ua tau zoo kom tsis txhob ntxiv ntau lwm cov khoom xyaw xws li butter, qaub cream thiab lwm cov roj ua rau nws, uas tuaj yeem ua rau kom muaj calorie ntau ntxiv.

Li no, nws tau pom zoo kom noj cov keeb kwm taro xws li ib sab zaub mov los yog tsuas yog ib hom hmoov txhuv nplej siab hauv ib hnub nrog rau qee cov zaub. Uas ua kom zaub mov noj kom sib npaug txhawm rau kom tsis txhob ua kom hnyav rau cov calories.

Taro Cag (Arbi) Ua xua

Qee qhov ntawm taro cag ntau hom ^[17] muaj cov tshuaj me me, siv lead ua zoo li tshuaj lom neeg, hauv nws daim ntawv nyoos lossis tsis pom. Cov tshuaj no hu ua calcium oxalate thiab nws ua cov tshuaj tua kab mob hauv tib neeg. Noj cov cag ntoo nyoos lossis tsis siav tuaj yeem zom cov tshuaj no, thiab koj yuav hnov zoo li lub siab nyob hauv caj pas thiab qhov ncauj, yog li ua rau khaus heev.

Kev noj cov tshuaj oxalate tuaj yeem ua rau lub raum pob zeb tsim hauv cov neeg muaj mob rhiab heev. Yog li ua noj taro kom zoo tuaj yeem tiv thaiv qhov no tau yooj yim. Hauv Hawaii cov zaub mov Poi, taro yog kom huv si ua ntej muab cov tshuaj ua kua. Cov nplooj yuav tsum tau hau kom npau npau txog 45 feeb thiab ua kom cov nyuj nyob hauv tsawg kawg yog ib teev, kom rhuav tshem tag nrho cov kuab lom.

Saib Tshooj Lus Rov Ntxiv

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