Ntshav Carrots: Cov txiaj ntsig kev noj qab haus huv, Siv thiab Daim Ntawv Qhia

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Yog tias koj tau mus rau lub khw muag khoom noj, koj yuav tsum tau pom cov carrots hauv ntau cov xim xws li txiv kab ntxwv, dawb, ntshav, liab thiab daj. Xijpeem lawv cov xim zoo li cas, txhua hom carrots yog nplua nuj nyob hauv cov as-ham, tshwj xeeb tshaj yog cov liab doog carrots uas tau ntim puv nrog tshuaj antioxidants.

Cov nplooj ntoo uas tsis muaj cov nyom tau muab faib ua ob pawg tseem ceeb: carrots sab hnub tuaj-hom (nplooj liab daj thiab daj daj) thiab carrots hom Western (txiv kab ntxwv, liab, daj thiab dawb carrots) [1] Cov. Niaj hnub no, carrots sab hnub tuaj-hom tau hloov los ntawm Western-hom carrots [ob] Cov.

Qhov zoo nkauj, carrots yog Ameslikas dawb lossis liab doog hauv xim. Thiab cov niaj hnub niaj hnub cov txiv kab ntxwv muaj cov xim liab uas peb pom feem ntau hauv khw muag khoom noj khoom haus zoo li yuav tau tsim vim muaj kev hloov caj ces los ntawm kev yug tshiab los ntawm cov carrots ntsuab.

Purple carrots yog qhov zoo ntawm cov vitamins thiab minerals thiab muaj cov antioxidants haib hu ua anthocyanins uas muaj cov txiaj ntsig zoo rau koj lub cev [3] Cov.

cas kuv yuav kaw kuv lub mis

Hauv tsab xov xwm no, peb yuav tshawb xyuas cov txiaj ntsig kev noj qab haus huv ntawm cov paj yeeb ntsuab thiab cov hau kev rau lawv haus.

Cov Ntaub Ntawv Noj Khoom Haus Ntawm Ntshav Carrots

Txhua hom carrots muaj ntau yam khoom noj muaj txiaj ntsig xws li vitamin A, vitamin C, vitamin B6, vitamin E, vitamin K, fiber, potassium, phosphorus, riboflavin, niacin, thiamine, hlau thiab calcium.

Txawm li cas los xij, cov txiv duaj carrots muaj qhov zoo ntawm anthocyanins uas muab cov txiv hmab txiv ntoo thiab zaub lawv cov xim xim. Ntshav qos yaj ywm, paj yeeb, ntshav liab, txiv hmab dub, plums, txaij thiab blackberries yog qee cov qe ntshav-txiv hmab txiv ntoo thiab zaub uas muaj cov ntsiab lus anthocyanin ntau heev. Anthocyanins yog cov xim dej-soluble pigments rau pawg phenolic ntawm cov tshuaj antioxidants uas tau txais txiaj ntsig koj txoj kev noj qab haus huv hauv ntau txoj hauv kev [4] [5] Cov.

Cov txiaj ntsig kev noj qab haus huv ntawm Ntshav Carrots

1. Muaj peev xwm pab rau hauv txoj kev poob phaus

Kev noj cov paj ntoo liab tuaj yeem ua rau koj lub siab nyob ntev thiab txo koj lub siab, ua tsaug rau nws cov ntsiab lus fiber ntau [6] Cov. Kev tshawb fawb qhia xyoo 2016 pom tias cov neeg uas haus cov zaub mov muaj ntau yam anthocyanin ntau tuaj yeem pab tswj kev hnyav thiab tiv thaiv kev rog [7] Cov.

yuav ua li cas noj cumin noob rau poob phaus

2. Yuav txo qis qhov teeb meem metabolic mob

Kev mob ntshav siab yog ib pawg kev mob uas ua rau muaj kev pheej hmoo mob ntshav qab zib, mob plawv thiab hlab ntsha tawg. Kev tshawb fawb tawm hauv Cov Ntawv Xov Xwm Saib Xyuas Kev Noj Qab Haus Huv hauv Tebchaws Askiv tau pom tias cov zaub mov muaj protein ntau, cov zaub mov muaj roj ntau ntau ua rau cov ntshav muaj ntshav siab, ua lub siab, mob plawv, tsis muaj ntshav qabzib thiab lub plab rog tau muab kua txiv ntshav ua si ntsuab, uas ua rau muaj kev txhim kho hauv. qabzib kam rau ua, mob plawv thiab lub siab qauv thiab ua haujlwm vim lub antioxidant thiab anti-inflammatory yam ntxwv ntawm anthocyanins [8] Cov.

3. Txo cov qib roj cholesterol

Qhov ntau ntawm anthocyanins nyob rau hauv cov txiv duaj carrots tuaj yeem txo qhov kev pheej hmoo ntawm cov kab mob plawv los ntawm kev tswj hwm koj cov qib roj hauv qib. Anthocyanins tuaj yeem pab txo cov roj (cholesterol) phem thiab nce cov roj (cholesterol) zoo [9] [10] Cov.

4. Txo cov leeg mob tshwm sim

Voos pob ntawm tus kab mob mus rau hauv lub plab (IBD) yog ib lo lus siv uas yog siv los piav txog cov xwm txheej uas ua rau muaj mob huam mus rau hauv cov hnyuv.

Yuav ua li cas kom tshem tau cov stretch marks

Cov kev tshawb fawb tsiaj thiab kuaj-tube tau pom tias cov txiv duaj ntshav tuaj yeem txhim kho qee qhov mob ntawm cov hnyuv (IBD), xws li mob ncauj plab. Ib txoj kev tshawb nrhiav xyoo 2018 tau tshaj tawm hauv Kev Tiv Thaiv Kev Tiv Thaiv thiab Khoom Noj Khoom Noj Tshawb Fawb tau tshaj tawm tias cov nas uas muaj tus mob plab tau noj cov hmoov nplej zaub ntsuab hauv lub cev, uas ua rau muaj qhov txo qis ntawm qhov mob. [kaum ib] Cov.

Lwm txoj kev tshawb nrhiav luam tawm nyob rau hauv phau ntawv Cov Khoom Noj thiab Kev Ua Haujlwm tau nthuav qhia cov teebmeem ntawm anthocyanin nplua nuj liab doog carrots rau kev txo qis o cuam tshuam nrog IBD [12] Cov.

5. Tej zaum yuav txo cov ntshav qab zib kom tsawg

Kev pham lossis rog dhau qhov nyhav yuav ua rau muaj ntshav qab zib. Thiab cov kev tshawb fawb pom tau tias kev nce ntxiv ntawm cov zaub mov uas muaj txiaj ntsig hauv anthocyanins tuaj yeem pab tswj hwm thiab tiv thaiv kev mob ntshav qab zib [13] [14] Cov.

dab tsi ua rau stretch marks ntawm ncej puab

6. Tuaj yeem tswj cov kabmob kheesxaws

Ntshav cov qhob noom muaj ntau nyob rau hauv anthocyanins uas muaj cov yam ntxwv tiv thaiv mob cancer. Kev tshawb fawb xyoo 2018 qhia txog cov nas uas raug cuam tshuam los ntawm kev mob qog noj ntshav tau txhawb kev noj zaub mov zoo ntxiv rau kev noj cov zaub mov muaj txiaj ntsig nrog lub cev nqaij daim tawv liab, uas ua rau txo qis kev loj hlob [kaum tsib] Cov.

Lwm txoj kev tshawb nrhiav luam tawm nyob rau hauv Phau Ntawv Xov Xwm World of Gastroenterology tau taw qhia tias kev noj cov txiv hmab txiv ntoo thiab zaub ntsuab ua rau muaj kev pheej hmoo mob hnyuv loj dua [16] Cov.

7. Tsawg dua Alzheimer qhov kev pheej hmoo tus kab mob

Cov kev tshawb fawb pom tau tias anthocyanins muaj txiaj ntsig zoo rau kev tiv thaiv neurodegenerative ntshawv siab zoo li Alzheimer tus kab mob thiab tuaj yeem pab txhim kho kev txawj ntse [17] Cov.

Txoj hauv kev mus ntxiv Cov Tawv Dawb Carrots Hauv Koj Cov Khoom Noj

• Grate lossis tsuav liab doog carrots thiab ntxiv rau koj cov zaub nyoos.
• Sauté liab doog carrots nrog txiv ntseej roj, kua txob thiab ntsev.
• Ntxiv rau lawv hauv koj cov kua thiab smoothies.
• Qhuas lawv thiab ntxiv rau koj cov tais diav qab zib.
• Noj cov liab doog carrots thiab ntxiv rau hummus.
• Ntxiv cov txiv duaj carrots rau cov kua zaub, cov nqaij nyuj, kua zaub, kua txob thiab lwm yam tais diav.

Duab reflens: TimesofIndia

Daim ntawv qhia ntshav liab ntsuab Carrots

Roasted liab doog carrots nrog dub sesame dukkah [18]

Cov khoom xyaw:

• 900 gm liab carrots, halved ntev
• 4 qej cooj, tev
• 3 sprigs tshiab thyme
• 3 tbsp ntxiv-nkauj xwb roj txiv roj
• ¼ tsp ntsev
• 1 tbsp dub noob hnav dub
• Pist khob nplua cov nplais roj
• 1 tsp coriander hmoov
• 1 tsp cumin hmoov

Txoj kev:

tshuaj hauv tsev rau cov plaub hau loj hlob sai

• Preheat qhov cub rau 400 degrees Fahrenheit. Muab cov ntawv ci lossis ntawv parchment tso rau ntawm lub lauj kaub ci.
• Muab cov carrots, qej thiab thyme rau hauv lub lauj kaub. Txos 2 tbsp txiv roj roj thiab lub caij nrog ntsev. Pov cov hmoov sib tov thiab muab ci li 25 mus rau 30 feeb kom txog thaum cov carrots tau mos. Tom qab ntawd muab pov tseg cov thyme.
• Lub sijhawm no npaj cov dukkah los ntawm ntxiv cov pistachios, noob hnav noob, coriander thiab cumin hmoov thiab ntsev rau lub yias thiab ua noj rau 2-4 feeb kom txog thaum sov thiab qab ntxhiab.
• Ntawm ib phaj, tso cov carrots thiab qej. Drizzle 1 tbsp txiv roj roj thiab nchuav cov dukkah rau nws.

Daim duab Ref: Eatingwell

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