Amfanin Karas, Illa, Darajar Gina Jiki da Calories

karas (Davidcus carota) yana da lafiya tushen kayan lambu. Yana da crispy, dadi da kuma musamman gina jiki. Yana da kyakkyawan tushen beta carotene, fiber, bitamin K, potassium da antioxidants.

karas din ku Yana da fa'idodin kiwon lafiya da yawa. Yana taimakawa wajen rage nauyi da rage cholesterol kuma yana da amfani ga lafiyar ido. Carotene antioxidants a cikin abun ciki kuma yana rage haɗarin ciwon daji.

Ana samunsa da launuka masu yawa kamar rawaya, fari, lemu, ja da shunayya. Orange launi karasYana da launi mai haske saboda beta carotene, antioxidant wanda ke juyar da bitamin A cikin jiki.

Darajar Karas

Abubuwan da ke cikin ruwa sun bambanta tsakanin 86-95% kuma ɓangaren da ake ci ya ƙunshi kusan 10% carbohydrates. Karas ya ƙunshi kitse kaɗan da furotin. Danyen matsakaici guda daya karas (gram 61) darajar kalori shine 25.

Abincin abinci mai gina jiki na 100 grams na karas

Carbs a cikin Karas

karas Ya ƙunshi yafi ruwa da carbohydrates. Carbs suna kunshe da sitaci da sikari irin su sucrose da glucose. Har ila yau, tushen fiber ne mai kyau kuma yana da matsakaicin girma karas (61 grams) yana ba da gram 2 na fiber.

karasYa yi ƙasa da ma'aunin glycemic, ma'auni na yadda sauri abinci ke haɓaka sukarin jini bayan cin abinci.

Glycemic index na karas, danyen karas Ya bambanta daga 16-60 tare da mafi ƙasƙanci don dafaffen karas, dan kadan mafi girma don dafaffen karas, kuma mafi girma ga karas mai tsabta.

Cin abinci mai ƙarancin glycemic index yana ba da fa'idodin kiwon lafiya da yawa kuma yana da amfani musamman ga masu ciwon sukari.

Karas Fiber

Pectinshine babban nau'in fiber mai narkewar karas. Fiber mai narkewa yana rage matakan sukari na jini ta hanyar rage narkewar sukari da sitaci.

Hakanan yana haɓaka haɓakar ƙwayoyin cuta a cikin hanji; Wannan yana rage haɗarin cututtuka. Wasu zaruruwa masu narkewa suna rage ƙwayar cholesterol ta jini ta hanyar rage yawan ƙwayar cholesterol a cikin sashin narkewar abinci.

Zaɓuɓɓukan da ba a iya narkewa suna cikin nau'in cellulose, hemicellulose da lignin. Filaye marasa narkewa suna rage haɗarin maƙarƙashiya kuma suna tallafawa motsin hanji na yau da kullun da lafiya.

Vitamins da Minerals a cikin Karas

karasYana da kyau tushen yawancin bitamin da ma'adanai, musamman bitamin A (daga beta-carotene), biotin, bitamin K (phylloquinone), potassium da bitamin B6.

Karas Vitamin A

karasYana da wadata a cikin beta carotene, wanda ke juyar da shi zuwa bitamin A cikin jiki. Vitamin A yana inganta hangen nesa mai kyau kuma yana da mahimmanci ga girma, ci gaba da aikin rigakafi.

biotin

Daya daga cikin bitamin B da aka sani da bitamin H. Yana taka muhimmiyar rawa a cikin mai da furotin metabolism.

Vitamin K

Vitamin K yana da mahimmanci don zubar jini kuma yana inganta lafiyar kashi.

potassium

Ma'adinan da ke da mahimmanci don sarrafa hawan jini.

Vitamin B6

Ƙungiyar bitamin da ke da hannu wajen canza abinci zuwa makamashi.

Sauran Gandun Shuka

karas ya ƙunshi mahaɗan tsire-tsire masu yawa, amma carotenoids sune mafi sanannun. Waɗannan abubuwa ne masu ƙarfi na aikin antioxidant kuma suna da alaƙa da ingantaccen aikin rigakafi da rage haɗarin cututtuka da yawa. Wannan ya haɗa da cututtukan zuciya, cututtuka daban-daban na lalacewa, da wasu nau'in ciwon daji.

Beta carotene za a iya canza shi zuwa bitamin A cikin jiki. karas Cin mai tare da mai yana taimakawa wajen shayar da beta carotene. karasBabban mahadi na shuka da ake samu a cikinta sune:

beta-carotene

orange karas, beta carotene dangane da girman gaske. Sha yana faruwa mafi kyau idan an dafa karas. (har zuwa sau 6,5)

Alfa-carotene

Antioxidant wanda aka juyar da wani bangare zuwa bitamin A.

Lutein

karas din ku daya daga cikin mafi yawan maganin antioxidants, yawanci rawaya da orange karaskuma yana da mahimmanci ga lafiyar ido.

lycopene

Jajayen 'ya'yan itatuwa da kayan marmari masu yawa m karas Wani antioxidant ja mai haske. Yana rage haɗarin ciwon daji da cututtukan zuciya.

polyacetylene

Bincike a cikin 'yan shekarun nan yana da karas din ku gano waɗannan mahadi masu rai waɗanda zasu iya taimakawa kariya daga cutar sankarar bargo da ƙwayoyin kansa.

anthocyanins

duhu launi karasantioxidants masu ƙarfi da ake samu a ciki

Menene Amfanin Karas?

Shin karas yana da kyau ga idanu?

Cin karasYana da amfani musamman don inganta gani a cikin duhu da dare saboda idon karas Ya ƙunshi wasu mahadi masu tasiri ga lafiya.

karasYana da arziki a cikin beta carotene da lutein, wadanda sune antioxidants wadanda zasu iya taimakawa wajen hana lalacewar ido da radicals kyauta ke haifarwa.

Masu ba da kyauta sune mahadi waɗanda, lokacin da suka yi yawa, na iya haifar da lalacewar salula, tsufa, da cututtuka na yau da kullum, ciki har da cututtukan ido.

Beta carotene shine fili wanda ke ba da launi ga tsire-tsire masu launin ja, orange da rawaya. Lemu karasYana da girma musamman a cikin beta carotene, wanda jiki ke canzawa zuwa bitamin A.

Rashin bitamin A Yakan haifar da makanta dare. Duk da haka, idan aka bi da shi tare da kari, wannan ciwo yana sake dawowa.

Ana buƙatar Vitamin A don samar da 'rhodopsin', launin ja-ja-jaja, launi mai haske a cikin kwayoyin ido wanda ke taimakawa hangen nesa da dare.

karas Lokacin cinyewa a dafa shi maimakon danye, jiki yana sha kuma yana amfani da beta carotene da kyau. Tun da bitamin A yana da mai-mai narkewa, tare da tushen mai cin karasyana ƙara sha.

Karas mai launin rawaya ya ƙunshi mafi yawan lutein, kuma wannan yana da alaƙa da shekaru, yanayin da hangen nesa ya ɓace ko ɓacewa. Macular degeneration (AMD) yana taimakawa hanawa

Shin karas yana da amfani ga ciki?

karasTaki yana da yawan fiber kuma yana taimakawa hana maƙarƙashiya. A karasYa ƙunshi kimanin gram 2 na fiber. Cin karasyana tallafawa lafiyar kwayoyin cutar hanji.

Zai iya rage haɗarin kansa

karasya ƙunshi phytochemicals da yawa waɗanda aka yi nazari sosai don maganin ciwon daji. Kadan daga cikin waɗannan mahadi sun haɗa da beta carotene da sauran carotenoids. Wadannan mahadi suna haɓaka rigakafi kuma suna kunna wasu sunadaran da ke hana ƙwayoyin cutar kansa. Nazarin ruwan karasYa nuna cewa zai iya yaki da cutar sankarar bargo.

karasCarotenoids da ake samu a cikin sukari na iya rage haɗarin ciki, hanji, prostate, huhu da kansar nono a cikin mata.

Shin karas yana da kyau ga sukari?

karas din ku Suna da ƙarancin glycemic index (GI), wanda ke nufin ba sa haifar da hauhawar sukari a cikin jini yayin cin su. Abin da ke cikin fiber ɗinsa kuma yana taimakawa daidaita matakan sukari na jini.

Mai amfani ga zuciya

ja da lemu karas antioxidant mai kare zuciya lycopene dangane da girma. karas Hakanan yana rage haɗarin cututtukan zuciya kamar hawan jini da cholesterol.

Amfanin karas ga fata

karasYana da arziki a cikin carotenoids. Bincike ya nuna cewa 'ya'yan itatuwa da kayan marmari masu wadata a cikin waɗannan mahadi na iya inganta bayyanar fata kuma suna iya taimakawa mutane su yi kama da ƙanana.

Koyaya, ƙari karas (ko wasu abinci masu wadatar carotenoid) na iya haifar da yanayin da ake kira carotenemia, wanda fatar ta bayyana rawaya ko lemu.

Karas amfanin gashi

karasSu ne tushen ƙarfin bitamin A da C, carotenoids, potassium da sauran antioxidants. Tabbatattun bayanai sun nuna cewa kayan lambu na iya taimakawa ga lafiyar gashi.

Karas na taimakawa rage nauyi

Danye, sabon karas dinki Yana da kusan 88% ruwa. Karas matsakaici yana da adadin kuzari 25 kawai. Domin, cin karasYana ba da jin daɗi ba tare da ɗaukar adadin kuzari da yawa ba.

Yana daidaita hawan jini

karatu, ruwan karasya ba da rahoton cewa ya ba da gudummawar raguwar 5% na hawan jini na systolic. Ruwan karasAbubuwan gina jiki irin su fiber, potassium, nitrates da bitamin C da ake samu a ciki

Zai iya taimakawa wajen magance ciwon sukari

Cin abinci mai kyau da daidaito da kuma kiyaye nauyin lafiya na iya rage haɗarin kamuwa da ciwon sukari na 2. Nazarin ya gano ƙananan matakan bitamin A a cikin mutane masu ciwon sukari. Abubuwan da ba su da kyau a cikin metabolism na glucose na iya buƙatar ƙarin buƙatu don yaƙi da damuwa na oxidative, kuma wannan yanayin ne inda bitamin A antioxidant zai iya taimakawa.

karas Yana da wadata a cikin fiber. Bincike ya nuna cewa yawan amfani da fiber na iya inganta metabolism na glucose a cikin mutane masu ciwon sukari.

Yana ƙarfafa rigakafi

Vitamin A yana daidaita aikin tsarin kuma yana hana cututtuka. Yana samun wannan ta hanyar ƙarfafa garkuwar jiki. karas Har ila yau yana dauke da bitamin C, wanda ke taimakawa wajen samar da collagen, wanda yake da mahimmanci don warkar da raunuka. Wannan sinadari kuma yana ba da gudummawa ga tsarin rigakafi mai ƙarfi.

Zai iya ƙarfafa ƙasusuwa

Vitamin A yana shafar metabolism na sel kashi. Carotenoids suna hade da ingantaccen lafiyar kashi. karas din ku Ko da yake babu wani bincike kai tsaye da ke nuna cewa zai iya taimakawa wajen inganta lafiyar kashi, bitamin A na iya taimakawa. 

Zai iya rage matakan cholesterol

A cewar binciken bera cin karas Yana iya rage ƙwayar cholesterol kuma yana ƙara matsayin antioxidant na jiki.

Wadannan illolin kuma na iya inganta lafiyar zuciya da jijiyoyin jini. danyen karasHakanan yana da wadata a cikin fiber da ake kira pectin, wanda zai iya taimakawa rage cholesterol.

Mai kyau ga hakora da gumi

tauna karas Yana ba da tsaftacewa ta baki. Wasu karas din ku Duk da tana tunanin zai iya sanyaya numfashi, babu wani bincike da ya tabbatar da hakan.

hujjojin anecdotal, karas din ku yana nuna cewa yana iya inganta lafiyar baki ta hanyar kawar da citric da malic acid waɗanda galibi ana barin su a cikin bakinka.

Amfani ga hanta kuma yana kawar da gubobi

karas, glutathione ya hada da. An gano wannan maganin antioxidant yana da yuwuwar magance lalacewar hanta da damuwa na oxidative ya haifar.

Har ila yau, kayan lambu suna da yawa a cikin flavonoids na shuka da kuma beta-carotene, dukansu suna ƙarfafawa da tallafawa aikin hanta gaba ɗaya. Beta-carotene a cikin karas kuma yana iya yaƙar cututtukan hanta.

Zai iya taimakawa wajen kula da PCOS

karasKayan lambu ne marasa sitaci tare da ƙarancin glycemic index. Waɗannan siffofi polycystic ovary ciwo mai amfani ga Duk da haka, babu wani bincike kai tsaye da ke nuna cewa karas zai iya taimakawa wajen kula da PCOS.

Menene Illar Karas?

Zai iya haifar da guba na bitamin A

A cikin rahoton yanayin, ƙari karas An kwantar da wanda ya cinye shi a asibiti saboda ciwon ciki. An gano enzymes hanta don karuwa zuwa matakan da ba su da kyau. An gano majiyyaci tare da ƙarancin ƙwayar bitamin A. Matakan Vitamin A na har zuwa 10.000 IU ana ɗaukar lafiya. Duk wani abu da ya wuce haka yana iya zama mai guba. rabin kofin karasAkwai 459 mcg na beta carotene a cikin hidima ɗaya, wanda kusan 1.500 IU na bitamin A.

Hakanan ana kiran gubar bitamin A hypervitaminosis A. Alamomin sun hada da rashin ci, tashin zuciya, amai, zubar gashi, kasala, da zubar jini.

Guba yana faruwa saboda bitamin A yana da mai-mai narkewa. Yawan bitamin A wanda jiki baya bukata yana adana shi a cikin hanta ko adipose tissue. Wannan na iya haifar da tarin bitamin A akan lokaci da kuma guba daga ƙarshe.

Gudun bitamin A na yau da kullun na iya shafar tsarin gabobin jiki da yawa. Yana iya hana samuwar kashi, yana haifar da raunin kashi da karaya. Har ila yau, guba na bitamin A na dogon lokaci zai iya rinjayar aikin koda.

Zai iya haifar da allergies

Kadai karas Kodayake yana da wuyar alhakin rashin lafiyar jiki, yana iya haifar da halayen lokacin cinyewa azaman ɓangare na sauran abinci. A cikin wani rahoto, cin karas da ke cikin ice cream ya haifar da rashin lafiyan halayen.

rashin lafiyar karasna iya shafar fiye da 25% na mutanen da ke fama da rashin lafiyar abinci. Wannan ya tabbata karas ana iya danganta shi da allergies zuwa sunadarai. Mutanen da ke da ciwon abinci na pollen rashin lafiyar karas mai yiwuwa ya faru.

rashin lafiyar karasAlamomin sun haɗa da ƙaiƙayi ko kumburin lebe da hargitsin idanu da hanci. a lokuta masu wuya siyan karas Hakanan zai iya haifar da anaphylaxis.

Zai iya haifar da kumburi

Wasu mutane karas wuyar narkewa. A cikin masu fama da matsalolin narkewar abinci, yanayin zai iya yin muni kuma a ƙarshe ya haifar da kumburi ko kumburi.

Zai iya haifar da canje-canje a launin fata

Yi yawa cin karasna iya haifar da yanayin mara lahani da ake kira carotenemia. Wannan shi ne saboda akwai sinadarin beta-carotene da yawa a cikin jini, wanda ke sa fata ta zama orange.

tsayi da yawa na dogon lokaci karas Yiwuwar cutar carotenemia yana da ƙasa sosai sai dai idan kun ci shi. Matsakaicin karas ɗaya ya ƙunshi kusan milligrams 4 na beta-carotene. Yin amfani da fiye da miligiram 20 na beta-carotene kowace rana na tsawon makonni na iya haifar da canza launin fata.

A sakamakon haka;

karasYana da cikakkiyar madaidaicin kayan abinci, abun ciye-ciye mai ƙarancin kalori. Yana da alaƙa da lafiyar zuciya da ido, haɓakar narkewar abinci da rage haɗarin cutar kansa.

Akwai nau'ikan karas masu launi daban-daban, girma da siffofi, duk waɗannan abinci ne masu kyau don cin abinci mai kyau.