Nā Pōmaikaʻi Kāroti, Nā Poino, Ka Waiwai Nutritional a me nā Kalori

carrots (ʻO Daucus carota) he mea kanu aʻa olakino. He mea ʻono, ʻono a momona loa. He kumu maikaʻi ia o ka beta carotene, fiber, vitamin K, potassium a me nā antioxidants.

kou kāloti Loaʻa iā ia ka nui o nā pono olakino. Kōkua ia i ka lilo ʻana o ke kaumaha a hoʻohaʻahaʻa i ka cholesterol a maikaʻi no ke olakino maka. ʻO nā antioxidants Carotene i loko o kāna mea e hoʻemi ai i ka pilikia o ka maʻi kanesa.

Loaʻa ia i nā kala he nui e like me ka melemele, keʻokeʻo, ʻalani, ʻulaʻula a me ka poni. Kāloti kala ʻalaniHe ʻulaʻula ia ma muli o ka beta carotene, he antioxidant i hoʻololi ʻia i ka huaʻa A i loko o ke kino.

ʻO ka waiwai o nā kāloti

ʻOkoʻa ka ʻike wai ma waena o 86-95% a ʻo ka ʻāpana hiki ke ʻai ʻia ma kahi o 10% mau carbohydrates. He liʻiliʻi ka momona a me ka protein i loko o kā kāloti. Hoʻokahi maka waena carrots (61 kalama) waiwai calorie he 25.

Nutritional maʻiʻo o 100 grams o kāloti

Kāleka i loko o kāloti

carrots Aia ka nui o ka wai a me nā kalapona. Hoʻokumu ʻia nā kalaka i nā starch a me nā kō e like me ka sucrose a me ka glucose. He kumu maikaʻi nō hoʻi ia o ka fiber a he ʻano nui carrots (61 grams) hāʻawi i 2 grams o ka fiber.

carrotsHe haʻahaʻa ia ma ka glycemic index, kahi ana o ka wikiwiki o nā meaʻai e hoʻonui i ke kō koko ma hope o ka ʻai ʻana.

ʻO ka glycemic index o kāloti, kāloti maka Aia ia mai 16-60 me ka haʻahaʻa loa no nā kāloti moʻa, ʻoi aku ka kiʻekiʻe no nā kāloti i kuke ʻia, a ʻoi aku ka kiʻekiʻe no nā kāloti maʻemaʻe.

ʻO ka ʻai ʻana i nā meaʻai haʻahaʻa haʻahaʻa glycemic index hāʻawi i nā pono olakino he nui a maikaʻi loa ia no ka maʻi diabetes.

Kāloti fiber

Pectinʻo ia ke ʻano nui o ka fiber soluble o kā kāloti. Hoʻohaʻahaʻa ka fiber soluble i ke kiʻekiʻe o ke kō koko ma o ka hoʻolohi ʻana i ke kō a me ka starch.

Hoʻoikaika pū ia i ka uluʻana o nā hua bacteria i loko o ka'ōpū; Hoʻemi kēia i ka pilikia o ka maʻi. ʻO kekahi mau mea hiki ke hoʻohaʻahaʻa i ka cholesterol koko ma o ka hoʻohaʻahaʻa ʻana i ka absorption o ka cholesterol ma ka ʻāpana digestive.

ʻO nā fiber insoluble ma ke ʻano he cellulose, hemicellulose a me lignin. ʻO nā fiber insoluble e hoʻemi i ka pilikia o ka constipation a kākoʻo i ka neʻe ʻana o ka ʻōpū maʻamau a olakino.

ʻO nā huaora a me nā minerala i loko o nā kāloti

carrotsHe kumu maikaʻi ia o nā huaora a me nā minela he nui, ʻoi aku ka nui o ka huaora A (mai ka beta-carotene), ka biotin, ka huaora K (phylloquinone), ka pāloloa a me ka huaora B6.

Kāroti Vitamin A

carrotsHe waiwai ia i ka beta carotene, i hoʻololi ʻia i ka huaʻa A i loko o ke kino. Hoʻoikaika ka Vitamin A i ka ʻike maikaʻi a he mea nui ia no ka ulu ʻana, ka ulu ʻana a me ka hana immune.

biotin

ʻO kekahi o nā huaora B i ʻike mua ʻia ʻo ka vitamina H. He kuleana koʻikoʻi ia i ka momona a me ka protein metabolism.

Kāroti Vitamin K

He mea nui ka Vitamin K no ke koko koko a hoʻomaikaʻi i ke olakino iwi.

potasiuma

He mineral i mea nui no ka hoomalu ana i ke koko.

Huaola B6

ʻO kahi hui o nā huaora i komo i ka hoʻololi ʻana i ka meaʻai i ka ikehu.

Nā mea kanu ʻē aʻe

carrots loaʻa i nā mea kanu he nui, akā ʻo ka carotenoids ka mea kaulana loa. He mau mea kēia me ka hana antioxidant ikaika a ua hoʻopili ʻia i ka hoʻomaikaʻi ʻana i ka hana immune a me ka hōʻemi ʻana i nā maʻi he nui. Loaʻa kēia i ka maʻi cardiovascular, nā maʻi degenerative like ʻole, a me kekahi mau ʻano maʻi kanesa.

Hiki ke hoʻololi ʻia ka Beta carotene i ka huaʻa A i ke kino. carrots ʻO ka ʻai ʻana i ka momona me ka ʻaila e kōkua i ka komo ʻana i ka beta carotene. carrotsʻO nā mea kanu nui i loaʻa i loko o ia mea:

beta-carotene

alani carrots, beta carotene ma ke ano kiekie loa. ʻOi aku ka maikaʻi o ka ʻai ʻana inā i moʻa ʻia nā kāloti. (hiki i 6,5 manawa)

Alpha-carotene

He antioxidant i hoʻololi hapa ʻia i ka vitamina A.

Lutein

kou kāloti kekahi o nā antioxidants maʻamau, ka hapa nui melemele a me ka ʻalani carrotsa he mea nui ia no ke ola o ka maka.

lycopene

Nui nā hua ʻulaʻula a me nā mea kanu kāloti poni He antioxidant ʻulaʻula ʻulaʻula. Hoʻemi ia i ka pilikia o ka maʻi kanesa a me ka maʻi cardiovascular.

polyacetylenes

Ua loaʻa i ka noiʻi i nā makahiki i hala kou kāloti ʻike ʻia kēia mau pūhui bioactive e kōkua i ka pale ʻana i ka maʻi leukemia a me nā maʻi maʻi maʻi.

anthocyanins

kala ʻeleʻele carrotsnā antioxidants ikaika i loaʻa i loko

He aha nā pōmaikaʻi o nā kāloti?

He maikaʻi nā kāloti i nā maka?

ʻAi kālotiHe mea pono loa ia no ka hoʻomaikaʻi ʻana i ka ʻike maka i ka pō ʻeleʻele no ka mea maka kāroti Loaʻa iā ia kekahi mau pūhui kūpono no ke olakino.

carrotsHe waiwai ia i ka beta carotene a me ka lutein, he mau antioxidants hiki ke kōkua i ka pale ʻana i ka pōʻino o ka maka i hana ʻia e nā radical manuahi.

ʻO nā radical manuahi nā pūhui, inā kiʻekiʻe loa, hiki ke hoʻopōʻino i ke kelepona, ka ʻelemakule, a me nā maʻi maʻi mau, me nā maʻi maka.

ʻO ka Beta carotene ka hui e hāʻawi kala i nā mea kanu ʻulaʻula, ʻalani a melemele. Alani carrotsHe kiʻekiʻe loa ia i ka beta carotene, kahi e hoʻololi ai ke kino i ka huaʻa A.

Ka nele o ka Vitamin A Hoʻomaka pinepine ia i ka makapō pō. Eia naʻe, ke mālama ʻia me ka supplementation, hiki ke hoʻihoʻi ʻia kēia maʻi.

Pono ka Vitamin A no ka hana 'ana i ka 'rhodopsin', ka puaʻa ʻulaʻula-ʻulaʻula, ʻoluʻolu-māmā i loko o nā pūnaʻi maka e kōkua i ka ʻike i ka pō.

carrots Ke ʻai ʻia i ka moʻa ma mua o ka maka, ʻoi aku ka maikaʻi o ke kino a hoʻohana i ka beta carotene. No ka mea he momona ka waima A, me kahi kumu momona ʻai ʻai kālotihoʻonui i ka absorption.

Loaʻa i nā kāloti melemele ka nui o ka lutein, a pili kēia i ka makahiki, kahi kūlana e pohihihi ai a nalowale paha ka ʻike. degeneration macular (AMD) kōkua i ka pale ʻana

He maikaʻi nā kāloti no ka ʻōpū?

carrotsHe kiʻekiʻe ʻo Taki i ka fiber a kōkua i ka pale ʻana i ka constipation. A carrotsAia ma kahi o 2 grams o ka fiber. ʻAi kālotikākoʻo i ke olakino o ka maʻi bacteria.

Hiki ke hōʻemi i ka maʻi kanesa

carrotsloaʻa i nā phytochemical he nui i aʻo maikaʻi ʻia no kā lākou waiwai anticancer. ʻO kekahi o kēia mau pūhui he beta carotene a me nā carotenoids ʻē aʻe. Hoʻonui kēia mau pūhui i ka pale ʻana a hoʻāla i kekahi mau protein e kāohi ai i nā maʻi kanesa. Haʻawina wai kālotiHōʻike ia hiki ke hakakā i ka maʻi leukemia.

carrotsHiki i nā carotenoids i loaʻa i loko o ke kō ke hoʻemi i ka pilikia o ka ʻōpū, kolone, prostate, akemāmā a me nā maʻi maʻi umauma i nā wahine.

He maikaʻi nā kāloti no ke kō?

kou kāloti He haʻahaʻa ko lākou glycemic index (GI), ʻo ia hoʻi, ʻaʻole lākou e hoʻonui nui i ke kō koko ke ʻai ʻoe iā lākou. ʻO kona ʻano fiber kekahi e kōkua i ke kaulike ʻana i nā pae kōpaʻa koko.

Pōmaikaʻi no ka puʻuwai

ʻulaʻula a ʻalani carrots antioxidant pale puʻuwai lycopene ma ke ano o ke kiekie. carrots ʻo ia hoʻi ka hoʻemi ʻana i nā mea pilikia e like me ke koko kiʻekiʻe a me ka cholesterol.

Nā pono kāloti no ka ʻili

carrotsHe waiwai i nā carotenoids. Wahi a ka noiʻi, hiki i nā huaʻai a me nā huaʻai i loaʻa i kēia mau pūhui ke hoʻomaikaʻi i ka ʻili a hiki ke kōkua i ka poʻe e nānā ʻōpio.

Eia naʻe, ʻoi aku carrots (a i ʻole nā ​​meaʻai waiwai ʻē aʻe i ka carotenoid) hiki ke hoʻoulu i kahi maʻi i kapa ʻia ʻo carotenemia, i ʻike ʻia ai ka ʻili melemele a ʻalani paha.

Nā pono kāloti no ka lauoho

carrotsʻO lākou nā hale mana o nā huaora A a me C, carotenoids, potassium a me nā antioxidants ʻē aʻe. Hōʻike nā hōʻike Anecdotal e hiki i nā mea kanu ke kōkua i ke olakino lauoho.

Kōkua nā kāloti i ka hoʻēmi kaumaha

maka, kou kāroti hou He 88% ka wai. He 25 calories wale nō ka kāloti waena. No ka mea, ʻai ʻai kālotiHāʻawi ia i kahi manaʻo o ka satiety me ka lawe ʻole ʻana i nā calorie he nui.

Hoʻoponopono i ke koko

he haʻawina, wai kālotiUa hōʻike ʻia ua hāʻawi ia i kahi hoʻemi 5% o ke koko systolic. Wai kālotiʻO nā meaʻai e like me ka fiber, potassium, nitrates a me ka huaora C i loaʻa i loko

Hiki ke kōkua i ka mālama ʻana i ka maʻi diabetes

ʻO ka ʻai ʻana i ka meaʻai olakino a me ke kaulike a me ka mālama ʻana i ke kaumaha olakino hiki ke hōʻemi i ka pilikia o ka maʻi diabetes type 2. Ua ʻike nā haʻawina i nā pae koko haʻahaʻa o ka huaora A i nā poʻe me ka maʻi diabetes. ʻO nā mea ʻino i ka glucose metabolism e koi i ka nui o ka pono e hakakā i ke koʻikoʻi oxidative, a he kūlana kēia e hiki ai i ka antioxidant vitamin A ke kōkua.

carrots He waiwai i ka fiber. Hōʻike nā noiʻi hiki i ka hoʻonui ʻana i ka fiber ke hoʻomaikaʻi i ka metabolism glucose i nā poʻe me ka maʻi diabetes.

Hoʻoikaika i ka palekana

Hoʻoponopono ka Vitamin A i ka hana o ka ʻōnaehana a pale i nā maʻi. Hoʻokō ia i kēia ma ka hoʻoikaika ʻana i ka pale ʻana o ke kino. carrots Loaʻa iā ia ka huaora C, ka mea e kōkua i ka hana ʻana o ka collagen, he mea nui ia no ka ho'ōla ʻana i ka ʻeha. Hāʻawi pū kēia meaʻai i kahi ʻōnaehana pale ikaika.

Hiki ke hooikaika iwi

Hoʻopilikia ka Vitamin A i ka metabolism iwi. Hoʻopili ʻia nā Carotenoids me ka hoʻomaikaʻi ʻana i ke olakino iwi. kou kāloti ʻOiai ʻaʻohe noiʻi pololei e hōʻike ana e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino iwi, hiki ke kōkua i kāna ʻike huaʻai A. 

Hiki ke hoʻohaʻahaʻa i nā pae cholesterol

Wahi a nā haʻawina ʻiole ʻai kāloti Hiki iā ia ke hōʻemi i ka lawe ʻana o ka cholesterol a hoʻonui i ke kūlana antioxidant o ke kino.

Hiki i kēia mau hopena ke hoʻomaikaʻi i ke olakino cardiovascular. kāloti makaHe waiwai hoʻi ia i ka fiber i kapa ʻia he pectin, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol.

Maikaʻi no nā niho a me nā ʻāʻī

e nau ana i kāloti Hāʻawi i ka maʻemaʻe waha. ʻO kekahi kou kāloti ʻOiai manaʻo ʻo ia e hiki ke hoʻomaʻemaʻe i ka hanu, ʻaʻohe noiʻi e hōʻoia i kēia.

hōʻike hōʻike anecdotal, kou kāloti e hōʻike ana hiki iā ia ke hoʻomaikaʻi i ke olakino waha ma ka hoʻokaʻawale ʻana i nā waikawa citric a me ka malic i waiho mau ʻia ma kou waha.

Pono i ke akepaʻa a hoʻopau i nā toxins

carrots, glutathione komo. Ua ʻike ʻia kēia antioxidant i hiki ke mālama i ka pōʻino o ka ate ma muli o ke kaumaha oxidative.

He kiʻekiʻe nō hoʻi nā lau ʻai i nā flavonoids mea kanu a me ka beta-carotene, nā mea ʻelua e hoʻoulu a kākoʻo i ka hana o ke ake. Hiki i ka beta-carotene i loko o kā kāloti ke hakakā i nā maʻi o ka ate.

Hiki ke kōkua i ka mālama ʻana i ka PCOS

carrotsʻO ia kahi mea kanu non-starchy me ka haʻahaʻa glycemic index. ʻO kēia mau hiʻohiʻona polycystic ovary syndrome pono no Eia naʻe, ʻaʻohe noiʻi pololei e hōʻike ana e hiki i nā kāloti ke kōkua i ka mālama ʻana i ka PCOS.

He aha nā hopena o nā kāloti?

Hiki ke hoʻopōʻino i ka huaora A

Ma kahi hōʻike hihia, ʻoi aku carrots Ua hoʻopaʻa ʻia ke kanaka i ʻai ia mea no ka ʻeha o ka ʻōpū. Ua ʻike ʻia ka piʻi ʻana o nā enzyme ate i nā pae ʻano ʻole. Ua ʻike ʻia ka mea maʻi me ka maʻi ʻawaʻawa o ka vitamina A. Manaʻo ʻia nā pae o ka Vitamin A a hiki i 10.000 IU. ʻO nā mea ma waho aʻe o ia mea hiki ke lilo i mea ʻawaʻawa. hapalua kīʻaha carrotsAia he 459 mcg o ka beta carotene i hoʻokahi lawelawe, ʻo ia hoʻi he 1.500 IU o ka huaora A.

Ua kapa ʻia hoʻi ka ʻawaʻawa Vitamin A he hypervitaminosis A. ʻO nā hōʻailona e like me ka pau ʻana o ka ʻai, ka nausea, ka luaʻi ʻana, ka lauoho lauoho, ka luhi, a me nā koko ihu.

Loaʻa ka ʻawaʻawa ma muli o ka momona-soluble ka huaora A. ʻO ka nui o ka huaora A ʻaʻole pono ke kino e mālama ʻia i loko o ke ake a i ʻole adipose tissue. Hiki i kēia ke alakaʻi i ke kūkulu ʻana i ka vitamina A i ka manawa a hiki i ka hopena.

Hiki ke ho'opō'ino 'ia ka lā'au'awa'a A ma'amau. Hiki iā ia ke keʻakeʻa i ka hoʻokumu ʻana o ka iwi, e hoʻonāwaliwali ai nā iwi a me nā haʻihaʻi. Hiki ke hoʻopōʻino i ka hana ʻāʻī o ka huaora A no ka wā lōʻihi.

Hiki ke kumu i ka allergies

Alone carrots ʻOiai kakaʻikahi ke kuleana o ka maʻi allergies, hiki ke hoʻoulu i nā hopena ke ʻai ʻia ma ke ʻano o nā meaʻai ʻē aʻe. Ma kekahi hōʻike, ʻo ka ʻai ʻana i nā kāloti i loko o ka ice cream ka hopena o ka maʻi maʻi.

ʻāleʻa kālotihiki ke hoʻopili ma mua o 25% o nā poʻe me nā maʻi allergies. Ua maopopo keia carrots pili paha me ka allergies i nā protein. Nā kānaka me ka pollen food syndrome ʻāleʻa kāloti hiki mai paha.

ʻāleʻa kālotiʻO nā hōʻailona e pili ana i ka ʻona a i ʻole ka pehu ʻana o nā lehelehe a me ka huhū o nā maka a me ka ihu. i kakaikahi kūʻai kāloti hiki ke hana i ka anaphylaxis.

Hiki ke hoʻoulu ʻia

ʻO kekahi poʻe kāloti paʻakikī i ka ʻeli ʻana. ʻO ka poʻe me nā pilikia digestive, hiki ke ʻoi aku ka maʻi a hiki i ka hopena i ka bloating a i ʻole flatulence.

Hiki ke hoʻololi i ka waihoʻoluʻu o ka ʻili

Nui loa ʻai ʻai kālotihiki ke hana i kahi maʻi pōʻino i kapa ʻia ʻo carotenemia. No ka nui loa o ka beta-carotene i loko o ke kahe koko, kahi e lilo ai ka ʻili i ka ʻalani.

lōʻihi loa no ka lōʻihi loa carrots He haʻahaʻa loa ke ʻano o ka carotenemia ke ʻole ʻoe e ʻai. Aia ma kahi o 4 milligrams o ka beta-carotene i loko o hoʻokahi kāloti. ʻO ka ʻai ʻana ma mua o 20 milligrams o ka beta-carotene i kēlā me kēia lā no kekahi mau pule hiki ke hoʻololi i ka ʻili.

Ma ka hopena;

carrotsʻO ia ka ʻai meaʻai maikaʻi loa i hoʻopiha ʻia, haʻahaʻa-calorie. Hoʻopili ʻia ia i ke olakino o ka naʻau a me ka maka, hoʻomaikaʻi i ka ʻai ʻana a me ka hōʻemi ʻana i ka maʻi kanesa.

Aia nā ʻano kāloti i nā kala like ʻole, ka nui a me nā ʻano, he mau meaʻai maikaʻi loa ia no ka meaʻai olakino.