ʻO kā kāloti kahi mea kanu aʻa ʻono i loaʻa i nā kala like ʻole. kāloti poni ʻike nui ʻia kēia ma waena o nā ʻano kala kala, hua poni a me na mea kanuHāʻawi ia i nā pono olakino kūikawā.
ʻO nā ʻano kāloti āpau he meaʻai nui, akā kāloti poni He waiwai nui ia i nā antioxidants ikaika e hakakā ana i ka mumū a hāʻawi i nā pono he nui.
Ma ka ʻatikala "he aha ke kāloti poni", "pōmaikaʻi kāloti poni, he aha kā kāloti poni maikaʻi no" Nā nīnau e like me:
He aha ka Purple Carrot?
ʻOiai ka nui o ka poʻe e noʻonoʻo ana i kahi mea kanu ʻalani ke noʻonoʻo lākou i nā kāloti, he poni a keʻokeʻo paha nā kāloti.
ʻO nā kāloti mua i hoʻohana ʻia i meaʻai ma Peresia i ke kenekulia 10 AD ma Peresia, a he poni a keʻokeʻo ke kala.
Hoʻokumu ʻia ka kāloti ʻalani hou mai kahi ʻano kāloti i hoʻomohala ʻia ma muli o ka mutation genetic.
ʻulaʻula a kāloti poni ʻOiai ua manaʻo ʻia lākou he mau ʻano hikina, ʻike ʻia nā kāloti melemele, ʻalani a keʻokeʻo paha he kāloti ʻano Western.
ʻO kā kāloti, i kapa ʻia ʻo ke ʻano hikina, ua hoʻololi ʻia e ke ʻano ʻalani Western, i hoʻohana nui ʻia ma nā mākeke i kēia lā.
ʻO ka waiwai o nā kāloti poni
Loaʻa i nā kāloti a pau—me ka nānā ʻole i ko lākou kala—he ʻano meaʻai like ʻole, me ka fiber, potassium, vitamina C, manganese, vitamina A, a me kekahi mau huaora B.
Eia hou, 1 kīʻaha (128 grams) o nā kāloti maka he 52 calories, e lilo ia i mea kanu haʻahaʻa-calorie.
kou kāroti poni ʻO ke kumu o ka meaʻai a hoʻokaʻawale iā ia mai nā ʻano kāloti ʻē aʻe, ʻo ia kona ʻano antioxidant a me anthocyanin.
Aia nā Anthocyanins i ka ʻohana antioxidant polyphenol a loaʻa i loko o nā ʻeleʻele, nā hua waina, nā ʻuala poni, kāpeti poni a kāloti poni Loaʻa ia i loko o nā huaʻai a me nā mea kanu ʻulaʻula e like me
ʻO nā antioxidants e like me nā anthocyanins e pale i ke kino mai ke koʻikoʻi oxidative, ʻo ia hoʻi kahi imbalance ma waena o nā molekala reactive i kapa ʻia nā radical manuahi a me nā antioxidants i ke kino.
ʻO ke koʻikoʻi oxidativeHoʻopilikia i nā kūlana olakino e like me ke kanesa, ka emi ʻana o ka noʻonoʻo, ka maʻi puʻuwai, a me ka ʻelemakule.
ʻO nā Anthocyanins he polyphenol antioxidants me nā pono olakino maikaʻi. me nā meaʻai waiwai nui i ka anthocyanin (kāloti poni etc.) ua pale pono ʻia i kekahi mau kūlana olakino.
Hana ʻo Anthocyanins ma ke ʻano he anti-inflammatory agents ma o ka hōʻemi ʻana i nā pūhui hiki ke hōʻino e like me nā cytokine pro-inflammatory. ʻO ka hōʻemi ʻana i kēia mau pūhui e hōʻemi i ka pilikia o kekahi mau kūlana, e like me ka maʻi puʻuwai.
No ka laʻana, he loiloi o 24 mau haʻawina i hōʻike i ka poʻe i ʻai i nā meaʻai waiwai nui o ka anthocyanin i ʻoi aku ka maikaʻi o ke kahe koko a me ka hana o ke kīʻaha koko ma mua o ka poʻe ʻaʻole.
ʻO ka maikaʻi ʻole o ke kahe ʻana o ke koko a me ka maikaʻi ʻole o ke kīʻaha koko ke kumu maʻamau o ka maʻi puʻuwai - ʻo ka hoʻomaikaʻi ʻana i kēia mau mea pilikia e hoʻohaʻahaʻa i ka pilikia o kekahi mau maʻi naʻau.
Ma kahi noiʻi nui ʻē aʻe o nā wahine he 34.000, ʻo ka poʻe i ʻai i ka 0.2 mg o nā anthocyanins i kēlā me kēia lā ua hoʻemi nui ʻia ka pilikia o ka maʻi puʻuwai.
ʻIke ʻia ʻo Anthocyanins e pale aku i ka emi ʻana o ka noʻonoʻo.
Ma kahi loiloi o ʻehiku mau haʻawina i hōʻike ʻia e hoʻomaikaʻi ʻia kekahi mau hopena noʻonoʻo, me ke aʻo waha a me ka hoʻomanaʻo ʻana i nā keiki, nā mākua a me nā ʻelemakule ma hope o ka ʻai ʻana i nā meaʻai waiwai nui o ka anthocyanin.
Eia kekahi, hōʻike nā haʻawina heluna ʻo ka ʻai ʻana i nā meaʻai waiwai nui o ka anthocyanin e hōʻemi i ka pilikia o ka maʻi maʻi type 2.
Ma waho aʻe o nā anthocyanins, loaʻa iā ia nā antioxidants polyphenol e like me ka chlorogenic acid a me ka waikawa caffeic. kāloti poni, ma ka awelika, ʻeiwa manawa ʻoi aku ma mua o nā kāloti o nā kala ʻē aʻe polyphenol antioxidant hāʻawi.
Hoʻomaopopo ʻia nā polyphenols e hoʻomaikaʻi i ke olakino a hōʻemi i ka pilikia o ka maʻi puʻuwai, ka emi ʻana o ka noʻonoʻo, a me kekahi mau ʻano o ka maʻi kanesa.
Loaʻa nā hopena anti-cancer
Haʻawina, kāloti poniHōʻike ia i nā antioxidants ikaika i loaʻa i loko o ka iʻa he mau waiwai pale i ka maʻi kanesa.
Ua ʻike ʻia nā haʻawina hoʻāʻo e hiki i nā anthocyanins ke kāohi i ka ulu a me ka hoʻolaha ʻana o ka umauma, ka ate, ka ʻili, ke koko, a me nā maʻi kanesa colon.
ʻO kahi noiʻi ma 923 poʻe me ka maʻi maʻi colorectal a me 1.846 poʻe me ka ʻole o ka maʻi maʻi i ʻike ʻia ʻo nā wahine i ʻai nui i nā mea kanu poni a me nā huaʻai he haʻahaʻa haʻahaʻa o ka maʻi maʻi colorectal ma mua o nā wahine i ʻai ʻole i nā huaʻai a me nā mea kanu.
Hōʻike nā haʻawina ʻē aʻe i nā hopena like i nā kāne a me nā wahine.
Pōmaikaʻi no kekahi mau kūlana olakino
Nā hoʻokolohua kou kāroti ponihōʻike e hiki ke hoʻopōmaikaʻi i kekahi mau maʻi olakino, me ka metabolic syndrome a me nā maʻi ʻeha o ka ʻōpū.
ʻO ka Metabolic Syndrome kahi maʻi i hōʻike ʻia e ka nui o ka momona o ka ʻōpū a me kahi hui o nā hōʻailona, me ka cholesterol kiʻekiʻe, ke koko, a me nā pae koko.
Hoʻonui ka Metabolic syndrome i ka pilikia o ka maʻi puʻuwai, ka maʻi diabetes type 2 a me ka make mai nā kumu a pau.
kāloti poniʻO nā anthocyanins i loko e kōkua i ka hoʻohaʻahaʻa i ka cholesterol a me ke kō koko kiʻekiʻe - ʻelua mau hōʻailona koʻikoʻi o ka metabolic syndrome.
haʻawina holoholona kou kāroti poni hōʻike ʻia hiki ke hoʻomaikaʻi i nā hōʻailona ʻē aʻe e pili ana i ka metabolic syndrome.
He haʻawina i nā ʻiole me ka metabolic syndrome, kāloti poni Ua hōʻike ʻia ʻo ka hoʻohana mau ʻana i ka wai hiki ke hoʻomaikaʻi a hoʻohuli paha i nā hōʻailona āpau e pili ana i nā maʻi metabolic, e like me ke ake momona, ke koko kiʻekiʻe, ke koko kiʻekiʻe, a me ka ʻoʻoleʻa o ka ʻiʻo o ka naʻau.
ʻO ka Colitis a me ke ʻano o ka Inflammatory Bowel
ʻO ka maʻi ʻeha o ka ʻōpū (IBD) ka mea i wehewehe ʻia ma ke ʻano he mumū mau o nā mea āpau a i ʻole kekahi hapa o ka digestive tract.
Haʻawina paipu a me nā holoholona kou kāroti ponihōʻike ʻia e pōmaikaʻi paha ia i kekahi mau maʻi ʻeha o ka ʻōpū, e like me ka ulcerative colitis.
Ma kekahi haʻawina, pauda kāloti poni Ua hōʻike ʻia nā ʻiole hānai i nā ʻiole i haʻahaʻa i ke koko o nā protein pro-inflammatory e like me ka tumor necrosis factor-a a me interleukin-6 i hoʻohālikelike ʻia me nā lāʻau lapaʻau ʻē aʻe.
kāloti ʻulaʻulaUa loaʻa nā hopena like i loko o kahi haʻawina hoʻāʻo e noiʻi ana i nā hopena o ka lāʻau kedera ma ka hōʻemi ʻana i ka mumū o ka ʻōpū.
ʻO nā mea noiʻi i kēia mau haʻawina kou kāroti poni Ua hoʻoholo ʻo ia ʻo kāna mau waiwai anti-inflammatory ma muli o kāna ʻano antioxidant anthocyanin potent.
hoʻomaikaʻi i ke kahe koko
kāloti poniNui ka hao i loko o ka laiki, he mea maikaʻi ia no ka hoʻomaikaʻi ʻana i ke kahe, akā ʻo ka hele ʻana o ka huaora C a me nā antioxidants ʻē aʻe, pōʻaiapuni Kōkua ia i ka pale ʻana i ka haki ʻana a me ka hoʻopaʻa ʻana i loko o ka ʻōnaehana a hōʻoia i ka hoʻomau mau ʻana o nā kaʻina metabolic āpau.
hoʻomaikaʻi i ka ʻike
kāloti poniʻOiai he liʻiliʻi ka beta-carotene i loko o ka chives ma mua o nā ʻano ʻalani a me ka melemele, ua nui pū kēia mau kāloti i ka lutein a me ka zeaxanthin, hiki i kēia mau mea ke kōkua i ka hoʻomaikaʻi ʻana i ka ʻike.
ʻO kēia mau antioxidants e hōʻemi i ke koʻikoʻi oxidative i ka retina, pale i ka degeneration macular a hoʻemi i ka hopena o ka cataracts.
Ke nawaliwali nei anei na Karoti Poni?
Ua hoʻoholo nā haʻawina kanaka he emi ke kaumaha o ka poʻe i ʻai i nā mea kanu ma mua o ka poʻe i ʻai liʻiliʻi. ʻO kēia no ka mea he haʻahaʻa nā mea kanu e like me kā kāloti.
kāloti poniHe kumu maikaʻi ia o ka fiber soluble, e kōkua ana i ka hōʻemi ʻana i ka ʻai a me ka ʻai ʻana i ka meaʻai ma o ka hoʻonui ʻana i nā hormones e hoʻoulu ai i nā manaʻo o ka māʻona, e like me ka peptide YY.
Hoʻokahi haʻawina ma 100 wahine i ʻike i ka poʻe i ʻai i nā kīʻaha 1,6 (200 grams) o nā kāloti maka no ka ʻaina awakea ua ʻoi aku ka piha o ka māʻona a ʻai ʻole i ke koena o ka lā, ke hoʻohālikelike ʻia me nā wahine ʻaʻole i ʻai i nā kāloti maka.
Pehea e ʻai ai i nā kāloti poni
kāloti poni ʻAʻole ia he meaʻai wale nō, akā he ʻano lau ʻono a maikaʻi hoʻi i hiki ke hoʻohana ʻia i nā kīʻaha like ʻole.
Ua like kona ʻono me nā ʻano kāloti ʻē aʻe a hiki ke hoʻohana like ʻia. Pehea e hoʻohana ai i kāloti poni?
- Peel, grate a hoʻohui i nā salakeke.
- Fry a pau a ʻoki ʻia paha i ka ʻaila ʻoliva, ka paʻakai a me ka pepa.
- Hoʻohui i ka hummus.
- E ʻoki a hoʻohui i nā pastries.
- Hoʻohui i ka wai a me ka smoothies.
- Fry a hoʻohui i nā kīʻaha ʻē aʻe.
- E ʻoki a hoʻohui i ka salakeke kāpeti me ka ʻaila ʻoliva a me nā mea kanu hou.
- Hoʻohui i nā sopa a me nā kīʻaha ʻiʻo.
Ma ka hopena;
kāloti poniLoaʻa iā ia kahi moʻolelo meaʻai maikaʻi a loaʻa nā huaora hoʻoikaika olakino, nā minerala a me nā mea kanu ikaika.
ʻOiai he meaʻai a olakino nā ʻano kāloti āpau, aia nā anthocyanins i ka poni, nona nā waiwai antioxidant ikaika.
kāloti poni Maikaʻi ka ʻai ʻana i ke olakino o ka naʻau, kōkua i ka hoʻemi ʻana i ke kaumaha, hoʻemi i ka ʻāʻī a me ka pilikia o kekahi mau maʻi maʻi. Me kona mau pono olakino, hoʻohui kēia mea kanu kala ʻulaʻula i ka waihoʻoluʻu a me ka ʻono i ka nui o kāu mau kīʻaha punahele.
