Ubwino wa Karoti, Zowopsa, Kufunika Kwazakudya ndi Ma calories

kaloti (Daucus chota) ndi mizu yamasamba yathanzi. Ndi crispy, yokoma komanso yopatsa thanzi kwambiri. Ndi gwero labwino la beta carotene, fiber, vitamini K, potaziyamu ndi antioxidants.

karoti wanu Lili ndi ubwino wambiri wathanzi. Zimathandiza kuchepetsa thupi komanso kuchepetsa cholesterol ndipo ndizopindulitsa pa thanzi la maso. Ma antioxidants a carotene omwe ali mkati mwake amachepetsanso chiopsezo cha khansa.

Imapezeka mumitundu yambiri monga yachikasu, yoyera, yalalanje, yofiira ndi yofiirira. Karoti wamtundu wa OrangeNdi yowala kwambiri chifukwa cha beta carotene, antioxidant yomwe imasandulika kukhala vitamini A m'thupi.

Thanzi Labwino la Kaloti

Zomwe zili m'madzi zimasiyanasiyana pakati pa 86-95% ndipo gawo lodyedwa limakhala ndi pafupifupi 10% yamafuta. Kaloti ali ndi mafuta ochepa komanso mapuloteni. Mmodzi wapakati waiwisi kaloti (61 g) mtengo wa calorie ndi 25.

Zakudya zili 100 magalamu a kaloti

Kaloti mu Kaloti

kaloti Amakhala makamaka ndi madzi ndi chakudya. Ma carbs amapangidwa ndi zowuma ndi shuga monga sucrose ndi glucose. Ndi gwero labwino la CHIKWANGWANI ndipo ndilapakati kaloti (61 magalamu) amapereka 2 magalamu a CHIKWANGWANI.

kalotiZimakhala zotsika pa index ya glycemic, muyeso wa momwe zakudya zimakwezera shuga m'magazi mukatha kudya.

Glycemic index ya karoti, karoti yaiwisi Zimachokera ku 16-60 ndi zotsika kwambiri za kaloti zophikidwa, zokwera pang'ono za kaloti zophikidwa, komanso zapamwamba kwambiri za kaloti zoyera.

Kudya zakudya zokhala ndi index yotsika ya glycemic kumapereka maubwino ambiri azaumoyo ndipo ndikofunikira kwambiri kwa matenda ashuga.

Karoti Fiber

Pectinndi mtundu waukulu wa karoti sungunuka CHIKWANGWANI. Ulusi wosungunuka umachepetsa kuchuluka kwa shuga m'magazi mwa kuchepetsa chimbudzi cha shuga ndi wowuma.

Zimalimbikitsanso kukula kwa mabakiteriya m'matumbo; Izi zimachepetsa chiopsezo cha matenda. Ulusi wina wosungunuka umachepetsa cholesterol m'magazi mwa kuchepetsa kuyamwa kwa cholesterol m'matumbo.

Ulusi wosasungunuka uli mu mawonekedwe a cellulose, hemicellulose ndi lignin. Ulusi wosasungunuka umachepetsa chiopsezo cha kudzimbidwa komanso umathandizira kuyenda kwamatumbo nthawi zonse komanso wathanzi.

Mavitamini ndi Minerals mu Kaloti

kalotiNdi gwero labwino la mavitamini ndi mchere wambiri, makamaka vitamini A (kuchokera ku beta-carotene), biotin, vitamini K (phylloquinone), potaziyamu ndi vitamini B6.

Karoti Vitamini A

kalotiLili ndi beta carotene, yomwe imasandulika kukhala vitamini A m'thupi. Vitamini A imalimbikitsa masomphenya abwino ndipo ndiyofunikira pakukula, chitukuko ndi chitetezo cha mthupi.

biotin

Imodzi mwa mavitamini a B omwe kale ankadziwika kuti vitamini H. Zimagwira ntchito yofunika kwambiri mu metabolism yamafuta ndi mapuloteni.

Karoti Vitamini K

Vitamini K ndi wofunikira kuti magazi aziundana komanso kuti mafupa akhale ndi thanzi labwino.

potaziyamu

Mchere womwe ndi wofunikira pakuwongolera kuthamanga kwa magazi.

Vitamini B6

Gulu la mavitamini okhudzidwa ndi kutembenuka kwa chakudya kukhala mphamvu.

Zomera Zina

kaloti lili ndi mankhwala ambiri a zomera, koma carotenoids ndi odziwika kwambiri. Izi ndi zinthu zomwe zimakhala ndi antioxidant wamphamvu ndipo zimalumikizidwa ndi chitetezo chamthupi komanso kuchepetsa chiopsezo cha matenda ambiri. Izi zikuphatikizapo matenda a mtima, matenda osiyanasiyana osachiritsika, ndi mitundu ina ya khansa.

Beta carotene imatha kusinthidwa kukhala vitamini A m'thupi. kaloti Kudya mafuta ndi mafuta kumathandiza kuyamwa kwambiri beta carotene. kalotiZosakaniza zazikulu za zomera zomwe zimapezeka mmenemo ndi:

beta-carotene

lalanje kaloti, beta-carotene m'malo okwera kwambiri. Kuyamwitsa kumachitika bwino ngati kaloti aphikidwa. (mpaka nthawi 6,5)

Alpha-carotene

Antioxidant yomwe imasinthidwa pang'ono kukhala vitamini A.

Lutein

karoti wanu Chimodzi mwazinthu zodziwika bwino za antioxidant, makamaka zachikasu ndi lalanje kalotindipo ndizofunikira pa thanzi la maso.

Lycopene

Zipatso zambiri zofiira ndi ndiwo zamasamba karoti wofiirira Antioxidant yofiira yowala. Amachepetsa chiopsezo cha khansa ndi matenda a mtima.

polyacetylenes

Kafukufuku waposachedwapa watero karoti wanu adazindikira ma bioactive awa omwe angathandize kuteteza ku khansa ya m'magazi ndi ma cell a khansa.

anthocyanins

mtundu wakuda kalotima antioxidants amphamvu omwe amapezeka mkati

Kodi Ubwino wa Kaloti Ndi Chiyani?

Kodi kaloti ndi abwino kwa maso?

Kudya karotiNdizothandiza makamaka pakuwongolera maso mumdima usiku chifukwa diso la karoti Lili ndi mankhwala othandiza pa thanzi.

kalotiLili ndi beta carotene ndi lutein, zomwe ndi antioxidants zomwe zingathandize kupewa kuwonongeka kwa maso chifukwa cha ma free radicals.

Ma radicals aulere ndi mankhwala omwe, akakwera kwambiri, amatha kuwononga ma cell, kukalamba, komanso matenda osatha, kuphatikiza matenda a maso.

Beta carotene ndi gulu lomwe limapereka mtundu ku zomera zambiri zofiira, zalalanje ndi zachikasu. lalanje kalotiNdilo kuchuluka kwambiri kwa beta carotene, yomwe thupi limasandulika kukhala vitamini A.

Kuperewera kwa Vitamini A Nthawi zambiri zimayambitsa khungu la usiku. Komabe, akamathandizidwa ndi supplementation, matendawa amatha kusintha.

Vitamini A amafunikira kuti apange 'rhodopsin', mtundu wofiirira-wofiirira, wosamva kuwala m'maselo a maso omwe amathandiza kuona usiku.

kaloti Akadyedwa yophikidwa osati yaiwisi, thupi limayamwa ndi kugwiritsa ntchito beta carotene bwino. Chifukwa vitamini A ndi sungunuka mafuta, ndi gwero mafuta kudya karotikumawonjezera kuyamwa.

Kaloti zachikasu zimakhala ndi lutein kwambiri, ndipo izi zimagwirizana ndi zaka, zomwe zimachititsa kuti maso asokonezeke kapena kutayika. macular degeneration (AMD) kumathandiza kupewa

Kodi kaloti ndi abwino m'mimba?

kalotiTaki imakhala ndi fiber yambiri ndipo imathandiza kupewa kudzimbidwa. A kalotiLili ndi pafupifupi 2 magalamu a fiber. Kudya karotiamathandizira thanzi la mabakiteriya am'matumbo.

Akhoza kuchepetsa chiopsezo cha khansa

kalotiLili ndi ma phytochemicals ambiri omwe adaphunziridwa bwino chifukwa cha anticancer. Zina mwazinthuzi ndi beta carotene ndi carotenoids zina. Mankhwalawa amathandizira chitetezo chamthupi ndikuyambitsa mapuloteni ena omwe amalepheretsa maselo a khansa. Maphunziro madzi a karotiZimasonyeza kuti zimatha kulimbana ndi khansa ya m'magazi.

kalotiMa carotenoids omwe amapezeka mumkungudza amatha kuchepetsa chiopsezo cha khansa ya m'mimba, m'matumbo, prostate, mapapo ndi m'mawere mwa amayi.

Kodi kaloti ndi abwino kwa shuga?

karoti wanu Ali ndi index yotsika ya glycemic (GI), zomwe zikutanthauza kuti sizimayambitsa kuchuluka kwa shuga m'magazi mukadya. Zomwe zili ndi fiber zimathandizanso kuti shuga m'magazi aziyenda bwino.

Zopindulitsa pamtima

wofiira ndi lalanje kaloti antioxidant yoteteza mtima lycopene m'malingaliro apamwamba. kaloti imachepetsanso zinthu zowopsa za matenda a mtima monga kuthamanga kwa magazi ndi cholesterol.

Ubwino wa karoti pakhungu

kalotiNdi olemera mu carotenoids. Kafukufuku wasonyeza kuti zipatso ndi ndiwo zamasamba zokhala ndi zinthu zimenezi zimathandiza kuti khungu lioneke bwino komanso zingathandize kuti anthu azioneka ocheperapo.

Komabe, zambiri kaloti (kapena zakudya zina za carotenoid) zingayambitse matenda otchedwa carotenemia, pamene khungu limawoneka lachikasu kapena lalalanje.

Karoti phindu kwa tsitsi

kalotiNdiwo mphamvu ya mavitamini A ndi C, carotenoids, potaziyamu ndi ma antioxidants ena. Umboni wosadziwika umasonyeza kuti masamba angathandize kuti tsitsi likhale labwino.

Kaloti amathandiza kuchepetsa thupi

Yaiwisi, karoti wanu watsopano Ndi madzi pafupifupi 88%. Karoti wapakati amakhala ndi ma calories 25 okha. Chifukwa, kudya karotiAmapereka kumverera kwa satiety popanda kutenga zopatsa mphamvu zambiri.

Imawongolera kuthamanga kwa magazi

maphunziro, madzi a karotiadanenanso kuti zidathandizira kuchepetsa kuthamanga kwa magazi kwa systolic ndi 5%. Madzi a karotiZakudya monga fiber, potaziyamu, nitrate ndi vitamini C zimapezeka mu

Zingathandize kuchiza matenda a shuga

Kudya zakudya zopatsa thanzi komanso kukhala ndi thanzi labwino kungachepetse chiopsezo cha matenda amtundu wa 2. Kafukufuku wapeza kuti kuchepa kwa vitamini A m'magazi mwa anthu omwe ali ndi matenda ashuga. Kuwonongeka kwa kagayidwe ka glucose kudzafuna kufunikira kowonjezereka kolimbana ndi kupsinjika kwa okosijeni, ndipo izi ndizochitika pomwe antioxidant vitamini A ingathandize.

kaloti Ndi wolemera mu fiber. Kafukufuku akuwonetsa kuti kuchuluka kwa fiber kumathandizira kusintha kagayidwe ka glucose mwa anthu omwe ali ndi matenda ashuga.

Kumalimbitsa chitetezo chokwanira

Vitamini A imayang'anira magwiridwe antchito a dongosolo ndikuletsa matenda. Zimakwaniritsa izi mwa kulimbikitsa chitetezo cha mthupi. kaloti Lilinso ndi vitamini C, yomwe imathandizira kupanga kolajeni, yomwe ndi yofunika kwambiri kuti mabala achire. Chomerachi chimathandizanso kuti chitetezo cha mthupi chikhale cholimba.

Akhoza kulimbikitsa mafupa

Vitamini A imakhudza metabolism ya mafupa. Carotenoids imagwirizanitsidwa ndi thanzi labwino la mafupa. karoti wanu Ngakhale palibe kafukufuku wachindunji wosonyeza kuti angathandize kulimbitsa mafupa, zomwe zili ndi vitamini A zingathandize. 

Ikhoza kuchepetsa cholesterol

Malinga ndi maphunziro a makoswe kudya karoti Itha kuchepetsa kuyamwa kwa kolesterolo ndikuwonjezera mawonekedwe a antioxidant mthupi.

Zotsatirazi zingapangitsenso thanzi la mtima. karoti yaiwisiIlinso ndi fiber yambiri yotchedwa pectin, yomwe ingathandize kuchepetsa cholesterol.

Zabwino kwa mano ndi mkamwa

kutafuna karoti Amapereka kuyeretsa pakamwa. Ena karoti wanu Ngakhale akuganiza kuti akhoza kutsitsimula mpweya, palibe kafukufuku wotsimikizira izi.

umboni wosatsutsika, karoti wanu limasonyeza kuti likhoza kupititsa patsogolo thanzi la mkamwa mwa kuchepetsa citric ndi malic acid omwe nthawi zambiri amatsalira mkamwa mwanu.

Zopindulitsa kwa chiwindi ndi kuchotsa poizoni

kaloti, glutathione zikuphatikizapo. Antioxidant iyi yapezeka kuti imatha kuchiza kuwonongeka kwa chiwindi chifukwa cha kupsinjika kwa okosijeni.

Masamba amakhalanso ndi flavonoids yambiri ya zomera ndi beta-carotene, zomwe zimalimbikitsa ndi kuthandizira chiwindi chonse. Beta-carotene yomwe ili mu kaloti imathanso kulimbana ndi matenda a chiwindi.

Zingathandize kuchiza PCOS

kalotiNdi masamba osawuma omwe ali ndi index yotsika ya glycemic. Zinthu izi polycystic ovary syndrome zothandiza kwa Komabe, palibe kafukufuku wachindunji wosonyeza kuti kaloti angathandize kuchiza PCOS.

Kodi Zotsatira Zake za Kaloti Ndi Chiyani?

Zitha kuyambitsa chiwopsezo cha vitamini A

Mu lipoti la milandu, zambiri kaloti Munthu amene adadya adagonekedwa m'chipatala chifukwa cha ululu wa m'mimba. Ma enzymes a chiwindi adapezeka kuti akuchulukirachulukira. Wodwalayo adapezeka kuti ali ndi kawopsedwe kakang'ono ka vitamini A. Miyezo ya Vitamini A yofikira 10.000 IU imawonedwa ngati yotetezeka. Chilichonse choposa pamenepo chingakhale chapoizoni. theka chikho kalotiPali 459 mcg ya beta carotene mu gawo limodzi, yomwe ili pafupifupi 1.500 IU ya vitamini A.

Vitamini A kawopsedwe amatchedwanso hypervitaminosis A. Zizindikiro zake ndi kusafuna kudya, nseru, kusanza, kuthothoka tsitsi, kutopa, komanso kutuluka magazi m'mphuno.

Poizoni zimachitika chifukwa vitamini A amasungunuka mafuta. Vitamini A wowonjezera omwe thupi silifunikira amasungidwa m'chiwindi kapena minofu ya adipose. Izi zitha kubweretsa kuchuluka kwa vitamini A pakapita nthawi komanso pomaliza pake.

Kuwopsa kwa vitamini A kumatha kukhudza ziwalo zingapo. Ikhoza kulepheretsa mapangidwe a mafupa, kupangitsa mafupa ofooka ndi fractures. Kuwopsa kwa vitamini A kwanthawi yayitali kumatha kukhudzanso ntchito ya impso.

Zitha kuyambitsa ziwengo

Yekha kaloti Ngakhale kuti nthawi zambiri simakhala ndi vuto la ziwengo, zimatha kuyambitsa zovuta zikadyedwa ngati gawo lazakudya zina. Mu lipoti lina, kudya kaloti zomwe zili mu ayisikilimu kunayambitsa kusagwirizana.

karoti ziwengoimatha kukhudza anthu opitilira 25% omwe ali ndi vuto lazakudya. Izi ndi zowona kaloti zitha kulumikizidwa ndi ziwengo zama protein. Anthu omwe ali ndi pollen food syndrome karoti ziwengo ndizotheka kuchitika.

karoti ziwengoZizindikiro zake ndi kuyabwa kapena kutupa kwa milomo ndi kukwiya kwa maso ndi mphuno. nthawi zina kugula karoti kungayambitsenso anaphylaxis.

Zingayambitse kutupa

Anthu ena karoti zovuta kugaya. Kwa iwo omwe ali ndi vuto la m'mimba, vutoli likhoza kukulirakulira ndipo pamapeto pake limayambitsa kutupa kapena kufupika.

Zitha kuyambitsa kusintha kwa khungu

Zopitilira muyeso kudya karotikungayambitse matenda opanda vuto otchedwa carotenemia. Izi ndichifukwa choti m'magazi muli beta-carotene wambiri, zomwe zimapangitsa khungu kukhala lalalanje.

motalika kwambiri kwa nthawi yayitali kwambiri kaloti Kuthekera kwa carotenemia ndikotsika kwambiri pokhapokha mutadya. Karoti imodzi yapakati imakhala ndi ma milligrams 4 a beta-carotene. Kugwiritsa ntchito mamiligalamu 20 a beta-carotene tsiku lililonse kwa milungu ingapo kungayambitse khungu.

Chifukwa;

kalotiNdi chakudya chokwanira chokhala ndi michere yambiri, chochepa kwambiri. Zimalumikizidwa ndi thanzi la mtima ndi maso, kuwongolera kagayidwe kachakudya komanso kuchepetsa chiopsezo cha khansa.

Pali mitundu ya kaloti yamitundu yosiyanasiyana, makulidwe ake ndi mawonekedwe ake, zonse zomwe ndi zakudya zabwino kwambiri pazakudya zopatsa thanzi.