Karoti Benefits, Kukuvadza, Nutritional Value uye Calories

makarotsi (daucus carota) mudzi wemuriwo une hutano. Zviri crispy, zvinonaka uye zvinovaka muviri zvakanyanya. Iyo yakanaka sosi ye beta carotene, fiber, vhitamini K, potassium uye antioxidants.

karoti yako Iine huwandu hwehutano hwehutano. Inobatsira kuderedza uremu uye kuderedza cholesterol uye inobatsira kune hutano hwemaziso. Carotene antioxidants mune zvirimo zvakare inoderedza njodzi yegomarara.

Inowanikwa mune akawanda mavara akadai seyero, chena, orenji, tsvuku uye yepepuru. Orange color carrotIyo ine ruvara rwakajeka nekuda kwe beta carotene, antioxidant inoshandurwa kuita vhitamini A mumuviri.

Nutritional Kukosha Kwemakarotsi

Mvura yemvura inosiyana pakati pe86-95% uye chikamu chinodyiwa chinosanganisira 10% macarbohydrates. Makarotsi ane mafuta mashoma uye mapuroteni. Imwe yepakati mbishi karoti (61 gramu) calorie value iri 25.

Nutrition content ye100 gramu yemakaroti

Carbs muKaroti

makarotsi Inosanganisira kunyanya mvura uye makhahydrates. Carbs inoumbwa nemasitashi uye shuga senge sucrose uye glucose. Iyo zvakare yakanaka sosi yefiber uye iri pakati nepakati karoti (61 magiramu) inopa 2 magiramu efiber.

makarotsiIyo inodzika yakaderera pane glycemic index, chiyero chekukurumidza kwekudya kunosimudza shuga yeropa mushure mekudya.

Glycemic index yekaroti, karoti mbishi Iyo iri muchikamu che16-60, yakaderera kune yakabikwa karoti, yakakwira zvishoma kune yakabikwa makarotsi, uye yakakwirira kune yakachena makarotsi.

Kudya yakaderera glycemic index chikafu chinopa akawanda mabhenefiti ehutano uye inonyanya kubatsira kune chirwere cheshuga.

Karoti Fiber

Pectinndiyo nzira huru yecarrot's soluble fiber. Soluble fiber inoderedza mazinga eshuga nekudzora kugaya kweshuga uye starch.

Inokurudzirawo kukura kwebhakitiriya mumatumbo; Izvi zvinoderedza njodzi yechirwere. Mamwe mafibhi anonyungudika anodzikisa cholesterol yeropa nekudzikisa kunyura kwecholesterol mudumbu rekudya.

Insoluble fibers iri muchimiro che cellulose, hemicellulose uye lignin. Insoluble fibers inoderedza njodzi yekuvhara uye inotsigira kugara uye kune hutano mafambiro ehuturu.

Vitamine uye Minerals muKaroti

makarotsiIyo yakanaka sosi yemavhitamini akawanda nemaminerari, kunyanya vhitamini A (kubva ku beta-carotene), biotin, vhitamini K (phylloquinone), potassium uye vhitamini B6.

Karoti Vitamin A

makarotsiYakapfuma mu beta carotene, iyo inoshandurwa kuita vhitamini A mumuviri. Vitamin A inokurudzira kuona kwakanaka uye yakakosha pakukura, kukura uye immune system.

biotin

Imwe yevhitamini B yaimbozivikanwa sevhitamini H. Inoita basa rinokosha mumafuta uye mapuroteni metabolism.

Karoti Vitamin K

Vitamin K yakakosha pakuvhara ropa uye inovandudza hutano hwemapfupa.

Potassium

Chicherwa chakakosha pakudzora kweBP.

Vitamin B6

Boka revhithamini rinobatanidzwa mukushandurwa kwezvokudya kuva simba.

Mamwe Mishonga Yemiti

makarotsi ine mishonga yakawanda yemiti, asi carotenoids ndiyo inonyanya kuzivikanwa. Izvi zvinhu zvine simba re antioxidant chiitiko uye zvakabatana nekuvandudza immune system uye njodzi yakaderedzwa yezvirwere zvakawanda. Izvi zvinosanganisira chirwere chemwoyo, zvirwere zvakasiyana-siyana zvinopera, uye mamwe marudzi egomarara.

Beta carotene inogona kushandurwa kuita vhitamini A mumuviri. makarotsi Kudya mafuta nemafuta kunobatsira kutora yakawanda beta carotene. makarotsiMishonga mikuru yemiti inowanikwa mairi ndeiyi:

beta-carotene

orenji karoti, beta carotene maererano nepamusoro-soro. Kutora kunoitika zviri nani kana makaroti akabikwa. (kusvika ku6,5 nguva)

Alpha-carotene

An antioxidant iyo inoshandurwa zvishoma kuita vhitamini A.

Lutein

karoti yako imwe yeanonyanyozivikanwa antioxidants, kunyanya yero uye orenji karotiuye yakakosha kune hutano hwemaziso.

lycopene

Michero mitsvuku yakawanda nemiriwo purple karoti A tsvuku tsvuku antioxidant. Inoderedza njodzi yekenza uye chirwere chemoyo.

polyacetylenes

Kutsvakurudza mumakore achangopfuura kwakaita karoti yako yakaratidza aya bioactive makomisheni anogona kubatsira kudzivirira kubva kuleukemia nekenza maseru.

anthocyanins

rima ruvara karotiine simba antioxidants inowanikwa mukati

Ndezvipi Zvakanakira Makarotsi?

Makarotsi akanaka kumaziso here?

Kudya karotiInonyanya kukosha pakuvandudza maziso murima usiku nokuti karoti ziso Iine mamwe makomisheni anoshanda kune hutano.

makarotsiYakapfuma mu beta carotene uye lutein, ayo ari antioxidants anogona kubatsira kudzivirira kukuvara kwemaziso kunokonzerwa nemahara radicals.

Mahara radicals ndiwo makomisheni ayo, kana akanyanya kukwira, anogona kukonzera kukuvara kwemasero, kuchembera, uye zvirwere zvisingaperi, kusanganisira zvirwere zvemaziso.

Beta carotene ndiyo mukomboni inopa ruvara kune zvakawanda zvitsvuku, orenji uye yero. Orenji karotiIyo yakanyanya kukwirira mu beta carotene, iyo muviri unoshandura kuita vhitamini A.

Vitamin A kushomeka Zvinowanzokonzera upofu hweusiku. Nekudaro, kana ichirapwa nekuwedzera, chirwere ichi chinodzoreredzwa.

Vhitamini A inodiwa kuumba 'rhodopsin', dzvuku-pepuru, pigment isinganzwi chiedza mumasero emaziso ayo anobatsira kuona usiku.

makarotsi Kana ikadyiwa yakabikwa kwete mbishi, muviri unotora uye unoshandisa beta carotene zvakanyanya. Sezvo vhitamini A inonyungudika, ine mafuta sosi kudya karotikunowedzera kubatwa.

Yellow carrots ine yakanyanya lutein, uye izvi zvine hukama nezera, mamiriro ekuti kuona kunenge kwakasviba kana kurasika. macular degeneration (AMD) inobatsira kudzivirira

Makarotsi akanakira dumbu here?

makarotsiTaki ine fiber yakawanda uye inobatsira kudzivirira kuvimbiswa. A karotiIine inenge 2 gramu ye fiber. Kudya karotiinotsigira hutano hwehutachiwana hwehutachiona.

Inogona kuderedza njodzi yegomarara

makarotsiine akawanda phytochemicals akave akanyatso dzidza kune avo anticancer properties. Mamwe mashoma emakemikari aya anosanganisira beta carotene uye mamwe carotenoids. Aya makomisheni anowedzera kusadzivirirwa uye anomisa mamwe mapuroteni anotadzisa cancer maseru. Zvidzidzo karoti mutoZvinoratidza kuti inogona kurwisa leukemia.

makarotsiCarotenoids inowanikwa mumusidhari inogona kuderedza njodzi yedumbu, colon, prostate, mapapu uye kenza yemazamu muvakadzi.

Makarotsi akanakira shuga here?

karoti yako Ivo vane yakaderera glycemic index (GI), zvinoreva kuti ivo havakonzerese spike yakakura mushuga yeropa kana iwe ukavadya. Iyo fiber yemukati inobatsirawo kudzikamisa mazinga eshuga yeropa.

Inobatsira mwoyo

tsvuku uye orenji karoti moyo unodzivirira antioxidant lycopene maererano nepamusoro. makarotsi Inoderedzawo njodzi yechirwere chemoyo senge high blood pressure uye cholesterol.

Karoti inobatsira paganda

makarotsiYakapfuma mu carotenoids. Tsvagiridzo inotaura kuti michero nemiriwo yakapfuma mumisanganiswa iyi inogona kuvandudza kutaridzika kweganda uye inogona kubatsira vanhu kutaridzika sevadiki.

Zvisinei, zvakawanda karoti (kana zvimwe zvekudya zvine carotenoid) zvinogona kukonzera chirwere chinonzi carotenemia, umo ganda rinoratidzika yero kana orenji.

Karoti inobatsira kune bvudzi

makarotsiIwo masimba emavhitamini A uye C, carotenoids, potassium uye mamwe antioxidants. Anecdotal humbowo hunoratidza kuti miriwo inogona kubatsira kune hutano hwebvudzi.

Makaroti anobatsira kuderedza uremu

Mbishi, karoti yako itsva Inenge 88% yemvura. Karoti yepakati ine macalorie makumi maviri nemashanu chete. Nokuti, kudya karotiInopa kunzwa kwekuguta pasina kutora macalorie akawanda.

Inogadzirisa BP

chidzidzo, karoti mutoyakashuma kuti yakabatsira kuderedzwa kwe5% mu systolic blood pressure. Karoti mutoMishonga yakadai se fiber, potasium, nitrate uye vhitamini C inowanikwa mukati

Inogona kubatsira kurapa chirwere cheshuga

Kudya kudya kwakanaka uye kwakadzikama uye kuchengetedza uremu hune hutano kunogona kuderedza njodzi yerudzi rwe2 chirwere cheshuga. Zvidzidzo zvakawana kuderera kweropa revhitamini A muvanhu vane chirwere cheshuga. Abnormalities muglucose metabolism inoda kuwedzera kudiwa kwekurwisa oxidative kusagadzikana, uye iyi ndiyo mamiriro apo iyo antioxidant vhitamini A inogona kubatsira.

makarotsi Yakapfuma mufiber. Tsvagiridzo inoratidza kuti kuwedzera fiber kushandiswa kunogona kuvandudza glucose metabolism muvanhu vane chirwere cheshuga.

Inosimbisa kudzivirirwa

Vitamin A inodzora kushanda kwehurongwa uye inodzivirira hutachiona. Inoita izvi nekusimbisa kudzivirira kwemuviri. makarotsi Iinewo vhitamini C, iyo inobatsira pakugadzirwa kwe collagen, iyo inokosha pakupora maronda. Ichi chikafu chinobatsirawo kune simba rekudzivirira muviri.

Ngaasimbise mapfupa

Vitamin A inokanganisa bone cell metabolism. Carotenoids inobatanidzwa nekuvandudzwa kwehutano hwemapfupa. karoti yako Kunyangwe pasina tsvakiridzo yakananga inoratidza kuti inogona kubatsira kuvandudza hutano hwemapfupa, iyo vhitamini A yemukati inogona kubatsira. 

Inogona kuderedza cholesterol

Maererano nezvidzidzo zvegonzo kudyiwa kwekaroti Inogona kuderedza kunyura kwecholesterol uye kuwedzera antioxidant chimiro chemuviri.

Izvi zvinogona zvakare kuvandudza hutano hwemoyo. karoti mbishiIyo zvakare yakapfuma mune fiber inonzi pectin, iyo inogona kubatsira kuderedza cholesterol.

Yakanakira mazino nemazamu

kutsenga karoti Inopa kuchenesa nemuromo. Vamwe karoti yako Kunyangwe achifunga kuti inogona kuzorodza mweya, hapana tsvakiridzo yekusimbisa izvi.

anecdotal evidence, karoti yako inoratidza kuti inogona kuvandudza hutano hwemukanwa nekuderedza citric uye malic acids inowanzosara mumuromo mako.

Inobatsira pachiropa uye inobvisa chepfu

makarotsi, glutathione inosanganisira. Iyi antioxidant yakawanikwa iine mukana wekurapa kukuvara kwechiropa kunokonzerwa neoxidative kusagadzikana.

Miriwo zvakare yakakwira muchirimwa flavonoids uye beta-carotene, izvo zvese zvinokurudzira uye zvinotsigira basa rose rechiropa. Iyo beta-carotene mumakaroti inogonawo kurwisa zvirwere zvechiropa.

Inogona kubatsira kubata PCOS

makarotsiMuriwo usina starchy une low glycemic index. Zvimiro izvi polycystic ovary syndrome inobatsira kune Zvisinei, hapana tsvakurudzo yakananga inoratidza kuti karoti inogona kubatsira kubata PCOS.

Ndeapi Maside Eeffects eKaroti?

Inogona kukonzera vhitamini A chepfu

Mune imwe nyaya yenyaya, zvakawanda karoti Munhu akaidya akaiswa muchipatara nemarwadzo emudumbu. Ma enzymes echiropa akawanikwa achiwedzera kusvika kumazinga asina kujairika. Murwere akaonekwa aine huturu hwevhitamini A. Vitamin A mazinga anosvika 10.000 IU anonzi akachengeteka. Chinhu chipi nechipi chinopfuura izvozvo chinogona kuva chepfu. hafu mukombe karotiKune 459 mcg ye beta carotene mune imwe kushanda, iyo inenge 1.500 IU yevhitamini A.

Vitamin A chepfu inonziwo hypervitaminosis A. Zviratidzo zvinosanganisira kurasikirwa nechido chekudya, kusvotwa, kurutsa, kurasikirwa nebvudzi, kuneta, uye kubuda ropa mumhino.

Toxicity inoitika nekuti vhitamini A inonyungudika nemafuta. Yakawandisa vhitamini A iyo muviri usingade inochengetwa muchiropa kana adipose tishu. Izvi zvinogona kutungamira mukuvakwa kwevhitamini A nekufamba kwenguva uye pakupedzisira chepfu.

Chronic vhitamini A chepfu inogona kukanganisa akawanda organ system. Inogona kurambidza kuumbwa kwemapfupa, zvichiita kuti mapfupa asina simba uye kuputsika. Yenguva refu vhitamini A chepfu inogona kukanganisa kushanda kwetsvo.

Inogona kukonzera allergies

Ndega karoti Kunyangwe isingawanzokonzeresa allergies, inogona kukonzeresa maitiro kana ichidyiwa sechikamu chezvimwe zvekudya. Mune mumwe mushumo, kudya makarotsi ari muaizikirimu kwakakonzera kusawirirana.

karoti allergyinogona kukanganisa vanopfuura 25% yevanhu vane zvekudya zvekudya. Izvi ndezvechokwadi karoti inogona kusanganiswa neallergies kumapuroteni. Vanhu vane pollen food syndrome karoti allergy zvinonyanya kuitika.

karoti allergyZviratidzo zvinosanganisira kukwenya kana kuzvimba kwemiromo uye kushatirwa kwemaziso nemhuno. muzviitiko zvisingawanzoitiki kutenga karoti inogonawo kukonzera anaphylaxis.

Inogona kukonzera kuputika

Vamwe vanhu karoti yakaoma kugaya. Mune avo vane matambudziko ekugaya, mamiriro acho anogona kuwedzera uye pakupedzisira anotungamirira kukuputika kana flatulence.

Inogona kukonzera shanduko muruvara rweganda

Zvakawandisa kudya karotiinogona kukonzera chirwere chisingakuvadzi chinonzi carotenemia. Izvi zvinodaro nekuti mune beta-carotene yakawandisa muropa, izvo zvinoita kuti ganda riite orenji.

kureba kwenguva refu karoti Mukana we carotenemia wakaderera zvakanyanya kunze kwekunge waudya. Karoti imwe yepakati ine mamirigiramu mana e beta-carotene. Kushandisa anopfuura 4 milligrams yebeta-carotene zuva rega rega kwemavhiki akati wandei kunogona kukonzera kushanduka kweganda.

Semagumo;

makarotsiNdiyo yakakwana inovaka muviri-yakazara, yakaderera-calorie snack. Inobatanidzwa nehutano hwemwoyo uye maziso, kuvandudza kudya uye kuderedza ngozi yekenza.

Kune marudzi emakaroti ane mavara akasiyana, saizi uye maumbirwo, ese ari chikafu chakanakisa chekudya kune hutano.