IiNzuzo ze-Carrot, Iingozi, Ixabiso leSondlo kunye neeCalories

iminqathe (I-Daucus carota) yimifuno yeengcambu esempilweni. I-crispy, imnandi kwaye inezondlo ezigqithisileyo. Ingumthombo omhle we-beta carotene, i-fiber, i-vitamin K, i-potassium kunye ne-antioxidants.

umnqathe wakho Inenani leenzuzo zempilo. Inceda ukunciphisa umzimba kunye ne-cholesterol ephantsi kwaye iluncedo kwimpilo yamehlo. I-Carotene antioxidants kumxholo wayo nayo iyanciphisa umngcipheko womhlaza.

Ifumaneka ngemibala emininzi enjengomthubi, omhlophe, orenji, obomvu nomfusa. Umnqathe we-OrenjiInemibala eqaqambileyo ngenxa ye-beta carotene, i-antioxidant eguqulwa ibe yi-vitamin A emzimbeni.

Ixabiso leSondlo leminqathe

Umthamo wamanzi uhluka phakathi kwe-86-95% kwaye inxalenye etyiwayo iqulethe malunga ne-10% ye-carbohydrates. Iikherothi zinamafutha amancinci kunye neprotheni. Enye ephakathi ekrwada iminqathe (61 grams) ixabiso lekhalori yi25.

Umxholo wezondlo we-100 grams yeekherothi

IiCarbs kwiminqathe

iminqathe Iqukethe ikakhulu amanzi kunye neecarbohydrates. Iikhabhoni zenziwe ngestatshi kunye neeswekile ezifana ne-sucrose kunye neglucose. Ikwangumthombo olungileyo wefiber kwaye iphakathi iminqathe (i-61 grams) inika i-2 grams yefiber.

iminqatheIbeka phantsi kwisalathisi se-glycemic, umlinganiselo wendlela ukutya okukhawuleza ngayo ukunyusa iswekile yegazi emva kokutya.

Isalathiso seGlycemic sekherothi, umnqathe ekrwada Iqala ukusuka kwi-16-60 kunye neyona iphantsi kwiminqathe ephekiweyo, iphakamileyo kancinane kwiminqathe ephekiweyo, kwaye iphezulu kwiminqathe ecocekileyo.

Ukutya ukutya okune-glycemic index ephantsi kubonelela ngeenzuzo ezininzi zempilo kwaye kunenzuzo ngakumbi kwisifo seswekile.

Iminqathe IFayibha

IPectinlolona hlobo lomnqathe lwefiber enyibilikayo. Ifayibha enyibilikayo yehlisa amanqanaba eswekile yegazi ngokucothisa ukugaya iswekile kunye nesitatshi.

Ikwakhuthaza ukukhula kweebhaktheriya emathunjini; Oku kunciphisa umngcipheko wesifo. Ezinye iintsinga ezinyibilikayo zehlisa i-cholesterol yegazi ngokunciphisa ukufunxwa kwe-cholesterol kwindlela yokwetyisa.

Iifiber ezinganyibilikiyo zikwimo ye-cellulose, i-hemicellulose kunye ne-lignin. Iintsinga ezinganyibilikiyo zinciphisa umngcipheko wokuqunjelwa kwaye zixhase ukuhamba kwamathumbu rhoqo kunye nokusempilweni.

IiVithamini kunye neeMinerali kwiminqathe

iminqatheIngumthombo omhle weevithamini ezininzi kunye neemaminerali, ngakumbi i-vitamin A (ukusuka kwi-beta-carotene), i-biotin, i-vitamin K (phylloquinone), i-potassium kunye ne-vitamin B6.

Umnqathe Vitamin A

iminqatheItyebile kwi-beta carotene, eguqulwa ibe yivithamin A emzimbeni. I-Vitamin A ikhuthaza umbono omhle kwaye ibalulekile ekukhuleni, ekuphuhliseni nasekusebenzeni komzimba.

i-biotin

Enye yeevithamini ze-B ezaziwa ngokuba yivithamin H. Idlala indima ebalulekileyo kwi-fat and protein metabolism.

Umnqathe Vitamin K

I-Vitamin K ibalulekile kwi-blood clotting kwaye iphucula impilo yamathambo.

potassium

Iminerali ebalulekileyo kulawulo loxinzelelo lwegazi.

Vitamin B6

Iqela leevithamini ezibandakanyekayo ekuguquleni ukutya kumandla.

Ezinye iiCompounds zeZityalo

iminqathe iqulethe iikhompawundi ezininzi zezityalo, kodwa ii-carotenoids zezona zaziwa kakhulu. Ezi zizinto ezinomsebenzi onamandla we-antioxidant kwaye zidibaniswe nokuphucula ukusebenza komzimba kunye nokunciphisa umngcipheko wezifo ezininzi. Oku kubandakanya isifo sentliziyo, izifo ezahlukeneyo eziwohlokayo, kunye neentlobo ezithile zomhlaza.

IBeta carotene inokuguqulwa ibe yivithamin A emzimbeni. iminqathe Ukutya amafutha aneoyile kunceda ukufunxa i-beta carotene eninzi. iminqatheIikhompawundi zezityalo eziphambili ezifumaneka kuyo zezi:

beta-carotene

orenji iminqathe, beta-carotene ngexabiso eliphezulu kakhulu. Ukufunxa kwenzeka ngcono ukuba iminqathe iphekiwe. (ukuya kuthi ga kwi-6,5 amaxesha)

Alpha-carotene

I-antioxidant eguqulwa ngokuyinxenye ibe yivithamin A.

Lutein

umnqathe wakho enye yezona antioxidants zixhaphakileyo, ubukhulu becala tyheli kunye neorenji iminqathekwaye ibalulekile kwimpilo yamehlo.

ILycopene

Iziqhamo ezininzi ezibomvu kunye nemifuno umnqathe omfusa I-antioxidant ebomvu ebomvu. Inciphisa umngcipheko womhlaza kunye nesifo senhliziyo.

iipolyacetylenes

Uphando kwiminyaka yakutshanje umnqathe wakho zichonge ezi khompawundi bioactive ezinokunceda ukukhusela kwi-leukemia kunye neeseli zomhlaza.

iianthocyanins

umbala omnyama iminqathei-antioxidants enamandla efunyenwe kuyo

Ziziphi iiNzuzo zeminqathe?

Ingaba iminqathe ilungile emehlweni?

Ukutya iminqatheIluncedo ngakumbi ekuphuculeni amehlo ebumnyameni ebusuku kuba ikherothi iliso Iqulethe ezinye iikhompawundi ezisebenzayo kwimpilo.

iminqatheItyebile kwi-beta carotene kunye ne-lutein, ezo zi-antioxidants ezinokunceda ukuthintela umonakalo wamehlo obangelwa yi-radicals yamahhala.

I-radicals yamahhala i-compounds ukuba, xa iphezulu kakhulu, inokubangela umonakalo weselula, ukuguga, kunye nezifo ezingapheliyo, kuquka izifo zamehlo.

IBeta carotene yikhompawundi enika umbala kwizityalo ezininzi ezibomvu, eziorenji nezityheli. orenji iminqatheIphezulu kakhulu kwi-beta carotene, ethi umzimba uyiguqulele kwi-vitamin A.

Ukunqongophala kweVithamini A Idla ngokubangela ubumfama ebusuku. Nangona kunjalo, xa iphathwa nge-supplementation, esi sifo sibuyiselwa umva.

IVithamin A iyafuneka ukwenza i'rhodopsin', umbala obomvu-mfusa, ongeva kukukhanya kwiiseli zamehlo ezinceda ukubona ebusuku.

iminqathe Xa ityiwe iphekiwe kunokuba ikrwada, umzimba uyafunxa kwaye usebenzise i-beta carotene ngokufanelekileyo. Ekubeni i-vitamin A i-fat-soluble, kunye nomthombo wamafutha ukutya umnqathekwandisa ukufunxa.

Iminqathe etyheli iqulethe eyona lutein, kwaye oku kunxulumene nobudala, imeko apho umbono uba luzizi okanye ulahlekile. ukwehla kwe-macular (AMD) inceda ukuthintela

Ingaba iminqathe ilungile kwisisu?

iminqatheI-Taki iphezulu kwi-fiber kwaye inceda ukuthintela ukuqhina. A iminqatheIqulethe malunga ne-2 grams yefiber. Ukutya iminqatheixhasa impilo yeebhaktheriya zamathumbu.

Inokunciphisa ingozi yomhlaza

iminqatheiqulethe ezininzi ze-phytochemicals ezifundwe kakuhle kwiipropati zabo zomhlaza. Ezimbalwa zezi khompawundi ziquka beta carotene kunye nezinye carotenoids. Ezi khompawundi zonyusa ukhuselo lomzimba kwaye zenze iiproteni ezithile zithintele iiseli zomhlaza. Izifundo ijusi yomnqatheIbonisa ukuba inokulwa ne-leukemia.

iminqatheI-carotenoids efumaneka kumsedare inokunciphisa umngcipheko wesisu, ikholoni, i-prostate, imiphunga kunye nomhlaza wamabele kubasetyhini.

Ingaba iminqathe ilungile kwiswekile?

umnqathe wakho Bane-low glycemic index (GI), okuthetha ukuba ababangeli i-spike enkulu kwishukela egazini xa usitya. Isiqulatho sayo sefiber sikwanceda ukulungelelanisa amanqanaba eswekile yegazi.

Iluncedo kwintliziyo

obomvu kunye ne-orenji iminqathe i-antioxidant ekhusela intliziyo lycopene kumgangatho ophezulu. iminqathe ikwanciphisa imingcipheko yesifo sentliziyo njengoxinzelelo lwegazi oluphezulu kunye ne-cholesterol.

Iminqathe inzuzo ulusu

iminqatheItyebile kwi-carotenoids. Uphando lubonisa ukuba iziqhamo nemifuno etyebileyo kule ngxubevange inokuphucula inkangeleko yolusu yaye inokunceda abantu babonakale bebatsha ngokwentelekiso.

Nangona kunjalo, ngaphezulu iminqathe (okanye okunye ukutya okutyebileyo kwe-carotenoid) kunokubangela imeko ebizwa ngokuba yi-carotenemia, apho ulusu lubonakala lutyheli okanye oluorenji.

Iinzuzo zekherothi ngeenwele

iminqatheZiyimithombo yamandla evithamini A kunye no-C, i-carotenoids, i-potassium kunye nezinye i-antioxidants. Ubungqina be-Anecdotal bubonisa ukuba imifuno ingaba negalelo kwimpilo yeenwele.

Iikarothi zinceda ukunciphisa umzimba

Ekrwada, umnqathe wakho omtsha Imalunga nama-88% amanzi. Umnqathe ophakathi uneekhalori ezingama-25 kuphela. Ngokuba, ukutya umnqatheInika imvakalelo yokuhlutha ngaphandle kokuthatha iikhalori ezininzi.

Ilawula uxinzelelo lwegazi

isifundo, ijusi yomnqatheingxelo yokuba ibe negalelo ekunciphiseni nge-5% uxinzelelo lwegazi lwe-systolic. Ijusi yekherothiIzakhamzimba ezifana nefiber, potassium, nitrate kunye nevithamin C ezifumaneka kuyo

Inganceda ukunyanga isifo seswekile

Ukutya ukutya okunempilo kunye nokulinganisela kunye nokugcina ubunzima obunempilo kunokunciphisa umngcipheko wohlobo lwe-2 yeswekile. Uphononongo lufumene amanqanaba egazi asezantsi evithamin A kubantu abanesifo seswekile. Ukungaqhelekanga kwi-glucose metabolism kuya kufuna ukwanda kwesidingo sokulwa noxinzelelo lwe-oxidative, kwaye le yimeko apho i-antioxidant vitamin A inokunceda.

iminqathe Ityebile kwifiber. Uphando lubonisa ukuba ukonyuka kokusetyenziswa kwefayibha kunokuphucula i-glucose metabolism kubantu abanesifo seswekile.

Yomeleza ukhuseleko

I-Vitamin A ilawula ukusebenza kwenkqubo kunye nokuthintela usulelo. Ifezekisa oku ngokomeleza ukhuseleko lomzimba. iminqathe Kwakhona iqulethe i-vitamin C, enegalelo ekuveliseni i-collagen, ebalulekileyo ekuphulukiseni amanxeba. Esi sakhamzimba sikwanegalelo kukhuselo lomzimba oluqinileyo.

Inokomeleza amathambo

I-Vitamin A ichaphazela i-bone cell metabolism. I-Carotenoids idibaniswa nokuphuculwa kwempilo yamathambo. umnqathe wakho Nangona kungekho uphando oluthe ngqo olubonisa ukuba lunokunceda ukuphucula impilo yamathambo, umxholo we-vitamin A unokunceda. 

Ingawehlisa amanqanaba e-cholesterol

Ngokwezifundo zempuku ukusetyenziswa kweminqathe Inokunciphisa ukufunxwa kwe-cholesterol kwaye yandise imeko ye-antioxidant yomzimba.

Ezi ziphumo zinokuphucula impilo ye-cardiovascular. umnqathe ekrwadaIkwatyebile kwifiber ebizwa ngokuba yipectin, enokunceda ukunciphisa icholesterol.

Ilungele amazinyo kunye neentsini

ukuhlafuna umnqathe Ibonelela ngokucoca ngomlomo. Abanye umnqathe wakho Nangona ecinga ukuba kunokuwuhlaziya umoya, akukho phando lokuqinisekisa oku.

ubungqina obungeyonyani, umnqathe wakho ibonisa ukuba inokuphucula impilo yomlomo ngokunciphisa i-citric kunye ne-malic acids ehlala ishiywe emlonyeni wakho.

Iluncedo kwisibindi kwaye iphelisa i-toxins

iminqathe, iglutathione ibandakanya. Le antioxidant ifunyenwe inamandla okunyanga umonakalo wesibindi obangelwa uxinzelelo lwe-oxidative.

Imifuno nayo iphezulu kwizityalo ze-flavonoids kunye ne-beta-carotene, zombini ezivuselela kwaye zixhase ukusebenza kwesibindi ngokubanzi. Ibeta-carotene ekwiminqathe ingalwa nezifo zesibindi.

Inokunceda ukunyanga i-PCOS

iminqatheYimifuno engeyiyo-starchy ene-low glycemic index. Ezi mpawu i-polycystic ovary syndrome luncedo kwi Nangona kunjalo, akukho uphando oluthe ngqo olubonisa ukuba iinqathe zinokunceda ukuphatha i-PCOS.

Ziziphi iimpembelelo zeMinqathe?

Inokubangela ubuthi bevithamin A

Kwingxelo yetyala, ngaphezulu iminqathe Umntu owayeyityile walaliswa esibhedlele ngeentlungu zesisu. Kwafunyaniswa ukuba i-enzymes yesibindi yanda ukuya kumanqanaba angaqhelekanga. Isigulana safunyaniswa sinobuthi obungephi nge-vitamin A. Amanqanaba eVithamini A ukuya kuthi ga kwi-10.000 IU abonwa ekhuselekile. Nantoni na engaphaya koko inokuba yingozi. isiqingatha sekomityi iminqatheKukho i-459 mcg ye-beta carotene kwinkonzo enye, emalunga ne-1.500 IU ye-vitamin A.

Ubutyhefu beVitamin A bukwabizwa ngokuba yi-hypervitaminosis A. Iimpawu ziquka ukungakuthandi ukutya, isicaphucaphu, ukugabha, ukulahleka kweenwele, ukudinwa, nokopha.

Ubuthi buvela ngenxa yokuba ivithamin A iyanyibilika ngamafutha. I-vitamin A eyongezelelweyo engafunwa ngumzimba igcinwe kwisibindi okanye kwi-adipose tissue. Oku kunokukhokelela ekwakhekeni kwevithamin A ngokuhamba kwexesha kunye netyhefu ekugqibeleni.

Ityhefu ye-vitamin A engapheliyo inokuchaphazela iinkqubo ezininzi zamalungu. Inokuthintela ukubunjwa kwamathambo, kubangela ukuba amathambo abuthathaka kunye nokuphuka. Ityhefu ye-vitamin A yexesha elide inokuchaphazela nokusebenza kwezintso.

Isenokubangela i-allergies

Wedwa iminqathe Nangona inqabile uxanduva lokwaliwa, inokubangela ukusabela xa idliwe njengenxalenye yokunye ukutya. Kwenye ingxelo, ukutya iminqathe ekwi-ayisikhrimu kubangele ukwalana.

ukwaliwa kweminqatheinokuchaphazela ngaphezulu kwe-25% yabantu abanengxaki yokutya. Oku kuqinisekile iminqathe inokunxulunyaniswa nokwaliwa neeproteni. Abantu abane-pollen food syndrome ukwaliwa kweminqathe inokwenzeka kakhulu.

ukwaliwa kweminqatheIimpawu ziquka ukurhawuzelelwa okanye ukudumba kwemilebe kunye nokucaphuka kwamehlo kunye neempumlo. kwiimeko ezinqabileyo ukuthenga iminqathe kunokubangela i-anaphylaxis.

Inokubangela ukuqunjelwa

Abanye abantu iminqatha kunzima ukwetyisa. Kwabo baneengxaki zokwetyisa, imeko inokuba mandundu kwaye ekugqibeleni ikhokelele ekudumbeni okanye ekudumbeni.

Inokubangela utshintsho kumbala wolusu

Kaninzi ukutya umnqathekunokubangela imeko engenabungozi ebizwa ngokuba yi-carotenemia. Oku kungenxa yokuba kukho i-beta-carotene eninzi kakhulu egazini, ebangela ukuba ulusu lujike lube orenji.

ixesha elide kakhulu ixesha elide kakhulu iminqathe Amathuba e-carotenemia aphantsi kakhulu ngaphandle kokuba uyityile. Umnqathe omnye ophakathi uqulethe malunga ne-4 milligrams ye-beta-carotene. Ukusebenzisa ngaphezu kwe-20 milligrams ye-beta-carotene ngosuku ngalunye kwiiveki ezininzi kunokubangela ukubola kwesikhumba.

Ngenxa yoko;

iminqatheYeyona snack igcwele izondlo, enekhalori ephantsi. Idityaniswe nempilo yentliziyo kunye neliso, ukuphuculwa kokutya kunye nokunciphisa umngcipheko womhlaza.

Kukho iintlobo ngeentlobo zeminqathe ngemibala eyahlukeneyo, ubukhulu kunye neemilo, konke oku kukutya okugqwesileyo kokutya okunempilo.