Izinzuzo Zekarothi, Izingozi, Inani Lokudla Okunomsoco kanye Namakhalori

izaqathe (I-Daucus carota) iyimifino eyimpande enempilo. I-crispy, imnandi futhi inomsoco ngokwedlulele. Iwumthombo omuhle we-beta carotene, i-fiber, i-vitamin K, i-potassium nama-antioxidants.

isanqante sakho Inenani lezinzuzo zezempilo. Kuyasiza ukwehlisa isisindo nokwehlisa i-cholesterol futhi kunenzuzo empilweni yamehlo. I-Carotene Antioxidants ekuqukethe nayo inciphisa ingozi yomdlavuza.

Itholakala ngemibala eminingi njengophuzi, omhlophe, osawolintshi, obomvu nonsomi. Isanqante esinombala owolintshiInemibala egqamile ngenxa ye-beta carotene, i-antioxidant eguqulwa ibe uvithamini A emzimbeni.

Inani Lomsoco Wezaqathi

Amanzi ahluka phakathi kuka-86-95% kanti ingxenye edliwayo iqukethe cishe u-10% wamacarbohydrates. Izaqathi ziqukethe amafutha namaprotheni amancane kakhulu. Okukodwa okuluhlaza okuphakathi isaqathe (61 amagremu) ikhalori inani ibe 25.

Okuqukethwe okunomsoco we-100 amagremu wezaqathi

I-Carbs ku-izaqathi

izaqathe Iqukethe ikakhulukazi amanzi nama-carbohydrate. Ama-carbohydrate akhiwe ngesitashi noshukela njenge-sucrose ne-glucose. Futhi iwumthombo omuhle we-fiber futhi inosayizi omaphakathi isaqathe (61 amagremu) inikeza 2 amagremu fibre.

izaqatheIsezingeni eliphansi kwinkomba ye-glycemic, isilinganiso sokuthi ukudla kukhuphula kanjani ushukela wegazi ngokushesha ngemuva kokudla.

Inkomba ye-glycemic ye-carrot, isanqante eluhlaza Isukela ku-16-60 kanye nephansi kakhulu yezaqathi eziphekiwe, iphakeme kancane kwizaqathi eziphekiwe, futhi iphakeme kakhulu kwizaqathi ezimsulwa.

Ukudla ukudla okunenkomba ephansi ye-glycemic kunikeza izinzuzo eziningi zezempilo futhi kuzuzisa kakhulu isifo sikashukela.

I-Carrot Fiber

I-Pectiniwuhlobo oluyinhloko lwefiber encibilikayo isanqante. I-soluble fiber yehlisa amazinga kashukela egazini ngokunciphisa ukugayeka kokudla ushukela kanye nesitashi.

Iphinde ikhuthaze ukukhula kwamagciwane emathunjini; Lokhu kunciphisa ingozi yezifo. Eminye imicu encibilikayo yehlisa i-cholesterol yegazi ngokunciphisa ukumuncwa kwe-cholesterol emgudwini wokugaya ukudla.

Imicu engancibilikiyo isesimweni se-cellulose, i-hemicellulose ne-lignin. Imicu engancibilikiyo inciphisa ingozi yokuqunjelwa futhi isekela ukunyakaza kwamathumbu okujwayelekile nokunempilo.

Amavithamini kanye namaminerali kwizaqathi

izaqatheIwumthombo omuhle wamavithamini namaminerali amaningi, ikakhulukazi uvithamini A (kusuka ku-beta-carotene), i-biotin, i-vitamin K (phylloquinone), i-potassium ne-vitamin B6.

I-Carrot Vitamin A

izaqatheInothile nge-beta carotene, eguqulwa ibe uvithamini A emzimbeni. I-Vitamin A ikhuthaza ukubona okuhle futhi ibalulekile ekukhuleni, ekuthuthukisweni nasekusebenzeni kwamasosha omzimba.

i-biotin

Enye yamavithamini B ngaphambili eyaziwa ngokuthi i-vitamin H. Idlala indima ebalulekile ku-fat and protein metabolism.

I-Carrot Vitamin K

I-Vitamin K ibalulekile ekuhlulekeni kwegazi futhi ithuthukisa impilo yamathambo.

potassium

I-mineral ebalulekile ekulawuleni umfutho wegazi.

I-Vitamin B6

Iqembu lamavithamini ahilelekile ekuguquleni ukudla kube amandla.

Ezinye Izinhlanganisela Zezitshalo

izaqathe iqukethe izinhlanganisela eziningi zezitshalo, kodwa ama-carotenoids aziwa kakhulu. Lezi yizinto ezinomsebenzi oqinile we-antioxidant futhi zixhunywe ekusebenzeni okuthuthukisiwe kokuzivikela komzimba kanye nokunciphisa ingozi yezifo eziningi. Lokhu kuhlanganisa isifo senhliziyo nemithambo yegazi, izifo ezihlukahlukene eziwohlokayo, nezinhlobo ezithile zomdlavuza.

I-Beta carotene ingaguqulwa ibe uvithamini A emzimbeni. izaqathe Ukudla amafutha ngamafutha kusiza ukumunca i-beta carotene eningi. izaqatheIzithako eziyinhloko zezitshalo ezitholakala kuyo yilezi:

i-beta-carotene

orange isaqathe, i-beta-carotene ngokwezinga eliphezulu kakhulu. Ukumuncwa kwenzeka kangcono uma izaqathi ziphekiwe. (kufika ku-6,5 izikhathi)

I-Alpha-carotene

I-antioxidant eguqulwa kancane ibe yivithamini A.

Lutein

isanqante sakho enye ye-antioxidant evame kakhulu, ikakhulukazi ephuzi nesawolintshi isaqathefuthi ibalulekile empilweni yamehlo.

lycopene

Izithelo nemifino eminingi ebomvu isanqante onsomi I-antioxidant ebomvu ekhanyayo. Yehlisa ingozi yomdlavuza nesifo senhliziyo nemithambo yegazi.

polyacetylenes

Ucwaningo eminyakeni yamuva luye lwakwenza isanqante sakho ikhombe lezi zinhlanganisela ze-bioactive ezingase zisize ukuvikela ngokumelene ne-leukemia namaseli omdlavuza.

ama-anthocyanins

umbala omnyama isaqatheama-antioxidants anamandla atholakala kuwo

Yiziphi Izinzuzo Zezaqathi?

Ingabe izaqathi zilungele amehlo?

Ukudla isanqanteIwusizo ikakhulukazi ekuthuthukiseni amehlo ebumnyameni ebusuku ngoba iso isanqante Iqukethe ezinye izinhlanganisela ezisebenzayo empilweni.

izaqatheIcebile nge-beta carotene kanye ne-lutein, okungama-antioxidants angasiza ekuvimbeleni ukulimala kwamehlo okubangelwa ama-radicals mahhala.

Ama-radicals wamahhala ayizinhlanganisela okuthi, uma esephezulu kakhulu, angabangela ukulimala kwamangqamuzana, ukuguga, nezifo ezingapheli, kuhlanganise nezifo zamehlo.

I-Beta carotene iyinhlanganisela enikeza umbala ezitshalweni eziningi ezibomvu, eziwolintshi neziphuzi. iwolintshi isaqatheIphezulu kakhulu ku-beta carotene, umzimba oyiguqulela ku-vitamin A.

Ukushoda kwe-Vitamin A Ngokuvamile kubangela ukungaboni ebusuku. Kodwa-ke, uma selashwa nge-supplementation, lesi sifo siyabuyiselwa.

UVitamin A uyadingeka ukuze kwakheke i-'rhodopsin', umbala obomvu-nsomi, ozwela ukukhanya kumaseli wamehlo esiza ukubona ebusuku.

izaqathe Uma idliwe iphekiwe kunokuba iluhlaza, umzimba uyamunca futhi usebenzise i-beta carotene ngokuphumelelayo. Njengoba i-vitamin A i-fat-soluble, inomthombo wamafutha ukudla isanqantekwandisa ukumuncwa.

Izaqathi eziphuzi ziqukethe i-lutein eningi, futhi lokhu kuhlobene nobudala, isimo lapho ukubona kufiphala noma ukulahleka. i-macular degeneration (AMD) kusiza ukuvimbela

Ingabe izaqathi zilungele isisu?

izaqatheI-Taki ine-fiber ephezulu futhi isiza ukuvimbela ukuqunjelwa. A isaqatheIqukethe cishe amagremu angu-2 we-fiber. Ukudla isanqanteisekela impilo ye-gut bacteria.

Ingase yehlise ingozi yomdlavuza

izaqatheiqukethe ama-phytochemicals amaningi afundwe kahle ngezindawo zawo zokulwa nomdlavuza. Ezimbalwa zalezi zinhlanganisela zihlanganisa i-beta carotene namanye ama-carotenoid. Lezi zinhlanganisela zithuthukisa ukungatheleleki futhi zisebenze amaprotheni athile avimbela amangqamuzana omdlavuza. Izifundo ujusi wesanqanteIkhombisa ukuthi ingalwa ne-leukemia.

izaqatheI-carotenoids etholakala kumsedari inganciphisa ingozi yomdlavuza wesisu, ikholoni, i-prostate, wamaphaphu kanye namabele kwabesifazane.

Ingabe izaqathi zilungele ushukela?

isanqante sakho Zinenkomba ephansi ye-glycemic (GI), okusho ukuthi azibangeli ukwenyuka okukhulu kushukela egazini uma uzidla. Okuqukethwe yi-fiber nakho kusiza ukulinganisa amazinga kashukela egazini.

Kuzuzisa inhliziyo

obomvu nowolintshi isaqathe i-antioxidant evikela inhliziyo i-lycopene ngokwezinga eliphezulu. izaqathe futhi kunciphisa izici eziyingozi zesifo senhliziyo njengomfutho wegazi ophezulu kanye ne-cholesterol.

Izinzuzo zekarothi esikhumbeni

izaqatheInothile ngama-carotenoids. Ucwaningo luthi izithelo nemifino ecebile ngalezi zinhlanganisela kungathuthukisa ukubukeka kwesikhumba futhi kungasiza abantu babukeke bebancane.

Nokho, ngaphezulu isaqathe (noma okunye ukudla okune-carotenoid) kungabangela isimo esibizwa ngokuthi i-carotenemia, lapho isikhumba sibonakala siphuzi noma siwolintshi.

Izinzuzo ze-carrot ngezinwele

izaqatheZiyimithombo yamandla kavithamini A no-C, i-carotenoids, i-potassium namanye ama-antioxidants. Ubufakazi be-anecdotal bubonisa ukuthi imifino ingaba nomthelela empilweni yezinwele.

Izaqathi zisiza ukunciphisa umzimba

Okuluhlaza, isanqante sakho esisha Amanzi angaba ngu-88%. Isanqante esimaphakathi sinamakhalori angama-25 kuphela. Ngoba, ukudla isanqanteInikeza umuzwa wokusutha ngaphandle kokuthatha ama-calories amaningi.

Ilawula umfutho wegazi

isifundo, ujusi wesanqanteibike ukuthi ibe nomthelela ekwehleni ngo-5% komfutho wegazi we-systolic. Ijusi lesanqanteIzakhamzimba ezifana ne-fiber, i-potassium, i-nitrate ne-vitamin C etholakala kuyo

Kungasiza ukwelapha isifo sikashukela

Ukudla ukudla okunempilo nokulinganisela kanye nokugcina isisindo esinempilo kunganciphisa ingozi yohlobo 2 lwesifo sikashukela. Ucwaningo luthole amazinga aphansi e-vitamin A egazini kubantu abanesifo sikashukela. Ukungajwayelekile kwe-glucose metabolism kuzodinga isidingo esengeziwe sokulwa nengcindezi ye-oxidative, futhi lesi isimo lapho i-antioxidant vitamin A ingasiza khona.

izaqathe Inothile nge-fiber. Ucwaningo lukhombisa ukuthi ukusetshenziswa okungeziwe kwe-fiber kungathuthukisa i-glucose metabolism kubantu abanesifo sikashukela.

Kuqinisa amasosha omzimba

I-Vitamin A ilawula ukusebenza kwesistimu futhi ivimbele izifo. Ifinyelela lokhu ngokuqinisa amasosha omzimba. izaqathe Futhi iqukethe i-vitamin C, enomthelela ekukhiqizeni i-collagen, ebalulekile ekwelapheni kwesilonda. Lesi sakhi sibuye sibe nomthelela ekwakhekeni kwamasosha omzimba aqinile.

Ingase iqinise amathambo

I-Vitamin A ithinta i-bone cell metabolism. I-carotenoids ihlotshaniswa nempilo yamathambo ethuthukisiwe. isanqante sakho Nakuba lungekho ucwaningo oluqondile olubonisa ukuthi lungasiza ukuthuthukisa impilo yamathambo, okuqukethwe kwayo kuvithamini A kungase kusize. 

Ingase yehlise amazinga e-cholesterol

Ngokwezifundo zamagundane ukusetshenziswa kwezaqathi Kunganciphisa ukumuncwa kwe-cholesterol futhi kwandise isimo se-antioxidant somzimba.

Le miphumela ingase futhi ithuthukise impilo yenhliziyo nemithambo yegazi. isanqante eluhlazaFuthi inothile nge-fiber ebizwa ngokuthi i-pectin, engasiza ukwehlisa i-cholesterol.

Ilungele amazinyo nezinsini

ukuhlafuna isanqante Ihlinzeka ngokuhlanza ngomlomo. Abanye isanqante sakho Yize ecabanga ukuthi kungawuqabula umoya, alukho ucwaningo oluqinisekisa lokhu.

ubufakazi obungajwayelekile, isanqante sakho ibonisa ukuthi ingathuthukisa impilo yomlomo ngokuqeda ama-citric nama-malic acid ngokuvamile asala ngemuva emlonyeni wakho.

Inenzuzo esibindini futhi iqeda ubuthi

izaqathe, i-glutathione kuhlanganisa. Le antioxidant itholwe inamandla okwelapha ukulimala kwesibindi okubangelwa ukucindezeleka okwenziwe nge-oxidative.

Imifino nayo iphezulu kuma-flavonoid ezitshalo kanye ne-beta-carotene, zombili ezivuselela futhi zisekele ukusebenza kwesibindi kukonke. I-beta-carotene esezaqathi ingalwa nezifo zesibindi.

Kungasiza ukwelapha i-PCOS

izaqatheImifino engenasitashi enenkomba ephansi ye-glycemic. Lezi zici i-polycystic ovary syndrome ewusizo for Kodwa-ke, alukho ucwaningo oluqondile olubonisa ukuthi izaqathe zingasiza ukwelapha i-PCOS.

Yimiphi imiphumela emibi yezaqathi?

Ingabangela ubuthi bevithamini A

Embikweni wecala, okuningi isaqathe Umuntu owayidla walaliswa esibhedlela ngenxa yobuhlungu besisu. Kwatholakala ukuthi ama-enzyme esibindi anda aze afike ezingeni elingavamile. Isiguli kwatholakala ukuthi sinobuthi obuncane be-vitamin A. Amazinga kavithamini A afika ku-10.000 IU athathwa njengephephile. Noma yini engaphezu kwalokho ingaba yingozi. uhhafu wenkomishi isaqatheKukhona i-459 mcg ye-beta carotene ekusetshenzisweni okukodwa, okungaba ngu-1.500 IU kavithamini A.

Ubuthi be-Vitamin A bubizwa nangokuthi i-hypervitaminosis A. Izimpawu zihlanganisa ukungakuthandi ukudla, isicanucanu, ukuhlanza, ukuqothuka kwezinwele, ukukhathala nokopha.

Ubuthi buvela ngoba uvithamini A uncibilika emafutheni. Uvithamini A oweqile ongawudingi umzimba ugcinwa esibindini noma ezicubu ze-adipose. Lokhu kungaholela ekwakhekeni kwe-vitamin A ngokuhamba kwesikhathi futhi ekugcineni kube nobuthi.

Ubuthi obungapheli bevithamini A bungathinta amasistimu wezitho eziningi. Kungavimbela ukwakheka kwamathambo, kubangele amathambo abuthakathaka kanye nokuphuka. Ubuthi be-vitamin A besikhathi eside bungaba nomthelela ekusebenzeni kwezinso.

Ingabangela ukungezwani komzimba nezinto ezithile

Uwedwa isaqathe Nakuba ingavamile ukubangela ukungezwani komzimba nezinto ezithile, ingabangela ukusabela lapho idliwe njengengxenye yokunye ukudla. Komunye umbiko, ukudla izaqathe eziqukethwe ku-ayisikhilimu kwabangela ukungezwani komzimba.

ukungezwani ne-carrotkungathinta ngaphezu kwama-25% abantu abangezwani nokudla ukudla. Lokhu kuqinisekile isaqathe kungase kuhlotshaniswe nokungezwani komzimba namaprotheni. Abantu abane-pollen food syndrome ukungezwani ne-carrot cishe kungenzeka.

ukungezwani ne-carrotIzimpawu zihlanganisa ukulunywa noma ukuvuvukala kwezindebe kanye nokucasuka kwamehlo nekhala. ezimweni ezingavamile ukuthengwa kwezaqathi kungase futhi kubangele i-anaphylaxis.

Kungabangela ukuqunjelwa

Abanye abantu isaqathe kunzima ukugaya. Kulabo abanezinkinga zokugaya ukudla, isimo singase sibe sibi kakhulu futhi ekugcineni siholele ekuqunjelweni noma ekuqhumeni.

Ingabangela ushintsho kumbala wesikhumba

Kakhulu ukudla isanqantekungabangela isimo esingenangozi esibizwa ngokuthi i-carotenemia. Lokhu kungenxa yokuthi kune-beta-carotene eningi kakhulu egazini, okwenza isikhumba siguquke sibe orange.

yinde kakhulu isikhathi eside kakhulu isaqathe Amathuba e-carotenemia aphansi kakhulu ngaphandle kokuthi uwadle. Ikarothi eyodwa emaphakathi iqukethe cishe amamiligremu angu-4 we-beta-carotene. Ukusebenzisa ngaphezu kwamamiligremu angu-20 e-beta-carotene usuku ngalunye amasonto ambalwa kungabangela ukuguquguquka kwesikhumba.

Ngenxa yalokho;

izaqatheKuwukudla okulula okugcwele izakhamzimba, okunekhalori ephansi. Kuxhumene nempilo yenhliziyo neso, ukugaya ukudla okuthuthukisiwe kanye nokuncipha kwengozi yomdlavuza.

Kunezinhlobonhlobo zezaqathi ezinemibala ehlukene, ubukhulu kanye nokuma, konke okuwukudla okuhle kakhulu kokudla okunempilo.