11 FANTASTIC ABINCI MAI GINA JIKI NA TARO TUSHEN (ARBI) - PAMPEREDPEOPLENY.COM

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Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Swaranim Sourav Na Swaranim sourav a ranar 28 ga Disamba, 2018

Tushen Taro (Arbi) na jinsi ne ^[1] Colocasia da dangin Araceae kuma galibi ana samun su a Kudancin Tsakiyar Asiya, Yankin Malay da Indiya. Ya bazu cikin lokaci zuwa Kudu maso Gabashin Asiya, Japan, China, Tsibiran Pasifik sannan kuma Arabiya, Afirka. Saboda haka, yanzu ana ɗaukar sahun tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire wanda aka rarraba kuma ya inganta ko'ina.

Taro itace mai dawwama, tsire-tsire masu tsire-tsire waɗanda ke samun tsayin mita ɗaya zuwa biyu. Yana da tsari mai kama da corm, wanda asalinsa ke tsirowa zuwa ƙasa yana da tsarin tushen fibrous, wanda yake ƙasa da mitoci ƙasa da farfajiyar ƙasa. Corms suna da girma kuma suna da siliki kuma ana ɗaukarsu abin ci ne.

magungunan gida don girma gashi da kauri

Abincin Abinci Na Tushen Taro (Arbi)

100 grams na Taro (Lehua) ya ƙunshi kusan ^[biyu]

372,6 na kuzari na kuzari da alamun minti na fructose (gram 0.1), glucose (gram 0.1), thiamine (gram 0.05), riboflavin (gram 0.06), niacin (gram 0.64), zinc (gram 0.17), tagulla (gram 0.12) da boron (gram 0.12).

1.1 grams na gina jiki
0.2 grams mai
1 gram ash
Girman fiber 3.6
19.2 grams sitaci
1.3 fiber mai narkewa
15 milligramms bitamin C
38 miligram na alli
87 miligrams phosphorus
Magnesium miligram 41
11 miligram sodium
354 milligramms na potassium
1.71 baƙin ƙarfe

100 grams na Taro (Lehua) ya ƙunshi kusan

468 kuzari na kuzari da alamun minti na fructose (0.2 gram), glucose (gram 0.2), thiamine (gram 0.07), riboflavin (gram 0.05), niacin (0.82 gram), zinc (gram 0.21), jan ƙarfe (gram 0.10) da boron (gram 0.09).

1.9 grams furotin
0.2 grams mai
1.8 grams ash
Girman fiber 3.8
23.1 grams sitaci
Fata mai narkewa na gram 0.8
12 milligramms bitamin C
65 migrams na alli
124 miligrams phosphorus
Magnesium miligram 69
25 sodium mai nauyin miligram
861 miligramms na potassium
Baƙin ƙarfe miligrams 1.44.

Amfanin Lafiya Taro Root (Arbi)

1. Daidaita suga

Mutanen da suke cin abinci tare da ƙananan glycemic index suna da ƙaramar damar kamuwa da cututtukan zuciya da ciwon sukari. Taro yana da ƙananan glycemic index, wanda a zahiri yana taimaka wa masu fama da ciwon sukari su sarrafa jininsu ^[3] sukari yadda ya kamata. Enduranceara ƙarfin jiki yana ƙaruwa yayin da matakan glucose na jini suka tsaya cikin matsakaici, ba sa sauka ƙasa sakamakon samar da insulin.

Tushen Taro kuma yana taimakawa cikin daidaituwar matakan glucose na jini yana kawo ƙasa da sarrafa lipids da triglycerides, don haka yana taimakawa tare da rage nauyi da kiyaye BMI. Tana da wadatattun abubuwan gina jiki kamar furotin, alli, thiamine, phosphorus, riboflavin, niacin da bitamin C, don kiyaye fata mai kyau da lafiyar jiki gaba ɗaya.

2. Yana inganta lafiyar narkewar abinci

Tushen Taro yana da babban abun ciki na fiber. Wannan tushen amfanin gona shine tushen mahimmanci don inganta lafiyar narkewar abinci, saboda yana ƙara taro a cikin sandar mu. Wannan girman yana ba da damar sauƙin motsi ta cikin ^[4] hanji. Ciyar isasshen zaren yana taimakawa cikin rigakafin maƙarƙashiya da ciwon mara na hanji. Hakanan yana sarrafa sha'awar abinci, yayin da muke jin cikakke.

Da yake jikinmu ba zai iya narkar da zaren abinci ko sitaci mai tsayayya yadda ya kamata ba, suna tsayawa na dogon lokaci a cikin hanjinmu. A lokacin da suka isa cikin hanji, microbes suna cinye su, suna inganta kyakkyawan ƙwayoyin cuta.

3. Yana taimakawa wajen hana kamuwa da cutar kansa

Tushen Taro yana dauke da polyphenols wadanda suke hade hadadden mahadi sune antioxidants na halitta wadanda suke da fa'idodi da yawa na lafiya, gami da damar ^[5] hana kansar. Quercetin shine babban polyphenol da ake samu a tushen tarugu, wanda shima muhimmin abu ne na apples, albasa da shayi.

Quercetin na iya yin aiki azaman 'masu iya shawo kan cutar', saboda suna iya toshe haɓakar ƙwayoyin kansa. Yana da kayan antioxidant wanda ke hana duk wata lalacewa daga aikin sarrafawan abu yana da tasirin pro-apoptotic ^[6] hakan yana hana yaduwar kwayoyin cutar kansa a matakai daban-daban. Dangane da gwajin da aka gudanar a cikin bututun gwaji, ƙwayoyin taro sun sami damar dakatar da haɓakar wasu layukan ƙwayoyin prostate da na kansar mama, amma ba duka ba. ^[7]

4. Yana kiyaye cututtukan zuciya

Tushen Taro ya ƙunshi adadi mai yawa na sitaci da zaren abinci. Doctors sun bada shawarar cin abinci mai kyau don hana cututtukan zuciya da jijiyoyin jini ^[8] . Fiber yana taka muhimmiyar rawa wajen rage LDL, wanda shine mummunan cholesterol. Stachi mai tsayayyuwa da aka samo yana da tushen taro yana da fa'idodi masu amfani da yawa. Yana rage martani na insulinemic, yana inganta ƙwarewar insulin duka jiki, ƙara ƙoshin abinci da rage ajiyar mai. Don haka gudan jini yana aiki, ba tare da toshewa ba, don haka yana kiyaye zuciya da lafiya da aiki.

5. Yana inganta kariyar jiki

Tushen Taro da sauran kayan masarufi suna taka muhimmiyar rawa wajen kara garkuwar jiki. Suna da yawan abinci mai gina jiki da fa'idodin lafiya. Su antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic kuma ^[9] maganin rigakafi. Duk waɗannan kaddarorin za a iya gode musu da gudummawa ga mahaɗan halittu masu rai waɗanda ke cikin taro, wato mahaɗan phenolic, glycoalkaloids, saponins, phytic acid da bioactive sunadarai. Bitamin C da yake gabatarwa yana ƙarfafa jikinmu kuma yana kare jiki daga cututtukan yau da kullun kamar sanyi, tari, mura, da sauransu.

6. Yana inganta zagawar jini

Tushen Taro yana dauke da sitaci mai tsayayya, wanda yawanci shi sitaci ne ^[10] hakan baya narkewa yadda yakamata a cikin karamar hanji kuma ya wuce zuwa babban hanji. Tsayayyen sitaci yana aiki azaman kyakkyawan matattara wanda ke sauƙaƙe ƙwazo da samar da ƙoshin mai. Tana da fa'idodin kiwon lafiya. Postce bayan glycemic da insulin martani an rage, cholesterol na plasma da triglycerides an saukar da su kuma yana inganta matakin insulin na jiki duka. Rage kitsen mai saboda haka kiyaye jijiyoyin jini suyi aiki akwai wasu damar da zasu iya toshewa.

7. Yana inganta lafiyayyen fata

Vitamin A, bitamin E da antioxidants ^{[goma sha]} suna cikin tushen taro, wanda ke haɓaka fata mai girma. Dukansu bitamin da antioxidants an san su don sabunta ƙwayoyin da suka lalace kuma rage ƙwanƙwasawa da lahani a fatar. Hakanan zasu iya yaƙar duk wani lalacewar da ba ta kyauta ba kuma suna ba da lafiyar fata lafiya. Ana yin wannan ta hanyar shafar siginar cikin sigina, waɗanda ke da alhakin lalata fata. Saboda haka suna ba da kariya ta aiki daga kumburi, photodamage ko wrinkles.

8. Yana taimakawa wajen rage kiba

Taro yana dauke da kashi mai kyau na zare. Amfani da zare, mai narkewa ko mara narkewa, sananne ne don haɓaka gamsuwa bayan cin abinci da rage yunwa ^[12] kwadayi. Wannan ya faru ne saboda fiber yana hana tabon abu daga zama mai daskarewa, kuma ya sanya shi ya zama dunkule, wanda ke zagaya hanji a hankali, amma a sauƙaƙe. Fiber na abinci yana taimaka mana kasancewa cikakke na dogon lokaci kuma saboda haka cinye ƙananan adadin kuzari.

9. Yana da kayan kare kai

Kamar yadda taro yake da arziki a ciki ^[13] antioxidants. Hakanan yana taimakawa tare da saurin tsufa na ƙwayoyin. Antioxidants suna gyara ƙwayoyin da suka lalace kuma suna maye gurbinsu da sabbin ƙwayoyin, don haka suna kiyaye jikin samartaka na dogon lokaci. Hakanan zasu iya yaƙi da wasu cututtuka, tare da bayar da kariya ta haskoki na UV.

10. Yana inganta muscular metabolism

Taro tushen arziki ne na magnesium da bitamin E ^[14] . Dukansu an san su don haɓaka metabolism da kuma kula da aikin tsoka na yau da kullun. Magnesium a cikin abinci na iya lura da matakin motsa jiki. Yana iya inganta saurin tafiya, yin tsalle, ƙarfin riko, da dai sauransu Vitamin E na iya tabbatar da tasiri don magance gajiya da tsoka ^{[goma sha biyar]} kaddarorin. Hakanan Taro yana ƙunshe da carbohydrates waɗanda ke da mahimmanci don dawo da tsoka da kuzari bayan an kammala zaman motsa jiki.

11. Kula da kyakkyawan hangen nesa

Vitamin A kamar beta-carotene da cryptoxanthin sune manyan antioxidants a taro wanda ke inganta gani da lafiyar ido baki daya. Vitamin A an tabbatar da taimako a cikin man shafawa na busassun idanu. Hakanan yana rage haɗarin ɓata hangen nesa wanda zai iya faruwa daga lalacewar macular. Vitamin A hade da lutein na iya taimakawa inganta yanayi ga mutanen da ke fama da asarar hangen nesa ^{[goma sha biyar]} .

Yadda Ake Hada Tushen Taro Cikin Abinci

Tushen Taro za a iya haɗa shi cikin abinci ta hanyoyi da yawa. Za a iya yin burodin siraransu da sikeli. Lokacin da aka yanyanka kanana, za a iya soya su tare da sriracha sauce. Yayinda suke ba da ɗanɗano mai ɗanɗano tare da ɗan ɗanɗano na ɗanɗano, ana iya amfani da su don shirya tushen foda, don haka a yafa masa ruwan shayi, kofi mai sanyi, latte ko muffin.

Ana iya amfani da Taro a cikin curry ko kuma kawai a soya tare da dankalin turawa. Hakanan ana amfani dashi a cikin shahararren abincin Hawaiian da ake kira Poi inda ake kwasfa da tururi, sannan daga baya a markada shi don ba shi laushi mai laushi. Hakanan ana iya amfani da wannan tushen asalin a matsayin babban sinadarin ga wainar da aka toya, waina ko yoghurt mai sanyi da ice cream. Hakanan ana samun wannan tushen azaman gari a kasuwa kuma ana iya amfani dashi don yin fanke mai ban mamaki.

Tasirin Side Taro Root (Arbi)

Taro ya ƙunshi yawancin carbohydrates da sitaci. Sitaci ^[16] yawanci ana ragargaza shi zuwa glucose kuma ya koma makamashi. Yawan cin abinci mai dauke da sinadarin (carbohydrates) ta hanyar taruwa zai sanya jiki ajiyar shi a matsayin mai, kuma hakan na iya haifar da karin kiba.

Cin abinci mai yawa na carbohydrates fiye da yadda ake buƙata a rana, na iya ƙara yawan sukarin cikin jini, don haka ya saka mu cikin haɗarin cutar sikari. Hakanan, an fi so kada a ƙara wasu abubuwan da yawa kamar su man shanu, kirim mai tsami da sauran kayan haɗin mai, wanda zai iya ƙara yawan adadin kuzari.

Saboda haka, ana ba da shawarar a ci tushen tarugu ko dai azaman cin abinci na gefe ko kuma abinci na sitaci daya a rana tare da wasu kayan lambu. Wannan yana sa abincin ya daidaita ba tare da sanya shi nauyi a kan adadin kuzari ba.

Taro Root (Arbi) Allergies

Wasu daga cikin tushen taruwan iri ^[17] dauke da wani kankanin, mai kama da lu'ulu'u, a cikin danyensa ko wanda bai dafa shi ba. Ana kiran wannan sinadarin calcium oxalate kuma yana aiki ne a matsayin magungunan ƙwari na halitta. Cin ɗanyen ɗanyen ɗanɗano ko wanda ba a dafa ba zai iya lalata waɗannan ƙwayoyin, kuma kuna iya jin allura kamar abin ji a cikin maƙogwaro da bakin, saboda haka haifar da ƙaiƙayi mai yawa.

Amfani da sinadarin 'oxalate' na iya haifar da samuwar dutsen koda a cikin mutane masu matukar damuwa. Don haka dafa tarugu daidai zai iya hana wannan sauƙi. A cikin abincin Poi na Hawaii, ana dafa taro sosai kafin a niƙa shi a cikin ɓangaren litattafan almara. Ya kamata a tafasa ganyen na tsawon mintuna 45 da kuma corms na aƙalla awa ɗaya, don halakar da duk gubobi masu cutarwa.

Duba Rubutun Magana

[1]Taro. An dawo daga http://www.fao.org/docrep/005/AC450E/ac450e04.htm
[biyu]Brown, A. C., & Valiere, A. (2004). Amfani da magani na poi. Gina Jiki a cikin kulawa ta asibiti: littafin hukuma ne na Jami'ar Tufts, 7 (2), 69-74.
[3]Dankali mai zaki, rogo, tarugu mai kyau ga masu ciwon suga. Majalisar Philippine Don Nazarin Lafiya da Ci Gaban.
[4]Adane, T., Shimelis, A., Negussie, R., Tilahun, B., & Haki, G. D. (2013). Tasirin hanyar sarrafawa akan kusancin abun, abun ciki na ma'adinai da abubuwan ci gaban abinci na Taro (Colocasia esculenta, L.) a Habasha. Jaridar Afirka ta Abinci, Noma, Nutrition and Development, 13 (2).
[5]Baião, D., de Freitas, C. S., Gomes, L. P., da Silva, D., Correa, A., Pereira, P. R., Aguila, E., cho Paschoalin, V. (2017). Polyphenols daga Tushen, Tubercles da hatsi da aka sare a cikin Brazil: Haɗakar sinadarai da yanayin abinci da tasirin su akan lafiyar ɗan adam da cututtuka. Kayan abinci, 9 (9), 1044.
[6]Gibellini, L., Pinti, M., Nasi, M., Montagna, J. P., De Biasi, S., Roat, E., Bertoncelli, L., Cooper, E. L.,… Cossarizza, A. (2011). Quercetin da cutar kanjamau. Arin tushen shaida da madadin magani: eCAM, 2011, 591356.
[7]Kundu, N., Campbell, P., Hampton, B., Lin, CY, Ma X, Ambulos, N., Zhao, X. F., Goloubeva, O., Holt, D., & Fulton, A.M. (2012). Ayyukan Antimetastatic da aka keɓe daga Colocasia esculenta (taro). Magungunan Anticancer, 23 (2), 200-211.
[8]Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C.L, Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P.,… Burley, V. J. (2013). Amfani da fiber da haɗarin cutar cututtukan zuciya: nazari na yau da kullun da meta-bincike. BMJ (Bincike na asibiti ed.), 347, f6879.
[9]Chandrasekara, A., & Josheph Kumar, T. (2016). Tushen da Tuber Shuka a matsayin Abincin Abin Aiki: Bincike kan Mazaunan Phytochemical da Fa'idodin Kiwon Lafiyar su. Jaridar kasa da kasa ta kimiyyar abinci, 2016, 3631647.
[10]Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, sugars da kiba. Kayan abinci, 3 (3), 341-369.
[goma sha]Savage, Geoffrey & Dubois, M. (2006). Tasirin yin ɗumi da dafa abinci a kan sinadarin ganyen tarbar. Jaridar duniya ta kimiyyar abinci da abinci mai gina jiki. 57, 376-381.
[12]Higgins JA, (2004). Tsayayyar sitaci: illolin rayuwa da fa'idodi ga lafiyar jiki, Jaridar AOAC International, 87 (3), 761-768.
[13]Howarth, NY, Saltzman, E., & Roberts, S. B. (2011). Fiber na abinci da ƙayyade nauyi. Nazarin Gina Jiki. 59 (5), 129-139.
[14]Barkat, Ali & Khan, Barkat & Naveed, Akhtar & Rasul, Akhtar & Khan, Haroon & Murtaza, Ghulam & Ali, Atif & Khan, Kamran Ahmad & Zaman, Shahiq uz & Jameel, Adnan & Waseem, Khalid & Mahmood, Tariq. (2012). Fatar jikin mutum, tsufa da kuma antioxidants. Jaridar Magungunan Magunguna. 6, 1-6.
[goma sha biyar]Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K (2017). Shin Magnesium zai iya haɓaka Ayyukan Motsa jiki?. Kayan abinci, 9 (9), 946.
[16]Coombes JS, Rowell B, Dodd SL, Demirel HA, Naito H, Shanely RA, Powers SK. 2002, Tasirin karancin bitamin E kan gajiya da kaddarorin kwangila, Jaridar Turai ta Aiwatar da Ilimin Jiki, 87 (3), 272-277.
[17]Rasmussen, H. M., & Johnson, E. J. (2013). Na gina jiki don idanun tsufa. Magungunan asibiti a cikin tsufa, 8, 741-748.