11 ʻO NĀ PONO KŌKUA MAIKAʻI ʻO FANTASTIC OF TARO ROOT (ARBI) - PAMPEREDPEOPLENY.COM

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Ka home Ola Meaʻai kūpono Nutr oi-Swaranim Sourav Na Swaranim sourav ma Kekemapa 28, 2018

ʻO ke kumu aʻa (Arbi) no ka genus ^[1] ʻO Colocasia a me ka ʻohana Araceae a loaʻa ka hapanui ma South Central Asia, ka Malay Peninsula a me India. Ua pālahalaha aku ia i ka manawa ma ka Hikina Hema ʻo ʻAsia, Iāpana, Kina, ʻAilana Pākīpika a laila ʻo ʻAlapia, ʻApelika. No laila, i kēia manawa ua manaʻo ʻia he pan-tropical huaʻai i hāʻawi ʻia a mahi ʻia i nā wahi āpau.

ʻO ke kalo kahi kanu kanu ulu mau i loaʻa i ke kiʻekiʻe o hoʻokahi a ʻelua mau mika. Loaʻa iā ia kahi ʻano corm, e ulu ai nā aʻa i lalo a loaʻa iā ia kahi aʻa aʻa fibrous, kahi mika ma lalo o ka ʻili o ka lepo. Nui a polū nā corms a manaʻo ʻia he ʻai.

pehea e wehe maoli ai i ka lauoho mai ka maka

ʻO ka waiwai kūpono o ke aʻa kalo (Arbi)

100 gram o ke Kalo (Lehua) i loaʻa ma kahi o ^[elua]

372,6 calories o ka ikehu a me nā minuke o ka fructose (0.1 gram), glucose (0.1 gram), thiamine (0.05 gram), riboflavin (0.06 gram), niacin (0.64 gram), zinc (0.17 gram), keleawe (0.12 gram) a boron (0.12 gram).

1.1 gram protein
0.2 gram momona
Lehu 1 gram
3.6 gram puluniu
19.2 mau mālamalama
Puluniu hiki ke hoʻoheheʻe ʻia he 1.3 gram
15 milligrams wikamina C
38 mau milligrams calcium
87 mau milligrams phosphorus
41 mau milligrams makanekiuma
11 milligrams sodium
354 milligrams potassium
Hao hao 1,71.

100 gram o ke Kalo (Lehua) i loaʻa ma kahi o

468 calories o ka ikehu a me nā hiʻohiʻona minuke o fructose (0.2 gram), glucose (0.2 gram), thiamine (0.07 gram), riboflavin (0.05 gram), niacin (0.82 gram), zinc (0.21 gram), keleawe (0.10 gram) a boron (0.09 gram).

ʻO ka protein protein 1,9
0.2 gram momona
Lehu 1.8 gram
3.8 mau hua paʻi
23.1 mau mālamalama māi
Puluniu hiki ke hoʻoheheʻe ʻia he 0.8 gram
12 milligrams wikamina C
65 milligrams calcium
Pākuʻi pākahi 124 milligrams
69 milligrams makanekiuma
25 milligrams sodium
861 milligrams potassium
Hao hao 1,44.

Nā kōkua olakino o ke aʻa kalo (Arbi)

1. E kaulike i ke kō kō

ʻO ka poʻe e ʻai i ka meaʻai me ka papa kuhikuhi glycemic haʻahaʻa loaʻa nā manawa liʻiliʻi o ka loaʻa ʻana i nā maʻi puʻuwai a me ka maʻi kō. He papa haʻahaʻa glycemic haʻahaʻa kā Taro, kahi e kōkua kūlohelohe i nā mea maʻi diabetic e kāohi i ko lākou koko ^[3] kō pono. Hoʻonui ʻia ka hoʻomanawanui ʻana i ke kino ma ke kūlike o ke kiʻekiʻe o ka glucose i loko o ke koko, ʻaʻole lākou e hāʻule i lalo ma ke ʻano hopena o ka hana ʻana o ka insulin.

Kōkua pū ke aʻa kalo i ke kaulike o nā pae glucose koko e lawe i lalo a kaohi i nā lipids a me nā triglycerides, no laila ke kōkua nei me ka pohō kaumaha a me ka mālama ʻana o BMI. Loaʻa iā ia ka nui o nā meaola e like me ka protein, calcium, thiamine, phosphorus, riboflavin, niacin a me ka wikamina C, e mālama ai i ka ʻili maikaʻi a me ke olakino holoʻokoʻa.

2. Hoʻonui i ke olakino digestive

Loaʻa i ke aʻa kalo ke kiʻekiʻe o ka fiber. He kumu waiwai kēia aʻa aʻa e hoʻomaikaʻi ai i ke olakino digestive, no ka mea hoʻonui ia i ka nui i kā mākou pahu. ʻAe kēia mea nui i ka neʻe maʻalahi ma o ka ^[4] ʻōpū. ʻO ka lawa ʻana o ka ʻai o ke olonā e kōkua ai i ka pale ʻana i ka paʻa paʻa a me ka maʻi hanu huhū. Hoʻopili pū ia i ka makemake o ka meaʻai, ʻoiai mākou e māʻona.

ʻAʻole hiki i ko mākou kino ke ʻeli pono i ka fiber dietary a i ʻole starch kūpaʻa me ka maikaʻi, noho lākou no kahi manawa lōʻihi i loko o kā mākou ʻōpū. I ka manawa a lākou i hiki ai i ke kolona, ʻai ʻia lākou e nā microbes, e paipai ana i ka ulu koʻohune maikaʻi.

3. Kōkua i ka pale ʻana i ka maʻi ʻaʻai

Aia nā aʻa o ke kalo i nā polyphenols i hui pū ʻia me nā mea kanu i pili i nā mea kanu he mau antioxidant maoli ia e loaʻa ana nā pono olakino he nui, e like me ka hiki ^[5] pale i ka maʻi ʻaʻai. ʻO Quercetin ka polyphenol nui i loaʻa i ke aʻa kalo, a he mea nui nō hoʻi ia o nā ʻoma, nā ʻaka a me nā tī.

Hiki iā Quercetin ke hana ma ke ʻano he 'chemopreventers', no ka mea hiki iā lākou ke pale i ka ulu ʻana o nā hunaola maʻi ʻaʻai. Loaʻa iā ia nā waiwai antioxidant e pale i nā hōʻino mai ke kaʻina hana hoʻoliʻiliʻi he hopena pro-apoptotic kāna ^[6] pale i ka hoʻolaha ʻana o nā hunaola maʻi ʻaʻai i nā pae like ʻole. Wahi a kahi hoʻokolohua i mālama ʻia i loko o kahi pahu hoʻāʻo, ua hiki i nā cell kalo ke hoʻōki i ka ulu ʻana o kekahi mau maʻi prostate a me nā umauma maʻi ʻaʻai umauma, akā ʻaʻole lākou a pau. ^[7]

4. Kāohi i nā maʻi puʻuwai

Aia ke aʻa kalo i kahi nui o ka starch a me ka fiber dietary. Paipai nā kauka i ka lawe maikaʻi ʻana o ka fiber e pale aku ai i nā maʻi o ka maʻi puʻuwai a me nā maʻi coronary ^[8] . He mea nui ka puluniu i ka hōʻemi ʻana i ka LDL, ʻo ia hoʻi ka cholesterol ʻino. Loaʻa i ka starch kūpaʻa ke aʻa kalo i loaʻa i nā pono metabolabolic he nui. Hoʻoemi ia i nā pane o ka insulinchemist, hoʻomaikaʻi i ke kino holoʻokoʻa o ka insulin, hoʻonui i ka māʻona o ka meaʻai a hoʻemi i ka mālama momona. Pēlā e holo pono ai ke kahe o ke koko, me ka ʻole o nā blockage, no laila e mālama nei i ka naʻau me ke olakino a me ka hana.

5. Paipai i ka pale o ke kino

ʻO nā aʻa kalo a me nā mea kanu starchy i hana nui i ka hoʻonui ʻana i ka pale o ka ʻōnaehana. He nui nā meaola a me nā pono olakino. ʻO lākou he antioxidative, hypocholesterolemic, immunomodulatory, hypoglycemic a ^[9] antimicrobial. Hiki ke hāʻawi mahalo ʻia kēia mau waiwai āpau i nā hui bioactive i loaʻa i ke kalo, ʻo ia hoʻi nā phenolic compound, glycoalkaloids, saponins, phytic acid a me nā protein bioactive. Hoʻoikaika ka Vitamin C i kēia manawa i ko mākou kino a pale i ke kino i nā maʻi maʻamau e like me ke anuanu, ka puʻu, ka maʻi maʻamau, a pēlā aku. Hoʻololi nā antioxidants i nā radical manuahi i ke kino a pale i ka hōʻino ʻana o ka cell.

6. Hoʻonui i ka holo o ke koko

Loaʻa i nā aʻa kalo ke kūpale kūpale, ʻo ia ka maʻamau ^[10] ʻaʻole hiki ke ʻai pono ʻia i loko o ka ʻōpū liʻiliʻi a hāʻawi ʻia i ka ʻōpū nui. Hana ka starch resistant ma ke ʻano he substrate maikaʻi e kōkua i ka fermentation a me ka hana waikawa momona. Loaʻa iā ia he nui o nā pono olakino. Hoʻoemi ʻia ka glycemic postprandial a me nā pane o ka insulin, hoʻohaʻahaʻa ʻia ka plasma kolesterol a me nā triglycerides a hoʻomaikaʻi i ke kiʻekiʻe o ka insulin a puni ke kino. Hoʻoemi ʻia ka mālama momona no laila e mālama manuahi ana nā kīʻaha koko a laila aia nā mea liʻiliʻi no nā ālai.

7. Paipai i ka ʻili olakino

ʻO ka wikamina A, ka huaʻai E a me nā antioxidants ^{[umikumākahi]} aia ma ke aʻa kalo, kahi e hāpai i ka ʻili maikaʻi. ʻIke ʻia nā huaora a me nā antioxidant e hoʻoliʻiliʻi hou i nā hunaola i hōʻino ʻia a hoʻoliʻiliʻi i nā wrinkle a me nā kīnā ma ka ʻili. Hiki iā lākou ke hakakā i nā hōʻino radical manuahi a hāʻawi i ka helehelena maikaʻi o ka ʻili. Hana ʻia kēia ma ka hoʻopili ʻana i nā hōʻailona intracellular i hala, i kuleana no ka ʻino i ka ʻili. No laila hāʻawi lākou i ka pale hana mai ka mumū, photodamage a i ʻole nā wrinkle.

8. Kōkua me ka nalo ʻana o ka paona

Loaʻa ke kalo i kahi pākēneka maikaʻi o ka fiber. ʻO ka ʻai ʻana o ka puluniu, soluble a i ʻole insoluble, i ʻike ʻia e hoʻonui ai i ka māʻona ma hope o ka pāʻina ʻana a me ka hōʻemi ʻana i ka pōloli ^[12] ʻiʻini. ʻO kēia no ka pale ʻana o ka fiber i nā mea faecal mai ka lilo ʻana o ka palapū, a hoʻolilo iā ia i puʻupuʻu, e neʻe mālie i ka ʻōpū, akā maʻalahi. Kōkua ka mea ʻai meaʻai iā mākou e noho māʻona no ka manawa lōʻihi a pēlā e hoʻopau ai i nā calorie liʻiliʻi.

9. Loaʻa iā ia nā waiwai antiageing

ʻOiai waiwai ke kalo i ^[13] nā antioxidants. Kōkua maoli ia me ka lohi o ka hana ʻelemakule o nā hunaola. Hoʻoponopono nā Antioxidant i nā hunaola i hōʻino ʻia a hoʻololi iā lākou i nā pūnaewele hou, no laila e ʻōpio nei ke kino no ka manawa lōʻihi. Hiki iā lākou ke kaua kūʻē i kekahi mau maʻi, a hāʻawi hoʻi i ka pale UV pale.

10. Paipai i ka muscular metabolism

ʻO ke kalo ke kumu waiwai o ka magnesium a me ka huaola E ^[14] . Ua ʻike ʻia lāua ʻelua e hoʻoikaika i ka metabolism a mālama i ka hana maʻa mau. ʻAʻole hiki i ka magnesium i ka papaʻai ke notch i ka pae hoʻoikaika kino. Hiki iā ia ke hoʻomaikaʻi i ka wikiwiki holo, ka lele ʻana i ka hana, ka paʻa ʻana o ka ikaika, a pēlā aku. Hiki i ka Vitamin E ke hōʻoia i ka maikaʻi e hana me ka luhi o nā mākala a me ka contractile ^{[umikumālima]} waiwai. Loaʻa i ka kalo ke kūpale i mea nui no ka hoʻihoʻi ʻana i nā mākala a me ka ikaika ma hope o kahi kau ikaika o ka hoʻoikaika.

11. Mālama i ka ʻike hou aku

ʻO ka Wikamina A ma ke ʻano beta-carotene a me cryptoxanthin nā antioxidant nui i ke kalo e hoʻomaikaʻi ai i ka maka a me ke olakino maka. Ua hōʻoia maikaʻi ʻia ka wikamina A i ka lubrication o nā maka maloʻo. Hoʻoemi ia i ka makaʻu o ka nalo ʻana o ka ʻike i hiki ke hana ʻia mai ka degeneration macular. ʻO ka wikamina A i hui pū ʻia me ka lutein hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā kūlana no ka poʻe me ka nalo ʻana o ka ʻike ākea ^{[umikumālima]} .

Pehea e hoʻohui ai i ke aʻa o ke kalo i ka papaʻai

Hiki ke hoʻokomo ʻia nā aʻa kalo i loko o ka papaʻai i nā ʻano he nui. Hiki ke hoʻomoʻa ʻia kā lākou ʻāpana lahilahi a hana ʻia i mau ʻāpana. Ke ʻoki ʻia i mau ʻāpana liʻiliʻi, hiki ke kālua ʻia a kāwili ʻia me ke kohu sriracha. Ke hāʻawi nei lākou i ka ʻono nutty me kahi ʻono o ka ʻono, hiki iā lākou ke hoʻohana e hoʻomākaukau i ka palaoa aʻa kalo, a pēlā e pīpī ʻia ai ma luna o ke kīʻaha, kope anuanu, latte a i ʻole nā muffins.

Hiki ke hoʻohana ʻia ke kalo i ka curry a i ʻole ka pāʻuʻu i hoʻomoʻa ʻia me kaʻuala. Hoʻohana ʻia ia i loko o kahi kīʻaha Hawaiʻi kaulana i kapa ʻia ʻo Poi kahi i ihi ʻia a ʻūlū ʻia, a ma hope ua ulana ʻia e hāʻawi i kahi ʻano laumania a me ka momona. Hiki ke hoʻohana ʻia ke aʻa aʻa kalo like me he mea pono nui no nā pōpō kālua, nā pā ʻai a i ʻole ka yoghurt paʻahau a me ka hau kalima. Loaʻa kēia aʻa i ka palaoa ma ka mākeke a hiki ke hoʻohana ʻia e hana i nā pancake kupaianaha.

Nā hopena ʻaoʻao o ke aʻa kalo (Arbi)

Loaʻa i ka kalo ka nui o nā haʻuki a me ka starch. Pākaʻi ^[16] wāwahi pinepine ʻia i glucose a hoʻololi ʻia i ka ikehu. ʻO ka ʻai nui ʻana i nā huaʻā ma loko o ke kalo e mālama ka kino iā ia ma ke ʻano he momona, a he mea ia e hiki ai i ka loaʻa kaumaha.

ʻO ka ʻai ʻana i ka nui o nā huʻopaʻa ma mua o ka mea i koi ʻia i hoʻokahi lā, hiki ke hoʻonui i ke kiʻekiʻe o ke kō i ke kō, a laila e waiho ana iā mākou i ka makaʻu nui i ka maʻi kō. Eia kekahi, ʻoi aku ka maikaʻi ʻaʻole e hoʻohui i nā mea hana ʻē aʻe e like me ka waiūpaka, ka waiʻawaʻawa a me nā mea momona ʻē aʻe iā ia, kahi e hoʻonui ai i ka ʻai o ka calorie.

No laila, ua ʻōlelo ʻia e ʻai i nā aʻa kalo ma ke ʻano he kīʻaha ʻaoʻao a i ʻole he hoʻokahi ʻai starchy i ka lā me nā huaʻai. Mālama kēlā i ka ʻai me ka hana ʻole i ka nui o nā calorie.

ʻO nā kumu lāʻau ʻo Roaro (Arbi)

ʻO kekahi o nā ʻano aʻa kalo ^[17] piha i kahi kemikala liʻiliʻi, aniani, e like me ka maka maka a i ʻole kuke ʻia. Kapa ʻia kēia mea he calcium oxalate a hana ia me he pesticide maoli. Hiki i ka ʻai ʻana o ke aʻa kalo maka ʻole a moa ʻole paha ke haki i kēia mau kemikali, a manaʻo paha ʻoe i ke kui kele e like me ka sensation i ka ʻāʻī a me ka waha, a no laila nui ka ʻili.

ʻO ka ʻai ʻana o ka oxalate hiki ke alakaʻi i ka hoʻokumu ʻana i ka pōhaku kōhaka i ka poʻe koʻikoʻi loa. Pēlā ke kuke ʻana i ke kalo me ke kūpono ke pale maʻalahi i kēia. I ke kīʻaha Hawaiʻi ʻo Poi, hoʻomoʻa ʻia ke kalo ma mua o ka ninini ʻana i loko o ka pala. Kuhi ʻia ka lau no 45 mau minuke a me nā corms no hoʻokahi hola, e luku i nā mea ʻino āpau.

Nānā i nā ʻatikala

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[3]ʻO kaʻuala, uala, kalo maikaʻi no nā diabetes. ʻAha Kūkākūkā Pilipino no ka ʻimi noiʻi olakino a me ke kūkulu ʻana.
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[5]Baião, D., de Freitas, C. S., Gomes, L. P., da Silva, D., Correa, A., Pereira, P. R., Aguila, E.,… Paschoalin, V. (2017). ʻO Polyphenols mai ke aʻa, Tubercles a me nā palaoa i ʻoki ʻia ma Brazil: ʻO ke ʻano kemika a me ka meaʻai a me ko lākou hopena i ke olakino a me nā maʻi. Nutrients, 9 (9), 1044.
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