KĀLOTI: NĀ PŌMAIKAʻI NUTRITIONAL HEALTH, NĀ PILIKIA A ME NĀ RECIPE

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Pono Nānā

Mai Miss

Ka home Ola ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh ma Nowemapa 7, 2019

Mai ka wā kamaliʻi, ua haʻi mai ko mākou mau mākua iā mākou he maikaʻi nā kāloti no ko mākou mau maka, a heʻoiaʻiʻo nō ia. ʻO nā kāloti kekahi o nā mea kanu olakino maikaʻi loa lākou he waiwai maikaʻi o nā mea kanu e like me beta-carotene, alpha-carotene, lycopene, lutein, anthocyanins, a me polyacetylenes ^[1] .

mea holoi lawe lima a me ka mea maloo

ʻO nā kāloti o nā kala like ʻole e like me ka ʻulaʻula, melemele, poni, ʻalani, a keʻokeʻo. ʻO nā kāloti ʻalani ʻalani he ʻono, crunchy a me ka mea ala. ʻO kā lākou ʻalani alani ʻalani mai ka beta-carotene, kahi antioxidant a kou kino i hoʻololi ai i ka huaora A.

Nā ʻano o nā kāloti

1. Kālika Chantenay

2. Kālika Imperator

3. Kāloti Nantes

4. Kālika ʻo Danvers

5. Kāloti pēpē

6. Kāloti honua

Waiwai Nutritional Kāloti

100 g o nā kāloti i loko o 88.29 g wai, 41 kcal ikehu a loaʻa pū kekahi iā lākou:

0.93 g protein
0.24 g momona
9.58 g haʻalā
2.8 g puluniu
4.74 g kō
33 mg kalipuna
0.30 mg hao
12 mg makanekiuma
35 mg phosphorous
320 mg potassium
69 mg paʻakai
0.24 mg kiniki
5.9 mg huaʻai C
0.066 mg thiamin
0.058 mg riboflavin
0.983 mg niacin
0.138 mg wikamina B6
19 mcg folate
16706 IU wikamina A
0.66 mg wikamina E
13.2 mcg wikamina K

Nā Pōmaikaʻi olakino o nā kāloti

1. Kōkua i ka pohō kaumaha

Haʻahaʻa nā kāloti i nā calories a me nā fiber i ka wā e ʻai ʻia ma ke ʻāpana o kāu papaʻai e hoʻonui ai i ka manaʻo o ka piha a hoʻemi i ka lawe ʻana o ka calorie i nā papa hope. ^[elua] . No laila, inā ʻoe e hoʻolālā e lilo i ka kaupaona, e hoʻohui i nā kāloti i kāu pāʻina.

HELUHELU ANA: Kāpena wai ʻalani Kālani | Paina wai momona momona | Meaʻai wai huaʻai olakino

2. Hoʻonui i ke olakino puʻuwai

ʻO nā kāloti e hoʻohaʻahaʻa i ka kolesterol maikaʻi a hoʻonui i ka maikaʻi o ka cholesterol, kahi e hoʻēmi ai i ka makaʻu o ka maʻi puʻuwai a me ka hahau. ʻO kēia mau mea kanu kahi kumu maikaʻi o ka fiber a me nā antioxidant e like me carotenoids, vitamini C a me polyphenol e hāʻawi i ke olakino puʻuwai. ^[3] .

3. Ka pilikia o ka maʻi ʻaʻai haʻahaʻa

Hiki i nā kāloti ke hoʻohaʻahaʻa i ka makaʻu o nā ʻano maʻi ʻaʻai like me ka akemāmā, prostate, kolona, a me nā maʻi ʻōpū o ka ʻōpū. ^[4] . Wahi a kahi noiʻi, ʻike ʻia ke alo o nā carotenoids i nā kāloti e pale aku ai i ka maʻi ʻaʻai a me ka maʻi ʻaʻai umauma ^[5] , ^[6] . Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka loulou ma waena o ka ʻai kāloti a me ka makaʻu o ka maʻi ʻaʻai kolone haʻahaʻa ^[7] .

4. Hoʻoemi i ke kahe o ke koko

ʻO nā kāloti kahi kumu maikaʻi loa o ka potassium, kahi e kōkua ai i ka hoʻomaha ʻana i nā kīʻaha koko a me nā aʻa, a hoʻonui i ke kahe o ke koko a hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko. ^[8] . ʻO ke koko kiʻekiʻe ke kumu o ka puʻuwai a me ka hahau.

Puna: ^[13] , ^[14] , ^{[umikumālima]} , ^[16] , ^[17]

5. Hiki ke kaohi i ka maʻi kō

Hoʻopiha piha nā kāloti me nā phytochemicals a me nā antioxidant e kōkua i ka hoʻoponopono ʻana i ke kō kō. Wahi a Harvard Health, ʻo ka index index glycemic (GI) o nā kāloti he 39, kahi haʻahaʻa loa a kumu e piʻi ai i lalo ke kiʻekiʻe o nā kō glucose.

6. Mālama i ka maka

ʻO nā pae haʻahaʻa vitamona A i loko o ke kino e hoʻonui i ka makaʻu o ka makapō pō. ʻO ka ʻai ʻana i nā kāloti ʻōlelo ʻia e hoʻohaʻahaʻa i ka makaʻu o ka pō makapō a me ka hoʻoliʻiliʻi makula e pili ana i ka makahiki. ^[9] , ^[10] .

7. Hoʻoikaika i ka ʻōnaehana pale maʻi

ʻO ke kāloti kahi kumu maikaʻi o ka wikamina C, kahi anti-soluble antioxidant e kōkua ai i ka hoʻoikaika ʻana i ka ʻōnaehana pale, no laila ke pale nei i nā maʻi maʻi a hoʻoliʻiliʻi i ke koʻikoʻi o ke anuanu a me ka maʻi flu. ^{[umikumākahi]} .

8. Hoʻonui i ke olakino a me ka lauoho

ʻO ka nui o ka wikamina A i loaʻa i nā kāloti e kōkua ai i ka olakino ʻili e ka paipai ʻana i ka hana olakino olakino e kōkua i ka paʻa o ka ʻili a olakino hoʻi. Pono ʻia ka wikamina A no ka ulu ʻana o ka lauoho a pale i ka haki o ka lauoho.

Loaʻa i nā olakino olakino o kāloti

Palekana nā kāloti i ka ʻai ʻana, eia nō naʻe, ua hōʻike ʻia kahi noiʻi i hiki i nā kāloti ke hoʻonā i nā ʻano maʻi āpau e pili ana i ka pollen, ka mea e hoʻonā i kou waha a pehu. ^[12] .

papaʻai papa no ka hoʻēmi kaumaha wikiwiki no ka wahine

Mea ʻAi Kāloti

1. Gajar ka halwa recipe

ʻEhā. ʻ recipelelo kuke carrot kheer

Nānā i nā ʻatikala

[1]Sharma, K. D., Karki, S., Thakur, N. S., & Attri, S. (2012). Hoʻohui kemikala, nā pono hana a me ka hana ʻana o kāloti-a loiloi. Ka Nūpepa o ka ʻepekema meaʻai a me nā ʻenehana, 49 (1), 22-32.
[elua]Moorhead, S. A., Welch, R. W., Barbara, M., Livingstone, E., McCourt, M., Burns, A. A., & Dunne, A. (2006). ʻO nā hopena o ka ʻikepili fiber a me ke ʻano kino o nā kāloti i ka māʻona a me nā mea i lawe ʻia ma hope ke ʻai ʻia ma ke ʻano he ʻāpana o kahi pāʻina hui. ʻO ka British Journal of Nutr, 96 (3), 587-595.
[3]Nicolle, C., Cardinault, N., Aprikian, O., Busserolles, J., Grolier, P., Rock, E., ... & Rémésy, C. (2003). Ka hopena o ka loaʻa ʻana o ke kāloti ma ka metabolism metabolism a me ke kūlana antioxidant i kaʻiole i hānai ʻia me ka kolesterol. Ka puke pai no ka meaʻai nutropean, 42 (5), 254-261.
[4]Wu, K., Erdman, J. W., Schwartz, S. J., Platz, E. A., Leitzmann, M., Clinton, S. K., ... & Giovannucci, E. (2004). ʻO ka Plasma a me nā diet carotenoids, a me ka makaʻu o ka maʻi ʻaʻai prostate: kahi hoʻopaʻa hihia hihia pūnana ʻia. Ka maʻi ʻo Epidemiology a me Preom Biomarkers, 13 (2), 260-269.
[5]Gallicchio, L., Boyd, K., Matanoski, G., Tao, X., Chen, L., Lam, T. K., ... & Herman, J. G. (2008). ʻO Carotenoids a me ka makaʻu o ka ulu ʻana i ka maʻi ʻaʻai māmā: kahi ʻōnaehana loiloi. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino, 88 (2), 372-383.
[6]Eliassen, A. H., Hendrickson, S. J., Brinton, L. A., Buring, J. E., Campos, H., Dai, Q.,… Hankinson, S. E. (2012). Hoʻololi i nā carotenoids a me ka makaʻu o ka maʻi ʻaʻai umauma: ua hōʻuluʻulu ʻimi ʻia o ʻewalu mau pono e aʻo ʻia ana. Ka Nūpepa o ka National Cancer Institute, 104 (24), 1905-1916.
[7]Okuyama, Y., Ozasa, K., Oki, K., Nishino, H., Fujimoto, S., & Watanabe, Y. (2014). ʻO nā hui kūwaha i waena o nā concum serum o zeaxanthin a me nā carotenoids a me nā neoplasm colorectal i Iapana. ʻO ka puke pai kūwaho o ka oncology lapaʻau, 19 (1), 87-97.
[8]Krishna, G. G. (1990). Ka hopena o ka lawe ʻana o ka potassium i ke kaomi koko. Ka Nūpepa o ka ʻAhahui ʻAmelika o nephrology, 1 (1), 43-52.
[9]Lindeboom, G. A. (1984). ʻO nā mea nui loa o ka mōʻaukala i ka mālama ʻana i ka makapō o ka pō. ʻO Clio medica (ʻAmelekona, Netherlands), 19 (1-2), 40-49.
[10]Moeller, S. M., Parekh, N., Tinker, L., Ritenbaugh, C., Blodi, B., Wallace, R. B., & Mares, J. A. (2006). ʻO nā hui ma waena o ka makahiki waena e pili ana i ka degeneration macular a me ka lutein a me ka zeaxanthin i loko o nā Carotenoids i loko o ka Study Disease Study e pili ana i nā makahiki (CAREDS).
[umikumākahi]Carr, A., & Maggini, S. (2017). ʻO ka Vitamin C a me ka hana pale. Nutrients, 9 (11), 1211.
[12]Ballmer-Weber, B. K., Wüthrich, B., Wangorsch, A., Fötisch, K., Altmann, F., & Vieths, S. (2001). Kāleka kāloti: makapō pālua, ʻaʻa ʻaʻa placebo-kāohi ʻia a me ka ʻike ʻana i nā mea āpau. ʻO ka nūhou o nā maʻi āpau a me nā immunology maʻi, 108 (2), 301-307.
[13]https://mavcure.com/carotenemia/
[14]https://www.walmart.ca/en/ip/carrots/6000196795077
[umikumālima]https://www.bbcgoodfood.com/recipes/ginger-orange-glazed-baby-carrots
[16]https://charliesfruitonline.com.au/product/carrots-400g-punnet-purple-carrots/
[17]https://www.foodfidelity.com/simple-smoking-carrots/