11 Fantastic Nutritional Soifua Maloloina Faamanuiaga o Taro Root (Arbi)

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Talo aʻa (Arbi) auai i ituaiga ^[1] Colocasia ma le aiga o Araceae ma e tele na maua i Saute Tutotonu o Asia, o le Penina o Malay ma Initia. Na salalau taimi i Saute Sasaʻe o Asia, Iapani, Saina, Pasefika ona sosoʻo ai lea ma Arabia, Aferika. O le mea lea, o lenei ua avea o se pan-tropical faʻatoʻaga e tufatufaina ma galueina i soʻo se mea.

Talo o se tumau, mutia laau toto mauaina le maualuga o le tasi i le lua mita. E i ai lona corm-pei fausaga, mai aʻa tupu aʻe i lalo o ia o se fibrous aʻa aa, lea e na o le mita i lalo o le eleele luga. O corms e lapoʻa ma paʻu ma e manatu e 'aʻai.

Taua o Meaʻai a Taro Root (Arbi)

100 kalama o le talo (Lehua) aofia ai tusa ^[lua]

372.6 kalori o le malosi ma minute faʻamau o fructose (0.1 kalama), kulukose (0.1 kalama), thiamine (0,05 kalama), riboflavin (0,06 kalama), niacin (0.64 kalama), metala paʻepaʻe (0.17 kalama), kopa (0.12 kalama) ma boron (0.12 kalama).

• 1.1 kalama porotini
• 0.2 kalama gaʻo
• 1 kalama lefulefu
• 3.6 kalama alava
• 19.2 kalama maseta
• 1.3 kalama soluble alava
• 15 milligrams vitamini C
• 38 milligrams kalisiu
• 87 milligrams phosphorus
• 41 milligrams magnesium
• 11 milligrams sodium
• 354 milligrams potassium
• 1.71 milligrams uʻamea.

100 kalama o le talo (Lehua) aofia ai tusa

468 kalori o le malosi ma minute faʻamau o fructose (0.2 kalama), kulukose (0.2 kalama), thiamine (0.07 kalama), riboflavin (0.05 kalama), niacin (0.82 kalama), metala paʻepaʻe (0.21 kalama), 'apamemea (0.10 kalama) ma boron (0.09 kalama).

• 1.9 kalama porotini
• 0.2 kalama gaʻo
• 1.8 kalama lefulefu
• 3.8 kalama alava
• 23.1 kalama masoa
• 0.8 kalama soluble alava
• 12 milligrams vitamini C
• 65 milligrams kalisiu
• 124 milligrams phosphorus
• 69 milligrams magnesium
• 25 milligrams sodium
• 861 milligrams potassium
• 1.44 milligrams uʻamea.

Soifua maloloina aoga o Taro Root (Arbi)

1. Faapaleni suka i le toto

Tagata e 'ai meaʻai ma le maualalo glycemic index maua itiiti avanoa o le maua i faʻamaʻi fatu ma ma suka. O le talo e maualalo lona glycemic index, e masani ona fesoasoani i tagata mamaʻi suka e faʻatonutonu o latou toto ^[3] suka lelei. O le tino tumau ua faʻateleina a o le toto kulukose toto tumau i le faʻafaigofie, latou te le paʻuʻu lalo lalo tele o se faʻaiuga o le inisalini gaosina.

O le talo aʻa e fesoasoani foi i le paleni o le toto suka i le maualuga na te aumaia i lalo ma faʻatonutonu lipids ma triglycerides, faʻapea ona fesoasoani i le faʻamamaina o le paʻu ma le BMI tausiga. O loʻo lava le aofaʻi o meaʻai e pei ole polotini, calcium, thiamine, phosphorus, riboflavin, niacin ma le vitamini C, e faʻatumauina le lelei o le paʻu ma le soifua maloloina lautele.

2. Faʻaleleia le soifua maloloina o mea taumafa

Talo aʻa e maualuga anotusi alava. O lenei aʻa faʻatoʻaga o se taua mafuaʻaga e faʻaleleia ai digestive soifua maloloina, ona e faʻaopoopoina tele i le tatou nofoa. O lenei lapoʻa e faʻatagaina ai gaioiga faigofie i totonu ole ^[4] manava O le lava faʻaaogaina o alava e fesoasoani i le puipuia o le manava manava ma gofie bowel syndrome. E faʻatonutonuina foi le manaʻomia o meaʻai, pe a tatou lagona e sili atu le atoatoa.

Talu ai e le mafai e lo tatou tino ona faʻaletino lelei alavaʻai poʻo ni maso puipuia, latou te nonofo ai mo se taimi uumi i totonu o tatou gaʻau. E oʻo i le taimi ua latou oʻo atu ai i le kolone, ua foloina latou e microbes, faʻalauiloa lelei le ola lelei o siama.

3. Fesoasoani e puipuia le kanesa

O aʻa o le talo e iai polyphenols o loʻo tuʻufaʻatasia i laʻau o loʻo avea ma faʻamalosi tino o le natura o loʻo iai le tele o mea lelei tau le soifua maloloina, e aofia ai ma le mafai ^[5] puipuia le kanesa. Quercetin o le sili polyphenol maua i taro taro, o se foi taua elemeni o apu, aniani ma ti.

Quercetin mafai ona avea ma 'chemopreventers', aua latou te mafai ona poloka le tuputupu aʻe o kanesa sela. O loʻo i ai ni mea totino e faʻamalosi e puipuia ai soʻo se mea e faʻaleagaina mai le faʻatinoina o le okesene o loʻo i ai sona aafiaga faʻa-apoptotic ^[6] e puipuia le faʻateleina o sela kanesa i laʻasaga eseese. Ile faʻataʻitaʻiga na faia ile suʻega-paipa, o sela talo na mafai ona taofi le tuputupu aʻe o nisi laina ole prostate ma le kanesa o le susu, ae leʻo uma. ^[7]

4. Puipuia faʻamaʻi fatu

Aʻa talo e iai le aofaʻi lelei ole masoa ma meaʻai e fai i meaʻai. Ua fautuaina e fomai le lelei o le taumafaina o alava e puipuia ai mai faamaʻi fatu fatu ma mafuaaga o le tino ^[8] . O le alava e taua tele i le faʻaitiitia o le LDL, o le leaga o le kolesterol. O le faʻamaʻa puipuia na maua o loʻo i ai le talo aa e tele faʻamanuiaga faʻale-metabolic. E faʻaititia ai le tali atu o le tui, faʻaleleia le tino atoa ile tisaini lagona, faʻateleina le faʻamalieina o meaʻai ma faʻaititia ai le teuina o gaʻo. E faʻapea e lelei le tafe o le toto, e aunoa ma le poloka, o le mea lea ia tausi lelei le fatu ma ola lelei.

5. Siitia le puipuiga o le tino

O aʻa o le talo ma isi fualaʻau faʻatoʻaga e taua tele i le faʻateleina o le puipuiga. E tele a latou meaʻai faʻapea le soifua maloloina. O ni vailaʻau e puipuia ai, hypocolesterolemia, immunomodulatory, hypoglycemic ma ^[9] antimicrobial. O nei meatotino uma e mafai ona faʻafetai tele i le bioactive compound o loʻo i totonu o talo, e aofia ai phenolic compound, glycoalkaloids, saponins, phytic acid ma bioactive proteins. O le vailaʻau C o loʻo iai nei e faʻamalosia o tatou tino ma puipuia le tino mai faʻamaʻi masani e pei o le maalili, tale, maʻi fulū, ma isi.

6. Faʻamalosia le tafe toto

O aʻa o le talo e iai le masoa faʻasolo, o le masoa masani lea ^[10] e le faʻafefeina lelei i totonu o le tamaʻi manava ma pasi i le manava tele. O le masoa tetee e galue o se lelei substrate e faʻafaigofieina ai le faʻafefeteina ma gaʻo gaʻo gaʻo. E tele lona faʻamanuiaga tau le soifua maloloina. O le glycemic postprandial ma le inisalini e faʻaititia, o le plasma cholesterol ma triglycerides e tuʻuina i lalo ma faʻaleleia le tino atoa o le inisalini. O le teuina o gaʻo e faʻaititia ma faʻatumauina le saoloto o ala toto e faʻaaoga e laiti avanoa mo poloka.

7. Faʻalauiloa le paʻu maloloina

Vitamini A, vaitamini E ma vailaʻau oʻona ^{[sefulu ma le tasi]} o loʻo i ai i le talo aʻa, lea e faʻamalosia ai le paʻu sili. Uma vitamini ma le antioxidants ua lauiloa e toefaʻafouina le faaleagaina sela ma faʻaititia maanuminumi ma ila i luga o le paʻu. E mafai foʻi ona latou tauivi ma soʻoga leaga o le paʻu ma maua ai le paʻu maloloina. E faia lea i le aʻafia o faʻailoga o le intracellular, o loʻo mafua ai le paʻu o le paʻu. O le mea lea latou te faʻaaogaina ai le puipuiga mai le fula, photodamage poʻo maanuminumi.

8. Fesoasoani ma le leiloa mamafa

Talo aofia ai se lelei pasene o alava. O le faʻaaogaina o alava, soluble poʻo insoluble, ua lauiloa e faʻateleina le maeʻa-taumafataga faʻamalieina ma faʻaititia le fia 'ai ^[12] manaʻoga. O le mafuaʻaga ona o le alava puipuia le mea faʻanatura mai le pipii, ma faia ia avea ma lapisi, e faʻasolosolo lemu le manava, ae faigofie. O meaʻai i meaʻai e fesoasoani ia i tatou e tumau ai i se taimi umi mo se taimi umi ma faʻaitiitia ai kalori.

9. Umia ni meatotino e faʻaumatia

A o le talo e tamaoaiga i ^[13] antioxidants. E masani lava ona fesoasoani ile faifai malie o le soifua matua o sela. Antioxidants toe faʻaleleia sela ua leaga ma suia i latou i sela fou, ma faʻapena ona tausia le tino talavou mo se taimi umi. E mafai foi ona latou tau faʻasaga i ni faʻamaʻi, ae le gata i lea o le ofoina atu o le puipuiga mai ave UV.

10. Faʻalauiloa muscular metabolism

O le talo o se oa tele o le magnesium ma le vaitamini E ^[14] . Ua lauiloa uma i latou e faʻamalosia le metabolism ma faʻatumau le faʻamalositino o maso. Magnesium i meaʻai e mafai ona notch le faʻamalositino tulaga. E mafai ona faʻaleleia le saoasaoa o le saosaoa, osooso faʻatinoga, puʻuina o le malosi, ma isi Vitamini E mafai ona faʻamaonia lelei e feagai ai ma maso vaivai ma contractile ^{[sefulu ma le lima]} meatotino O le talo e iai foʻi gaʻo gaʻo e taua mo le toe faʻamaloloina o maso ma faʻamalosi le tino i se sauniga malosi o le toleniga.

11. Faatumauina se vaʻai lelei

Vitamini A pei beta-carotene ma cryptoxanthin o le sili antioxidants i talo e faʻaleleia ai le vaʻai ma mata atoa soifua maloloina. Vitamini A ua faʻamaonia aoga fesoasoani i lubrication o matutu mata. E faʻaititia ai foʻi le aʻafia o le vaʻai i mata e mafai ona tupu i le paʻu o le macular. Vitamini A faʻatasi ma le lutein e mafai ona fesoasoani e faʻaleleia tulaga mo tagata e leiloa le vaʻai lautele ^{[sefulu ma le lima]} .

Faʻafefea Ona Faʻaofia Taro Root I Meaʻai

O aʻa o le talo e mafai ona tuʻufaʻatasia i meaʻai i le tele o auala. O a latou fasi manifinifi e mafai ona taoina ma fai ma chips. A fasiina i tamaʻi fasi, e mafai ona falai ma faʻafefiloi ma le sosi sriracha. A o latou ofoina nutty tofo ma sina agamalu sina suamalie, e mafai ona faʻaaogaina e sauniuni ai le aʻa o le talo efuefu, ma faʻapipiʻi ai i luga o puta puta, kofe malulu, latte poʻo muffins.

E mafai ona faʻaaogaina se talo i le kari pe na o le papaʻu falai ma pateta. E faʻaaogaina foʻi i totonu o se ipu lauiloa a le Hawaii e taʻua o le Poi, e fofoa ma faʻafofoa, ona faʻapipiʻi ai lea e faʻasusu ma paluga. O le paʻu lava o le talo aʻau e mafai foi ona faʻaaogaina e fai ma mea taua tele a le o le keke taoina, keke poʻo le yoghurt faʻaisa ma le aisa kulimi. O lenei aʻa o loʻo avanoa foi pei o falaoamata i le maketi ma mafai ona faʻaaogaina e faia ai le ofoofogia panikeke.

Aafiaga Itu O Talo Root (Arbi)

Talo aofia ai le tele o gaʻo ma karate. Mālamalama ^[16] e masani ona vaevaeina i kulukose ma liua i le malosi. O le soona faʻaalu o meaʻai i le talo o le a teu ai e le tino e fai ma gaʻo, ma e mafai ona maua ai le mamafa.

O le 'ai tele o meaʻai o loʻo manaʻomia i le aso e tasi, e mafai ai ona faʻatupuina le suka ile toto, ma ono aʻafia ai ile maʻi suka. E le gata i lea, e sili atu le aua le faʻaopopoina o isi mea e pei o le pata, kulimi oona ma isi gaʻo o loʻo iai, e mafai ai ona faʻateleina le aofaʻi o le kalori.

O le mea lea ua fautuaina ai ia 'aʻai aʻa talo a le o se ipu ipu pe na o le tasi le' aʻai masani i le aso faʻatasi ai ma ni fualaʻau. E faʻapaleni le taumafataga e aunoa ma le mamafa i kalori.

Talo Root (Arbi) Allergies

Nisi o ituaiga o aʻa talo ^[17] o loʻo iai se tamaʻi mea, pei ole tioata, i ona foliga mata pe leʻi kuka. O lenei vailaʻau e taʻua o le calcium oxalate ma e galue o se vailaʻau faʻateʻa. O le 'ai mata poʻo le le kukaina o aʻa talo mafai ona gagauina lalo nei vailaʻau, ma oe ono lagona le nila pei o lagona i le faʻaʻi ma le gutu, ma mafua ai tele sosolo.

Faʻaaogaina o oxalate mafai foi ona taʻitaʻia ai fatugaʻo fatu faʻavae i sili malamalama tagata. E faʻapea o le kukaina lelei o talo e faigofie ona puipuia lenei. I totonu o le ipu Hawaii o le Poi, e vela lelei le talo ae leʻi oloina i totonu o le lapisi. O le lau e tatau ona tunu mo le 45 minute ma le corms mo le itiiti ifo i le tasi le itula, e faʻaleagaina uma afaina oona.

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3. [3]O pateta suamalie, manioka, talo lelei mo tagata suka. Filifiliga a Filipaina Mo Soifua Maloloina Suesuega Ma Atinaʻe.
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