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Tatau Matamata

Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Neha Ghosh E Neha Ghosh ia Novema 7, 2019

Talu mai laititi, o tatou matua na fai mai ia tatou o karoti e lelei mo o tatou mata, ma e mautinoa lava latou. Kāloti o se tasi o fualaʻau maloloina e sili ona maloloina latou o se lelei faʻavae o laʻau toto pei o beta-carotene, alpha-carotene, lycopene, lutein, anthocyanins, ma polyacetylenes ^[1] .

Karoti e eseese lanu e pei o mumu, samasama, lanu viole, moli, ma paʻepaʻe. O karoti lanu moli e suamalie, malulu ma manogi. O latou lanu moli moli e sau mai le beta-carotene, o se vailaʻau e suia e lou tino i le vailaʻau A.

Ituaiga O kāloti

1. Chantenay kāloti

2. Karoti malo faʻamalosi

3. Karoti Nantes

4. karoti Danvers

5. Pepe karoti

6. Kareti paneta

Taua o Meaʻai paleni

100 g o kāloti o loʻo iai le 88.29 g vai, 41 kcal malosiaga ma e iai foʻi:

0.93 g porotini
0.24 g gaʻo
9.58 g suka gaʻo
2.8 g alava
4.74 g suka
33 mg kalisiu
0.30 mg uʻamea
12 mg magnesium
35 mg posokoro
320 mg potassium
69 mg sodium
0.24 mg sima
5.9 mg vitamini C
0.066 mg thiamin
0.058 mg riboflavin
0.983 mg niacin
0.138 mg vitamini B6
19 mcg folate
16706 IU vitamini A
0.66 mg vitamini E
13.2 mcg vitamini K

Soifua Maloloina penefiti o kāloti

1. Fesoasoani ile paʻu pauna

Kāloti e maualalo kalori ma alava pe a 'aʻai o se vaega o au meaʻai faʻateleina le lagona o le' atoʻatoa ma faʻaititia calorie faʻaaogaina i isi taumafataga ^[lua] . Afai la, afai o loʻo e fuafuaina e faʻaalu le pauna, faʻaopopo karoti i lau taumafataga.

FAITAU FOI: Fua o le sua o le karoti moli | Fua fua o le sua o le paʻu o le tino | Fua o le Suavai Suka maloloina

2. Faʻamalosia le soifua maloloina o le fatu

O karoti e tuʻuina ifo le leaga o le cholesterol ma faʻatele ai le lelei o le kolesterol, e faʻaititia ai le faʻamaʻi o le fatu ma afaina ai. O nei veggies o se lelei mafuaʻaga o alava ma antioxidants pei o carotenoids, vitamini C ma polyphenol e fesoasoani i le fatu soifua maloloina ^[3] .

3. Tulaga lamatia o le kanesa

Karoti maua le mafai e tuʻu i lalo le aʻafiaga o ituaiga eseese o kanesa pei o le mama, prostate, kolone, ma manava kanesa ^[4] . Fai mai se suʻesuʻega, o le iai o carotenoids i kāloti ua lauiloa e puipuia ai mai le kanesa o le mama ma le kanesa o le susu ^[5] , ^[6] . O le isi suʻesuʻega na faʻaalia ai le fesoʻotaʻiga i le va o le inuina o karoti ma le lamatiaga o le kanesa o le kolone ^[7] .

4. Faʻaitiitia le toto

Kāloti o se sili sili lelei puna o potassium, lea fesoasoani i le malolo ai le feteʻenaʻi i le toto ala ma alatoto, ma faʻateleina toto faataamilo ma maualalo maualuga toto maualuga ^[8] . Ole toto maualuga e mafua ai le oso o le fatu ma afaina ai.

Punavai: ^[13] , ^[14] , ^{[sefulu ma le lima]} , ^[16] , ^[17]

5. E mafai ona taofiofia le maʻisuka

O karoti ua faʻatumuina tumu i mea e faʻataʻitaʻiina ma vailaʻau e fesoasoani i le faʻatonutonuina o le suka i le toto. Ae faimai foi Harvard Health, o le glycemic index (GI) o karoti o le 39, e matua maualalo lava ma mafua ai le maualalo o le maualuga o le suka i le toto.

6. Taulaʻi lelei le vaai

Laʻititi vitamini A tulaga i le tino faʻateleina le tulaga lamatia o le po tauaso. O le faʻaaogaina o karoti na fai mai e tuʻu ai i lalo le aʻafiaga o le tauaso i le po ma le paʻu o le macular e faʻatatau i le matua. ^[9] , ^[10] .

7. Faamalosia le puipuiga puipuia

Kāloti o se lelei mafuaʻaga o vitamini C, o se vai-soluble antioxidant e fesoasoani i le faʻamalosia o le immune system, ma puipuia ai faʻamaʻi tumau ma faʻaititia le ogaoga o malulu ma fulū. ^{[sefulu ma le tasi]} .

8. Faʻaleleia le soifua maloloina o le paʻu ma le laulu

O le maualuga o le vaitamini A e maua i kāloti e saofaga i le paʻu soifua maloloina e ala i le faʻamalosia o le ola maloloina sela gaosia e fesoasoani e faʻamalosia le paʻu ia maloloina ma maloloina. E manaʻomia foʻi le vailaʻau A mo le tupu o lauulu ma puipuia le gagau o lauulu.

Malosiaga ono afaina ai kāloti

Kāloti e saogalemu e 'aʻai, peitaʻi, o se suʻesuʻega ua faʻaalia ai o kāloti e ono mafua ai poleni e fesoʻotaʻi ma faʻamaʻi, e ono mafua ai lou gutu i le mageso ma fulafula. ^[12] .

Fua o karoti

1. Gajar ka halwa fua

Fa. Karoti kheer fua

Vaʻai Tusitusiga Faʻasino

[1]Sharma, K. D., Karki, S., Thakur, N. S., & Attri, S. (2012). Vailaʻau vailaʻau, aoga mea totino ma gaioiga o karoti-a toeiloiloina Faʻasalalau talaʻaga o meaʻai faʻasaienisi ma tekonolosi, 49 (1), 22-32.
[lua]Moorhead, S. A., Welch, R. W., Barbara, M., Livingstone, E., McCourt, M., Burns, A. A., & Dunne, A. (2006). O aʻafiaga o le alava i totonu ma le faʻatinoina o karoti i le faʻamalieina ma isi inuina mulimuli ane pe a 'aʻai o se vaega o se paluga meaʻai. British Journal of Nutr, 96 (3), 587-595.
[3]Nicolle, C., Cardinault, N., Aprikian, O., Busserolles, J., Grolier, P., Rock, E., ... & Rémésy, C. (2003). Aʻafiaga o le karoti i luga o le toto o le metabolism ma luga o le antioksidan tulaga i le gaʻo fafagaina o le toto.European journal o meaʻai, 42 (5), 254-261.
[4]Wu, K., Erdman, J. W., Schwartz, S. J., Platz, E. A., Leitzmann, M., Clinton, S. K., ... & Giovannucci, E. (2004). Plasma ma dietary carotenoids, ma le lamatiaga o le kanesa o le prostate: o se suʻesuʻe tulaga-pulea suʻesuʻega.Cancer Epidemiology and Prevention Biomarkers, 13 (2), 260-269.
[5]Gallicchio, L., Boyd, K., Matanoski, G., Tao, X., Chen, L., Lam, T. K., ... & Herman, J. G. (2008). Carotenoids ma le lamatiaga o le atiaʻe o le kanesa kanesa: o se iloiloga faʻasolosolo O le tusi talaaga a Amerika o falemaʻi taumafa, 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). Faʻalauiloa carotenoids ma lamatiaga o le kanesa o le susu: faʻavasega suʻesuʻega o valu suʻesuʻega suʻesuʻega. Faʻasalalauga a le National Cancer Institute, 104 (24), 1905-1916.
[7]Okuyama, Y., Ozasa, K., Oki, K., Nishino, H., Fujimoto, S., & Watanabe, Y. (2014). Fetuunaʻiga i le va o faʻavasega serum o zeaxanthin ma isi carotenoids ma colorectal neoplasm i Iapani. Faʻavaomalo faʻavaomalo faʻafomaʻi oncology, 19 (1), 87-97.
[8]Krishna, G. G. (1990). Aʻafiaga o le faʻaaogaina o le potassium i luga o le toto.Journal o le American Society of Nefrology, 1 (1), 43-52.
[9]Lindeboom, G. A. (1984). Talaʻaga taua i le togafitiga o le tauaso o le po.Clio medica (Amsterdam, 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). Faʻatasiga i le va o le va feololo o le macular degeneration ma le lutein ma le zeaxanthin i totonu o le Carotenoids i le Age-related Eye Disease Study (CAREDS): suesuega faʻaopoopo o le Women's Health Initiative.
[sefulu ma le tasi]Carr, A., & Maggini, S. (2017). Vitamini C ma le puipuia o le tino. Nutrients, 9 (11), 1211.
[12]Ballmer-Weber, B. K., Wüthrich, B., Wangorsch, A., Fötisch, K., Altmann, F., & Vieths, S. (2001). Carrot allergy: lua-tauaso, placebo-pulea meaʻai luitau ma faʻailoaina o allergens. Tusi faʻamaʻi o allergy ma togafitiga o tui puipuia, 108 (2), 301-307.
[13]https://mavcure.com/carotenemia/
[14]https://www.walmart.ca/en/ip/carrots/6000196795077
[sefulu ma le lima]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/