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Afai na e alu i se faleoloa, e tatau ona e vaʻaia karoti i le tele o lanu e pei o moli, paʻepaʻe, lanu viole, mumu ma samasama. Poʻo le a lava o latou lanu, o ituaiga uma o kāloti e mauoa i meaʻai, ae maise lava o karoti lanu viole o loʻo tumu i antioxidants.
O karoti totoina e mafai ona faʻamalamalamaina i ni vaega taua se lua: o karoti e faʻataʻitaʻi i Sasaʻe (lanu viole ma le karama samasama) ma le karoti e fai ma papalagi (moli, mumu, samasama ma paʻu karoti) [1] . I aso nei, o karoti ituaiga i Sasaʻe ua suia e karoti fai sisifo [lua] .
O le mea e malie ai, o kāloti na paʻepaʻe pe lanu viole i le lanu. Ma o nei onapo aso-o karoti-lanu karoti e masani ona tatou vaʻaia i faleoloa e foliga mai na atiaʻe ona o le fesuiaʻiga o ituaiga mai se fou ituaiga o samasama kāloti.
O karoti lanu viole o se mea lelei lea e maua mai ai vaitamini ma minerale ma o loʻo iai ni vailaʻau malosi e faʻaigoaina o anthocyanins e iai ni aafiaga lelei i lou soifua maloloina. [3] .
I lenei tusitusiga, o le a tatou suʻesuʻe ai le soifua maloloina penefiti o karoti lanu viole ma auala e faʻaumatia ai.
Faʻamatalaga paleni o kālila papalava
O ituaiga uma o kāloti e mauoa i meaʻai eseese e pei o le vitamini A, vitamini C, vitamini B6, vitamini E, vitamini K, alava, potasiuma, phosphorus, riboflavin, niacin, thiamine, iron ma calcium.
Ae ui i lea, o karoti lanu viole o loʻo iai le maualuga o faʻatonuga o anthocyanins e maua ai fualaʻau ma fualaʻau lo latou lanu viole. O pateta lanu viole, kapisi lanu viole, vine uli, palama, isalaelu ma fualaʻau o nisi ia o fualaʻau lanu viole ma fualaʻau o loʻo iai le maualuga o le anthocyanin. Anthocyanins o lanu lanu vai-soluble pigment o le vaega phenolic o antioxidants e faʻamanuiaina lou soifua maloloina i le tele o auala [4] [5] .
Faʻamanuiaga ole Soifua Maloloina O Karoti Pepe
1. E ono fesoasoani ile paʻu pauna
O le faʻaumatiaina o karoti lanu viole e mafai ona faʻamalieina ai oe mo se taimi umi ma faʻaititia ai lou fia 'ai, faʻafetai i ona alava [6] . O se suʻesuʻega ile 2016 na faʻaalia ai o tagata e faʻaaogaina tele meaʻai e faʻaaoga i le anthocyanin e ono fesoasoani ile puleaina ole mamafa ma puipuia le lapoʻa [7] .
2. E ono faʻaititia le faʻamaʻi ole metabolic syndrome
Metabolic syndrome o se vaega o tulaga e faʻateleina ai le ono maua i le maʻisuka, maʻi fatu ma le afaina. O se suʻesuʻega na lomia i totonu o le The British Journal of Nutrition, na maua ai, o le maualuga-gaʻo, o gaʻo maualuga, na fafagaina ai isumu na tupu ai le toto maualuga, o le ate fibrosis, o le cardiac fibrosis, o le faʻaletonu o le kulukose ma le gaʻo o le manava na tuʻuina i le sua o le karoti papoti, na mafua ai ona faʻaleleia atili. Ole faapalepale ole kulukose, ole fatu ole fatu ma le ate na mafua mai ile gaioiga ole vailaʻau ole anthocyanins ole antiscyanins [8] .
3. Faʻaititia le maualuga ole suka
O le iai o anthocyanins i karoti lanu viole e mafai ona faʻaititia ai le aʻafia o faʻamaʻi ole fatu e ala ile faʻamautinoa o le maualuga o lou tulaga ole kolisi. Anthocyanins ono fesoasoani e tuʻu i lalo le leaga kolesterol ma faʻateleina lelei kolesterol [9] [10] .
4. Tulaga maualalo o le puta o le manava
O le faʻamaʻi o le manava o le manava (IBD) o se faʻalu faamalu faʻaaoga e faʻamatala ai tulaga e mafua ai le mumū masani i le digestive tract.
Manu ma suʻesuʻega-paipa suʻesuʻega ua faʻaalia mai o karoti lanu viole e mafai ona faʻaleleia atili ai nisi tulaga o le puta o le manava (IBD), e pei o le ulcerative colitis. O se suesuega na lomia i le 2018 i le Preventive Nutrition and Food Science na lipotia ai o isumu ma le colitis na fafagaina i le pauta karoti pauta, ma na mafua ai le taua tele o le mumu. [sefulu ma le tasi] .
O le isi suʻesuʻega na lolomiina i le tusi talaaga o Meaʻai ma Galuega na faʻaalia ai aʻafiaga o karoti lanu viole e faʻaaoga i le anthocyanin i le tuʻuina i lalo ole mumu e fesoʻotaʻi ma le IBD [12] .
5. E ono faʻaititia le aʻafia ile maʻi suka
O le puta tele poʻo le ova tele e faʻateleina ai le ono maua i le maʻi suka. Ma ua faʻaalia i suʻesuʻega le faʻateleina o le taumafa o meaʻai i anthocyanins e mafai ona fesoasoani i le puleaina ma le puipuia o aʻafiaga o le maʻisuka [13] [14] .
6. E mafai ona faʻatautaia le kanesa o le kanesa
O karoti lanu viole e maualuga i anthocyanins o loʻo faʻaalia ai le teteʻe ile kanesa. O se suʻesuʻega i le 2018 na faʻaalia ai isumu na faʻaalia i le faʻatupuina o le kanesa na fafagaina se taumafataga faʻaopopo ma le karoti karoti, na mafua ai le faʻaititia o le kanesa. [sefulu ma le lima] .
O le isi suʻesuʻega lolomiina i le World Journal of Gastroenterology na faʻailoa mai ai o le tele o fualaʻau fualaʻau ma fualaʻau e faʻaititia ai le aʻafia o le kanesa o le kolone. [16] .
7. Lower Alzheimer's faʻamaʻi lamatiaga
Ua faʻaalia mai i suʻesuʻega, o anthocyanins e aoga tele i le puipuia mai faʻaletonu o le neurodegenerative pei o le faʻamaʻi o le Alzheimer ma e mafai ona fesoasoani e faʻaleleia atili le mafaufau. [17] .
Auala e Faʻaopopo ai Karoti Puli i Lau Taumafa
- Grate pe tata le karoti viole ma faʻaopopo i au salati.
- Faʻamisi karoti lanu viole ma le suauʻu olive, pepa ma le masima.
- Faʻaopopo i au sua ma lamolemole.
- Grate latou ma faʻaopopo i au ipu suamalie.
- Kuka karoti lanu viole ma faʻaopopo i le hummus.
- Faʻaopopo karoti lanu viole i supo, stews, broths, mix-fries ma isi ipu.
Ata faʻasino: TimesofIndia
Fua o karoti lanu viole
O karoti lanu viole na tunu ma uliuli sesame dukkah [18]
Vaega:
- 900 gm lanu viole karoti, afa faʻasolosolo umi
- 4 pululamu pulupulu, fofoʻe
- 3 fualaʻau fou thyme
- 3 kulimi suauʻu olive faʻaopoopo
- ¼ tsp masima
- 1 kulimi fatu uliuli sesame
- ¼ ipu vavaeina lelei pistachios
- 1 tsp efuefu koriander
- 1 tsp efuefu kumina
Metotia:
- Fufulu muamua le ogaumu i le 400 tikeri Fahrenheit. Tuʻu i luga o le apa tao se pepa iila poʻo se pepa.
- Tuʻu karoti, kaliki ma lau i luga o le apa. Sulu 2 kulimi suauʻu olive ma vaitau ma le masima. Faafefiloi lelei le paluga ma tunu mo le 25 i le 30 minute seʻi vagana ua liu palu karoti. Ona tiaʻi lea o lau pese.
- I le taimi nei sauni le dukkah i le faʻaopopoina o pistachios, sesame fatu, coriander ma kumina efuefu ma masima i se apa ma kuka mo 2-4 minute seʻia mafanafana ma manogi.
- I luga o se ipu, tuʻu ai kāloti ma kaliki. Sasaʻe 1 kulimi suauʻu olive ma sausau i luga le dukkah.
