7 Pōmaikaʻi Pōmaikaʻi o ke Kalo Root

Anter

• 1. Waiwai me ka puluniu a me nā mea kōkua nui ʻē aʻe
• 2. Hiki ke kōkua i ke kaohi ʻana i ke kō kō
• 3. E hōʻemi paha i kāu maʻi o ka maʻi puʻuwai
• 4. Mei Hāʻawi i nā Pono Anticancer
• 5. E kōkua paha iā ʻoe e lilo i ka kaumaha
• 6. Maikaʻi no kou Gut
• 7. Hiki ke maʻalahi a maʻalahi hoʻi e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO ke aʻa kalo he aʻa aʻa starchy i mahi mua ʻia ma Asia akā ua ʻoluʻolu a puni ka honua.

He ʻeleʻele kona ʻili i waho a me ka ʻiʻo keʻokeʻo me nā kiko kikokiko poni a puni. Ke kuke, loaʻa kahi ʻono ʻoluʻolu a me ke ʻano e like me ka uala.

ʻO ke aʻa kalo kahi kumu nui o ka fiber a me nā meaola ʻē aʻe a hāʻawi i nā ʻano pono olakino hiki ke loaʻa, e like me ka hoʻomaikaʻi ʻana i ka kō kō, ka ʻōpū a me ka olakino puʻuwai.

Eia he 7 mau pono olakino o ke aʻa kalo.

1. Waiwai me ka puluniu a me nā mea kōkua nui ʻē aʻe

Hoʻokahi kīʻaha (132 gram) o ke kalo i hoʻomoʻa ʻia he 187 nā calories - ka hapanui mai nā kalakeke - a ʻoi aku ka liʻiliʻi ma mua o hoʻokahi gram i kēlā me kēia protein a me ka momona (1).

Aia pū kekahi i kēia:

• Puluniu: 6.7 gram
• Manganese: 30% o ka waiwai o kēlā me kēia lā (DV)
• ʻO ka Vitamin B6: 22% o ka DV
• Wikamina E: 19% o ka DV
• Pālima: 18% o ka DV
• Keleawe: 13% o ka DV
• ʻO Vitamin C: 11% o ka DV
• Phosphorous: 10% o ka DV
• Makanekiuma: 10% o ka DV

No laila, loaʻa i ke aʻa kalo nā huina maikaʻi o nā meaola like ʻole ʻaʻole lawa ka poʻe, e like me ka fiber, potassium, magnesium a me nā huaora C a me E ().

Hōʻuluʻulu Manaʻo ʻO ke aʻa kalo kahi kumu maikaʻi o ka fiber a he nui nā wikamina a me nā minelala e nele pinepine ka ʻai ʻAmelika.

2. Hiki ke kōkua i ke kaohi ʻana i ke kō kō

ʻOiai ʻo ke aʻa kalo kahi lauʻai starchy, loaʻa i loko o ʻelua mau ʻano ʻōpelu i pono no ka mālama kō kō ʻana i ke kō: ka puluniu a me ka starch kūpaʻa.

ʻO ka pulupulu kahi pākeke i hiki ʻole i ke kanaka ke ʻeli. Ma muli o ke komo ʻole ʻia, ʻaʻohe ona hopena i nā pae kō kō.

Mālama pū kekahi ia i ka hoʻohiolo a me ka omo ʻana o nā carbs ʻē aʻe, e pale ana i nā kui kō kō nui ma hope o ka ʻai ʻana ().

Ua ʻike nā noiʻi i nā papaʻai kiʻekiʻe-fiber - i loaʻa a 42 mau huna i kēlā lā i kēia lā - hiki ke hōʻemi i nā pae kō kō e ka 10 mg / dl i ka poʻe me ka maʻi diabetes 2 ().

Aia kekahi kalo i kahi ʻano starch kūikawā, i ʻike ʻia ma ke ʻano he starch kūpale, ʻaʻole hiki i nā kānaka ke ʻeli a no laila ʻaʻole hāpai i nā kiʻekiʻe kō kō. Ma kahi o 12% o ka starch i ke aʻa kalo i kuke ʻia he starch kūpaʻa, e hoʻolilo ana i kekahi o nā kumu waiwai ʻoi loa o kēia nutrient ().

ʻO kēia hui pū ʻana o ka starch kūpaʻa a me ka fiber e hana i ke aʻa kalo i koho koho maikaʻi - keu hoʻi no ka poʻe me ka maʻi diabetes (,).

Hōʻuluʻulu Manaʻo Loaʻa i ke aʻa kalo ke olonā a me ka starch kūpaʻa, kahi e lohi ai i ka digestion a hoʻēmi i nā kui kō kō ma hope o ka ʻai ʻana.

3. E hōʻemi paha i kāu maʻi o ka maʻi puʻuwai

ʻO ke olonā a me ke kanake kūpale i ke aʻa kalo ke kōkua pū paha e hōʻemi i kou makaʻi o ka maʻi puʻuwai.

Ua loaʻa kahi noiʻi nui i ka poʻe e ʻai ana i nā fiber he mea haʻahaʻa nā haʻahaʻa o ka maʻi puʻuwai ().

Ua ʻike ʻia hoʻokahi noiʻi no kēlā me kēia 10 g ka puluniu hou aʻe i hoʻopau ʻia i kēlā me kēia lā, ua hoʻemi ʻia ka makaʻu o ka make ʻana mai nā maʻi puʻuwai e 17% ().

Manaʻo ʻia kēia ma muli o kekahi ʻāpana i nā hopena hoʻoliʻiliʻi kolesterol o ka fiber, akā ke hoʻomau nei ka noiʻi ().

Aia ke aʻa kalo ma mua o 6 gram o ka fiber i kēlā me kēia kīʻaha (132 gram) - ʻoi aku ma mua o ʻelua mau manawa o ka nui i loaʻa i ka lawelawe ʻana o ka uala 138-gram - e lilo ana ia i kumu maikaʻi loa o ka fiber (1, 11).

Hāʻawi pū ke aʻa kalo i ka starch kūpale, kahi e hoʻohaʻahaʻa ai i ka kolesterol a ua hoʻopili ʻia i kahi hoʻemi hoʻemi ʻia o nā maʻi puʻuwai (,).

Hōʻuluʻulu Manaʻo Nui ke aʻa o ke kalo i ka fiber a me ka starch kūpale, kahi e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻēmi i kou makaʻi i nā maʻi puʻuwai.

4. Mei Hāʻawi i nā Pono Anticancer

Aia i ke aʻa kalo ke kanu ʻia o nā mea kanu i kapa ʻia he polyphenols i loaʻa nā pono olakino like ʻole, e like me ka hiki ke hōʻemi i ka maka maʻi ʻaʻai.

ʻO ka polyphenol nui i loaʻa i ke aʻa kalo ka quercetin, a aia pū kekahi i nā nui o nā aniani, nā ʻāpala a me nā tī (,).

Ua ʻike ʻia kahi hōʻike-paipu a me nā noiʻi holoholona e hiki i ka quercetin ke hoʻoulu i ka make ʻana o ka maʻi ʻaʻai a hoʻolōʻihi i ka ulu ʻana o kekahi ʻano o nā maʻi maʻi maʻi ().

ʻO ia pū kekahi antioxidant ikaika e pale aku i kou kino mai ka hōʻino nui loa i hoʻohui ʻia i ka maʻi ʻaʻai ().

Ua ʻike ʻia kahi noiʻi-paipu i hiki i ke kalo ke hoʻopau i ka hoʻolaha ʻana o kekahi ʻano o nā puʻukū umauma umauma a me prostate, akā ʻaʻohe noiʻi kanaka i mālama ʻia ().

ʻOiai ke hoʻohiki nei nā aʻo mua ʻana, pono hou ʻia kahi noiʻi e ʻike pono i nā waiwai anticancer o ke kalo.

Hōʻuluʻulu Manaʻo Aia ke aʻa kalo i nā polyphenols a me nā antioxidants e hakakā ai i ka ulu ʻana o ka maʻi ʻaʻai a pale i kou kino mai ka pilikia oxidative. Eia naʻe, pono hou aku ka noiʻi ʻana i kēia wahi.

5. E kōkua paha iā ʻoe e lilo i ka kaumaha

ʻO ke aʻa kalo kahi kumu maikaʻi o ka fiber, i loaʻa iā 6.7 gram i kēlā me kēia kīʻaha (132 gram) (1).

Ua ʻike ʻia kahi noiʻi e pili ana ka poʻe e ʻai i nā fiber hou i ka kaumaha o ke kino haʻahaʻa a me ka momona o ke kino (18).

ʻO kēia paha no ka lohi o ka ʻōpū i ka ʻōpū o ka ʻōpū, nāna e mālama hou i ka lōʻihi a hoʻemi i ka helu o nā calorie āu e ʻai ai a puni ka lā. Ke holo nei ka manawa, hiki i kēia ke alakaʻi i ka hōʻemi kaumaha ().

Loaʻa i nā starch pale i ke aʻa kalo nā hopena like.

Ua ʻike ʻia kahi mau kānaka i lawe i ka mea hoʻopihapiha i loaʻa ka 24 gram o ka starch kūpaʻa ma mua o ka ʻai ʻana i hoʻopau ʻia ma kahi o 6% mau calori liʻiliʻi a loaʻa nā pae o ka insulin haʻahaʻa ma hope o ka pāʻina, hoʻohālikelike ʻia i ka hui hoʻomalu

Ua hōʻike pū ʻia nā noiʻi holoholona i hānai ʻia nāʻiole i nā papaʻaina kiʻekiʻe i loko o ka starch kūpaʻa i hoʻemi ʻia ka momona o ke kino a me ka momona o ka ʻōpū. Manaʻo ʻia he hapa kēia ma muli o ka starch kūʻē e hoʻonui ana i ka momona momona i kou kino, akā pono ka noiʻi hou ().

Hōʻuluʻulu Manaʻo Ma muli o ke kiʻekiʻe o ka fiber a kūpaʻa i ka ʻike, hiki i ke aʻa kalo ke hoʻonui i ka manaʻo o ka piha, hoʻoliʻiliʻi i ka nui o ka ʻai a me ka hoʻonui ʻana i ka momona, hiki i ke kaupaona ʻana a hoʻemi ʻia ka momona o ke kino.

6. Maikaʻi no kou Gut

ʻOiai loaʻa ke aʻa kalo i ka nui o ka fiber a me ka starch kūpaʻa, pono paha ia i ke olakino ʻōpū.

ʻAʻole hiki i kou kino ke hoʻoulu a ʻānai i ka fiber a me ka starch kūpale, no laila noho lākou i loko o kou ʻōpū. Ke hiki lākou i kāu kolona, ​​lilo lākou i meaʻai no nā microbes i kou ʻōpū a hoʻoikaika i ka ulu ʻana o nā bacteria maikaʻi ().

Ke hānai kāu ʻōpala ʻōpū i kēia mau olonā, hana lākou i nā waikawa momona momona e hānai i nā hunaola e hoʻopili i kou ʻōpū a mālama iā lākou i ke olakino a ikaika ().

Hoʻokahi o nā noi ʻana i nā puaʻa i ʻike i kaʻai momona i ka starch kūpale i hoʻomaikaʻi i ke olakino kolone ma ka hoʻoulu ʻana i ka hana waikawa momona momona liʻiliʻi a me ka hōʻemi ʻana i nā pōʻino i nā hunaola kolona ().

ʻO ka mea e mahalo ai, ua ʻike ʻia nā noiʻi kanaka i ka poʻe me nā maʻi ʻōpū ʻōpū, e like me ka ulcerative colitis, e loaʻa i nā pae haʻahaʻa o nā momona momona momona i loko o kā lākou ʻōpū ().

Hōʻike kekahi noiʻi e hiki i ka ʻai ʻana i ka fiber a me ka starch kūpaʻa ke hoʻonui i kēia mau pae a kōkua i ka pale ʻana i ka maʻi ʻōpū a me ka maʻi ʻaʻai kolona ().

Hōʻuluʻulu Manaʻo ʻO ka fiber a me ka starch kūpaʻa i ke aʻa kalo i hū ʻia e ka bacteria bacteria e hana i nā waikawa momona momona liʻiliʻi, i pale aku ai i ka maʻi ʻaʻai kolona a me nā maʻi ʻōpū.

7. Hiki ke maʻalahi a maʻalahi hoʻi e hoʻohui i kāu papaʻai

ʻO ke kumu o ke kalo he ʻano starchy a akahai, ʻono iki, ʻano like me ka ʻuala. Hiki ke hoʻohana ʻia i nā ipu ʻono a ʻono hoʻi.

ʻO kekahi mau ala kaulana e leʻaleʻa ai:

• Kāpena kalo: Māhele lahilahi i ke kalo a hoʻomoʻa a iʻa paha i loko o nā ʻoka.
• Poi Hawaii: ʻO ka māhu a me ke kalo mash i loko o kahi puree hue poni.
• Kalo tī: Hoʻohui i ke kalo a hoʻohana paha i ka kalo kalo i ka boba kī no kahi inu poni nani.
• Nā pālule kalo: Hoʻomoʻa i ka palaoa momona i loko o ka palaoa kāwili ʻia no ka meaʻai meaʻai.
• Pāpale kalo: E kāwili i ke kalo i hoʻomoʻa ʻia me nā meaʻai a me nā pā palai a hiki i ka pala.
• I nā soups a me nā stews: E ʻoki i ke kalo i loko o nā ʻāpana a hoʻohana i nā pā brothy.

He mea nui e hoʻomaopopo he ʻai wale nō ke aʻa kalo.

Aia nā kalo maka i nā proteases a me nā oxalates e hiki ai ke ʻō a i ʻole ka wela i loko o kou waha. Hoʻopili ka kuke ʻana i kēia mau hui (27, 28).

Hōʻuluʻulu Manaʻo ʻO ke aʻa kalo he laumania, ʻano starchy a me ka ʻono ʻoluʻolu iki. Hiki ke kuke a leʻaleʻa i nā ipu ʻono a ʻono hoʻi. ʻAʻole pono ʻoe e ʻai i ke aʻa kalo maka no ka mea aia i loko o nā mea hoʻohui e kumu ai i ka ʻū a i ʻole ka wela i loko o kou waha.

Ka Laina Lalo

ʻO ke aʻa kalo he aʻa aʻa starchy me kahi ʻono ʻoluʻolu.

He kumu waiwai nui ia o nā meaola like ʻole ʻaʻole lawa ka nui o ka poʻe, e like me ka fiber, potassium, magnesium a me nā huaora C a me E.

ʻO Taro kahi kumu maikaʻi loa o ka fiber a me ka starch kūpaʻa, kahi e helu ai nā pono o ke olakino, e like me ke olakino o ka puʻuwai, ke kiʻekiʻe o ke kō, ke kaumaha o ke kino a me ke olakino ʻōpū.

Loaʻa i ka kalo ke ʻano like ʻole o nā antioxidant a me nā polyphenols e pale aku ai i ka hōʻino kūwewe manuahi a me ka maʻi ʻaʻai.

Hoʻomaʻa mau i ke aʻa ma mua o ka ʻai ʻana e hoʻopau i nā mea hoʻohui i hiki ke hōʻeha i nā ʻano ʻono maikaʻi ʻole i ka waha.

Ke kuke, ʻo ke kalo kahi meaʻai momona i nā meaʻai momona a ʻono hoʻi.