Carrots Purple: Uru Ahụike, Eji na Ntụziaka

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Ọ bụrụ na ị gara n’ụlọ ahịa nri, ị ga-ahụrịrị carrots dị iche iche dị ka oroma, ọcha, odo odo, ọbara ọbara na odo. Ihe ọ bụla agba ha dị, ụdị karọt niile bara ọgaranya na nri, ọkachasị karọt na-acha odo odo nke jupụtara na antioxidants.

A pụrụ ịkọkọta karọt ndị a zụlitere n'ime ìgwè abụọ: Eastern-type carrots (karọt na-acha odo odo na karọt na-acha odo odo) na Western-type carrots (oroma, ọbara ọbara, odo na ọcha ọcha) [1] . Ka ọ dị ugbu a, ụdị karọt ndị dị n'Ebe Ọwụwa Anyanwụ anọchiwo ụdị carrots ndị dị n'Ebe Ọdịda Anyanwụ [abụọ] .

N'ụzọ na-akpali mmasị, na mbụ karat na-acha ọcha ma ọ bụ na-acha odo odo na agba. Na karọt nke oge a na-acha mmanụ agba nke anyị na-ahụkarị na ụlọ ahịa nri nwere ike mepụtara n'ihi mkpụrụ ndụ mkpụrụ ndụ sitere na ụdị ọhụrụ edo edo.

Achịcha na-acha odo odo bụ ezigbo ihe na-enye vitamin na mineral ma nwee antioxidants dị ike a na-akpọ anthocyanins nke nwere mmetụta dị mma na ahụike gị. [3] .

esi wepụ tan na ụkwụ

Ke ibuotikọ emi, anyị ga-inyocha ahụ ike uru nke-acha odo odo carrots na ụzọ isi na-a consụ ha.

Ozi na-edozi aru nke Purple Carrots

Carrotsdị karọt niile bara ọgaranya na nri dị iche iche dịka vitamin A, vitamin C, vitamin B6, vitamin E, vitamin K, fiber, potassium, phosphorus, riboflavin, niacin, thiamine, iron na calcium.

Otú ọ dị, karọt na-acha odo odo nwere nnukwu anthocyanins nke na-enye mkpụrụ osisi na akwụkwọ nri na-acha odo odo. Pọpụl pọpụl, pọpu na-acha odo odo, mkpụrụ vaịn ojii, plums, eggplant na blakberị bụ ụfọdụ mkpụrụ osisi na-acha odo odo na akwụkwọ nri nwere ọdịnaya anthocyanin. Anthocyanins nwere agba ndị nwere mmiri na-agba mmiri nke so na otu phenolic nke antioxidants nke baara ahụike gị n'ọtụtụ ụzọ [4] [5] .

Uru Ahụike Nke Purple Carrots

1. Nwere ike inye aka na ọnwụ ọnwụ

Iri karọt na-acha odo odo nwere ike ime ka ị nwee afọ ojuju ogologo oge ma belata agụụ gị, n'ihi ọdịnaya eriri ya [6] . Nnyocha e mere na 2016 gosiri na ndị mmadụ na-eri nri ndị ọzọ anthocyanin nwere ike inye aka na njikwa oke ma gbochie oke ibu [7] .

ka esi ewepu ntachu n'onwe

2. Nwere ike belata ihe egwu ọrịa metabolic

Ọrịa Metabolic bụ otu ọnọdụ nke na-eme ka ọrịa shuga, ọrịa obi na ọrịa strok bawanye. Otu nnyocha e bipụtara na The British Journal of Nutrition chọpụtara na nnukwu-carbohydrate, nri nwere abụba na-enye nri oke mepụtara ọbara mgbali elu, imeju fibrosis, gbasara obi obi, enweghị ike glucose na abụba abdominal e nyere ihe ọ carụ juiceụ karọt na-acha odo odo, nke rụpụtara na mmelite na ndidi glucose, usoro obi na imeju imeju na ọrụ n'ihi antioxidant na mgbochi mkpali Njirimara nke anthocyanins [8] .

3. Belata ogo cholesterol

Ọnụnọ nke anthocyanins na karọt na-acha odo odo nwere ike belata ihe ize ndụ nke ọrịa obi site na ịchekwa ọkwa gị cholesterol. Anthocyanins nwere ike inye aka belata cholesterol ọjọọ ma bulie ezigbo cholesterol [9] [10] .

4. Ala mkpali nsia ọnọdụ

Ọrịa bowel inflammatory (IBD) bụ okwu nche anwụ nke eji kọwaa ọnọdụ ndị na-akpata mbufụt na-adịghị ala ala na tract.

otu esi eji oven microwave maka achicha

Ihe omumu nke umu anumanu na ule egosiputara na karọt na-acha odo odo nwere ike ime ka onodu obi ojoo (IBD) di nma, dika ulcerative colitis. Nnyocha 2018 nke e bipụtara na Mkpụrụ Nri na Nri Na-eri Ihe na-akọ na ụmụ oke nwere colitis na-enye ntụ ntụ karọt na-acha odo odo, na-akpata oke nbelata mbufụt iri na otu .

Nnyocha ọzọ e bipụtara na akwụkwọ akụkọ Food and Function gosipụtara mmetụta nke carrots anthocyanin-ọgaranya na-acha odo odo na iweda mbufụt metụtara IBD [12] .

5. Nwere ike belata ihe egwu shuga

Ibu ma ọ bụ ibubiga ibu ókè na-eme ka mmadụ nwee ike ịrịa ọrịa shuga. Nnyocha egosiwo na ịba ụba oriri nke ọgaranya anthocyanins nwere ike inye aka na ijikwa na igbochi ihe ize ndụ nke ọrịa shuga [13] [14] .

mmanụ aṅụ na yabasị maka ntutu isi

6. Nwere ike ijikwa ihe egwu kansa

Achịcha odo odo dị elu na anthocyanins nke na-egosipụta ihe mgbochi ọrịa kansa. Nnyocha e mere na 2018 gosiri oke ndị e kpughere na ngwongwo na-akwalite ọrịa kansa na-eri nri agbakwunye na wepụ karọt na-acha odo odo, nke mere ka ọ belata mmepe nke ọrịa kansa [iri na ise] .

Nnyocha ọzọ e bipụtara na World Journal of Gastroenterology gosipụtara na iri mkpụrụ osisi na-acha odo odo na akwụkwọ nri na-ebelata ihe ize ndụ nke kansa cancer. [16] .

7. Obere nsogbu Alzheimer nwere

Nnyocha egosiwo na anthocyanins dị irè na ichebe megide nsogbu nhụjuanya neurodegenerative dị ka ọrịa Alzheimer ma nwee ike inye aka melite ọrụ ntụgharị uche [17] .

Ayszọ ị ga-esi tinye carrots na-acha odo odo na nri gị

• Grate ma ọ bụ gbue karọt na-acha odo odo ma gbakwunye salads gị.
• Sauté carrots na-acha odo odo na mmanụ oliv, ose na nnu.
• Tinye ha na juices na smoothies gi.
• Ghee ha ma tinye na nri gị dị ụtọ.
• Esi nri na-acha odo odo carrots ma gbakwunye na hummus.
• Tinye karọt na-acha odo odo na ofe, nri, broth, bido-fries na efere ndị ọzọ.

Ihe onyonyo: TimesofIndia

Ntụziaka Carrots

Asara n'ọkụ-acha odo odo carrots na nwa sesame dukkah [18]

Efrata:

• 900 gm odo odo, ọkara ogologo
• 4 garlic cloves, peel
• 3 sprigs ohuru thyme
• 3 tbsp mmanụ oliv na-amaghị nwoke
• Tsp nnu
• 1 tbsp mkpụrụ osisi sesame
• ¼ Iko pistachio nke ọma
• 1 tsp coriander ntụ ntụ
• 1 tsp cumin ntụ ntụ

Usoro:

otu esi edozi ara saggy

• Kpochapu oven na 400 degrees Fahrenheit. Tinye mpempe akwụkwọ ma ọ bụ akwụkwọ akpụkpọ anụ na pan pan.
• Debe karọt, galik na thyme na pan. Mee mmanu mmanu mmanu mmanu 2 na mmanu oliv na nnu. Ghichaa ngwakọta ahụ nke ọma ma ghee ya ruo minit 25 ruo 30 ruo mgbe karọt ahụ ga-agbanwe. Wee tufuo thyme.
• Ka ọ dị ugbu a kwadebe dukkah site na ịgbakwunye pistachios, mkpụrụ osisi sesame, coriander na cumin ntụ na nnu na pan ma sie ya maka minit 2-4 ruo mgbe ọkụ na-esi ísì ụtọ.
• Na efere, tinye karọt na galik. Mee mmanu oliv 1 tbsp ma fesaa dukkah na ya.

Ihe onyonyo: Eatingwell

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