John Myers
ʻO kā kāloti kekahi o nā mea kanu kaulana loa. ʻono lākou a hiki ke ʻai pololei ʻia mai kou lima aku. Akā hiki ke hana ʻia i mau salakeke, nā mea kanu, ka wai, a me nā keke i ka manawa ʻole. No ka mea ʻo kā kāloti kekahi o nā kumu nui o nā carotenoids, he olakino maikaʻi loa lākou - ʻoi aku ka nui o ka maka, ka ʻili, a me ka puʻuwai. I ka manawa like, pale lākou i ka maʻi diabetes, arteriosclerosis, a me ke kanesa. Ma ke ala, ʻaʻole loaʻa nā kāloti - ʻike ʻia hoʻi he kāloti - i ka ʻalani wale nō. Loaʻa iā lākou ma ke keʻokeʻo, poni, a aneane ʻeleʻele.
Kāloti - Healing and Leʻaleʻa
I ka hoʻomaka, aia ke kāloti hihiu. E like me nā ʻano kāloti ʻē aʻe, pili ia i ka ʻohana Umbelliferae, e like me ka dill, coriander, a me ka fennel. ʻO ka Hikina Kokoke paha ko lākou ʻāina hānau.
I kēia lā naʻe, hiki ke loaʻa iā ia ma ʻEulopa a pau ma nā ʻaoʻao o nā lau a me nā alanui. Hiki iā ʻoe ke hoʻomaopopo maʻalahi iā lākou me kā lākou pua ʻokoʻa. No ka mea, he kiko ʻeleʻele wale nō ka kāloti hihiu - ʻo ka pua kāloti i kapa ʻia - i waenakonu o kona pua umbel keʻokeʻo hau. No laila ka inoa ʻo kāroti, e like me ka mea i kapa ʻia ma kekahi mau wahi o Kelemānia i kēia lā.
Ua hoʻohana mua ʻia ka kāloti ʻāhiu e ka poʻe Stone Age ma ke ʻano he meaʻai, akā ma ke ʻano he lāʻau lapaʻau. No laila, ua hoʻohana ʻia kona mau lau no nā ʻeha a me nā ʻeha, ʻoiai ʻo kāna mau hua i hoʻohana ʻia ma ke ʻano he lāʻau lapaʻau. ʻO kona aʻa lahilahi, ʻano pole, ma ka ʻaoʻao ʻē aʻe, ua manaʻo ʻia he hōʻailona o ka momona a hoʻohana ʻia ma ke ʻano he aphrodisiac.
Akā ʻoiai ʻaʻole ʻike hou ʻia ka kāloti hihiu a mahalo wale ʻia e nā mea aloha lāʻau hihiu, ua lawe kekahi o kāna mau kaikamahine i ka honua ma ka ʻino.
ʻO ke kāloti (Daucus carota subsp. sativus) - ʻike ʻia hoʻi ʻo carrot garden, carrot, turnip melemele, a kāloti paha - ua puka mai ma ke keʻa ma waena o nā kāloti hihiu a me nā ʻano kāloti ʻē aʻe a ua manaʻo ʻia he mea kanu kaulana loa i ka wā kahiko.
Ke hoʻohālikelike ʻia i kona kupuna, he pono kūikawā ko ke kāloti: ʻoi aku ka nui, ʻoi aku ka momona, a me ke aʻa momona. ʻO kēia beet ke kumu i lilo ai ke kāloti i mea ʻai nui loa ma ʻEulopa ma hope o ka ʻōmato.
Ke piʻi nei nā kāloti kala
Inā nīnau ʻoe i kekahi i kēia lā he aha ke kala o ke kāloti, ʻo ka ʻalani ka pane! ʻAʻole pēlā i nā manawa a pau. No ka mea, ma mua o ka loaʻa ʻana o ka kaulana o ka ʻalani, ʻai ʻia nā kāloti keʻokeʻo, melemele, ʻulaʻula a me ka poni.
ʻOiai keʻokeʻo nā beets o nā kāloti hihiu a me nā kāloti i mahi mua ʻia ma ka ʻāina Mediterranean, ʻo nā ʻano melemele, ʻulaʻula, a me nā ʻano violet ko lākou kumu i Afghanistan. ʻAʻole lākou i hiki i Sepania a me Italia a hiki i ke kenekulia 12. Mai ke kenekulia 16, ʻo nā turnips melemele ka helu helu ʻekahi ma ʻEulopa. Wahi a nā kumu he nui, ua ulu nā kāloti ʻalani mua loa ma Holland i kēlā manawa, i ʻōlelo ʻia e hoʻohanohano i ka ʻohana aliʻi Dutch o Orange-Nassau.
Eia naʻe, he moʻolelo wale nō kēia, no ka mea, ua hōʻike maopopo ʻia e kekahi mau kiʻi kiʻi kahiko e ola ana nā kāloti ʻalani i ka wā kahiko. Pono e ʻōlelo ʻia ʻo ka huaʻōlelo "ʻalani" i hoʻohana wale ʻia i ka 16th century a ua wehewehe mua ʻia me nā adjectives e like me ka melemele-ʻulaʻula a i ʻole melemele ʻeleʻele. Eia nō naʻe, ʻo ka Dutch maoli ka mea i hana i ka inoa no lākou iho ma ke koho ʻana i nā ʻano kāloti ʻalani.
ʻAʻole kaulana kēia mau ʻano ma muli o ko lākou kala, akā no ko lākou ʻono hoʻi, i ka wā o ke kenekulia 19 ua hoʻohana wale ʻia ka beet melemele i mea hānai holoholona, ʻoiai ua poina loa nā kāloti ʻulaʻula a me ka poina. I kēia manawa, ke ulu nui nei nā kāloti o nā kala like ʻole a hāʻawi ʻia i kēia lā - e like me ke kāloti ʻalani i kēlā manawa - e huki nui i ka nānā ʻana ma muli o nā kala i ʻike ʻia he atypical.
Loaʻa ʻia nā kāloti poni ma kekahi mau hale kūʻai kūʻai. Ua kapa ʻia lākou ʻo Purple Dragon, Purple Haze, Lila Luder, a i ʻole Spanish Black.
ʻO nā meaʻai o ke kāloti
E like me ka nui o nā mea kanu, ʻaneʻane 90 ka nui o ka wai i kā kāloti a loaʻa ka waiwai calorific o 109 kJ (26 kcal). ʻOiai ko lākou ʻono maoli, ʻoi aku ka haʻahaʻa o nā kāloti ʻono i nā calorie, me nā kāloti maka i ʻoi aku ka hoʻopiha ʻana ma mua o nā kāloti i kuke ʻia. 100 g o nā kāloti hou he poepoe:
No 100g kāloti:
- Waiwai Calorific: 26 kcal / 109 kJ
- Nā kalapona: 4.8 g (ʻo ia nā kō: 2 g)
- Puluniu: 3.6 g
- Paena: 1 g
- Momona: 0.2g
ʻO ka glycemic index o nā kāloti
Ua kaulana ka glycemic index (GI) o ka meaʻai ma ke ʻano he ʻāpana o ka meaʻai glycemic i kapa ʻia. Hōʻike ka GI i ka nui o ka hopena o kēlā me kēia meaʻai i ke kiʻekiʻe o ke kō koko. ʻO ke kiʻekiʻe o ka GI, ʻoi aku ka wikiwiki o ka piʻi ʻana o ke kō koko koko ma hope o ka ʻai ʻana i ka meaʻai, a ʻo ka liʻiliʻi o ka maikaʻi i ʻōlelo ʻia ma ke ʻano o ke kaumaha. ʻO ka GI o ka glucose (100) ka mea kiʻekiʻe loa.
Ma muli o ke kumu, loaʻa nā kāloti maka i ka GI o 20 a 30, a ʻo nā kāloti i kuke ʻia he GI o 40 a hiki i 85 - he waiwai GI kiʻekiʻe loa. No ka hoʻohālikelike: Loaʻa i ka berena keʻokeʻo kahi GI o 85, ʻoiai ʻo ke kō o ka papaʻaina he GI wale nō o 70. He mea maopopo ua loaʻa koke nā kāloti i kahi inoa maikaʻi ʻole, ma ka liʻiliʻi i waena o ka poʻe i makemake e lawe i ka GI i kā lākou ʻai.
Eia nō naʻe, pili mau ka GI i ka 50 g o nā kalapona. ʻO ka berena keʻokeʻo i kēia manawa aia ma kahi o 50 pākēneka o nā carbohydrates. ʻO ia ke ʻano o ka hopena maikaʻi ʻole i ke kiʻekiʻe o ke kō koko ma hope o ka ʻai ʻana i ka 100 g o ka berena keʻokeʻo no ka mea ua ʻai ʻoe i 50 g o nā kalapona me kēia meaʻai.
Akā ʻo nā kāloti mahu he 4 pākēneka wale nō ka carbohydrate. No laila, no ka lawe ʻana i 50g o nā kalapona me nā kāloti, pono ʻoe e ʻai i ka 1.25kg o ia mea, ʻaʻole hiki i kekahi ke hana. A inā ʻoe i hana, ʻaʻole ia e hoʻohālikelike ʻia me ka ʻai ʻana i ka berena keʻokeʻo, ʻoiai ʻaʻole lawa ka ʻai ʻana o ka meaʻai wale nō inā makemake ʻoe e loiloi i kona waiwai olakino.
No laila ʻaʻole pono loa ka GI a ʻaʻole pono e pale aku iā ʻoe mai ka hoʻomākaukau ʻana i nā lau kāloti ʻono i ka manawa hiki.
ʻO ke kalo kāloti
ʻO ke kāloti meaʻai meaʻai he hui maikaʻi loa ia o ka fiber dietary soluble a me insoluble. ʻO ka poʻe i maʻa mau i ka fiber, ʻaʻole pēlā i ka wā e pili ana i nā kāloti.
ʻOiai ʻo ka fiber soluble e hoʻoulu i ka metabolism a hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae lipid koko a hoʻopau i ka cholesterol, ʻo ka fiber hiki ʻole ke hoʻoulu i ka hana ʻōpū a hoʻēmi i nā pilikia o ka ʻōpū. Loaʻa i nā kāloti ka pōmaikaʻi nui e hiki ai iā lākou ke hana i nā mea kupanaha no ka constipation a me ka maʻi maʻi.
ʻO ka sopa kāloti a Moro e kūʻē i ka maʻi maʻi maʻi
ʻO ka sopa kāloti i hoʻomākaukau kūikawā ʻia - ʻo ka sopa kāloti a Moro - ua ʻōlelo ʻia ʻoi aku ka maikaʻi o ke kōkua ʻana i ka maʻi maʻi maʻi ma mua o nā lāʻau lapaʻau. Ua kapa ʻia ka sopa ma muli o ke Kauka Ernst Moro, nāna i hana ma ke ʻano he pediatrician ma Munich a me Heidelberg i ka hoʻomaka ʻana o ke kenekulia 20. Ua ʻike ʻo ia ua hiki i kāna sopa kāloti ke hoʻemi nui i ka make a me ka nui o nā pilikia i nā keiki mai ka maʻi maʻi maʻi.
Mai ia manawa, hoʻohana mau ʻia ka sopa kāloti e ka spoonful i nā ʻohana he nui a ma nā hale lapaʻau hoʻi i ka wā o ka maʻi maʻi. I ka wā wale nō i hele mai ai nā lāʻau antibiotic ma ka mākeke i kekahi mau makahiki ma hope mai, ua poina ka sopa.
Carotenoids: Lilo ka Beta carotene i ka huaora A
Loaʻa i nā kāloti ka nui o nā mea kanu lua. ʻO ka hana koʻikoʻi e pāʻani ʻia e nā carotenoids, ʻo ia nā puaʻa kūlohelohe i ka maʻamau ʻalani. Loaʻa kēia i ka beta-carotene, ka mea mua loa o ka huaʻa A, ʻo ia ke kumu i kapa ʻia ai ka beta-carotene he provitamin A. Eia kekahi, hiki ke hoʻololi ʻia nā carotene ʻē aʻe e like me ka alpha-carotene i vitamina A i loko o ke kino.
Ma muli o ke ʻano like ʻole, ke ʻano mahiʻai, a me ka mālama ʻana, aia wale nō 100 g o nā kāloti maka ma kahi o 7,800 µg o ka beta carotene. Inā ʻoe e puʻunaue i ka nui o ka beta-carotene i ʻeono, loaʻa iā ʻoe ka nui o ka huaʻa A i hiki i ke kino - ma ka liʻiliʻi loa ma ka makemakika - hana mai ka beta-carotene e kū nei.
Hiki ke hana ʻia ka 1,300 µg o ka huaora A mai ka 7,800 µg o ka beta-carotene, ʻoi aku ka nui ma mua o kāu e pono ai e lawe i ka huaʻa A i kēlā me kēia lā no ka mea ʻo 800 µg wale nō ka pono o kēlā me kēia lā no ka vitamina A.
Inā ʻai ʻoe i ka meaʻai i loaʻa i ka huaora A pololei a i ʻole ʻoe e lawe i ka huaora ma ke ʻano he meaʻai meaʻai, a laila hiki ke hoʻonui i ka overdoses (e laʻa me ka ʻaila cod ate a i ʻole ka ʻai pinepine ʻana i ka ate), ʻaʻole ia ka hihia me ka ʻai ʻana i ka beta-carotene. -ʻai waiwai. No ka mea hiki i ke kino ke hoʻoholo nona iho i ka nui o ka huaora A e pono ai a me ka nui o ka huaora A, no laila, hana ʻia mai nā carotenes i loaʻa.
No ka mea, e like me ka pale ʻana o ka puaʻa maoli i nā mea kanu mai ka pōʻino i hana ʻia e nā kukuna UV a me nā maʻi, hiki iā lākou ke pale aku iā mākou, nā kānaka, mai nā maʻi e like me ka maʻi maʻi B., arteriosclerosis, a me nā cataracts a kōkua pū i ka hoʻōla.
Kāloti waihoʻoluʻu: E ʻike i nā mea kanu lua ma ko lākou kala
ʻO kaʻoiaʻiʻo, hiki ke loaʻa nā carotenoids i nā kāloti āpau, me ka nānā ʻole i ko lākou kala. Inā he keʻokeʻo ke kāloti, melemele, ʻalani, ʻulaʻula, a ʻulaʻula paha: ʻike ʻia ka waihoʻoluʻu e ka ʻokoʻa a i ʻole ka haku ʻana o nā puaʻa.
I ka wā e pili ana i ka beta-carotene, ʻo ke kāloti ʻalani ka helu ʻekahi. ʻO ka beets melemele, ma kekahi ʻaoʻao, he liʻiliʻi ka beta-carotene, akā ʻoi aku ka nui o ka lutein ma mua o ka ʻalani. Ma ke ʻano o ka nui o ka carotenoid content, hahai ʻia ka ʻano ʻalani e ke kāloti poni. Loaʻa iā ia ka nui o ka beta carotene a paʻi i nā mea ʻē aʻe a pau ma muli o kona kiʻekiʻe o ka alpha carotene a me ka lutein. ʻO nā kāloti ʻulaʻula, ma ka ʻaoʻao ʻē aʻe, e like me nā tōmato, ua ʻike ʻia e ka carotenoid lycopene, ʻoi aku ka nui o ka antioxidant ma mua o nā carotenoids ʻē aʻe.
ʻOi aku ka maikaʻi o nā kāloti keʻokeʻo ma ʻaneʻi: haʻahaʻa loa kā lākou carotenoid content, a ʻike ʻia hoʻi i ko lākou kala ʻole. Akā, ma waho aʻe o nā mea pena kala, aia nō hoʻi nā mea waiwai i ka kāloti keʻokeʻo, e like me ka hōʻike ʻana o kahi noiʻi lōʻihi ma Netherlands: no ka mea, ʻōlelo ʻia nā hua keʻokeʻo a me nā mea kanu e pale maikaʻi loa i ka lolo mai ka hahau ʻana, ʻo ia ke kumu o ka ʻōpala a me ka Hoʻihoʻi ʻia nā mea kanu lua kūikawā o ka huaʻai a i ʻole ka mea kanu i nīnau ʻia. No laila e helu i ka hua keʻokeʻo, e laʻa me B. pears a me nā ʻōlaʻi.
Loaʻa i nā kāloti poni nā puaʻa kūikawā i kapa ʻia he anthocyanins, he flavonoids. Hoʻomaikaʻi lākou i ka ʻike a loaʻa kahi hopena anti-inflammatory a me ka pale vascular. E like me kāu e ʻike ai, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā ʻano kala kala. ʻO kēia ke ala e hiki ai iā ʻoe ke uhi i kou pono no nā mea kanu lua ma kahi ākea a ma ka manawa like ma ke ala maʻalahi a ʻono.
Hoʻonui anei nā carotenoids i ka maʻi kanesa?
Ua hōʻike ʻia nā haʻawina e pili ana i ka hopena hoʻoikaika olakino, ʻo ka hui ʻana o nā mea kanu lua āpau i ka meaʻai he mea nui. No ka mea, ʻaʻole maikaʻi loa kēia mau hana ma kahi ʻano kaʻawale - e laʻa me B. i loko o ka hoʻomākaukau ʻana i hoʻopaʻa ʻia - ʻaʻole maikaʻi loa a piha e like me ka hui pū ʻana me nā mea ʻē aʻe. ʻO ka mea ʻē aʻe, ʻo ka beta-carotene ka mea i manaʻo ʻia he carcinogenic ke lawe ʻia ma kahi kaʻawale a ma ke ʻano koʻikoʻi loa (e laʻa me ke ʻano meaʻai meaʻai), akā i kēia manawa wale nō no ka poʻe puhi puhi kaumaha a me nā mea inu ʻona.
I ka manawa like, ua hiki i nā mea noiʻi ʻē aʻe i kahi hopena ʻokoʻa loa: No ka laʻana, ma kahi o 22,000 mau kumuhana ma waena o nā makahiki 40 a me 84 i komo i kahi haʻawina makapō pālua, placebo-controlled study (e like me ka makahiki 1996) - me ka 11 pakeneka mau mea puhi. a he 39 pakeneka o ka poe puhi paka mua. Lawe lākou i ka nui o kēlā me kēia lā he 50 mg a me 50,000 µg o ka beta-carotene no 12 mau makahiki. Ua hoʻoholo ka poʻe ʻepekema ʻaʻole kēia i hoʻonui i ka pilikia o ka ulu ʻana a i ʻole ka make ʻana mai ka maʻi kanesa a i ʻole ka maʻi cardiovascular.
No laila, he mea ʻole loa ka ʻae ʻana i nā memo e like me "beta-carotene is carcinogenic" e hoʻonāwaliwali iā ʻoe mai ka ʻai ʻana i nā kāloti olakino. Akā, ʻo kā kāloti kekahi ʻāpana koʻikoʻi o ka meaʻai hiki ke pale aku i ka maʻi kanesa.
Kāroti kūʻē i ka maʻi maʻi: Kāohi a Hoʻōla
Ua paʻi mua ʻia nā noiʻi he nui i hōʻike maopopo ʻia ʻo ka ʻai ʻana i nā kāloti a i ʻole ka wai kāloti e pale ai i ka maʻi kanesa a e laʻa me B. hiki ke hōʻemi i ka pilikia o ka maʻi kanesa, ka maʻi maʻi umauma, ka maʻi maʻi prostate, ka lolo lolo, a i ʻole ka leukemia. Aia kekahi mau hōʻailona ʻaʻole he hopena pale wale nō ka kāloti akā hiki ke kōkua i ka hoʻōla ʻana i nā maʻi maʻi tumora.
Eia nō naʻe, ua hana ʻia nā haʻawina e pili ana i kēia ʻano me nā holoholona a i ʻole i loko o nā paipu hoʻāʻo - a ʻoiaʻiʻo hoʻi, ʻaʻohe kāloti i hoʻohana ʻia, akā ua hoʻokaʻawale ʻia nā mea mai ia mau mea. Eia nō naʻe, ʻike nā kānaka ʻepekema i ka mana nui no ka maʻi maʻi maʻi ma nā ʻano mea like ʻole o nā kāloti.
He kuʻuna kahiko loa ka kāloti i ka mālama ʻana i kekahi mau ʻano maʻi kanesa, e like me ka leukemia. No ka manawa lōʻihi, ua hoʻokumu ʻia kēia hopena anti-cancer i nā carotenoids i loaʻa, ka mea e keakea i nā radical manuahi ʻino a hoʻolilo iā lākou i mea ʻole.
I kēia manawa, akā naʻe, ʻoi aku ka nui o nā haʻawina e hōʻike ana he mea maikaʻi nō hoʻi nā mea kanu lua e like me ka anthocyanins. Eia nō naʻe, ʻo nā polyacetylenes e like me ka falcarinol me he mea lā ke ʻano o kēia ʻano. I ka makahiki 2012, ua hōʻike ʻia kahi noiʻi ma ke Kulanui ʻo Sheffield Hallam no ka manawa mua e hiki i kēia mau mea ke pale i ka hoʻolaha ʻana o nā maʻi leukemia a hoʻāla i kā lākou papahana pepehi kanaka (apoptosis).
Kōkua ʻo kāloti a me ka wai beetroot i ka maʻi leukemia
ʻEkolu mau makahiki ma hope mai, ua hele ka poʻe noiʻi ʻAigupita i kahi ʻanuʻu a mālama i ka maʻi leukemia 76-makahiki (chronic lymphocytic leukemia) me nā kāloti a me ka wai beetroot. Ma hope o hoʻokahi mahina a me ka hapa o ka lāʻau lapaʻau, ua ʻike ʻia ka maikaʻi o ka wahine, ua ʻoi aku ka makemake, a ua hiki ke hoʻokō i kāna mau hana i kēlā me kēia lā.
Eia kekahi, ua ʻike ʻia ka wai ma ke ʻano he adjuvant maikaʻi e kākoʻo i ka chemotherapy chlorambucil. Me kēia lāʻau lapaʻau hui ʻia, hiki ke hoʻemi ʻia nā leukocytes a me nā lymphocytes i loko o ke koko a hiki ke hoʻokō ʻia kahi hoʻomaikaʻi maikaʻi i nā ʻāpana biochemical kūpono.
Ma muli o ke aʻo ʻana, ua hoʻoholo ka poʻe ʻepekema ʻo kā kāloti a me ka wai beetroot kahi lapaʻau maikaʻi i hui pū ʻia me ka chlorambucil a ma ke ʻano he lāʻau lapaʻau hoʻokahi - inā e inu ʻia i kēlā me kēia lā.
Kāloti kū'ē i ka metabolic syndrome a me kona mau pilikia
Wahi a ka German Society for Nutrition, ʻo ka ʻai carotenoid-waiwai a i ʻole kahi kiʻekiʻe o ka carotenoid i loko o ke koko e hōʻemi ana i ka pilikia o ka metabolic syndrome (obesity, dyslipidemia, insulin resistance, a me ke koko kiʻekiʻe). ʻO nā hopena e pili ana i ka maʻi diabetes type 2, ka maʻi puʻuwai, a me ka arteriosclerosis.
Ua ʻōlelo ʻia ʻo Lycopene he hopena maikaʻi loa i ka hana vascular a me nā loli arteriosclerotic. Eia kekahi, hiki i ka hoʻonui ʻana i ka carotenoid meaʻai ke kōkua i ka pale ʻana i nā maʻi cardiovascular a me ke koko kiʻekiʻe.
Ua hōʻike ʻia kahi noiʻi Farani i paʻi ʻia ma 2017 e kūʻē nā micronutrients momona a i ʻole phytochemical i ka metabolic syndrome ma muli o kā lākou antioxidant a me nā waiwai anti-inflammatory. I ka makahiki hoʻokahi, ua hoʻoholo ka poʻe noiʻi Iranian mai Mashhad University of Medical Sciences he mea nui ka carotenoids i ka mālama ʻana i ka maʻi maʻi maʻi no ka mea e hoʻonui lākou i ka ʻike insulin.
Ma waho aʻe o nā carotenoids, ʻo nā anthocyanins i loko o nā kāloti poni kekahi hana koʻikoʻi ma ʻaneʻi, no ka mea he hopena pale i ka momona.
Mālama ka Vitamin A i ka makapō pō
He maikaʻi nā kāloti no nā maka. A i ʻole ua ʻike paha ʻoe i kahi lapiti me nā aniani? ʻAʻole ʻokoʻa ka ʻakaʻaka o ka puali, akā ʻoi aku ka nui o ia mea ma mua o kahi hua o ka ʻoiaʻiʻo. No ka mea, ʻaʻole i kapa ʻia ka huaʻa A i hana ʻia mai ka carotenoids ʻo ka vitamina maka no ka mea ʻole. Lawe ʻia ʻo ia i nā cell photoreceptor i loko o ka retina o ka maka e like me ka mea e pono ai, kahi e hōʻoia ai i ka ʻike maopopo.
Inā, ma ka ʻaoʻao ʻē aʻe, aia kahi hemahema o ka vitamina A, ʻaʻole lawa ka poni ʻike maka hiki ke hana i loko o nā koʻokoʻo, e alakaʻi ana i ka mea i kapa ʻia he makapō pō. Hoʻomaopopo nā koʻokoʻo māmā i hiki iā mākou ke ʻike i kekahi mea i loko o ka mālamalama maikaʻi ʻole a i ʻole ka mahina.
Carotenoids kū'ē i nā maʻi maka
Ua hōʻike ʻia kahi haʻawina ma ke Kulanui o Kaleponi-Los Angeles me 1,155 mau wahine kahiko mai nā ʻāina like ʻole o ʻAmelika e hiki ke pale aku i nā huaʻai a me nā lau ʻai i ka carotene ke pale aku i ka glaucoma. ʻO ka poʻe i ʻai i kā kāloti ma mua o ʻelua manawa i ka pule, ʻaʻole lākou e loaʻa i ka glaucoma ma mua o ka poʻe i ʻai iā lākou ma mua o hoʻokahi manawa i ka pule. ʻO ka pilikia he 64 pakeneka haʻahaʻa no ka poʻe aloha kāloti. Me nā carotenes, lutein a me zeaxanthin pū kekahi i ke olakino maka, e like me nā mea noiʻi ma ke Kulanui o Wisconsin.
ʻO kēia haʻawina, kahi i ʻoi aku ma mua o 1,800 mau kumuhana ma waena o nā makahiki 50 a me 79 i komo i ka hopena penei: ʻO kēlā mau wahine i loaʻa ka lutein a me ka zeaxanthin i ka ʻai he 23 pakeneka haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i ka macular degeneration pili makahiki (AMD). ). i ka mai. He maʻi laha loa kēia o ka macula lutea, ʻo ia hoʻi ka mea i kapa ʻia he wahi melemele ma ka retina o ka maka, e pili pono ana i ka poʻe ma luna o 50 mau makahiki.
ʻO ka mea kupanaha, ʻaʻole ʻike wale ʻia ka zeaxanthin a me ka lutein i loko o ke kāloti, akā i loko o ka retina, ʻoi aku hoʻi ma ka wahi melemele. Loaʻa iā lākou ka hana o ka pale ʻana i ka retina mai ka ʻike nui ʻana i ka mālamalama. Inā ʻoe e ʻai i nā kāloti, lawe pololei ʻia nā carotenoids ʻelua zeaxanthin a me lutein i loko o ka maka, kahi e hiki ai iā lākou ke hoʻokō koke i kā lākou mau hana (pale a antioxidant).
No laila, inā makemake ʻoe e hana i kekahi mea no kou mau maka - inā paha ua ʻeha a luhi lākou i ka nānā ʻana i ka pale, inā e emi ana kou ʻike a i ʻole he maʻi maka paha ʻoe - e ʻai a inu i nā kāloti o kēlā me kēia ʻano. ʻO kekahi ala e pale ai i nā maka, ʻo ia ka ʻai ʻana i ka ʻalani. ʻO ka huaʻa A i loaʻa mai ia mea hoʻi e pale a ho'ōla i nā mucous membrane - a ʻo ka conjunctiva i ka maka he ʻano mucous membrane.
Hiki i nā Carotenoids ke pale i ka hay fever
Hoʻopili pū ʻia ka ʻōpū hanu me nā mucous membranes, no laila hiki ke hoʻomaopopo ʻia e hiki i ka huaora A mai nā kāloti ke pale i nā mucous membranes o ka ihu a me ka bronchi a, ma muli o ka hopena, ʻoi aku ka liʻiliʻi o nā hopena maʻi e like me ka hay fever. Wahi a nā mea noiʻi Kelemania mai ka GSF National Research Center for Environment and Health, ʻo ka poʻe me ka kiʻekiʻe o ka carotenoids i loko o kā lākou plasma koko, ʻoi aku ka haʻahaʻa o ka maʻi allergy e pili ana i ka mumū o ka mucosa ihu, e laʻa me B. hay fever.
ʻO ke aʻo ʻana he 547 mau mākua ma waena o nā makahiki 19 a me 81, kahi i ana ʻia ai ka neʻe ʻana o nā carotenoids ʻeono. Ua māhele ʻia lākou i ʻehā pūʻulu. I loko o ka hui me ka nui o ka carotenoid content, ʻo ka pilikia o ka hoʻomohala ʻana i ka maʻi rhinitis he 56 pakeneka ka haʻahaʻa ma mua o ka hui me ka haʻahaʻa haʻahaʻa carotenoid.
Ua hoʻoholo ka poʻe noiʻi ʻo ka meaʻai momona i nā carotenoids he hopena pale i ka rhinitis maʻi a hiki ke pale i ka hoʻomaka ʻana o nā allergies i ka wā makua.
Kāloti no nā niho olakino
I mea e ola maikaʻi ai nā niho, nā ʻāʻī, a me nā iwi āwae a hiki ke pale aku i ka pilikia o kēlā me kēia lā, pono lākou i ka lako o nā meaʻai, ʻaʻole i lohi ke kāloti. Ke ʻai ʻoe i nā kāloti maka, hoʻoulu ʻia ke kahe koko i loko o ka ʻāʻī a hoʻokuʻu ʻia nā niho mai nā koena.
Hoʻopaʻa ikaika ka nau ʻana i ka iwi a me ka periodontium a lomilomi i nā ʻāʻī. Eia kekahi, paipai ʻia ke kahe ʻana o ka saliva a hoʻokuʻu ʻia nā hua bacteria ʻino. Hiki i nā kāloti ke kōkua i ka pale ʻana i nā maʻi niho e like me ka pala niho a me ka periodontitis.
Eia naʻe, e nahu pono i nā kāloti a ʻai mālie. Mai ale iā lākou a nahu lākou i ka ʻāpana kāloti i loko o ka pulp. A i ʻole, e kaumaha nā ʻāpana nui i kou ʻōpū a pono ʻoe e ʻōlelo hou: ʻAʻole hiki iaʻu ke ʻae i ka meaʻai maka…
Mālama nā kāloti i ka ʻili
Ua ʻike maopopo ʻia mai loko mai ka ʻili nani a hānai ʻia nā kāloti i ka ʻili ma nā ʻano he nui. Kākoʻo ʻo Vitamin A i ke ʻano o ka ʻili, pale i nā radical manuahi ma ke ʻano he antioxidant potent, a no laila e pale aku i ka mumū a me ka ʻelemakule o ka ʻili. Ua hōʻike nā haʻawina i nā meaʻai momona i nā carotenoids, e like me kā kāloti, he hopena pale i ka maʻi kanesa ʻili.
Inā ʻoe e ʻai i nā huaʻai a me nā lau ʻai i loaʻa i nā carotenoids i kēlā me kēia lā no ʻekolu pule, e ʻike ʻia kēia ma waho: loaʻa ka ʻili i kahi kala melemele-alani (carotenoderma). Eia nō naʻe, ʻaʻohe pōʻino loa kēia no ka mea ʻaʻohe pilikia o ka overdose a hāʻawi pū i kekahi mau pono.
No ka mea, hiki i nā carotenoids, e like me ka melanin (ka puaʻa maoli o ka ʻili ʻeleʻele), hiki ke hāʻawi i kahi pale o ka lā. Hoʻopaʻa lākou e hiki iā ʻoe ke noho i ka lā ma kahi o ʻelua a ʻekolu mau manawa lōʻihi ma mua o ka maʻamau me ka ʻole o ka pōʻino o ka lā - e pili ana i kahi mea pale o ka lā ʻelua a ʻekolu.
Eia kekahi, hāʻawi ka carotenoids i ka nani. I kēia manawa, ua hōʻike mua ʻia nā haʻawina like ʻole e ʻike ʻia nā helehelena i kala ʻia e nā carotenoids he mea hoʻowalewale, ʻoi aku ka maikaʻi ma mua o ka ʻili i ʻike ʻia e ka lā. Hoʻopili ʻia kēia i ka pili ʻana o kēia ʻili - subconsciously - me kahi ola olakino.
Pehea nā kāloti e hōʻoiaʻiʻo ai i nā mea kanu ʻole
Ma Kelemānia, aia kahi ʻano i ka nele o ka carotenoids. ʻAʻole hiki i nā poʻe he nui i ka 50 pakeneka o ka nui o ka lā i ʻōlelo ʻia i kēlā me kēia lā, he hopena maikaʻi ʻole ia i ko lākou olakino. ʻO kēia ma muli o ka lawa ʻole o ka ʻai ʻana i nā huaʻai a me nā mea kanu.
Ua hōʻike ʻia nā haʻawina e ʻai nui nā keiki a me nā pākeke inā loaʻa nā kīʻaha i nā mea ʻala e like me B. turmeric, pepa, kinamona, a i ʻole sage hiki ke hoʻomaʻemaʻe ʻia. ʻO ka inoa o kahi kīʻaha ka mea e hoʻoholo ai inā kaulana a ʻaʻole paha. Ma kahi hoʻokolohua 2017 ma kahi hale ʻaina kolepa, ua hōʻike nā mea noiʻi ma ke Kulanui ʻo Stanford e ʻai ʻia nā kāloti a me nā mea kanu ʻē aʻe ke hoʻolaha ʻia nā kīʻaha me nā inoa hoihoi.
Inā hoʻolaha wale ʻia nā kīʻaha ma ke ʻano he "kāloti" a hāʻawi ʻia me nā kuhikuhi i ko lākou waiwai olakino ("kāloti māmā - cholesterol a me ke kō-ʻole"), ʻaʻole makemake nui nā haumāna i ka ʻai ʻana i nā mea kanu. Eia nō naʻe, inā he kīʻaha hoʻokahi i kapa ʻia ʻo "Tender carrots glazed in a spicy lime sauce", kūʻai ʻia e like me nā keke wela.
Inā ʻaʻole aloha kāu mau keiki a hoa pili paha, ʻaʻole ʻoe e loaʻa hou i nā lau ʻai haʻahaʻa calorie, akā nā pua broccoli ʻōpio me ka laiki ʻala a me ka ʻalani ʻalemona. ʻOiaʻiʻo, ʻaʻohe ou papa meaʻai maka me ʻelua ʻano luu, ʻo ka beetroot a me ka kohlrabi carpaccio wale nō me ka vinaigrette lemon-mustard a me ka creamy cashew nut cream me nā mea kanu māla hou.
Me nā keiki a me nā ʻōpio, pono ʻoe e hele mai i nā huaʻōlelo e hele maikaʻi me ka pūʻulu makahiki.
Carotenoids: He ʻokoʻa ka bioavailability
Eia nō naʻe, ʻoi aku ka nui o ka makemake o nā kānaka i nā huaʻai a me nā mea kanu ma mua o nā mea āpau, akā ʻaʻole hiki ke hoʻohana maikaʻi ʻia nā carotenoids i lawe ʻia e ke kino. No ka mea hiki ke ʻokoʻa ka bioavailability o nā carotenoids. Ma muli o nā kumu he nui:
- ʻO kekahi mau lāʻau lapaʻau, e like me nā lāʻau hoʻohaʻahaʻa i ka cholesterol B. a me nā laxatives, ʻoiai ʻo ka mālama ʻana i ka huaora A i loko o ke ake e hoʻohana ʻia e kekahi mau lāʻau hiamoe.
- ʻAʻole maikaʻi nō hoʻi nā mea pale waika kaulana (proton pump inhibitors, PPI) no ka mea e pono ai ka nui o ka waikawa gastric no ka absorption maikaʻi o ka beta-carotene, akā naʻe, ua hoʻemi nui ʻia e kēia mau lāʻau.
- Eia kekahi, ʻo ka poʻe i loaʻa i ka maʻi maʻi a i ʻole ka thyroid overactive he pilikia ka hoʻololi ʻana i nā carotenoids i ka huaʻa A.
- Ua hōʻike pū ʻia kahi noiʻi Farani i ka makahiki 2017 e hiki nō ma muli o ka predisposition genetic inā ʻaʻole hiki i kekahi poʻe ke hoʻohana maikaʻi i nā carotenoids.
Pehea e hoʻonui ai i ka bioavailability o nā carotenoids?
Inā hoʻomākaukau ʻia nā kāloti me ka mālama ʻole, hiki i ka helu absorption o carotenoids ke liʻiliʻi i ka 3 pakeneka i ka hihia ʻino loa, ma muli o ka hiki ke hoʻohana iā lākou. Eia naʻe, inā e noʻonoʻo ʻoe i ʻelua mau ʻōlelo aʻoaʻo, e hoʻomaikaʻi nui ka bioavailability o nā carotenoids:
Manaʻo kōkua 1: E hoʻomaʻemaʻe i nā kāloti a nau loa iā lākou.
Manaʻo kōkua 2: E kau i kahi momona a ʻaila paha ma luna o nā kāloti.
Akā ma ka laulā, ʻoi aku ka overrated o ka ʻaoʻao ʻelua; a me ka ʻōlelo aʻo e ʻai wale ʻia nā kāloti i ka moa. ʻAʻole pono inā e noʻonoʻo ʻia ka ʻōlelo aʻoaʻo mua - a ʻaʻole hoʻi e hoʻohana nui inā poina ka ʻōlelo mua. Ua hōʻike mua mākou i kahi noiʻi Suedena hoihoi ma aneʻi, a mākou e hoʻokomo ai ma lalo. I loko o kēia haʻawina, ua nānā ʻia ka ʻike beta-carotene i hoʻopaʻa ʻia ma hope o ka hoʻomākaukau ʻana i nā kāloti like ʻole:
- He 3 pakeneka wale nō o ka beta-carotene i loko o nā kāloti maka i ʻoki ʻokiʻoki wale ʻia i hiki ke komo. Inā hoʻohui ʻoe i kahi momona liʻiliʻi i kēia mau ʻāpana kāloti, ua hoʻonui ʻia ka beta-carotene i hoʻopaʻa ʻia ma ka 1 pākēneka a hiki i ka 4 pākēneka - a noho i kēia waiwai me ka nui o ka aila āu i hoʻohui ai.
- Inā i moʻa nā ʻāpana kāloti, 6 pākēneka o ka beta-carotene i lawe ʻia mai ia mau mea. ʻO ka hoʻohui ʻana i ka momona i hoʻonui i ka nui o ka beta-carotene i komo i ka 8 pakeneka.
- Inā ʻoe i hana i ka smoothie mai nā kāloti maka, ʻo ia hoʻi inā hoʻomaʻemaʻe ʻoe iā lākou, hiki ke komo i ka 21 pākēneka o ka beta-carotene me ka momona ʻole a me ka kuke ʻole. Me ka momona, e laʻa me B. kekahi aila niu, ua piʻi kēia helu i ka 28 a 34 pakeneka - ma muli o ka nui o ka aila. (Ua ʻōlelo ʻia nā momona momona e hoʻoikaika i ka absorption ma mua o nā momona ʻole.
- Inā ʻoe i hoʻolapalapa i nā kāloti a hoʻomaʻemaʻe iā lākou, a laila he 27 pakeneka beta-carotene. Inā hoʻomaʻemaʻe ʻia ke kāloti puree me ka ʻaila, loaʻa kahi hua beta-carotene a hiki i ka 45 pakeneka.
E like me kāu e ʻike ai, ʻaʻole koʻikoʻi ka kuke ʻana i nā kāloti. A inā ma kahi o ka pureeing, ʻoki wale ʻoe i nā kāloti ma luna o ka grater mea kanu, hoʻomākaukau iā lākou i loko o ka salakeke, a lawelawe iā lākou me nā nati, a laila loaʻa iā ʻoe nā kāloti ʻoki maikaʻi loa, momona, a me ka huaora E ma ʻaneʻi - a pēlā nā mea e pono ai. no ka lawe maikaʻi ʻana i ka beta-carotenes.
Eia naʻe, ʻaʻole pono ʻoe e inu i ka waiʻona me nā meaʻai no ka mea hiki ke kāohi i ka absorption.
He mea maʻalahi ka carotenoids?
ʻAʻole paʻakikī loa ka beta carotene a me ka lycopene i ka wela. I nā haʻawina, ʻaʻole hiki ke ʻike ʻia kahi hōʻemi o ka maikaʻi o ka beta-carotene a me ka absorption a hiki i ka 120 degere, ʻaʻole i ka wā i wela ai nā kāloti a me ka spinach i kēia mau wela no 40 mau minuke. Eia naʻe, inā piʻi ka mahana ma luna o 150 degere, hāʻule ka helu absorption.
E pili ana i ka beta-carotene, ʻaʻohe mea e ʻōlelo ʻia e pili ana i nā kīʻaha kāloti i kuke ʻia. Akā, ʻaʻole makemake wale ʻoe e ʻai i kēia mau mea ʻelua mai nā kāloti - a hiki ke luku ʻia ka lutein a me ka zeaxanthin (ʻelua mau carotenoids waiwai) a me nā anthocyanins ma muli o ka manawa wela a me ka mahana.
Hoʻopili pū ka mea anti-cancer falcarinol i ka maʻi maʻi i ka wela a me ka hui ʻana a i ʻole pureeing: Ua hoʻemi ʻia ka ʻike a hiki i ka 70 pakeneka ma muli o ka hopena.
E kūʻai i nā kāloti kūlohelohe!
No laila e ʻono maikaʻi ke kāloti, pono ʻoe e hoʻolohe i kekahi mau mea i ke kūʻai ʻana. ʻO kahi kāloti hou he ʻōmaʻomaʻo kona waihoʻoluʻu a he ʻano paʻa a paʻa. Pono ʻoe e mālama i kou mamao ke piʻo maʻalahi nā kāloti. Inā like ke kala me ka ʻiʻo, he hōʻailona kēia o ka maikaʻi. Inā kūʻai ʻoe i nā kāloti i loko o kahi pūpū, ʻaʻole pono e hoʻomaloʻo ke kāpeti, akā he ʻōmaʻomaʻo ʻōmaʻomaʻo a hou.
ʻOiai ʻo nā kāloti i waena o nā mea kanu liʻiliʻi loa i hoʻohaumia ʻia a ʻaʻole i ʻoi aku ka nui o nā waiwai palena no nā pesticides, ʻo nā kāloti organik ke koho maikaʻi loa. Wahi a ka Research Institute for Organic Farming (FiBL) a me ka German Nature Conservation Ring (DNR), ʻoi aku ka kiʻekiʻe o nā kāloti mai ka mahiʻai organik i nā huaora a me nā mea kanu lua ma mua o nā kāloti i hana maʻamau.
Eia kekahi, e hoʻolohe i ka ʻāina kumu o nā kāloti. Kū nā huahana kūloko no nā ala kaʻa pōkole, hoʻomau, a me ka hou a kākoʻo i nā mahiʻai kūloko. Ma Switzerland, aneane hiki mai nā kāloti a pau mai ka hana hale, ʻoiai ma Austria kahi hapaha o ka noi e lawe ʻia mai. Ma Kelemānia, ʻo kēlā me kēia kāloti organik ʻelua i kūʻai ʻia i kēia manawa mai Netherlands, Italia, a i ʻole Israel. ʻO ke kumu o kēia, ʻo ia ka mea hiki ke hāʻawi ʻia nā kāloti i lawe ʻia mai me ka maʻalahi.
E mālama pono i nā kāloti
E holoi wale i nā kāloti ma mua o ka ʻai ʻana, inā ʻaʻole, e nalowale ke ʻano o ka pale maʻamau.
Loaʻa pinepine ʻia nā kāloti Demeter me ka lepo paʻa mau. Hōʻike ʻo ia i nā kāloti ʻohi hou ʻia akā hoʻomaloʻo i nā aʻa i ka wā e waiho ai - ke ʻole ʻoe e ʻōwili iā lākou i kahi lole pulu a mālama i loko o ka pahu hau i loko o ka pahu a i ʻole ka crisper.
ʻO kēia ke ala e mālama ai i nā kāloti āpau, me ka lepo a i ʻole ka lepo, me ka ʻōmaʻomaʻo a i ʻole.
ʻO ke kumu, hiki iā ʻoe ke mālama i nā kāloti i loko o ka hale, akā pono wale kēia i loko o kahi hale me nā haʻahaʻa haʻahaʻa (1 a 5 degere) a i ka manawa like me ka haʻahaʻa haʻahaʻa o 80 pakeneka. ʻO nā kāloti mālama wale nō ke kūpono, ʻo ia hoʻi, ʻaʻohe kāloti mua. Hoʻokomo ʻia lākou i loko o nā pahu i hoʻopiha ʻia me ke one maʻemaʻe.
I kēlā me kēia hihia, he mea nui ʻaʻole e ʻai i nā kāloti ma ka ʻaoʻao o ka hua, e laʻa me B. ʻāpala, pears, avocados, cherimoyas, plums, fig, a me nā mea ʻē aʻe, e like me kā lākou huna ʻana i ka mea i kapa ʻia ʻo ripening gas ethylene. ʻO ka mea e wikiwiki ai ka oʻo ʻana o nā hua, ʻo ia ka liʻiliʻi a maloʻo nā kāloti. E hōʻemi ana kēia i ko lākou ola mālama. ʻAʻole hāʻawi ka nui o ka ethylene i nā hua, maiʻa, a me nā tōmato.
Hiki iā ʻoe ke hoʻokuʻu i nā kāloti maikaʻi. He mea pono e hoʻomaʻemaʻe a ʻokiʻoki i nā mea kanu ma mua o ka maloʻo. He hopena maikaʻi ʻole ka hoʻoheheʻe ʻana i ka paʻa, akā ʻaʻole i ke kala, honi, ʻono, a me nā mea ʻai.
Kāloti i loko o ka lumi kuke: Nui a hiki ke hoʻololi
He mea koʻikoʻi nā kāloti i ka hapa nui o nā kīhini no ka mea ʻono lākou i ka ʻono a hōʻike i ka ʻokoʻa. Ua kūpono lākou i ka maka ma ke ʻano he mea hou no nā salakeke waihoʻoluʻu a me nā wai inu e like me ka kuke ʻana i loko o nā sopa, stews, risotto, ma ke ʻano he kīʻaha ʻaoʻao, a me nā ʻano mea ʻai like ʻole e like me ka keke kāloti ʻala. ʻOiaʻiʻo, hoʻohiki nā kāloti kala i kahi hopena aha kūikawā.
Loaʻa i nā kāloti ka pōmaikaʻi hoʻoholo e hoʻohālikelike pono lākou me nā meaʻai āpau. Mai poina e hoʻāla i kāu kīʻaha kāloti me nā mea kanu a me nā mea ʻala i kou hoʻomākaukau ʻana. Hoʻomaʻemaʻe ʻia nā kāloti me ka dill, chervil, a i ʻole chives. Akā i hoʻomoʻi ʻia me ka chili, cardamom, ginger, vanilla, kinamona, saffron, turmeric, garlic, a i ʻole star anise, ʻo ka hopena e hōʻoiaʻiʻo i ka leʻaleʻa kūʻokoʻa.
Inā kūʻai ʻoe i nā kāloti i loko o kahi pūpū, ʻoi aku ka nui o nā antioxidants ma mua o nā mea i hāʻawi ʻia ma ke ākea a i ʻōwili ʻia paha i loko o ka plastic, hiki nō hoʻi iā ʻoe ke hoʻohana i nā ʻōmaʻomaʻo lau i ka nani o ka lumi kuke. Kiola ʻia nā lau kāloti me ka mālama ʻole ʻia no ka mea ʻaʻole hiki ke ʻai ʻia. He waiwai lākou i nā meaʻai e like me ka magnesium a me ka potassium, aia ma kahi o 6 mau manawa o ka nui o ka huaora C e like me ka beet ponoʻī, a ʻo ia hoʻi ka chlorophyll puaʻa e hoʻoikaika i ke olakino.
ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo he meaʻono liʻiliʻi a he mea maikaʻi loa ia e like me ka mea hoʻonani no ka sopa a iʻole ka stews, e like me ka pesto, aiʻole ma keʻano he mea hoʻohui i nā'ōmaʻomaʻo'ōmaʻomaʻo.
