gwoza kira tushen gwozaTushen kayan lambu ne da ake amfani da shi a yawancin abinci a duniya.
An danganta shi da fa'idodin kiwon lafiya da yawa, gami da haɓaka kwararar jini, rage hawan jini, da haɓaka ƙarfin motsa jiki. Yawancin waɗannan fa'idodin sun faru ne saboda yawan abun ciki na nitrates inorganic.
Za a iya cin beets danye?
Kayan lambu ne mai dadi; Ana iya cinye shi danye ko dafa shi ko kuma a sha a matsayin tsintsin tsami. Ganyen kuma ana iya ci. Yawancin su, yawancin su ana bambanta su da launi irin gwoza Akwai - ja, rawaya, fari, ruwan hoda ko shunayya mai zurfi.
A cikin wannan rubutu; "menene gwoza", "fa'idodin gwoza", "cutar gwoza" ve "darajar beets mai gina jiki" za a bayar da bayanai.
Menene Beet?
gwoza(beta vulgaris), tushen kayan lambu ne. Ya ƙunshi muhimman abubuwan gina jiki, wannan tushen kayan lambu shine tushen fiber mai kyau sosai; ya ƙunshi folate (bitamin B9), manganese, potassium, iron da bitamin C. Daga cikin nau'ikan da aka fi sani da cinyewa akwai ja da farin gwoza located.
Darajar Abinci na Beets
Ya ƙunshi ruwa (87%), carbohydrates (8%) da fiber (2-3%). Kwano daya (gram 136) dafaffen beets Yayin da ya ƙunshi ƙasa da adadin kuzari 60, 3/4 kofin (gram 100) danyen beets Yana da abubuwan gina jiki masu zuwa:
Calories: 43
Ruwa: 88%
Protein: gram 1,6
Carbohydrates: 9,6 grams
Sugar: 6.8 gram
Fiber: 2.8 grams
Fat: 0,2 grams
Kalori gwoza Yana da ƙananan kayan lambu, amma mai arziki a cikin bitamin da ma'adanai masu mahimmanci. Yana ba da kusan dukkanin bitamin da ma'adanai da kuke buƙata.
carbohydrate
Yana bayar da kusan 8-10% carbohydrates a cikin danye ko dafaffen tsari. kamar glucose da fructose sukari mai saukiSun ƙunshi 70% da 80% na carbohydrates.
Wannan tushen kayan lambu kuma shine tushen fructans - carbohydrates masu gajeriyar sarkar da aka rarraba su azaman FODMAPs. Wasu mutane kawai ba za su iya narke shi ba.
Glycemic index, ana la'akari da matsakaici, 61 glycemic index (GI) maki. GI shine ma'auni na yadda saurin matakan sukari na jini ke tashi bayan cin abinci.
A wannan bangaren, gwoza glycemic load 5 ne kawai, wanda yayi ƙasa sosai. Wannan yana nuna cewa wannan kayan lambu ba shi da wani tasiri mai mahimmanci akan matakan sukari na jini saboda yawan adadin carbohydrates a cikin kowane hidima yana da ƙasa.
Lif
Wannan tushen kayan lambu yana da yawan fiber, yana samar da kusan 100-2 grams a kowace gram 3. Fiber na abinci yana da mahimmanci don cin abinci mai kyau kuma yana rage haɗarin cututtuka daban-daban.
Beet Vitamins da Ma'adanai
Wannan kayan lambu shine tushen yawancin bitamin da ma'adanai masu mahimmanci.
Folate (Vitamin B9)
Folate, ɗaya daga cikin bitamin B, yana da mahimmanci ga ci gaban nama na al'ada da aikin tantanin halitta. Yana da mahimmanci musamman ga mata masu ciki.
Manganisanci
Wani muhimmin abu mai mahimmanci, manganese yana samuwa a cikin adadi mai yawa a cikin dukan hatsi, legumes, 'ya'yan itatuwa da kayan marmari.
potassium
Abincin da ke da potassium yana rage hawan jini kuma yana da tasiri mai kyau ga lafiyar zuciya.
Demir
ma'adinai mai mahimmanci demirYana da ayyuka masu mahimmanci da yawa a cikin jiki. Wajibi ne don jigilar iskar oxygen a cikin kwayoyin jinin ja.
bitamin C
Wannan bitamin shine antioxidant mai mahimmanci ga aikin rigakafi da lafiyar fata..
Sauran Gandun Shuka
Ganyayyaki tsire-tsire sune abubuwan shuka na halitta, wasu daga cikinsu na iya taimakawa lafiya. gwoza shukaBabban mahadi na shuka a cikinsa sune:
betanin
Betanin shine mafi yawan launi da ke ba wa wannan tushen kayan lambu launin ja mai karfi. An san yana da fa'idodin kiwon lafiya iri-iri.
Nitrate inorganic
Koren ganyen ganye, musamman gwozaInorganic nitrate, wanda aka samu da yawa a cikin jiki, ya koma nitric oxide a cikin jiki kuma yana da ayyuka masu mahimmanci.
vulgaxanthin
Launi ne da ke baiwa kayan lambu launin rawaya ko lemu.
Menene Amfanin Beetroot?
cin beetsyana ba da fa'idodin kiwon lafiya da yawa, musamman don lafiyar zuciya da aikin motsa jiki.
ƙananan hawan jini
Hawan jini yana lalata hanyoyin jini da zuciya. Cin 'ya'yan itatuwa da kayan marmari masu arzikin nitrate na rage haɗarin cututtukan zuciya ta hanyar rage hawan jini da haɓaka samuwar nitric oxide.
Yawancin karatu sun nuna cewa nitrates na iya inganta aikin jiki, musamman a lokacin horon juriya mai tsanani.
An nuna nitrates na abinci don rage yawan amfani da iskar oxygen yayin motsa jiki ta jiki ta hanyar rinjayar aikin mitochondria, gabobin sel da ke da alhakin samar da makamashi.
gwozayawanci ana amfani da shi don wannan dalili saboda yawan abun ciki na nitrate mara kyau.
Yana yaki da kumburi
Kumburi na yau da kullum; kiba yana haifar da cututtuka da dama kamar cututtukan zuciya, cututtukan hanta da ciwon daji. Beetroot ya ƙunshi pigments da ake kira betanin, wanda ke da anti-inflammatory Properties.
Amfani ga lafiyar narkewa
Wannan tushen kayan lambu shine kyakkyawan tushen fiber. Fiber yana tafiya ta hanyar narkewa a cikin ciki zuwa hanji; inda yake ciyar da kwayoyin cuta na hanji kuma yana kara yawa a cikin stool.
Wannan yana inganta lafiyar narkewa, yana kiyaye shi akai-akai, kuma yana hana yanayin narkewa kamar maƙarƙashiya, cututtukan hanji mai kumburi, da diverticulitis.
Fiber kuma yana rage haɗarin kamuwa da cututtuka na yau da kullun, gami da ciwon daji na hanji, cututtukan zuciya da nau'in ciwon sukari na 2.
Yana goyan bayan lafiyar kwakwalwa
Ayyukan tunani da fahimi a zahiri suna raguwa da shekaru. Ga wasu, wannan raguwa yana da mahimmanci kuma yana iya haifar da yanayi kamar ciwon hauka. Ragewar jini da iskar oxygen zuwa kwakwalwa yana haifar da raguwar wannan.
gwozaNitrates a cikin ruwa yana ƙara yawan jini zuwa kwakwalwa. An ce wannan kayan lambu yana ƙara yawan jini zuwa gaban lobe na kwakwalwa, yanki na musamman da ke da alaƙa da tunani mai girma kamar yanke shawara da ƙwaƙwalwar aiki.
Yana da ikon hana wasu nau'in ciwon daji
Ciwon daji cuta ce mai tsanani kuma mai yuwuwa mai saurin kisa da ke tattare da girmar sel marasa tsari. Abubuwan da ke cikin antioxidant da yanayin anti-mai kumburi na wannan tushen kayan lambu yana da ikon hana ciwon daji.
gwoza tsantsaan nuna shi don rage rarrabuwa da haɓakar ƙwayoyin tumor a cikin dabbobi.
Shin gwoza yana raunana?
Yana da kaddarorin sinadirai masu yawa waɗanda zasu taimaka a rasa nauyi. Na farko, adadin kuzari a cikin beets low da high ruwa abun ciki. gwozaFiber yana taimakawa wajen rage kiba ta hanyar rage sha'awa da kuma kara jin dadi.
Duk da yake babu wani binciken da ya gwada tasirin wannan tushen kayan lambu akan nauyi, yana bayyana yana da tasiri don asarar nauyi lokacin da aka yi la'akari da bayanin martabarsa.
Wannan kayan lambu ne mai gina jiki da kuma wuce yarda dadi. Ana iya sha ruwan 'ya'yan itace na wannan tushen kayan lambu, gasashe, tururi ko pickled.
Nitrates na abinci suna narkewa da ruwa, don haka, don haɓaka abun ciki na nitrate, gwozaKada in tafasa.
Menene illar Beet?
gwoza gabaɗaya da haƙuri - sai dai a cikin mutanen da ke da saurin kamuwa da duwatsun koda. Amfani da wannan tushen kayan lambu kuma na iya sa launin fitsari ya zama ruwan hoda ko ja; wannan kuma ba shi da lahani amma sau da yawa yana haɗuwa cikin jini.
oxalates
kore gwozayana da matakan oxalate masu yawa, wanda zai iya haifar da samuwar dutsen koda. oxalates na iya tsoma baki tare da sha na micronutrients.
ganyen gwozaoxalate matakan a cikin tushen gwozaYana da girma fiye da tushen oxalates, amma har yanzu yana da girma a cikin tushen oxalates.
FODMAP
Wannan tushen kayan lambu yana cikin nau'in fructan, carbohydrate mai ɗan gajeren sarkar da ke ciyar da ƙwayoyin cuta. FODMAPya ƙunshi. FODMAPs na iya haifar da rashin jin daɗi a cikin mutane masu hankali, irin su ciwon jijiyar hanji (IBS).
Rashin lafiyar Beet
Ko da yake ba kasafai ba, wannan rashin lafiyar na iya faruwa a wasu mutane.gwoza Abubuwan da ke haifar da rashin lafiyan amfani da shi sun haɗa da rashes, amya, itching, ko da sanyi da zazzabi.
A sakamakon haka;
Gwoza, Yana da kyakkyawan tushen abinci mai gina jiki, yana ƙunshe da fiber da mahaɗan tsire-tsire masu yawa. Yana da fa'idodin kiwon lafiya kamar inganta lafiyar zuciya, haɓaka ƙarfin motsa jiki, da rage hawan jini.
Sauƙin shiryawa, ana iya ci danye, dafaffe ko dafa shi.
