Beetroot Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj txiaj ntsig

beet hu ua beet pausNws yog cov zaub hauv paus uas tau siv ntau hauv ntau cov zaub mov thoob ntiaj teb.

Nws tau cuam tshuam nrog ntau yam txiaj ntsig kev noj qab haus huv, suav nrog kev txhim kho cov ntshav khiav, txo cov ntshav siab, thiab ua kom muaj peev xwm tawm dag zog. Feem ntau cov txiaj ntsig no yog vim muaj cov ntsiab lus siab ntawm inorganic nitrates.

Beets puas tuaj yeem noj nyoos?

Nws yog zaub qab; Nws tuaj yeem noj nyoos los yog siav los yog noj raws li pickle. Cov nplooj kuj noj tau. Ib tug loj tus naj npawb ntawm lawv, ntau yam uas txawv los ntawm lawv cov xim ntau yam beet Muaj - liab, daj, dawb, liab dawb los yog ntshav liab.

Hauv cov ntawv no; “beet yog dab tsi", "beet benefits", "beet harms" ve "Nutritive nqi ntawm beets" cov ntaub ntawv yuav muab.

Beet yog dab tsi?

beet (beta vulgaris), yog lub hauv paus zaub. Muaj cov as-ham tseem ceeb, cov hauv paus zaub no yog qhov zoo heev ntawm fiber ntau; muaj folate (vitamin B9), manganese, potassium, hlau thiab vitamin C. Ntawm cov feem ntau paub thiab noj ntau yam yog liab thiab dawb beet yog pom.

Khoom noj khoom haus tus nqi ntawm Beets

Nws feem ntau muaj dej (87%), carbohydrates (8%) thiab fiber (2-3%). Ib lub tais (136 grams) boiled beets Thaum muaj tsawg dua 60 calories, 3/4 khob (100 grams) raw beets Nws muaj cov khoom noj khoom haus hauv qab no:

Calorie ntau ntau: 43

Dej: 88%

Protein: ib gram

Carbs: 9,6 grams

Yog ': 6.8 g

Fiber: 2.8 grams

yog '0,2 g

Calorie cov ntsiab lus Nws yog zaub uas tsis tshua muaj, tab sis nplua nuj nyob hauv cov vitamins thiab minerals. Nws muab yuav luag tag nrho cov vitamins thiab minerals uas koj xav tau.

carbohydrate

Nws muab txog 8-10% carbohydrates hauv daim ntawv nyoos lossis siav. xws li qabzib thiab fructose yooj yim qab zibLawv tsim 70% thiab 80% ntawm carbohydrates.

Cov hauv paus zaub no kuj yog qhov chaw ntawm fructans - luv-chain carbohydrates cais raws li FODMAPs. Qee tus neeg tsuas yog zom tsis tau.

Glycemic Performance index, suav tias yog nruab nrab, 61 glycemic Performance index (GI) qhab nia. GI yog qhov ntsuas ntawm cov ntshav qab zib sai sai tom qab noj mov.

Txawm li cas los, beet glycemic load tsuas yog 5, uas yog tsawg heev. Qhov no qhia tau hais tias cov zaub no tsis muaj qhov cuam tshuam loj rau cov ntshav qab zib vim tias tag nrho cov carbohydrates hauv txhua qhov kev pabcuam tsawg.

Lif

Cov hauv paus zaub no muaj fiber ntau, muab li 100-2 grams ib 3 grams pab. Kev noj zaub mov fiber ntau yog qhov tseem ceeb rau kev noj qab haus huv thiab txo kev pheej hmoo ntawm ntau yam kab mob.

Beet vitamins thiab minerals

Cov zaub no yog qhov chaw ntawm ntau cov vitamins thiab minerals tseem ceeb.

Folate (Vitamin B9)

Folate, ib qho ntawm cov vitamins B, yog qhov tseem ceeb rau kev loj hlob ntawm cov ntaub so ntswg thiab kev ua haujlwm ntawm tes. Nws yog qhov tsim nyog tshwj xeeb rau cov poj niam cev xeeb tub.

Mangas Yaj

Ib qho tseem ceeb kab kawm, manganese muaj nyob rau hauv ntau cov nplej, legumes, txiv hmab txiv ntoo thiab zaub.

poov tshuaj

Kev noj zaub mov muaj potassium txo qis ntshav siab thiab muaj txiaj ntsig zoo rau lub plawv mob.

hlau

ib qho tseem ceeb mineral hlauNws muaj ntau yam haujlwm tseem ceeb hauv lub cev. Nws yog qhov tsim nyog rau kev thauj cov pa oxygen hauv cov qe ntshav liab.

C vitamin

Cov vitamin no yog ib qho antioxidant tseem ceeb rau kev tiv thaiv kab mob thiab kev noj qab haus huv ntawm daim tawv nqaij..

Lwm yam cog Compounds

Cog tebchaw yog cov nroj tsuag tej yam ntuj tso, tej yam uas yuav pab tau kev noj qab haus huv. beet cogLub ntsiab cog compounds nyob rau hauv nws yog:

betanin

Betanin yog cov xim ntau tshaj plaws uas muab cov zaub hauv paus no nws cov xim liab muaj zog. Nws paub tias muaj ntau yam txiaj ntsig kev noj qab haus huv.

Inorganic nitrate

Ntsuab nplooj zaub, tshwj xeeb tshaj yog beetInorganic nitrate, uas pom nyob rau hauv ntau ntau hauv lub cev, hloov mus rau nitric oxide nyob rau hauv lub cev thiab muaj ntau yam tseem ceeb functions.

vulgaxanthin ua

Nws yog xim xim uas muab cov zaub nws cov xim daj lossis txiv kab ntxwv.

Cov txiaj ntsig ntawm Beetroot yog dab tsi?

noj beetsmuab ntau yam txiaj ntsig kev noj qab haus huv, tshwj xeeb tshaj yog rau lub plawv noj qab haus huv thiab kev ua haujlwm ntawm kev tawm dag zog.

ntshav siab

Ntshav siab ua rau cov hlab ntsha thiab lub plawv puas. Noj cov txiv hmab txiv ntoo thiab zaub uas tsis muaj nitrate nplua nuj txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm kev txo cov ntshav siab thiab nce nitric oxide tsim.

Ua kom muaj peev xwm tawm dag zog

Ntau cov kev tshawb fawb qhia tau hais tias nitrates tuaj yeem txhim kho lub cev kev ua tau zoo, tshwj xeeb tshaj yog thaum muaj kev siv zog ua haujlwm siab.

Kev noj zaub mov nitrates tau pom tias txo qis kev siv oxygen thaum lub sijhawm ua haujlwm ntawm lub cev los ntawm kev cuam tshuam rau kev ua haujlwm ntawm mitochondria, cov kab mob ntawm tes ua lub luag haujlwm rau kev tsim hluav taws xob.

beetfeem ntau yog siv rau lub hom phiaj no vim nws siab inorganic nitrate cov ntsiab lus.

Fights mob

Mob mob ntev; Kev rog dhau ua rau muaj ntau yam kab mob xws li kab mob plawv, kab mob siab thiab mob qog noj ntshav. Beetroot muaj cov xim hu ua betanin, uas muaj cov tshuaj tiv thaiv kab mob.

Pab rau digestive noj qab haus huv

Cov hauv paus zaub no yog qhov zoo nkauj ntawm fiber ntau. Fiber nkag mus rau hauv plab hnyuv mus rau txoj hnyuv; qhov twg nws pub cov kab mob hauv plab thiab ntxiv ntau rau cov quav.

Qhov no txhawb kev zom zaub mov, ua kom tsis tu ncua, thiab tiv thaiv kev zom zaub mov xws li cem quav, kab mob plab hnyuv, thiab diverticulitis.

Fiber kuj txo cov kev pheej hmoo ntawm cov kab mob ntev, nrog rau mob qog noj ntshav, kab mob plawv thiab ntshav qab zib hom 2.

Txhawb lub hlwb noj qab haus huv

Lub hlwb thiab kev txawj ntse ua haujlwm ib txwm poob qis nrog lub hnub nyoog. Rau qee tus, qhov kev txo qis no tseem ceeb thiab tuaj yeem ua rau muaj mob xws li dementia. Qhov txo qis hauv cov ntshav khiav thiab cov pa oxygen rau lub hlwb ua rau qhov kev txo qis no.

beetNitrates hauv dej ua rau cov ntshav ntws mus rau lub hlwb. Cov zaub no tau hais kom ua kom cov ntshav ntws mus rau pem hauv ntej lobe ntawm lub hlwb, ib qho chaw tshwj xeeb nrog kev xav ntau dua xws li kev txiav txim siab thiab ua haujlwm nco.

Nws muaj peev xwm tiv thaiv qee hom mob qog noj ntshav

Mob qog noj ntshav yog ib yam kab mob loj thiab muaj peev xwm ua rau tuag taus tshwm sim los ntawm kev loj hlob ntawm cov hlwb uas tsis tswj tau. Cov ntsiab lus antioxidant thiab tshuaj tiv thaiv kab mob ntawm cov hauv paus zaub no muaj peev xwm tiv thaiv kev mob qog noj ntshav.

beet extracttau pom tias txo qis kev faib thiab loj hlob ntawm cov qog hlwb hauv cov tsiaj.

Puas yog Beet Weakening?

Nws muaj ntau yam khoom noj khoom haus uas yuav pab kom poob phaus. Ua ntej, calories nyob rau hauv beets cov dej tsawg thiab siab. beetFiber pab kom poob phaus los ntawm kev txo qis qab los noj mov thiab ua kom lub siab puv.

Txawm hais tias tsis muaj kev tshawb fawb tau ncaj qha los soj ntsuam cov txiaj ntsig ntawm cov hauv paus zaub ntawm qhov hnyav, nws zoo nkaus li zoo rau kev poob phaus thaum nws cov as-ham profile raug coj mus rau hauv tus account.

Yuav Ua Li Cas Noj Beets

Cov zaub no muaj zaub mov zoo thiab qab heev. Cov kua txiv hmab txiv ntoo no tuaj yeem haus cawv, ci, steamed lossis pickled.

Dietary nitrates yog dej-soluble, yog li ntawd, kom ua kom cov ntsiab lus nitrate ntau tshaj, beetKuv yuav tsum tsis txhob boil.

Dab tsi yog qhov Harms ntawm Beet?

beet feem ntau zoo tolerated - tshwj tsis yog nyob rau hauv cov neeg uas nquag mus rau lub raum pob zeb. Kev noj cov zaub hauv paus no tuaj yeem ua rau cov zis xim liab los yog liab; qhov no kuj tsis muaj teeb meem tab sis feem ntau sib xyaw rau hauv cov ntshav.

oxalates

ntsuab beetmuaj oxalate ntau ntau, uas tuaj yeem ua rau lub raum pob zeb tsim. oxalates tuaj yeem cuam tshuam nrog kev nqus ntawm micronutrients.

nplooj beetqib oxalate hauv beet pausNws yog ntau dua li hauv paus oxalates, tab sis tseem siab hauv paus oxalates.

FODMAP

Cov hauv paus zaub no yog nyob rau hauv daim ntawv ntawm fructan, ib tug luv luv-chain carbohydrate uas pub cov kab mob plab. FODMAP's muaj. FODMAPs tuaj yeem ua rau tsis xis nyob hauv plab hauv cov neeg muaj kev ntxhov siab, xws li chim siab plob tsis so tswj (IBS).

Beet ua xua

Txawm tias tsis tshua muaj, qhov kev tsis haum no tuaj yeem tshwm sim hauv qee tus neeg. beet Kev ua xua rau nws noj muaj xws li pob khaus, khaus khaus, khaus, txawm tias txias thiab kub taub hau.

Vim li ntawd;

Beet, Nws yog ib qhov zoo ntawm cov as-ham, muaj fiber ntau thiab ntau cov nroj tsuag tebchaw. Nws muaj cov txiaj ntsig kev noj qab haus huv xws li kev txhim kho lub plawv, txhim kho kev tawm dag zog, thiab txo cov ntshav siab.

Yooj yim npaj, nws tuaj yeem noj nyoos, boiled los yog siav.