Zviri muChinyorwa
Beet kudaidzwa beet mudziIwo mudzi wemuriwo unonyanya kudyiwa mumabikirwo mazhinji pasi rese.
Yakave yakabatanidzwa nehuwandu hwehutano hwehutano, kusanganisira kuvandudza kuyerera kweropa, kuderedza ropa, uye kuwedzera simba rekurovedza muviri. Mazhinji emabhenefiti aya anokonzerwa nehuwandu hwehuwandu hweinorganic nitrate.
Beet inogona kudyiwa isina kubikwa here?
Muriwo unonaka; Inogona kudyiwa iri mbishi kana kubikwa kana kudyiwa segaka. Mashizha ayo anodyiwawo. Nhamba huru yavo, vazhinji vavo vanosiyaniswa nemuvara wavo beet marudzi Pane - tsvuku, yero, chena, pink kana yakadzika yepepuru.
Muchinyorwa ichi; “chii chinonzi beet", "beet inobatsira", "beet inokuvadza" ve "Nutritive value yebeet" ruzivo ruchapihwa.
Chii chinonzi Beet?
Beet (beta vulgaris), mudzi wemuriwo. Iine zvinovaka muviri zvakakosha, iyi midzi yemuriwo inzvimbo yakanaka kwazvo yefiber; ine folate (vitamini B9), manganese, potassium, iron uye vhitamini C. Pakati pemhando dzinozivikanwa uye dzinopedzwa dzakatsvuka uye white beet inowanikwa.
Nutritional Kukosha kweBeet
Inonyanya kuve nemvura (87%), macarbohydrates (8%) uye fiber (2-3%). Imwe ndiro (136 gramu) bhiti yakabikwa Kunyange iine asingasviki makumi matanhatu makorikori, 60/3 mukombe (4 gramu) bhiti mbishi Iine zvinotevera zvinovaka muviri:
Calories: 43
Mvura: 88%
Mapuroteni: 1,6 gramu
Carbs: 9,6 gramu
Shuga: 6.8 magiramu
Fiber: 2.8 gramu
Mafuta: 0,2 gramu
Beet macalorie Imuriwo wakaderera, asi wakapfuma mune zvakakosha mavitamini nemaminerari. Inopa anenge ese mavhitamini nemamineral aunoda.
carbohydrate
Inopa anenge 8-10% makhahydrates mune mbishi kana yakabikwa fomu. zvakadai seglucose uye fructose shuga iri nyoreVanoita 70% uye 80% yemacarbohydrates.
Iyi midzi yemuriwo zvakare inobva fructans - pfupi-chain carbohydrates inorondedzerwa seFODMAPs. Vamwe vanhu havagoni kuzvigaya.
Glycemic index, inonzi ine mwero, 61 glycemic index (GI) zvibodzwa. Iyo GI chiyero chekukurumidza kukwira kweshuga yeropa mushure mekudya.
Pane rimwe divi, beet glycemic mutoro i5 chete, iyo yakaderera zvikuru. Izvi zvinoratidza kuti muriwo uyu hauna mhedzisiro yakakosha pamazinga eshuga yeropa nekuti huwandu hwese hwemakhahydrates mune imwe neimwe kushumira hwakaderera.
Lif
Iyi midzi yemuriwo ine fiber yakawanda, inopa anenge 100-2 magiramu pa3 gramu inoshumira. Dietary fiber yakakosha pakudya zvine hutano uye inoderedza njodzi yezvirwere zvakasiyana.
Beet Mavhitamini uye Minerals
Muriwo uyu unobva kune akawanda akakosha mavhitamini nemamineral.
Folate (Vitamin B9)
Folate, imwe yevhithamini B, yakakosha pakukura kwetishu uye kushanda kwesero. Zvinonyanya kukosha kune vakadzi vane pamuviri.
Manganese
Chinhu chakakosha chekutsvaga, manganese inowanikwa muhuwandu hwakawanda muzviyo, maruva, michero nemiriwo.
Potassium
Kudya kwakanyanya mu potassium kunoderedza BP uye kune migumisiro yakanaka pahutano hwemwoyo.
Demir
chinhu chakakosha chicherwa simbiHune mabasa mazhinji akakosha mumuviri. Izvo zvinodiwa kuti oxygen itakurwe mumasero matsvuku eropa.
C vitamini
Iyi vhitamini ndeye antioxidant yakakosha kune immune function uye hutano hweganda..
Mamwe Mishonga Yemiti
Mishonga yezvirimwa zvinhu zvezvirimwa zvechisikigo, zvimwe zvacho zvinogona kubatsira hutano. beet chirimwaMishonga mikuru yechirimwa mairi ndeiyi:
Betanin
Betanin ndiyo pigment yakajairika inopa mudzi uyu ruvara rutsvuku rwakasimba. Zvinozivikanwa kuti zvine hutano hwakasiyana-siyana.
Inorganic nitrate
Muriwo wemashizha akasvibira, kunyanya bhitiInorganic nitrate, iyo inowanikwa muhuwandu hwakawanda mumuviri, inoshanduka kuita nitric oxide mumuviri uye ine mabasa mazhinji akakosha.
vulgaxanthin
Ivara rinopa muriwo ruvara rweyero kana orenji.
Ndezvipi Zvakanakira Beetroot?
kudya beetsinopa hutano huzhinji hunobatsira, kunyanya kune hutano hwemoyo uye kurovedza muviri.
kuderera kweropa
High blood pressure inokuvadza tsinga dzeropa nemoyo. Kudya michero nemiriwo inorganic nitrate-rich inoderedza njodzi yechirwere chemoyo nekudzikisa BP uye kuwedzera nitric oxide kugadzirwa.
Kuwedzera kurovedza muviri
Ongororo dzakawanda dzinoratidza kuti nitrate inogona kuvandudza mashandiro emuviri, kunyanya panguva yekudzidziswa kwekutsungirira kwakanyanya.
Zvokudya nitrate zvakaratidzwa kuderedza kushandiswa kweokisijeni panguva yekurovedza muviri nekukanganisa basa remitochondria, nhengo dzemasero dzinotarisira kugadzira simba.
Beetinonyanya kushandiswa nekuda kwechinangwa ichi nekuda kwekukwira kwayo inorganic nitrate yemukati.
Inorwisa kuzvimba
Kuzvimba kwenguva refu; kufutisa kunokonzera huwandu hwezvirwere zvakaita sehosha yemoyo, chiropa negomarara. Beetroot ine pigments inonzi betanin, ine anti-inflammatory properties.
Inobatsira kune hutano hwekudya
Iyi midzi yemuriwo inzvimbo yakanaka yefiber. Fiber inopinda nekugayiwa mudumbu kusvika muura; uko inodyisa mabhakitiriya emudumbu uye inowedzera kuwanda kune chituru.
Izvi zvinosimudzira hutano hwekugaya, huchichengeta nguva dzose, uye kudzivirira mamiriro ekugaya akadai sekuvhara, chirwere chechirwere chechirwere, uye diverticulitis.
Fiber zvakare inoderedza njodzi yezvirwere zvisingaperi, zvinosanganisira cancer cancer, chirwere chemoyo uye Type 2 chirwere cheshuga.
Inotsigira hutano hwehuropi
Basa repfungwa uye rekuziva rinodzikira nezera. Kune vamwe, kudzikiswa uku kwakakosha uye kunogona kutungamirira kumamiriro akaita sedementia. Kudzikira kwekuyerera kweropa uye kupihwa kweokisijeni kuuropi kunokonzera kudzikira uku.
BeetNitrates mumvura inowedzera kuyerera kweropa kuuropi. Muriwo uyu unonzi unowedzera kuyerera kweropa kuenda kumberi kwehuropi, nzvimbo yakanyatsobatanidzwa nepamusoro-soro kufunga sekuita sarudzo uye kushanda ndangariro.
Inokwanisa kudzivirira mamwe marudzi egomarara
Gomarara chirwere chakakomba uye chinogona kuuraya chinoratidzwa nekukura kusingadzoreki kwemasero. Iyo antioxidant yemukati uye inorwisa-kuzvimba chimiro chemudzi uyu wemuriwo inokwanisa kudzivirira cancer.
beet kubvisayakaratidzwa kuderedza kupatsanurwa uye kukura kwebundu masero mumhuka.
Beet Inopera Simba Here?
Iine zvinoverengeka zvinovaka muviri izvo zvichabatsira mukurema. Chekutanga, macalorie mu beet mvura yakaderera uye yakakwirira. BeetFiber inobatsira kuderedza uremu nekuderedza kudya uye kuwedzera kunzwa kwekuzara.
Kunyange pasina zvidzidzo zvakaedza zvakananga mhedzisiro yemudzi uyu wemuriwo pahuremu, inoratidzika kunge inoshanda pakurasikirwa nehuremu kana chimiro chayo chekudya chinotariswa.
Madyiro Beets
Muriwo uyu unovaka muviri uye unonaka zvisingaite. Muto wemudzi wemuriwo uyu unogona kunwiwa, kugochwa, kupiswa kana kubikwa.
Dietary nitrate inonyungudika mumvura, saka, kuwedzera nitrate yemukati, bhitiHandifanire kubika.
Ndezvipi Zvinokuvadza zveBeet?
Beet kazhinji inoshivirirwa zvakanaka - kunze kwemuvanhu vane matombo eitsvo. Kushandiswa kwemudzi uyu wemuriwo kunogonawo kuita kuti ruvara rweweti ruve pink kana tsvuku; izvi zvakare hazvikuvadzi asi kazhinji zvinosanganiswa muropa.
oxalates
green beetine yakakwirira oxalate mazinga, izvo zvinogona kukonzera itsvo dombo kuumbwa. oxalates inogona kukanganisa kutorwa kwe micronutrients.
beet leafoxalate mazinga mukati beet mudziIyo yakakwirira kwazvo kupfuura midzi oxalates, asi ichiri yakakwirira mumidzi oxalates.
FODMAPs
Muriwo uyu uri muchimiro chefructan, short-chain carbohydrate inodyisa mabhakitiriya emudumbu. FODMAPs's contain. FODMAPs inogona kukonzera kusagadzikana kwekudya kushungurudza kune vanhu vane hanya, zvakadai sekutsamwa bowel syndrome (IBS).
Beet Allergy
Kunyangwe zvisingawanzo, allergy iyi inogona kuitika mune vamwe vanhu. Beet Allergic reactions pakushandisa kwayo inosanganisira rashes, mikoko, itching, kunyangwe kupindwa nefivha.
Semagumo;
Beet, Iyo yakanaka sosi yezvinovaka muviri, ine faibha uye akawanda emiti makomisheni. Iine hutano hunobatsira sekuvandudza hutano hwemwoyo, kuvandudza simba rekuita maekisesaizi, uye kuderedza BP.
Zviri nyore kugadzirira, inogona kudyiwa yakabikwa, yakabikwa kana kubikwa.
Zvinyorwa Zvaunofanirwa Kuverenga
