IiNzuzo zeBeetroot, iiNgozi kunye neXabiso leSondlo

Beet kubizwe ingcambu ye-beetYingcambu yemifuno ethandwa kakhulu kwiindawo ezininzi zokutya emhlabeni jikelele.

Idityaniswe neenzuzo ezininzi zempilo, kubandakanywa nokuphucula ukuhamba kwegazi, ukunciphisa uxinzelelo lwegazi, kunye nokwandisa umthamo wokuzivocavoca. Uninzi lwezi zibonelelo zibangelwa kumxholo ophezulu we-inorganic nitrate.

Ngaba iibeet zinokutyiwa zikrwada?

Ngumifuno omnandi; Ingatyiwa ikrwada okanye iphekwe okanye ityiwe njenge pickle. Amagqabi nawo ayatyiwa. Inani elikhulu lazo, ezininzi zazo zihluke ngombala wazo iintlobo zebeet Kukho - obomvu, omthubi, omhlophe, opinki okanye omfusa onzulu.

Kwesi sicatshulwa; “yintoni i-beet", "ibeet benefits", "ibeet iyingozi" ve "Ixabiso lezondlo zeebhithi" ulwazi luya kunikwa.

Yintoni iBeet?

Beet (Beta vulgaris), yingcambu yemifuno. Iqulethe izondlo ezibalulekileyo, le mifuno yeengcambu ingumthombo omuhle kakhulu wefayibha; iqulethe i-folate (i-vitamin B9), i-manganese, i-potassium, i-iron kunye ne-vitamin C. Phakathi kweentlobo ezaziwa kakhulu kunye nezidliwe zibomvu kwaye beet emhlophe ibekwe.

Ixabiso leSondlo leBeet

Ikakhulu iqulethwe ngamanzi (87%), iicarbohydrates (8%) kunye nefiber (2-3%). Isitya esinye (136 grams) beet ebilisiwe Ngelixa iqulethe ngaphantsi kweekhalori ezingama-60, 3/4 indebe (100 grams) beet ekrwada Inesiqulatho sesondlo esilandelayo:

Iikhalori: 43

Amanzi: 88%

Iiprotheni: 1,6 gram

Iikhabhoni: 9,6 gram

Iswekile: 6.8 grams

Ifayibha: 2.8 grams

Amafutha: 0,2 grams

Iikhalori zeBeet Yimifuno ephantsi, kodwa ityebile kwiivithamini kunye neeminerali ezixabisekileyo. Inika phantse zonke iivithamini kunye neeminerali ozidingayo.

ekudleni

Inika malunga ne-8-10% ye-carbohydrates kwifom eluhlaza okanye ephekiweyo. njengeglucose kunye nefructose iswekile elulaBenza i-70% kunye ne-80% yeecarbohydrates.

Le ngcambu yemifuno ikwangumthombo we-fructans - i-carbohydrates ye-short-chain ehlelwe njenge-FODMAPs. Abanye abantu abakwazi nje ukwetyisa.

Isalathiso seGlycemic, esithathwa njengephakathi, 61 isalathisi se-glycemic (GI) amanqaku. I-GI ngumlinganiselo wendlela amanqanaba eswekile egazi aphakama ngayo ngokukhawuleza emva kokutya.

Kwelinye icala, umthamo we-beet glycemic yi-5 kuphela, ephantsi kakhulu. Oku kubonisa ukuba le mifuno ayinayo impembelelo ebalulekileyo kumanqanaba eswekile yegazi kuba isixa lilonke carbohydrates ekukhonzeni ngalinye liphantsi.

Lif

Le ngcambu yemifuno iphezulu kwifiber, inikezela malunga ne-100-2 grams nge-3 gram ekhonza. I-fiber yokutya ibalulekile ekutyeni okunempilo kwaye inciphisa umngcipheko wezifo ezahlukeneyo.

IiVithamini zeBeet kunye neeMinerali

Lo mifuno ngumthombo weevithamini ezininzi ezibalulekileyo kunye neeminerali.

IFolate (iVithamin B9)

I-Folate, enye yeevithamini ze-B, ibalulekile ekukhuleni kwezicubu eziqhelekileyo kunye nokusebenza kweeseli. Kuyimfuneko ngakumbi kubafazi abakhulelweyo.

Manganese

Into ebalulekileyo yokulandela umkhondo, i-manganese ifumaneka kwixabiso eliphezulu kwiinkozo ezipheleleyo, iimbotyi, iziqhamo kunye nemifuno.

potassium

Ukutya okuphezulu kwi-potassium kunciphisa uxinzelelo lwegazi kwaye kunemiphumo emihle kwimpilo yentliziyo.

Demir

iminerali ebalulekileyo demirInemisebenzi emininzi ebalulekileyo emzimbeni. Kuyimfuneko ekuthuthweni kweoksijini kwiiseli ezibomvu zegazi.

Ivithamin C

Le vithamini i-antioxidant ebalulekileyo ekusebenzeni komzimba kunye nempilo yesikhumba..

Ezinye iiCompounds zeZityalo

Iikhompawundi zezityalo zizinto zendalo zezityalo, ezinye zazo ezinokunceda impilo. isityalo beetIikhompawundi zezityalo eziphambili kuyo zezi:

betanin

IBetanin sesona sibala siqhelekileyo esenza le ngcambu yemifuno ibe nombala obomvu oqinileyo. Kuyaziwa ukuba ineenzuzo ezahlukeneyo zempilo.

Inorganic nitrate

Imifuno enamagqabi aluhlaza, ngakumbi beetI-nitrate ye-inorganic, efumaneka kwiimali ezinkulu emzimbeni, ijika ibe yi-nitric oxide emzimbeni kwaye inemisebenzi emininzi ebalulekileyo.

ivulgaxanthin

Sisibala esenza imifuno ibe nombala otyheli okanye o-orenji.

Ziziphi iiNzuzo zeBeetroot?

ukutya beetibonelela ngeenzuzo ezininzi zempilo, ngakumbi kwimpilo yentliziyo kunye nokusebenza komthambo.

uxinzelelo lwegazi oluphantsi

Uxinzelelo lwegazi oluphezulu luyonakalisa imithambo yegazi kunye nentliziyo. Ukutya iziqhamo ezityebileyo ze-nitrate kunye nemifuno kunciphisa umngcipheko wesifo senhliziyo ngokunciphisa uxinzelelo lwegazi kunye nokwandisa ukubunjwa kwe-nitric oxide.

Ukunyuka kwamandla okwenza umthambo

Izifundo ezininzi zibonisa ukuba i-nitrate inokuphucula ukusebenza komzimba, ngakumbi ngexesha loqeqesho lonyamezelo oluphezulu.

I-nitrate yokutya ibonakaliswe ukunciphisa ukusetyenziswa kwe-oksijini ngexesha lokuzilolonga ngokuchaphazela umsebenzi we-mitochondria, izitho zeeseli ezijongene nokuveliswa kwamandla.

Beetisetyenziselwa kakhulu le njongo ngenxa yomxholo wayo we-inorganic nitrate ephezulu.

Ulwa nokudumba

Ukuvutha okungapheliyo; ukutyeba kakhulu kubangela inani lezifo ezifana nesifo sentliziyo, isifo sesibindi kunye nomhlaza. I-beetroot iqulethe i-pigments ebizwa ngokuba yi-betanin, enezinto zokulwa nokudumba.

Iluncedo kwimpilo yokwetyisa

Le ngcambu yemifuno ingumthombo olungileyo wefiber. Ifayibha idlula kwi-digestion esiswini ukuya emathunjini; apho ityisa iibhaktheriya zamathumbu kwaye yongeza isambuku kwisitulo.

Oku kukhuthaza impilo yokugaya, kugcine rhoqo, kwaye kuthintele iimeko zokugaya ezifana nokuqunjelwa, isifo sesibindi esivuthayo, kunye ne-diverticulitis.

I-Fiber ikwanciphisa umngcipheko wezifo ezingapheliyo, kuquka umhlaza wekoloni, isifo senhliziyo, kunye nohlobo lwe-2 yeswekile.

Ixhasa impilo yengqondo

Umsebenzi wengqondo kunye nokuqonda ngokwemvelo uyehla ngokukhula. Kwabanye, oku kuncipha kubalulekile kwaye kunokukhokelela kwiimeko ezifana nesifo sengqondo esiyingozi. Ukuncipha kokuhamba kwegazi kunye nokunikezelwa kweoksijini engqondweni kubangela oku kuncipha.

BeetI-nitrate emanzini inyusa ukuhamba kwegazi kwingqondo. Lo mifuno kuthiwa ukwandisa ukuhamba kwegazi kwilobe yangaphambili yengqondo, indawo ehambelana ngokukodwa nokucinga okuphezulu okufana nokwenza izigqibo kunye nememori yokusebenza.

Inamandla okuthintela ezinye iintlobo zomhlaza

Umhlaza sisifo esiyingozi esibonakala kukukhula okungalawulekiyo kweeseli. Umxholo we-antioxidant kunye nendalo yokuchasana nokudumba kwale ngcambu yemifuno inamandla okuthintela umhlaza.

beet isicatshulwaibonakaliswe ukunciphisa ukwahlukana kunye nokukhula kweeseli zethumba kwizilwanyana.

Ngaba iBeet iyancipha?

Ineempawu ezininzi zezondlo eziza kunceda ekulahlekeni kobunzima. Okokuqala, iikhalori kwi beet umthamo wamanzi aphantsi naphezulu. BeetIfayibha inceda ukunciphisa umzimba ngokunciphisa umdla wokutya kunye nokwandisa imvakalelo yokuhlutha.

Nangona akukho zifundo ziye zavavanya ngokuthe ngqo iziphumo zale ngcambu yemifuno kubunzima, ibonakala isebenzayo ekulahlekeni kobunzima xa iprofayili yayo yezondlo ithathelwa ingqalelo.

Ukutya njani iiBeet

Lo mifuno unesondlo kwaye unencasa ngendlela emangalisayo. Ijusi yale ngcambu yemifuno inokuselwa, yosiwe, ifakwe ngomphunga okanye ifakwe emanzini.

I-nitrate yokutya i-soluble yamanzi, ngoko ke, ukwandisa umxholo we-nitrate, beetAkufunekanga ndibile.

Ziziphi iingozi zeBeet?

Beet inyamezeleke ngokubanzi - ngaphandle kwabantu abatyekele kumatye ezintso. Ukusetyenziswa kwale ngcambu yemifuno kunokubangela ukuba umbala womchamo ube pink okanye obomvu; oku kwakhona akunabungozi kodwa kaninzi kuxutywa egazini.

oxalates

beet eluhlazainamanqanaba aphezulu e-oxalate, enokubangela ukwakheka kwamatye kwizintso. oxalates kunokuphazamisa ukufunxwa kwemicronutrients.

igqabi lebhithiamanqanaba e-oxalate ingcambu ye-beetIphezulu kakhulu kuneengcambu ze-oxalates, kodwa isephezulu kwiingcambu ze-oxalates.

FODMAP

Le ngcambu yemifuno ikwimo ye-fructan, i-carbohydrate-chain chain etyisa iintsholongwane zamathumbu. FODMAP's ziqulathe. I-FODMAP inokubangela ukuphazamiseka kokutya okungonwabi kubantu ababuthathaka, njenge-irritable bowel syndrome (IBS).

Ukwalana neBeet

Nangona kunqabile, oku kwaliwa kuyenzeka kwabanye abantu. Beet Ukwalana nokwaliwa ekusetyenzisweni kwayo kubandakanya irhashalala, ukurhawuzelelwa, ukurhawuzelelwa, nokubanda kunye nomkhuhlane.

Ngenxa yoko;

Beet, Ingumthombo olungileyo wezondlo, iqulethe ifayibha kunye neekhompawundi ezininzi zezityalo. Ineenzuzo zempilo ezifana nokuphucula impilo yentliziyo, ukuphucula umthamo wokuzilolonga, kunye nokunciphisa uxinzelelo lwegazi.

Kulula ukuyilungisa, inokutyiwa ikrwada, ibilisiwe okanye iphekwe.