Izinzuzo zeBeetroot, Izingozi kanye Nenani Lokudla Okunempilo

beetroot kubizwe isithombo sebhitrudiKuyimifino eyimpande ethandwa kakhulu ezindaweni zokudlela eziningi emhlabeni jikelele.

Kuye kwahlotshaniswa nezinzuzo eziningi zezempilo, okuhlanganisa ukuthuthukisa ukugeleza kwegazi, ukwehlisa umfutho wegazi, nokwandisa amandla okuzivocavoca. Eziningi zalezi zinzuzo kungenxa yokuqukethwe okuphezulu kwe-inorganic nitrate.

Ingabe ama-beet angadliwa aluhlaza?

Kuyimifino emnandi; Kungadliwa kuluhlaza noma kuphekwe noma kudliwe njengokhukhamba. Amaqabunga nawo ayadliwa. Inani elikhulu lazo, eziningi zazo ezihlukaniswa ngombala wazo izinhlobo ze-beet Kukhona - obomvu, ophuzi, omhlophe, opinki noma onsomi ojulile.

Kulo mbhalo; “yini isithombo sebhitrudi", "izinzuzo zebhitrudi", "ibhithi elilimazayo" ve "inani elinomsoco lama-beet" ulwazi luzonikezwa.

Iyini i-Beet?

beetroot (I-Beta vulgaris), iyimifino eyimpande. Iqukethe izakhi ezibalulekile, le mifino yezimpande ingumthombo omuhle kakhulu we-fiber; iqukethe i-folate (i-vitamin B9), i-manganese, i-potassium, i-iron ne-vitamin C. Phakathi kwezinhlobo ezaziwa kakhulu nezidliwe zibomvu futhi isithombo sebhitrudi esimhlophe elise.

Inani Lomsoco Lama-Beet

Ngokuyinhloko iqukethe amanzi (87%), ama-carbohydrate (8%) kanye ne-fiber (2-3%). Isitsha esisodwa (136 grams) beet abilisiwe Nakuba iqukethe amakhalori angaphansi kwama-60, inkomishi engu-3/4 (amagremu ayi-100) ama-beet aluhlaza Inokuqukethwe komsoco okulandelayo:

Amakhalori: 43

Amanzi: 88%

Amaprotheni: 1,6 gram

Ama-carbohydrate: 9,6 g

Ushukela: 6.8 amagremu

I-fiber: 2.8 amagremu

Amafutha: 0,2 amagremu

Ama-calories we-beet Kuyimifino ephansi, kodwa ecebile ngamavithamini namaminerali abalulekile. Inikeza cishe wonke amavithamini namaminerali owadingayo.

carbohydrate

Ihlinzeka ngama-carbohydrate angaba ngu-8-10% ngendlela eluhlaza noma ephekiwe. njenge-glucose ne-fructose ushukela olulaAkha ama-carbohydrate angama-70% kanye nama-80%.

Le mifino yezimpande nayo ingumthombo wama-fructans - ama-carbohydrate e-short-chain ahlukaniswa njengama-FODMAP. Abanye abantu abakwazi nje ukugayeka.

Inkomba ye-glycemic, ethathwa njengemaphakathi, 61 inkomba ye-glycemic (GI) amaphuzu. I-GI iyisilinganiso sokuthi ushukela wegazi ukhuphuka ngokushesha kangakanani ngemuva kokudla.

Öte yandan, i-beet glycemic load iyi-5 kuphela, ephansi kakhulu. Lokhu kubonisa ukuthi le mifino ayinawo umthelela obalulekile emazingeni kashukela egazini ngoba inani eliphelele lama-carbohydrate ekukhonzeni ngakunye liphansi.

I-Lif

Le mifino yezimpande iphezulu ku-fiber, ihlinzeka cishe ngamagremu angu-100-2 ngegremu eyi-3 yokukhonza. I-fiber yokudla ibalulekile ekudleni okunempilo futhi inciphisa ingozi yezifo ezihlukahlukene.

Amavithamini weBeet kanye namaminerali

Le mifino ingumthombo wamavithamini namaminerali amaningi abalulekile.

I-Folate (Vitamin B9)

I-Folate, enye yamavithamini B, ibalulekile ekukhuleni okujwayelekile kwezicubu nokusebenza kwamangqamuzana. Kudingeka ikakhulukazi kwabesifazane abakhulelwe.

AmaManganese

I-trace element ebalulekile, i-manganese itholakala ngamanani aphezulu okusanhlamvu, okusanhlamvu, izithelo nemifino.

potassium

Ukudla okune-potassium kwehlisa umfutho wegazi futhi kunemiphumela emihle empilweni yenhliziyo.

Demir

i-mineral ebalulekile yensimbiInemisebenzi eminingi ebalulekile emzimbeni. Kuyadingeka ukuze kuthuthwe umoya-mpilo emangqamuzaneni abomvu egazi.

I-vitamin C

Le vithamini iyi-antioxidant ebalulekile ekusebenzeni komzimba nempilo yesikhumba..

Ezinye Izinhlanganisela Zezitshalo

Izinhlanganisela zezitshalo ziyizinto zezitshalo zemvelo, ezinye zazo ezingasiza empilweni. isitshalo sebhitrudiIzithako eziyinhloko zezitshalo ezikuwo yilezi:

I-Betanin

I-Betanin iwumbala ovame kakhulu onikeza le mpande yemifino umbala wayo obomvu oqinile. Kuyaziwa ukuthi kunezinzuzo ezehlukene zezempilo.

I-nitrate ye-inorganic

Imifino enamahlamvu aluhlaza, ikakhulukazi beetrootI-inorganic nitrate, etholakala ngamanani amakhulu emzimbeni, iphenduka i-nitric oxide emzimbeni futhi inemisebenzi eminingi ebalulekile.

I-Vulgaxanthin

Kuyi-pigment eyenza imifino ibe nombala ophuzi noma owolintshi.

Yiziphi Izinzuzo zeBeetroot?

ukudla ama-beetinikeza izinzuzo eziningi zezempilo, ikakhulukazi impilo yenhliziyo nokusebenza kokuzivocavoca.

umfutho wegazi ophansi

Umfutho wegazi ophezulu ulimaza imithambo yegazi nenhliziyo. Ukudla izithelo nemifino ecebile nge-nitrate ye-inorganic kunciphisa ingozi yesifo senhliziyo ngokwehlisa umfutho wegazi nokwandisa ukwakheka kwe-nitric oxide.

Ukwanda komthamo wokuzivocavoca

Ucwaningo oluningi lukhombisa ukuthi ama-nitrate angathuthukisa ukusebenza komzimba, ikakhulukazi ngesikhathi sokuqeqeshwa kokukhuthazela okuphezulu.

Ama-nitrate okudla aboniswe ukunciphisa ukusetshenziswa komoya-mpilo ngesikhathi sokuzivocavoca umzimba ngokuthinta umsebenzi we-mitochondria, izitho zamangqamuzana ezibhekene nokukhiqizwa kwamandla.

beetrootisetshenziswa kakhulu kule njongo ngenxa yokuqukethwe kwayo okuphezulu kwe-inorganic nitrate.

Ilwa nokuvuvukala

Ukuvuvukala okungapheli; ukukhuluphala ngokweqile kubangela inqwaba yezifo ezifana nesifo senhliziyo, isifo sesibindi nomdlavuza. I-Beetroot iqukethe i-pigments ebizwa ngokuthi i-betanin, enezici zokuqeda ukuvuvukala.

Kuwusizo empilweni yokugaya ukudla

Le mifino yezimpande ingumthombo omuhle kakhulu we-fiber. I-fiber ihamba ngokugayeka kokudla esiswini iye emathunjini; lapho kudla khona amagciwane amathumbu futhi kwengeza inqwaba esitulweni.

Lokhu kuthuthukisa impilo yokugaya ukudla, kukugcina kujwayelekile, futhi kuvimbele izimo zokugaya ezifana nokuqunjelwa, isifo samathumbu esivuvukalayo, kanye ne-diverticulitis.

I-fiber iphinde inciphise ingozi yezifo ezingapheli, okuhlanganisa umdlavuza wekoloni, isifo senhliziyo, kanye nesifo sikashukela sohlobo 2.

Isekela impilo yobuchopho

Umsebenzi wengqondo nowokucabanga ngokwemvelo uyehla ngokuya ngeminyaka. Kwabanye, lokhu kwehliswa kubalulekile futhi kungaholela ezimweni ezinjengokuwohloka komqondo. Ukuncipha kokugeleza kwegazi kanye nokunikezwa komoyampilo ebuchosheni kubangela lokhu kuncipha.

beetrootAma-nitrate emanzini akhulisa ukugeleza kwegazi ebuchosheni. Le mifino kuthiwa yandisa ukugeleza kwegazi ukuya engxenyeni engaphambili yobuchopho, indawo ehlotshaniswa ngokuqondile nokucabanga okuphakeme njengokuthatha izinqumo kanye nenkumbulo yokusebenza.

Inamandla okuvimbela ezinye izinhlobo zomdlavuza

Umdlavuza yisifo esiyingozi futhi esingase sibulale esibonakala ngokukhula okungalawuleki kwamangqamuzana. Okuqukethwe kwe-antioxidant kanye nemvelo ephikisana nokuvuvukala yale mifino yezimpande inamandla okuvimbela umdlavuza.

i-beet extractkukhonjiswe ukunciphisa ukuhlukana nokukhula kwamangqamuzana e-tumor ezilwaneni.

Ingabe I-Beet Iyancipha?

Inezici eziningana zokudla okunomsoco ezizosiza ekulahlekelweni kwesisindo. Okokuqala, ama-calories ku-beet amanzi aphansi futhi aphezulu. beetrootI-fiber isiza ukwehlisa isisindo ngokunciphisa isifiso sokudla futhi ikhulise umuzwa wokugcwala.

Nakuba kungekho zifundo ezihlole ngokuqondile imiphumela yale mifino yezimpande ngesisindo, ibonakala iphumelela ekulahlekelweni kwesisindo lapho iphrofayili yayo yezakhi ibhekwa.

Ungawadla Kanjani Ama-Beet

Le mifino inomsoco futhi imnandi ngendlela emangalisayo. Ijusi yale mifino yezimpande ingadakwa, yosiwe, ifakwe ngesitimu noma ifakwe emanzini anosawoti.

Ama-nitrate okudla awancibiliki emanzini, ngakho-ke, ukukhulisa okuqukethwe kwe-nitrate, beetrootAkufanele ngibilise.

Yiziphi Izingozi ze-Beet?

beetroot ngokuvamile ibekezelelwa kahle - ngaphandle kwabantu abathambekele ekubeni namatshe ezinso. Ukusetshenziswa kwalesi sitshalo semifino kungabangela nombala womchamo ukuba ube pink noma obomvu; lokhu futhi akunangozi kodwa kuvame ukuhlangana egazini.

oxalates

isithombo sebhitrudi eluhlazainamazinga aphezulu e-oxalate, angabangela ukwakheka kwamatshe ezinso. oxalates kungase kuphazamise ukumuncwa kwama-micronutrients.

iqabunga le-beetamazinga e-oxalate isithombo sebhitrudiIphakeme kakhulu kunezimpande ze-oxalates, kodwa isephezulu kuma-oxalate ezimpande.

I-FODMAP

Le mifino yezimpande isesimweni se-fructan, i-carbohydrate ewuchungechunge olufushane ephakela amagciwane amathumbu. I-FODMAPiqukethe. Ama-FODMAP angabangela ukuphazamiseka kokugaya ukudla okungakhululekile kubantu abazwelayo, njenge-irritable bowel syndrome (IBS).

I-Beet Allergy

Nakuba kungavamile, lokhu kungezwani komzimba kungenzeka kwabanye abantu. beetroot Ukungezwani nokungezwani nokusetshenziswa kwayo kuhlanganisa ukuqubuka, ukuqubuka, ukulunywa, ngisho nokubanda kanye nomkhuhlane.

Ngenxa yalokho;

Ibhithi, Iwumthombo omuhle wezakhi zomzimba, iqukethe i-fiber kanye nezinhlanganisela eziningi zezitshalo. Inezinzuzo zezempilo njengokuthuthukisa impilo yenhliziyo, ukuthuthukisa amandla okuzivocavoca, nokwehlisa umfutho wegazi.

Kulula ukuyilungisa, ingadliwa iluhlaza, ibilisiwe noma iphekwe.