Ngaba iiBeetled Beet Zikulungele?

Umxholo

• Ucebile kwizondlo
• Ipakishwe yimixube eluncedo
• Ngamana unganikezela ngezibonelelo ezithile zempilo
• Ngamana unokunyusa intliziyo impilo
• Ngamana unokuphucula ukugaya
• Ngamana unokuphucula ukusebenza komzimba
• Ngamana unokulawula amanqanaba eswekile yegazi
• Izinto ezinokubakho ezantsi
• Umgca wezantsi

Iibhontshisi ezikhethiweyo ziyi-beet elula.

Bazizityebi kwizondlo kwaye banikezela ngeenzuzo ezininzi ezifanayo zezempilo njengabalingani babo abatsha kodwa banobomi obude kakhulu.

Nangona kunjalo, ii-beet ezikhethiweyo zinokuba netyuwa eninzi kunye neswekile, ngenxa yoko unokuzibuza ukuba zilungile ngokwenene kuwe.

Eli nqaku lixoxa ngobuhle kunye nobubi bokutya ii-beet ezikhethiweyo.

Ucebile kwizondlo

Iibhontshisi ziyingcambu yemifuno edla ngokukhiwa.

Nangona ukukhahlela kubangela ilahleko encinci yezondlo, ii-beet ezikhethiweyo zihlala zingumthombo otyebileyo weevithamini kunye neeminerals. Ii-ounces ze-3.5 (100 grams) zibonelela (,):

• Iikhalori: 65
• Iiproteni: ngaphantsi kwe-1 gram
• Amafutha: ngaphantsi kwe-1 gram
• IiCarbs: Iigrama ezili-16
• Iswekile: Iigrama ezili-11
• Ifayibha: ngaphantsi kwe-1 gram
• Ibhrasi: I-13% yeXabiso lemihla ngemihla (DV)
• Imanganizi: I-10% ye-DV
• Umntu: I-7% ye-DV
• URiboflavin: I-4% ye-DV
• Magnesium: I-4% ye-DV
• Vitamin C: I-3% ye-DV
• I-Pantothenic acid: I-3% ye-DV
• Vitamin B6: I-3% ye-DV
• Choline: I-3% ye-DV

Bazizityebi ngokukhethekileyo kwiishukela zendalo, ubhedu, i-folate kunye ne-manganese. Ezi zinongo zinceda ukukhulisa amanqanaba akho amandla, wenze i-DNA, ulawule amajoni akho omzimba, kunye nokwakha kunye nokulungisa izicwili kunye namathambo (3, 4, 5).

Ipakishwe yimixube eluncedo

Iibhontshi zikwangumthombo otyebileyo we-flavonoid kunye ne-polyphenol antioxidants, ekhusela umzimba wakho kwizifo ngokulwa neemolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals (6, 7,).

Ngapha koko, i-beetroot ithathwa njengesinye sezityalo ezili-10 ezinomsebenzi ophezulu kakhulu we-antioxidant. Bazizityebi ngokukhethekileyo kwiibetalains kunye neebetanins, iipolyphenols ezimbini ezinika le veggie umbala wayo obomvu obomvu (6).

Nangona kunjalo, inkqubo yokuchola inciphisa amanqanaba e-antioxidant ngama-25-70%. Ke, ii-beet ezikhethiweyo zinamazinga asezantsi e-antioxidant kunalawo ezinye iintlobo ze beet (6,).

Iibhontshi zikwangumthombo otyebileyo we nitrate kunye ne saponins (, 6).

Ngelixa iitrate zinceda ukunciphisa uxinzelelo lwegazi kunye nokwenza ngcono ukusebenza kweembaleki, i-saponins inokunyusa impilo yomzimba kunye nentliziyo (,,,).

Iibhontshisi ezenziwe nge-pickled ezenziwe nge-fermentation okanye ukongezwa kwiviniga eluhlaza, engavunywanga iqulethe iiprobiotiki, ezinobungozi bentsholongwane edibaniswe nokuphucula ukusebenza komzimba, kunye nentliziyo engcono kunye nempilo yokutya (14).

Ezi ntlobo zeeet beet zinzima ukuzifumana kwiindawo zokutya ezininzi, ukuze uzenzele okanye uzijonge kwiimarike zamafama.

Iibhontshisi zityebe kakhulu kwiswekile yendalo, ubhedu, ifolate, kunye nemanganese - izondlo ezifunekayo kwiinkqubo ezininzi zomzimba. Baziqhayisa nge-antioxidants.

Ngamana unganikezela ngezibonelelo ezithile zempilo

Iibhontshisi ezikhethiweyo zidibene neenzuzo ezithile zezempilo.

Ngamana unokunyusa intliziyo impilo

Iibhontshisi ezikhethiweyo zine-nitrate ngokwemvelo, umzimba wakho uguqula ube yi-nitric oxide. Le molekyuli inceda imithambo yegazi ukuba ivuleke, ekhusela kuxinzelelo lwegazi ().

Uphando lubonisa ukuba iimveliso ze-beet zingalunciphisa uxinzelelo lwegazi ukuya kuthi ga kwi-10 mm Hg. Nangona kunjalo, esi siphumo sinokuhlala iiyure ezimbalwa kuphela, ke kuya kufuneka utye ukutya okune-nitrate rhoqo ukuze wongeze oku (,).

AmaNitrate anokugcina nokusebenza kwe-endothelial. I-endothelium lulwelwesi olubhityileyo olugalele ngaphakathi kwimithambo yegazi elinceda ekulawuleni ukujiya kwegazi kunye nokusebenza komzimba (,).

Ngamana unokuphucula ukugaya

Kwiibhontshisi ezikhethiweyo ezenziwe ngogcino lwendalo, iintsholongwane ezisempilweni kulusu lweeets ziyaphula iiswekile zazo kwiintsuku ezininzi.

Iibhontshisi ezikhethiweyo zityebile kwiibhaktheriya ezisempilweni ezibizwa ngokuba ziiprobiotic, eziphucula ukwetyisa kwakho ngokwenza umzimba wakho ube lula ukuphula ukutya kunye nokufunxa izakha mzimba (,).

Iiprobiotic zinokukhusela ngokuchasene neetyhefu kunye neebhaktheriya eziyingozi, kunye nokunciphisa igesi, ukuqhina, kunye nokudumba. Ngaphezu koko, banokunciphisa iimpawu zokuphazamiseka kwamathumbu njengesifo sokukrala kwamathumbu (IBD), isifo sezilonda, kunye nesifo sikaCrohn ().

Ngamana unokuphucula ukusebenza komzimba

Iitrate kwiibhontshisi ezikhethiweyo zinokuphucula ubuchule beembaleki ngokwandisa amandla emisipha yakho kunye nokusebenza ().

Olunye uphononongo lubonisa ukuba ijusi ye-beetroot yonyusa intsebenzo kunyamezelo lwexesha okanye umthambo ophakamileyo nge-3% ().

Nangona kunjalo, ezi ziphumo zibonakala zomelele kubantu abangaqeqeshwanga kwaye zijongwa njengejusi ye-beetroot, hayi ii-beet ezikhethiweyo. Akucaci ukuba zingaphi ii-beet ezikhethiweyo onokuzitya ukuze ubone iziphumo ezifanayo.

Ngamana unokulawula amanqanaba eswekile yegazi

Iibhontshisi ezikhethiweyo zinganciphisa amanqanaba eshukela egazi.

Uninzi lweebhithi ezikhethiweyo zenziwe ngeviniga, ezi zifundo zicebisa ukunciphisa iswekile yegazi kunye nenqanaba le-insulin emva kwesidlo (,).

Iingcali zikholelwa ekubeni ii-nitrate ze-beet kunye nee-antioxidants zigcina amanqanaba eswekile egazini ().

Kwisifundo esinye, ijusi ye-beetroot egxile kubangele ispike esezantsi kwiswekile yegazi kunye namanqanaba e-insulin kunesiselo esifana neswekile. Nangona kunjalo, ezinye izifundo zisilele ukufumana iziphumo ezifanayo (,).

Ngaphezulu, akukho nanye kwezi zifundo evavanye umphumo othe ngqo weeet beet kwiishukela zegazi kunye namanqanaba e-insulin. Ke ngoko, uphando oluninzi luyafuneka.

Iibhontshisi ezikhethiweyo zinokuphucula ukugaya, ukusebenza ngokomzimba, kunye nempilo yentliziyo, kunye neswekile esezantsi yegazi kunye namanqanaba e-insulin.

Izinto ezinokubakho ezantsi

Kuxhomekeka kwindlela ezenziwe ngayo, ezinye iintlobo zeebhitruthi ezikhethiweyo zinokupakisha ityuwa kunye neeswekile (,).

Uphando luqhagamshela iswekile egqithileyo kunye nokutya ityuwa kwimpilo enkenenkene kunye nokwanda komngcipheko wezifo ezifana nesifo sentliziyo kunye nohlobo lweswekile yesi-2. Ke ngoko, kungcono ukuba ufunde iilebhile ngononophelo kwaye ukhethe iintlobo ngeeswekile okanye ityuwa encinci okanye ongekho, xa kunokwenzeka (,).

Iibhontshisi zikwacebile ngee-oxalates-iikhompawundi ezinokunciphisa ukufunxeka kwezondlo kunye nokukhuthaza amatye ezintso. Ke ngoko, abantu abaxelwe kwangaphambili kumatye eentso banokufuna ukunciphisa umda wabo ().

Nangona ii-beet ezikhethiweyo zingajika umchamo wakho ube pinki okanye ubomvu, eli cala lingenabungozi ().

Ezinye iindidi zee-beet ezikhethiweyo zinokugcina iswekile eninzi okanye iityiwa, ngoko ke kungcono ujonge uluhlu lwezithako. Ezi ntlobo zithintelwa ngcono.

Umgca wezantsi

Iibhontshisi ezikhethiweyo zithandwa kwiisaladi okanye njengecala okanye i-snack.

Ezi veggies zengcambu zendalo zinokuba nenani leenzuzo zezempilo, kubandakanya ukuphucula ukutya, ukusebenza komzimba, amanqanaba eswekile yegazi kunye nempilo yentliziyo.

Nangona kunjalo, kuya kufuneka uphephe iintlobo ngeentlobo eziphezulu zetyuwa okanye iswekile. Ukuvuna ezona zibonelelo zibalaseleyo, khetha ezo zenziwe nge-fermentation yendalo okanye ngeviniga eluhlaza, engaxutywanga.