Izibonelelo ezi-9 zeMpilo zeBeet

Umxholo

• 1. Izondlo ezininzi kwiiKhalori ezimbalwa
• 2. Nceda ugcine uxinzelelo lwegazi lukhangelwe
• Ngaba unokuphucula ukusebenza kweembaleki
• 4. Ngamana Unokunceda Ukulwa Nokukrala
• 5. Ngamana unokuphucula impilo yokuGaya ukutya
• 6. Ngamana anganceda ukuxhasa impilo yeBongo
• 7. Ngamana Unokuba Neempawu Zokulwa Nomhlaza
• 8. Ngamana unokukunceda ukunciphisa umzimba
• 9. Imnandi kwaye kulula ukuyiquka kwisidlo sakho
• Umgca osezantsi

Beetroots, ezaziwa njenge beet, ziyingcambu yemifuno eyaziwayo esetyenziswa kwiindawo ezininzi zokutya kwihlabathi liphela.

Beet zipakishwe iivithamini, iiminerali kunye nezityalo, ezinye zazo zinamayeza.

Ngaphezu koko, zimnandi kwaye kulula ukuzongeza kwindlela otya ngayo.

Eli nqaku lidwelise izibonelelo zempilo ezili-9 zeebhit, zonke zixhaswa yisayensi.

1. Izondlo ezininzi kwiiKhalori ezimbalwa

Iibhontshi ziqhayisa ngeprofayili enesondlo.

Zisezantsi kwiikhalori, ukanti ziphezulu kwiivithamini kunye neeminerals. Ngapha koko, ziqulathe isuntswana lazo zonke iivithamini kunye neeminerals ozifunayo (1).

Nalu ushwankathelo lwezakhamzimba ezifumaneka kwi-3.5-ounce (100-gram) yokukhonza i-beetroot ephekiweyo (1):

• Iikhalori: 44
• Iprotheni: 1.7 iigram
• Amafutha: 0.2 iigrem
• Ifayibha: 2 iigrem
• Vitamin C: I-6% ye-RDI
• Umntu: I-20% ye-RDI
• Vitamin B6: Iipesenti ezi-3 ze-RDI
• Magnesium: I-6% ye-RDI
• Potassium: I-9% ye-RDI
• Iphosphorus: I-4% ye-RDI
• Imanganizi: I-16% ye-RDI
• Intsimbi: I-4% ye-RDI

Iibhontshi zikwanazo ii-nitrate ezingaphiliyo kunye nee-pigment, zombini ezi zinto zizityalo ezihlanganisiweyo ezinezibonelelo zezempilo.

Beet zilayishwe iivithamini kunye neeminerali kwaye ziphantsi kweekhalori kunye namafutha. Zinee-nitrate ezingaphiliyo kunye nee-pigment, zombini ezi zinezibonelelo zezempilo.

2. Nceda ugcine uxinzelelo lwegazi lukhangelwe

Isifo sentliziyo, kubandakanya isifo sentliziyo, ukusilela kwentliziyo kunye nokubetha, sesinye sezizathu eziphambili zokufa kwabantu kwihlabathi liphela.

Kwaye uxinzelelo lwegazi oluphezulu yenye yezinto ezibangela umngcipheko kuphuhliso lwezi meko.

Izifundo zibonise ukuba ii-beet zingalunciphisa uxinzelelo lwegazi ukuya kuthi ga kwi-4-10 mmHg ngaphezulu kweeyure ezimbalwa (,,).

Iziphumo zibonakala zikhulu kuxinzelelo lwegazi, okanye uxinzelelo xa intliziyo yakho ikontraki, kunokuba uxinzelelo lwegazi, okanye uxinzelelo xa intliziyo yakho ikhululekile. Isiphumo sinokuba namandla ngakumbi kwii-beet eziluhlaza kunee-beet eziphekiweyo (,,,).

Ezi ziphumo zokwehlisa uxinzelelo lwegazi kunokwenzeka ngenxa yokuxinana okuphezulu kwee-nitrate kwii-beet. Emzimbeni wakho, ii-nitrate zokutya ziguqulwa zenziwa i-nitric oxide, imolekyuli evula imithambo yegazi, ebangela uxinzelelo lwegazi ukuba lwehle ().

Amanqanaba egazi e-nitrate ahlala ephakanyisiwe malunga neeyure ezintandathu emva kokutya i-nitrate yokutya. Ke ngoko, ii-beet zinefuthe nje lokwexeshana kuxinzelelo lwegazi, kwaye ukusetyenziswa rhoqo kuyacelwa ukuba ufumane ukuncitshiswa kwexesha elide kuxinzelelo lwegazi ().

Beet ziqulathe uxinzelelo oluphezulu lwe nitrate, ezinefuthe lokunciphisa uxinzelelo lwegazi. Oku kunokukhokelela kumngcipheko omncinci wokuhlaselwa sisifo sentliziyo, ukusilela kwentliziyo kunye nokubetha.

Ngaba unokuphucula ukusebenza kweembaleki

Izifundo ezininzi zibonisa ukuba i-nitrate yokutya inokuphucula ukusebenza kwezemidlalo.

Ngesi sizathu, ii-beet zihlala zisetyenziswa ziimbaleki.

IiNitrate zibonakala zichaphazela ukusebenza komzimba ngokuphucula ukusebenza kwe-mitochondria, enoxanduva lokuvelisa amandla kwiiseli zakho ().

Kwizifundo ezibini kubandakanya amadoda asixhenxe anesibhozo, atya ii-ounces ezili-17 (i-500 ml) yejusi ye-beet yonke imihla kangangeentsuku ezintandathu ezandisiweyo ixesha lokudinwa ngexesha lokuzilolonga ngamandla nge-15-25%, eyi-1-2% yokuphucuka kwintsebenzo iyonke ( ,,).

Ukutya ii-beet kungaphucula ukuhamba ngebhayisikile kunye nokusebenza kweembaleki kunye nokunyusa ukusetyenziswa kweoksijini ukuya kuthi ga kwi-20% (,,,).

Isifundo esinye esincinci sabakhweli beebhayisikile abathandathu abakhuphisanayo sijonga isiphumo se-ounces ezili-17 (500 ml) yejusi ye-beetroot ekusebenzeni kwexesha lokulingwa kwebhayisikile ngaphezulu kwe-2.5 kunye neekhilomitha ezili-10 (4 ne-16.1 km).

Ukusela ijusi ye-beetroot kuphuculwe intsebenzo nge-2.8% ngaphezulu kwe-2.5-mile (4-km) kuvavanyo lwexesha kunye ne-2.7% kwityala le-10-mile (16.1-km) ().

Kubalulekile ukuba uqaphele ukuba amanqanaba e-nitrate egazi aphakama ngaphakathi kweeyure ezingama-2-3. Ke ngoko, ukwandisa amandla abo, kungcono ukutya ii-beet iiyure ezingama-2-3 ngaphambi koqeqesho okanye ukukhuphisana ().

Ukutya ii-beet kunokunyusa ukusebenza kweembaleki ngokuphucula ukusetyenziswa kweoksijini kunye nexesha lokudinwa. Ukwenza ngcono iziphumo zazo, ii-beet kufuneka zigqitywe iiyure ezi-2-3 phambi koqeqesho okanye ukhuphiswano.

4. Ngamana Unokunceda Ukulwa Nokukrala

Ukudumba okungapheliyo kunxulunyaniswa nezifo ezininzi, ezinje ngokutyeba kakhulu, isifo sentliziyo, isifo sesibindi kunye nomhlaza ().

Iibhontshi ziqulathe ii-pigment ezibizwa ngokuba zii-betalains, ezinokuthi zibe nezinto ezininzi ezichasayo (,,).

Nangona kunjalo, uninzi lophando kule ndawo lwenziwe kwiigundane.

Ijusi ye-Beetroot kunye nokukhutshwa kwe-beetroot kubonisiwe ukunciphisa ukudumba kwezintso kwiigundane ezifakwe kwiikhemikhali eziyityhefu ezaziwa ukuba zenzakalisa kakhulu (,).

Olunye uphononongo olwenziwe ebantwini abane-osteoarthritis lubonise ukuba ii-betalain capsules ezenziwe nge-beetroot extract zanciphisa iintlungu kunye nokuphazamiseka okunxulunyaniswa nemeko (23).

Ngelixa ezi zifundo zicebisa ukuba ii-beet zinesiphumo sokuchasana nokudumba, izifundo zabantu ziyafuneka ukumisela ukuba ii-beet zinokusetyenziselwa ukunciphisa ukudumba.

Iibhontshi zinokuba nenani leziphumo ezichasayo. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka ukuqinisekisa le ithiyori.

5. Ngamana unokuphucula impilo yokuGaya ukutya

Ifayibha yokutya yinto ebalulekileyo yokutya okusempilweni.

Inxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukuphucula ukutya.

Ikomityi enye yebhitleot ineegremu eziyi-3.4 zefayibha, nto leyo eyenza iibetet zibe ngumthombo olungileyo (1).

I-Fibre idlula ukwetyisa kunye neentloko ezantsi ukuya kwikholon, apho inokondla i-gut gut bacteria okanye yongeze isambuku esitulweni.

Oku kunokukhuthaza impilo yokwetyisa, kukugcine rhoqo kunye nokuthintela iimeko zokugaya ukutya njengokuqhinwa, isifo sokudumba kunye ne-diverticulitis (,).

Ngapha koko, ifayibha inxulunyaniswe nomngcipheko ophunguliweyo wezifo ezingapheliyo kubandakanya umhlaza wekolon, isifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,).

Iibhontshi zingumthombo olungileyo wefayibha, oluncedo kwimpilo yokwetyisa, kunye nokunciphisa umngcipheko wenani leemeko zempilo ezingapheliyo.

6. Ngamana anganceda ukuxhasa impilo yeBongo

Umsebenzi wengqondo kunye nokuqonda ngokwendalo uyehla ngobudala.

Kweminye, oku kwehla kubalulekile kwaye kunokubangela iimeko ezinje ngesifo sengqondo esixhalabisayo.

Ukuncitshiswa kokuhamba kwegazi kunye nokuhanjiswa kweoksijini kwingqondo kunokuba negalelo koku kuncipha (,,).

Into enomdla kukuba, ii-nitrate ezikwi-beet zinokuphucula ukusebenza kwengqondo kunye nokuqonda ngokukhuthaza ukwanda kwemithambo yegazi kwaye ke kwandise ukuhamba kwegazi ukuya kwingqondo ().

Iibhontshi zibonisiwe ukuba ziphucula ngakumbi ukuhamba kwegazi ukuya kwindawo engaphambili yobuchopho, indawo enxulunyaniswa nokucinga okuphezulu, njengokuthatha izigqibo kunye nenkumbulo yokusebenza ().

Ngapha koko, olunye uphando kuhlobo 2 lweswekile lujonge isiphumo seebhitethi ngexesha lokuphendula elilula, elingumlinganiso womsebenzi wokuqonda.

Ixesha lokuphendula ngokulula ngexesha lokuvavanywa kokusebenza kwengqondo okusekwe kwikhompyuter yayiyi-4% ngokukhawuleza kwabo batya ii-ounces eziyi-8.5 (250 ml) yejusi ye-beetroot yonke imihla iiveki ezimbini, xa kuthelekiswa ne-placebo ().

Nangona kunjalo, nokuba ii-beet zinokusetyenziswa kusini na kuseto lweklinikhi ukuphucula ukusebenza kwengqondo kunye nokunciphisa umngcipheko wesifo sengqondo esixhalabisayo.

Beet ziqulathe iitrate, ezinokunceda ukwandisa ukuhamba kwegazi kwingqondo, ukuphucula ukusebenza kwengqondo kunye nokunciphisa umngcipheko wesifo sengqondo esixhalabisayo. Nangona kunjalo, uphando oluthe kratya kule ndawo luyafuneka.

7. Ngamana Unokuba Neempawu Zokulwa Nomhlaza

Umhlaza sisifo esibi nesinokubulala esibonakaliswa kukungalawuleki kokukhula kweeseli.

Umxholo we-antioxidant kunye nokuchasana nokudumba kweebhit bekhokelele ekubeni nomdla kumandla ayo okuthintela umhlaza.

Nangona kunjalo, ubungqina obukhoyo bunqunyelwe.

Isicatshulwa seBeetroot sibonisiwe ukunciphisa ukwahlulwa kunye nokukhula kweeseli zethumba kwizilwanyana (,).

Olunye uphononongo lwetyhubhu yovavanyo kusetyenziswa iiseli zabantu lufumanise ukuba isicatshulwa se-beetroot, esinee-pigment ze-betalain, kunciphise ukukhula kweprotate kunye neeseli zomhlaza wamabele ().

Kubalulekile ukuba uqaphele ukuba ezi zifundo zenziwa kwiiseli ezizimeleyo zomntu kunye neempuku. Uphando olongezelelekileyo luyimfuneko ukumisela ukuba zingafumaneka na iziphumo ezifanayo kubantu abaphilayo, abaphefumlayo.

Izifundo kwiiseli ezizimeleyo zomntu kunye neempuku zibonise ukuba i-pigment kwi-beet inokunceda ukunciphisa ukukhula kweeseli zomhlaza.

8. Ngamana unokukunceda ukunciphisa umzimba

Iibhontshi zineempawu ezininzi zesondlo ekufuneka zibenze zilungele ukunciphisa umzimba.

Okokuqala, ii-beet ziphantsi kweekhalori kunye namanzi aphezulu (1).

Ukonyusa ukutya kwakho ukutya okuphantsi kweekhalori ezinje ngeziqhamo kunye nemifuno kunxulunyaniswa nokwehla kobunzima (,).

Ngapha koko, ngaphandle komxholo wekhalori ephantsi, ii-beet ziqulathe ubungakanani beeprotheyini kunye nefayibha. Zombini ezi zibalulekile izondlo ekufezekiseni nasekugcineni ubunzima obunempilo (,,).

Ifayibha kwii-beet inokunceda ukukhuthaza ukulahleka kwesisindo ngokunciphisa ukutya kunye nokukhuthaza iimvakalelo zokugcwala, ngaloo ndlela kuncitshiswe ukungeniswa kwekhalori iyonke (, 44,).

Nangona kungekho zifundo ezivavanye ngokuthe ngqo iziphumo zeebhitethi kubunzima, kunokwenzeka ukuba ukongeza ii-beet kwisidlo sakho kunokunceda ekunciphiseni ubunzima.

Iibhontshi zinamanzi aphezulu kunye nomxholo wekhalori omncinci. Zombini ezi zinto ziluncedo ekunciphiseni ubunzima.

9. Imnandi kwaye kulula ukuyiquka kwisidlo sakho

Le yokugqibela ayisiyoncedo kwezempilo, kodwa isabalulekile.

Ayisiyo kuphela ii-beet ezinesondlo, zikwangummangaliso omnandi kwaye kulula ukuzibandakanya kwisidlo sakho.

Ii-Beet zingenziwa ijusi, zosiwe, zifuthiswe okanye zifakwe emanzini. Kananjalo banokuthengwa kuphekiwe kwaye kunkonkxiwe ukulungiselela oko.

Khetha ii-beet ezisindayo kubungakanani bazo ngentla eluhlaza engatyibilikiyo eqhotyoshelweyo.

I-nitrate yokutya inyibilikiswa ngamanzi, ke kungcono ukuba uphephe ukubilisa ii-beet ukwandisa umxholo wazo we-nitrate.

Nazi ezinye zeendlela ezimnandi nezinomdla zokongeza ii-beet kwisidlo sakho:

• Isaladi yebeetroot: Iibhontshisi ezigayiweyo zenza ukongeza okumnandi kunye nemibala kwi-coleslaw.
• I-Beetroot dip: Iibhontshisi ezixutywe neyogathi yamaGrike zenza idiphu emnandi nesempilweni.
• Ijusi yeBeetroot: Ijusi entsha ye-beetroot yeyona ilungileyo, njengoko ijusi ethengwe evenkileni inokuba neeshukela ezongezelelekileyo kwaye inokuba ne-beet encinci kuphela.
• Amagqabi e beetroot: Amagqabi e beet angaphekwa kwaye onwabele njenge sipinatshi, ke musa ukuwalahla.

I-Beetroot yimifuno emnandi netyebileyo ekulula ukuyongeza kwisidlo sakho. Khetha ii-beet ezisindayo kubungakanani bazo kunye neentloko eziluhlaza eziqhotyoshelweyo.

Umgca osezantsi

Iibhontshi zibonelela ngezibonelelo zezempilo.

Ukungathethi, ziphantsi kweekhalori kunye nomthombo omkhulu wezakhamzimba, kubandakanya ifayibha, ifolthi kunye nevithamin C.

Beet ziqulathe iitrate kunye nezinto zombala ezinokunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukusebenza kwezemidlalo.

Okokugqibela, ii-beet zimnandi kwaye zinobhetyebhetye, zilungele ukutya okunempilo nokulinganayo.