I-Beetroot ingenye yemifino, uma uyibuka kuqala, engabonakali esitolo sezithelo nemifino, kodwa efihla ingcebo yangempela. inqwaba yezakhamzimba, ama-antioxidants kanye nama-bioactive compounds ekwazi ukwenza umehluko empilweni yakho. Kusukela ekuthuthukiseni ukujikeleza kwegazi nokusebenza kahle kwezemidlalo kuya ekusekeleni ubuchopho kanye nesistimu yokugaya ukudla, le mpande ebomvu izuze idumela layo njengokudla okuphezulu.
Eminyakeni yamuva nje, izifundo eziningi zigxile ku-beetroot ngenxa yokuqukethwe kwayo okuphezulu kwe-beetroot. ama-nitrate emvelo, ama-betalain, i-fiber, amavithamini namamineraliNgaphezu kwalokho, ingadliwa ngezindlela eziningi: iluhlaza, iphekiwe, njengejusi, kuma-smoothie, kuma-hummus, kuma-chips… noma ngisho nasezinhlotsheni ezihlanganisiwe njengezikristalu ezincibilikayo noma izimpuphu. Ngezansi, sizochaza ngokuningiliziwe ukuthi yini eyenza ikhetheke kangaka, yiziphi izinzuzo ezithile zezempilo ezinikezayo, nokuthi ungayisebenzisa kanjani ngokugcwele empilweni yakho yansuku zonke.
Iyini i-beetroot futhi kungani ibaluleke kangaka?
I-Beetroot (i-Beta vulgaris) iyi-beetroot ewusizo kakhulu. impande edliwayo yombala obomvu ojulile noma onsomiNjengoba inambitheka kamnandi futhi ifana nomhlabathi kancane, ingeyomndeni ofanayo ne-chard. Ingomunye wemifino emidala kakhulu etshalwa eMedithera futhi manje idliwa cishe kuwo wonke umhlaba; uma ufuna ukuyitshala, bheka ukuthi kanjani yenza ingadi yemifino engadini.
Kunezinhlobo eziningi: ezinye zinjalo Ezinye ziyindilinga, ezinye zinde, futhi kukhona neziphuzi noma ezimhlophe.Nakuba uhlobo oluthandwa kakhulu lokusetshenziswa okusha yi-beetroot ebomvu. Akuzona nje izimpande ezidliwayo; amaqabunga nawo ayadliwa futhi anomsoco kakhulu, afana nesipinashi esincane.
Umbala obomvu omangalisayo ubangelwa imibala eyingqayizivele kuleli qembu lezitshalo ezibizwa ngokuthi betalainsayinasibopho nje kuphela ngethoni yesici, kodwa futhi nengxenye yesenzo sayo esinamandla sokulwa nokuvuvukala kanye nokulwa nokuvuvukala.
Esinye isici sama-beet ukuthi angomunye wemithombo yemvelo ecebile kakhulu ama-nitrate okudla, izinto umzimba oziguqula zibe yi-nitric oxide, ezithinta ngqo umfutho wegazi, ukujikeleza kwegazi kanye nokusebenza ngokomzimba.
Ukwakheka kokudla okunempilo: amavithamini, amaminerali kanye nezinye izinto ezibalulekile
Uma sibheka ulwazi lokudla okunempilo, i-beetroot iwukudla amakhalori aphansi futhi aminyene kakhulu kuma-micronutrientsCishe amagremu ayi-100 e-beetroot ebilisiwe ahlinzeka:
- Amakhalori: cishe 40-45 kcal
- Ama-carbohydratecishe 10g
- Intambo: 2 g
- amaprotheni: cishe 1,5-2 g
- Amafutha: cishe 0,2 g
Ngokuphathelene nezakhamzimba ezincane, ama-beet acebile kakhulu i-folic acid (i-vitamin B9)kubalulekile ekwakhekeni kwamangqamuzana abomvu egazi, ekuthuthukisweni okufanele kwesimiso sezinzwa, kanye nasekuhlanganisweni kwezinto zofuzo. Iphinde inikeze amavithamini e-B njenge-B1, B2, B3, kanye ne-B6, kanye nenani elincane le- uvithamini C, enomsebenzi wokulwa ne-antioxidant kanye nokuvikela amasosha omzimba.
Phakathi kwamaminerali, okulandelayo kuyaphawuleka: potaziyamu (okubalulekile ekudlulisweni kwemizwa yezinzwa kanye nokulinganisela kwamanzi), insimbi (okuyisihluthulelo ekuvimbeleni i-anemia), i-magnesio (okuhlobene nokusetshenziswa kwamandla kanye nokusebenza kwemisipha), manganese futhi i ithusiihilelekile ekwakhekeni kwamathambo, ekukhiqizeni amandla, nasekuvikeleni ekulimaleni kwe-oxidative.
Ngaphandle kwamavithamini namaminerali, ama-beet ahlinzeka ngamakhemikhali athakazelisayo kakhulu e-bioactive: ama-betalain, i-betaine, ama-phenolic compounds, ama-carotenoids, ama-nitrate emvelo kanye ne-fiber yokudlaUkuhlanganiswa kwazo zonke kuchaza ingxenye enkulu yezinzuzo zazo empilweni yenhliziyo, ubuchopho, ukugaya ukudla kanye ne-metabolic.
Ama-Betalain ne-betaine: izikhali ezimbili zokulwa nama-antioxidant kanye nezivikelayo
Ama-Betalain, atholakala ngobuningi kuma-beet abomvu, ayimibala enemibala ephawulwe umsebenzi we-antioxidant kanye ne-anti-inflammatoryZisiza ekunciphiseni ama-free radical, zivikele ulwelwesi lwamaseli, futhi zinegalelo ekunciphiseni umonakalo we-oxidative, okuyisici esihilelekile ekugugeni ngaphambi kwesikhathi kanye nezifo eziningi ezingamahlalakhona.
Eqinisweni, i-beetroot ibhekwa njengenye yezinhlobo ezidumile kakhulu. izitshalo eziyishumi ezinomsebenzi ophezulu kakhulu wokulwa ne-antioxidantNgokusho kokuhlaziywa kokuqhathanisa kokudla okusekelwe ezitshalweni, izifundo zaselabhorethri zikhombisile ukuthi la ma-pigment angaphazamisa ngisho nokwanda kwamangqamuzana athile esimila, njengalawo omdlavuza wamathumbu amakhulu, yize kusesenesikhathi kakhulu ukuhumusha le miphumela ibe yizincomo ezithile zezokwelapha.
Esinye inhlanganisela ebaluleke kakhulu yi- i-betaine noma i-trimethylglycine (TMG)I-Betaine, i-phytonutrient ehilelekile ezinqubweni ze-methylation ezithinta ukubonakaliswa okufanele kwe-DNA, isiza ukunciphisa amazinga e-homocysteine ​​​​egazini, uphawu oluhambisana nokwanda kwengozi yenhliziyo nemithambo yegazi, futhi ihlanganyela ekugayweni kwamafutha esibindini, isekela ukusebenza kwesibindi.
Indima yama-nitrate kanye ne-nitric oxide empilweni yenhliziyo nemithambo yegazi
Esinye sezici ezifundwe kakhulu nge-beetroot okuqukethwe kwayo ku- ama-nitrate emveloUma sizidla, amabhaktheriya asemilonyeni yethu awaguqula abe ama-nitrite, bese kuthi ngemva kwalokho, emzimbeni, aguqulwe abe i-nitric oxide, i-molecule enesenzo esinamandla sokudambisa imithambo yegazi.
I-nitric oxide ibangela ukuthi imithambo yegazi ivuleke, okuvumela ukugeleza kwegazi okwandisiwe kanye nomoya-mpilo owengeziwe ezicutshiniLokhu kunemiphumela eqondile ekucindezelekeni kwegazi, ekusebenzeni kwezemidlalo, ekusebenzeni kobuchopho, ngisho nasempendulweni yocansi, njengoba i-nitric oxide ihilelekile ezindleleni zokwakheka kweqanda.
Kubalulekile ukuhlukanisa phakathi kwama-nitrate emvelo kuma-beet kanye neminye imifino ecebile kulezi zinhlanganisela, kanye nama-nitrate engeziwe njengezilondolozi kwezinye izitshalo. inyama egayiweUma kukhulunywa ngemifino egcwele ama-antioxidants kanye ne-fiber, umphumela uyavikela; noma kunjalo, uma kuhlanganiswa namafutha kanye nezindlela ezithile zokucubungula inyama, kungakhiqizwa amakhemikhali angaba yingozi.
Ucwaningo lubonisa ukuthi ukuphuza njalo ujusi we-beetroot noma ukudla ama-beet amaningi ngosuku kungaholela ku- ukwehla komfutho wegazi we-systolic phakathi kuka-3 no-9 mmHgNakuba kungase kubonakale kukuncane, uma lokhu kwehla bekungagcinwa ezingeni labantu, bekuzoholela ekunciphiseni okukhulu kwezehlakalo zokuhlaselwa yinhliziyo kanye nohlangothi.
Ngaphezu kwalokho, umphumela ubonakala emahoreni ambalwa ngemva kokudla ama-beet, ngoba i-nitric oxide iqala ukusebenza ngokushesha. Kodwa-ke, ukuze uthole izinzuzo zesikhathi eside empilweni yenhliziyo, into ebalulekile ukuthi gcina ukusetshenziswa njalohhayi nje ukuyithatha ngezikhathi ezithile.
I-Beetroot nempilo yenhliziyo: isivikelo esiphelele
I-Beetroot isiza uhlelo lwenhliziyo nemithambo yegazi ngezindlela eziningana. Ngakolunye uhlangothi, ama-nitrate kanye ne-nitric oxide kunegalelo phumula imithambo yegazi futhi uthuthukise ukujikeleza kwegaziNgakolunye uhlangothi, i-folic acid ne-betaine kusiza ukugcina amazinga e-homocysteine ​​​​ephansi, futhi inhlanganisela yazo yama-antioxidants kanye nama-anti-inflammatory compounds kusiza ukunciphisa ukuvuvukala okungapheli okubangelwa yisifo senhliziyo.
Izifundo kubantu abanomfutho wegazi ophakeme omncane zithole ukuthi ukudla ijusi ye-beetroot Kunganciphisa umfutho wegazi emahoreni ambalwa, okuthi, nakuba kuncane, kube nomthelela omuhle uma kuhlanganiswa nendlela yokuphila enempilo (ukudla, ukuvivinya umzimba, ukuphumula, nokulawula ukucindezeleka).
Ngaphezu kwalokho, ukwanda kokugeleza kwegazi ngenxa ye-nitric oxide kunciphisa umthwalo womsebenzi wenhliziyo futhi kuthuthukisa ukusebenza kahle komzimba okusabalalisa umoya-mpilo nezakhamzimba, into ebaluleke kakhulu njenge Ukukhiqizwa kwe-nitric oxide engokwemvelo kwehla ngokuguga.
Akuyona ikhambi eliyisimangaliso noma indawo yemithi kubantu abanezinkinga zenhliziyo nemithambo yegazi, kodwa kuyithuluzi lokudla elithakazelisayo elingaphakathi kwendlela ephelele yokuvimbela nokunakekela inhliziyo.
Izinzuzo zama-beet ebuchosheni kanye nomsebenzi wokuqonda
Indlela efanayo ezuzisa inhliziyo nayo isebenza kahle ebuchosheni: ngokukhuthaza ukujikeleza kwegazi, ama-nitrate kuma-beet andisa ukugeleza kwegazi ezindaweni ezibalulekile zobuchophoikakhulukazi i-frontal lobe kanye ne-prefrontal cortex, ezihilelekile emisebenzini efana nokwenza izinqumo, ukuhlela, kanye nenkumbulo yokusebenza.
Kuye kwaphawulwa ukuthi ukudla ijusi le-beetroot kungabangela Thuthukisa ukusebenza emisebenzini edinga isivinini sengqondo kanye nesikhathi sokusabelaIzifundo kubantu abadala ezihlanganisa i-beetroot nokuzivocavoca ziye zathola ukuxhumana okuthuthukisiwe kumanethiwekhi obuchopho ahlobene nokunyakaza, okufana kakhulu nokwabantu abadala abasebasha.
Le miphumela iphakamisa ukuthi ama-beet angasiza ukugcina ubuchopho "obuncane" Sekuvele kulibazisa, ngezinga elithile, ukwehla kwengqondo okuhlobene nokuguga. Ngaphezu kwalokho, kukhona umphumela we-antioxidant wama-betalain kanye ne-vitamin C, okusiza ukuvikela ama-neurons ekulimaleni kwe-oxidative.
Izifundo zisesengaphambili futhi azisivumeli ukuthi sithi ama-beet avimbela ngqo i-dementia, kodwa konke kukhomba ukuthi awusizo ekudleni okugxile... ukunakekelwa kwemithambo yegazi kanye nokwengqondo.
Ukukhiqizwa kwe-microbiome yomlomo kanye ne-nitric oxide
Isici esingaziwayo kangako ukuthi ama-beet angathinta futhi uhlelo lwebhaktheriya emlonyeniIzifundo lapho ijusi le-beetroot lalinikezwa khona kabili ngosuku cishe izinsuku eziyishumi zibonise izinguquko ekwakhiweni kwe-microbiome yomlomo; lo mphumela ukhumbuza indima yokudla okubilisiwe okufana nokuthi sauerkraut ku-microbiota.
Ngokuqondile, banda amabhaktheriya ahlobene nempilo enhle yemithambo yegazi kanye nengqondo Futhi lezo ezihambisana nokuvuvukala nezifo zehlile. Lolu shintsho lungasekela ikhono lomzimba lokuqhubeka nokukhiqiza i-nitric oxide njengoba iminyaka ikhula, njengoba lokho kuguqulwa kwama-nitrate abe ama-nitrite kuqala, ngokunembile, emlonyeni.
Ngale ndlela, ama-beet awagcini nje ngokuhlinzeka ngama-nitrate, kodwa futhi angasiza ukugcina amabhaktheriya esiwadingayo esesimweni esihle ukuze aguqule lawo ma-nitrate abe amakhemikhali asebenzayo awusizo ekujikelezeni kwegazi nasebuchosheni.
I-Beetroot kanye nokusebenza ngokomzimba: ukukhuthazela okwengeziwe kanye nokukhathala okuncane
Uma ungumsubathi, ama-beet angaba umngane omkhulu. Izifundo zibonisa ukuthi ukwanda kwe-nitric oxide etholakala kuma-nitrate awo kuvumela imisipha ithola umoya-mpilo owengeziwe futhi iwusebenzise kahle kakhulu ngesikhathi somzamo.
Ezivivinyweni lapho abantu benza ukuzivocavoca okunamandla kakhulu, ukusetshenziswa kwejusi ye-beetroot kwakwazile Khulisa ukumelana kuze kufike ku-15-16% futhi kunciphisa izindleko ze-oxygen zomzamo, ngakho-ke bathatha isikhathi eside ukufika ekukhathaleni. Lokhu kuholela ekubeni bakwazi ukugcina ijubane eliphakeme noma imizamo eqhubekayo isikhathi eside.
Ekuhlolweni kokugijima, kubonwe ukuthi labo abadla i-beetroot bafinyelele gijima ngokushesha emakhilomitha okugcina omjaho (isibonelo, ukuthuthuka okungu-5% esigabeni sokugcina somjaho wamakhilomitha angu-5), kanye nomuzwa wokuzimela womzamo omncane.
Ukuze kuzuzwe ngokugcwele lo mphumela we-ergogenic, izifundo eziningi zincoma ukudla i-beetroot noma ujusi wayo phakathi Amahora amabili kuya kwamathathu ngaphambi kokuqeqeshwa noma ukuncintisanaYilapho amazinga e-nitrate egazini efika khona esicongweni. Umthamo ojwayelekile ulingana nama-beet angama-2-3 aphakathi nendawo noma ingilazi yejusi elihlanganisiwe.
Umthelela ucacile kubasubathi bokuzilibazisa nabasezingeni eliphakathi; kubasubathi abaphambili umkhawulo wokuthuthuka mncane, kodwa usasetshenziswa kaningi njengosizo lwemvelo lokusebenza nokululama.
Ukugaya ukudla, amathumbu kanye nomthelela esisindweni somzimba
I-Beetroot nayo iphawuleka ngokuqukethwe kwayo kwe- yokudla fiberKokubili i-fibre encibilikayo nengancibiliki. Le fibre isiza ukulawula ukuhamba kwamathumbu, ivimbele noma ikhulule ukuqunjelwa, futhi ikhuthaza ukukhula. amabhaktheriya awusizo emathunjini, okuqinisa ibhalansi ye-microbiota.
Ukudla i-fiber eyanele kuhlotshaniswa nengozi ephansi yezifo ezifana umdlavuza wamathumbu amakhulu, isifo sikashukela sohlobo 2, kanye nesifo senhliziyoEsimweni esithile se-beetroot, inhlanganisela yayo ye-fiber kanye namakhemikhali alwa nokuvuvukala ingasiza ekunciphiseni ingozi yezifo zokugaya ukudla ezifana nesifo samathumbu esivuvukalayo noma i-diverticulitis.
Ngaphezu kwalokho, ama-beet anesici esithile. umphumela we-alkalizing Kungasiza ekunciphiseni i-asidi yesisu eningi, njalo njengengxenye yokudla okulinganiselayo. Abanye abantu baqaphela umphumela omncane wokuhlanza isisu uma bewusebenzisa njalo, okuwusizo ezimweni eziningi zokugaya ukudla kancane.
Ngokuphathelene nesisindo, i-beetroot yodwa Akukwenzi ube mncane futhi ukhuluphaleOkwenza umehluko ukudla kanye nendlela yokuphila iyonke. Kodwa-ke, izici zayo ziyenza ibe ukudla okuthakazelisayo kakhulu ngaphakathi kohlelo lokulawula isisindo: iphansi ngamakhalori, inothile nge-fiber, ikhuthaza ukusutha, futhi inezakhiwo zokuhlanza ezisekela isibindi nezinso.
Ukuyithatha njalo njengengxenye yokudla okuhlukahlukene kanye nezinga elihle lomsebenzi womzimba kungasiza lawula isifiso sokudla, nciphisa ukudla okulula, futhi uthuthukise ikhwalithi yokudla iyonke.
Izinzuzo ezithile kwabesifazane kanye nempilo yegazi
Kwabesifazane abaseminyakeni yokuzala, i-beetroot iyathakazelisa kakhulu ngenxa yomnikelo wayo we- i-folic acid nensimbiI-folate ibalulekile ngesikhathi sokukhulelwa kwasekuqaleni, njengoba ihilelekile ekwakhekeni kwe-neural tube kanye nokuthuthukiswa kwezitho ezibalulekile zomntwana.
Ukusetshenziswa njalo kwama-beet nakho kunomthelela ekukhuleni kwe- kuthuthukisa ukugeleza kwegazi esibelethweniLokhu kungakhuthaza i-endometrium enempilo kanye nendawo engcono yeqanda. Inhlanganisela yayo yama-antioxidants kanye nezakhamzimba zesibindi nayo isekela izinqubo zokukhipha ubuthi emzimbeni, ezibalulekile ekulawulweni kwama-hormone.
Kwabesilisa nabesifazane, i-iron kanye ne-folate okukhona kuma-beet kusiza umzimba ukuthi ukukhiqiza amangqamuzana abomvu egazi nokuvimbela izinhlobo ezithile ze-anemiaikakhulukazi uma kuhlanganiswa neminye imithombo yensimbi nevithamini C ekudleni.
I-Beetroot kanye nempilo yesibindi, isikhumba, amehlo kanye nezinwele
Ama-Betalain namanye amakhemikhali e-phytochemicals kuma-beet adlala indima ephawulekayo ukuvikelwa kwesibindiZivuselela ama-enzyme okususa ubuthi emzimbeni futhi zisekele ukususwa kobuthi, zinciphise ukucindezeleka kwe-oxidative kumaseli esibindi, futhi zihambisana nezinye izindlela. iziphuzo zokuvimbela isibindi esinamafutha.
Ngokuphathelene nesikhumba, inhlanganisela i-vitamin C, ama-antioxidants kanye namandla okulwa nokuvuvukala Kuyasiza ekulweni nomonakalo wama-free radical, kubambezele ukubonakala kwemibimbi namabala futhi kukhuthaze isikhumba esikhanyayo. I-Vitamin C nayo ibalulekile ekukhiqizweni kwe-collagen, iphrotheni eyisisekelo yokuqina kwesikhumba nokuqina.
Ukuze kube nempilo yamehlo, ukuba khona kwe ama-carotenoid afana ne-beta-carotene ne-lutein Ivikela ekuwohlokeni kwe-macular okuhlobene nokuguga kanye ne-cataracts ngokuqeda ama-free radical ezicutshini zeso.
Izinwele nazo ziyazuza ekusetshenzisweni kwazo: izakhamzimba ezifana i-folic acid, i-iron, kanye ne-vitamin C Zikhuthaza ukunisela i-follicle yezinwele kanye nokwakheka kwe-collagen, okunegalelo ezinweleni eziqinile, ezikhula kangcono futhi zibukeke zicwebezela.
Ama-beet amasha, amajusi, izimpushana namakristalu: umehluko kanye nokusetshenziswa
Indlela yendabuko yokudla ama-beetroot amasha, noma aphekiwe noma aluhlaza. Ngale ndlela, uthola i- Ukudla okunempilo okuphelele kakhulu okune-fiber, amavithamini, amaminerali kanye nama-antioxidantskanye nokuba ukudla okungabizi okulula ukukufaka ezindleleni zokupheka zansuku zonke.
I-beetroot eluhlaza, egayiwe noma esikiwe kancane, ilungele kahle amasaladi, i-carpaccios yemifino, amajusi nama-smoothiesNgenxa yokuthi ayishiswa, igcina kangcono amavithamini athile azwelayo njengevithamini C. Kodwa-ke, kungaba nzima kancane ukugaya kubantu abanezinhlelo zokugaya ezizwelayo.
Ama-beet aphekiwe (abilisiwe, abilisiwe, noma athosiwe) anomumo othambile kakhulu futhi ngokuvamile amnandi kakhulu. lula ukugayaIlungele ama-purée, amasobho, okhilimu, izitshulu, noma nje njengesitsha esiseceleni senyama nenhlanzi. Inkinga ukuthi amanye ama-nitrate namavithamini angalahleka emanzini okupheka, ikakhulukazi uma elahliwe.
Ukuze usebenzise kahle izakhiwo zayo, kungcono ukhethe ama-beet athosiwe, aphekiwe noma athosiweUma ibilisiwe, kuyalulekwa ukuthi usebenzise amanzi okupheka esobho noma emhluzini ukuze ugweme ukulahlekelwa izakhamzimba eziningi kakhulu.
Eminyakeni yamuva nje, izindlela zokuqeqesha ezigxile kakhulu njenge ijusi le-beetroot elisebhodleleni, impuphu ye-beetroot kanye namakristalu ancibilikayo okutholakala kujusi olungenamanzi oluvela ezintweni eziphilayo. Kule mikhiqizo, inani elincane lingalingana namagremu amaningana e-beetroot entsha, okwenza kube usizo kakhulu kulabo abafuna ukutholakala njalo kwama-nitrate ngaphandle kokuwahluba nokupheka nsuku zonke.
Izindlela zokuqala zokufaka ama-beet ekudleni kwakho
Enye yezinzuzo ezinkulu zama-beet ukuthi asebenza ngezindlela eziningi ekhishini. Ungawafaka ezitsheni ezinoshukela, ezinoshukela, ezibandayo nezishisayo, ngisho nasezindleleni zokupheka zokubhaka. Eminye imibono yokusebenzisa kahle lawo ma-beet yile:
- Amasaladi: eluhlaza futhi egayiwe, kuma-cubes aphekiwe noma ku-carpaccio enhle enoshizi wembuzi, ama-walnuts kanye ne-basil.
- Amajusi nama-smoothieskuhlanganiswe nesanqante, i-apula, i-orenji, ijinja, ubhanana noma i-celery, noma ku- ama-smoothie ebhanana ukuze kukhuliswe amandla kanye nama-antioxidants.
- Amakhilimu namasobho: ezinhlotsheni ezibandayo njenge-gazpacho noma ezishisayo ezinesisekelo somhluzi kanye, isibonelo, ubisi lukakhukhunathi ukuze kube nokuthungwa okukhilimu.
- I-Hummus kanye nokusabalala: kuxutshwe nama-chickpeas, i-tahini kanye nelamula ukuze kube ne-hummus enombala omuhle kakhulu.
- Ama-chips abhakiwe: zisikwe zibe izingcezu ezincane kakhulu, zifakwe uwoyela nosawoti, zibhakwe kuze kube yilapho ziqine.
- Ama-burger weveggie: kuxutshwe nemifino, i-quinoa noma okunye okusanhlamvu ukuze kunike ujusi nobumnandi.
- Ama-roll nama-dough: efakwe ngesimo se-puree noma ijusi yezinkwa, amakhekhe noma ama-pancake anombala ogqamile.
- Kubilisiwe noma kufakwe usawotiKugayiwe futhi kufakwe ku-brine ethambile ne-apple cider vinegar, kulula kakhulu ukuyisebenzisa ngqo kusuka ebhodweni.
Uma ukunambitheka kwayo komhlaba kungakhangi kuwe, ungakwenza ithambise ngokuyihlanganisa nezithako ezine-asidi (ulamula, i-orenji, uviniga we-apula cider) noma uswidi (i-apula, isanqante, ukhukhunathi, ubhanana). Ngale ndlela ihlangana kangcono namalungiselelo alabo abangakajwayele.
Ama-beet aluhlaza noma aphekiwe: yini eshintsha ngempela
Kokubili ama-beet aluhlaza naphekiwe anikeza izinzuzo, kodwa iphrofayili yezakhamzimba iyahlukahluka kancaneUma kuphekiwe, amanye amavithamini C kanye namakhemikhali athile azwela ukushisa angase anciphe, kuyilapho ukuthungwa kuba lula futhi kuthambe ohlelweni lokugaya ukudla.
Ama-beet angaphekiwe avame ukugcina ama-antioxidants namavithamini athile kangcono, kanye nengxenye enhle yama-nitrate awo. Alungele ukudliwa e- amasaladi, amajusi, ama-smoothies noma ama-carpacciosNgakolunye uhlangothi, ephekiwe ilungele izitshulu, izitsha eziseceleni kanye nezindlela zokupheka zendabuko ezifana ne-borscht noma ama-vegetarian creams.
Isu esiwusizo kakhulu ukushintshana phakathi kwezinguqulo zombili Kuyo yonke isonto: ezinye izinsuku ziluhlaza (uma uzibekezelela kahle) kanti ezinye izinsuku ziphekiwe noma ziyosiwe, ukuze uzuze ezicini ezahlukene zokudla okunempilo futhi ugweme ukuzonda ukudla.
Ukuphepha, contraindications kanye nezinyathelo zokuphepha
Kubantu abaningi abanempilo, ama-beet ayindlela enhle kakhulu. ukudla okuphephile nokunconywa kakhuluNoma kunjalo, kufanelekile ukucabangela amaphuzu athile:
Kuvamile ukuthi, ngemva kokudla ama-beet, umchamo noma indle ivele ku- ithoni ebomvu noma epinkiLesi simo, esibizwa ngokuthi i-beturia, asibi nabungozi futhi siyanyamalala uma uyeka ukusigwinya. Akulona igazi, kodwa umbala osuswayo.
Kubantu abanokuthambekela umfutho wegazi ophansi (i-hypotension)Ukusetshenziswa kakhulu kwejusi lika-beetroot, ikakhulukazi uma kuhlanganiswa nemithi yokucindezela kwegazi, kunganciphisa umfutho wegazi kakhulu. Ezimweni ezinjalo, kungcono ukunciphisa inani lomuthi bese uqapha indlela ozizwa ngayo.
I-Beet iqukethe oxalatesNgakho-ke, labo abanomlando wamatshe ezinso e-calcium oxalate kufanele baqaphele inani lawo. Ukucwilisa ama-beet emanzini abandayo ngaphambi kokupheka nokuwahlanganisa nokudla okune-calcium eningi kungasiza ekunciphiseni kancane umthelela wama-oxalate.
Abantu abanabo sikashukela Kufanele banake ijusi noma i-powder ye-beetroot, equkethe ushukela omningi futhi ingakhuphula amazinga kashukela egazini ngokushesha kune-beetroot yonke ehambisana ne-fiber.
Ngokuvamile, futhi ikakhulukazi uma zithathwa imithi yenhliziyo, imithi yokunciphisa umfutho wegazi, noma ezinye izindlela zokwelapha ezingamahlalakhonaKunconywa ukubonisana nodokotela noma isazi sokudla esibhalisiwe ngaphambi kokufaka izithasiselo ze-beetroot ezigxilile ukuze kugwenywe ukusebenzisana noma imiphumela engafuneki.
Ukufaka ama-beet ekudleni kwakho, kungakhathaliseki ukuthi kusha, kumanzi anele, noma kumafomu aqinile asezingeni eliphezulu, kuyindlela elula yokwenza lokhu. ukuqinisa impilo yenhliziyo, yokugaya ukudla, yobuchopho kanye neyokuzivikela komzimba ngokudla okukodwa nje, uma nje kuhlanganiswe nokudla okulinganiselayo, ukuzivocavoca njalo kanye nemikhuba emihle yokuphila.
