Kodi nyemba zamasamba ndi zabwino kwa inu?

Zamkati

• Olemera mu michere
• Odzaza ndi mankhwala opindulitsa
• Mutha kupereka zabwino zina zathanzi
• Limbikitsani mtima thanzi
• Zikhoza kusintha chimbudzi
• Zitha kusintha magwiridwe antchito
• Mutha kuwongolera kuchuluka kwama shuga anu
• Zowonongeka
• Mfundo yofunika

Ziphuphu zam'madzi ndi njira yabwino kwa beets atsopano.

Amakhala ndi michere yambiri ndipo amapereka zabwino zambiri zofananira monga anzawo atsopano koma amakhala ndi nthawi yayitali kwambiri.

Komabe, beet wothinidwa amathanso kukhala ndi mchere komanso shuga wambiri, chifukwa chake mungadabwe ngati zili zabwino kwa inu.

Nkhaniyi ikufotokoza ubwino ndi kuipa kwa kudya beet.

Olemera mu michere

Njuchi ndi muzu wa masamba womwe nthawi zambiri umasakaniza.

Ngakhale pickling imayambitsa kuchepa pang'ono kwa michere, ma beet amakhalabe ndi mavitamini ndi michere yambiri. Ma ola 3.5 okha (100 magalamu) amapereka (,):

• Ma calories: 65
• Mapuloteni: osakwana 1 gramu
• Mafuta: osakwana 1 gramu
• Ma carbs: Magalamu 16
• Shuga: Magalamu 11
• CHIKWANGWANI: osakwana 1 gramu
• Mkuwa: 13% ya Daily Value (DV)
• Manganese: 10% ya DV
• Zolemba: 7% ya DV
• Riboflavin: 4% ya DV
• Mankhwala enaake a: 4% ya DV
• Vitamini C: 3% ya DV
• Pantothenic asidi: 3% ya DV
• Vitamini B6: 3% ya DV
• Choline: 3% ya DV

Iwo ali olemera makamaka mu shuga wachilengedwe, mkuwa, folate, ndi manganese. Zakudyazi zimathandizira kukulitsa mphamvu zanu, kupanga DNA, kuyang'anira chitetezo cha mthupi lanu, ndikupanga ndikukonza ziwalo ndi mafupa (3, 4, 5).

Odzaza ndi mankhwala opindulitsa

Njuchi zimapanganso mafuta a flavonoid ndi polyphenol antioxidants, omwe amateteza thupi lanu kumatenda polimbana ndi mamolekyulu osakhazikika omwe amatchedwa a radicals aulere (6, 7,).

M'malo mwake, beetroot amadziwika kuti ndi imodzi mwazomera 10 zomwe zimakhala ndi antioxidant kwambiri. Iwo ali olemera makamaka mu betalains ndi betanins, polyphenols awiri omwe amapatsa veggie iyi mtundu wofiira kwambiri (6).

Komabe, masankhidwe ake amachepetsa milingo ya antioxidant ndi 25-70%. Chifukwa chake, beet wothinana amakhala ndi ma antioxidant ochepa kuposa amtundu wina wa beets (6,).

Njuchi zimapezanso mafuta ambiri a nitrate ndi saponins (, 6).

Ngakhale ma nitrate amathandizira kuchepetsa kuthamanga kwa magazi komanso kupititsa patsogolo masewera othamanga, ma saponins amalimbikitsa chitetezo chamthupi komanso mtima (,,,).

Beet wothira opangidwa kudzera pa nayonso mphamvu kapena kuwonjezera kwa viniga wosaphika wosasakanizidwa amakhalanso ndi maantibiotiki, omwe ndi mabakiteriya opindulitsa omwe amalumikizidwa ndi chitetezo chamthupi, komanso mtima wabwino komanso kugaya chakudya (14).

Mitundu iyi ya beet yosakanika ndi yovuta kupeza m'masitolo ambiri, kotero mutha kuzipanga nokha kapena kuziyang'ana m'misika ya alimi.

Njuchi ndizolemera kwambiri mu shuga wachilengedwe, mkuwa, folate, ndi manganese - michere yomwe imafunikira mthupi lathu. Amadzitamandira ndi ma antioxidants.

Mutha kupereka zabwino zina zathanzi

Ziphuphu zam'madzi zimagwirizanitsidwa ndi zina zaumoyo.

Limbikitsani mtima thanzi

Ziphuphu zam'madzi zimakhala ndi nitrate zambiri, zomwe thupi lanu limasandulika kukhala nitric oxide. Molekyu iyi imathandizira mitsempha yamagazi kutuluka, yomwe imateteza ku kuthamanga kwa magazi ().

Kafukufuku akuwonetsa kuti zopangidwa ndi beet zimatha kutsitsa kuthamanga kwa magazi mpaka 10 mm Hg. Komabe, izi zimangokhala kwa maola ochepa, chifukwa chake muyenera kudya zakudya zabwino za nitrate pafupipafupi kuti mutalikitse izi (,).

Ma nitrate amathanso kusunga endothelial ntchito. Endothelium ndi kachilombo kakang'ono kamene kamalowa mkati mwa mitsempha yanu yomwe imathandiza kukonza magazi ndi chitetezo cha mthupi (,).

Zikhoza kusintha chimbudzi

Mu beets wopangidwa ndi msuzi wopangidwa kudzera mu nayonso mphamvu yachilengedwe, mabakiteriya athanzi pakhungu la beets amathyola shuga awo masiku angapo.

Beet wofufumitsa wonyezimira amakhala ndi mabakiteriya athanzi otchedwa maantibiotiki, omwe amalimbitsa chimbudzi chanu popangitsa kuti thupi lanu likhale losavuta kudya ndi kuyamwa michere yawo (,).

Maantibiotiki amathanso kuteteza ku poizoni ndi mabakiteriya owopsa, komanso amachepetsa mpweya, kudzimbidwa, ndi kuphulika. Kuphatikiza apo, atha kuthana ndi vuto lakumatumbo monga matenda am'matumbo (IBD), ulcerative colitis, ndi matenda a Crohn ().

Zitha kusintha magwiridwe antchito

Ma nitrate omwe ali ndi zipatso zouma amatha kupititsa patsogolo masewera othamanga polimbikitsa mphamvu ndi magwiridwe antchito ().

Kafukufuku wina akuwonetsa kuti msuzi wa beetroot umawonjezera magwiridwe antchito pakulimbikira kwakanthawi kapena kulimbitsa thupi mozungulira 3% ().

Komabe, zotsatirazi zimawoneka zolimba kwambiri mwa anthu osaphunzitsidwa ndipo zimawonedwa ndi madzi a beetroot, osati beets osankhika. Sizikudziwika bwinobwino kuti muyenera kudya beet wambiri bwanji kuti muwone zomwezo.

Mutha kuwongolera kuchuluka kwama shuga anu

Ziphuphu zam'madzi zimachepetsa shuga m'magazi anu.

Mitundu yambiri ya beet yopangidwa ndi vinyo wosasa, zomwe kafukufukuyu amati zimachepetsa shuga m'magazi komanso insulin mukatha kudya (,).

Akatswiri amakhulupirira kuti nitrate ndi ma antioxidants a beets amakhalanso ndi shuga m'magazi ().

Pakafukufuku wina, msuzi wambiri wa beetroot adayambitsa kutsika kwa shuga m'magazi ndi ma insulin kuposa chakumwa chofananira chotere. Komabe, maphunziro ena adalephera kupeza zotsatira zomwezo (,).

Kuphatikiza apo, palibe maphunziro awa omwe adawunika momwe beet amaundana pa shuga ndi insulin. Chifukwa chake, kafukufuku wina amafunika.

Ziphuphu zam'madzi zimatha kusintha chimbudzi, kuchita masewera olimbitsa thupi, komanso thanzi la mtima, komanso kutsika kwa magazi m'magazi komanso insulin.

Zowonongeka

Kutengera ndi momwe amapangidwira, mitundu ina ya beet wosankhika atha kunyamula mchere ndikuwonjezera shuga (,).

Kafukufuku amalumikiza kuchuluka kwa shuga ndi mchere wambiri kukhala wathanzi komanso chiopsezo chowonjezeka cha matenda monga matenda amtima komanso mtundu wa 2 shuga. Chifukwa chake, ndibwino kuti muwerenge zolemba mosamala ndikusankha mitundu yopanda shuga kapena mchere wowonjezera kapena pang'ono, ngati zingatheke (,).

Beets amakhalanso ndi oxalates - mankhwala omwe amachepetsa kuyamwa kwa michere ndikulimbikitsa miyala ya impso. Chifukwa chake, anthu omwe amakonda kukhala ndi miyala ya impso angafune kuchepetsa kudya ().

Ngakhale beets osungunuka amatha kutembenuza mkodzo wanu kukhala pinki kapena wofiira, mbali iyi ndi yopanda vuto ().

Mitundu ina ya beets wosungunuka amatha kukhala ndi shuga wambiri wowonjezera kapena mchere, choncho ndibwino kuti muwone mindandanda yazowonjezera. Mitundu iyi ndiyofunika kupewa.

Mfundo yofunika

Ziphuphu zouma zimakonda pa saladi kapena ngati mbali kapena chotupitsa.

Mitsempha yachilengedwe yotsekemera imatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza chimbudzi, magwiridwe antchito, shuga m'magazi, komanso thanzi la mtima.

Komabe, muyenera kupewa mitundu yokhala ndi mchere wambiri wowonjezera kapena shuga. Kuti mupindule kwambiri, sankhani zomwe zimapangidwa ndi nayonso mphamvu yachilengedwe kapena ndi viniga wosaphika.