9 Maubwino Abwino a Beets

Zamkati

• 1. Zakudya Zambiri M'ma calories Ochepa
• 2. Thandizani Kupanikizika kwa Magazi
• 3. Kodi Kusintha Athletic Magwiridwe
• 4. Angathandize Kuthetsa Kutupa
• 5. Atha Kukweza Thanzi Labwino
• 6. Atha Kuthandiza Thanzi Labongo
• 7. Mutha Kukhala Ndi Katundu Wina Wolimbana ndi Khansa
• 8. Zitha Kukuthandizani Kuchepetsa Kunenepa
• 9. Zosangalatsa komanso Zosavuta Kuphatikiza Zakudya Zanu
• Mfundo Yofunika Kwambiri

Beetroots, omwe amadziwika kuti beets, ndi ndiwo zamasamba zotchuka zomwe zimagwiritsidwa ntchito m'ma khofi ambiri padziko lonse lapansi.

Beets amadzaza ndi mavitamini ofunikira, michere komanso mankhwala azomera, zina zomwe zimakhala ndi mankhwala.

Komanso, ndi zokoma komanso zosavuta kuwonjezera pa zakudya zanu.

Nkhaniyi yatchula maubwino 9 azaumoyo a beets, onse othandizidwa ndi sayansi.

1. Zakudya Zambiri M'ma calories Ochepa

Beets amadzitamandira ndi mbiri yabwino yazakudya.

Ali ndi ma calories ochepa, komabe ali ndi mavitamini ndi michere yambiri. M'malo mwake, ali ndi pafupifupi mavitamini ndi michere yonse yomwe mukufuna (1).

Nayi chidule cha michere yomwe imapezeka mu beetroot yophika (1-gramu)

• Ma calories: 44
• Mapuloteni: 1.7 magalamu
• Mafuta: 0.2 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini C: 6% ya RDI
• Zolemba: 20% ya RDI
• Vitamini B6: 3% ya RDI
• Mankhwala enaake a: 6% ya RDI
• Potaziyamu: 9% ya RDI
• Phosphorous: 4% ya RDI
• Manganese: 16% ya RDI
• Chitsulo: 4% ya RDI

Njuchi zimakhala ndi ma nitrate komanso mitundu ya nkhumba, zonse zomwe ndizomera zomwe zimapindulitsa.

Beets amanyamula mavitamini ndi michere komanso mafuta ochepa. Amakhalanso ndi ma nitrate komanso mitundu ya nkhumba, zomwe zonse zimakhala ndi maubwino angapo azaumoyo.

2. Thandizani Kupanikizika kwa Magazi

Matenda amtima, kuphatikiza kugunda kwa mtima, kulephera kwa mtima ndi sitiroko, ndi chimodzi mwazomwe zimayambitsa kufa padziko lonse lapansi.

Ndipo kuthamanga kwa magazi ndichimodzi mwazomwe zimayambitsa chiwopsezo pakukula kwa izi.

Kafukufuku wasonyeza kuti beets amachepetsa kwambiri kuthamanga kwa magazi mpaka 4-10 mmHg pakangopita maola ochepa (,,).

Zotsatirazi zikuwoneka kuti zikukulira kuthamanga kwa magazi, kapena kupsinjika mtima wanu mukamagwirizana, osati kuthamanga kwa diastolic magazi, kapena kupanikizika mtima wanu utakhala omasuka. Zotsatirazo zitha kukhala zamphamvu kwa beets zosaphika kuposa beets wophika (,,,).

Izi zimachepetsa kuthamanga kwa magazi chifukwa cha kuchuluka kwa nitrate mu beets. Thupi lanu, ma nitrate azakudya amasandulika kukhala nitric oxide, molekyulu yomwe imachepetsa mitsempha yamagazi, ndikupangitsa kuthamanga kwa magazi kutsika ().

Magazi a nitrate amagazi amakhalabe okwera pafupifupi maola asanu ndi limodzi mutadya zakudya zamtundu wa nitrate. Chifukwa chake, beets amangokhala ndi vuto lakanthawi pakuthana kwa magazi, ndipo kumwa pafupipafupi kumafunikira kuti muchepetse kuthamanga kwa magazi kwakanthawi ().

Njuchi zimakhala ndi nitrate yambiri, yomwe imakhala ndi kuthamanga kwa magazi. Izi zitha kubweretsa kuchepa kwa chiwopsezo cha matenda amtima, kulephera kwa mtima komanso kupwetekedwa mtima.

3. Kodi Kusintha Athletic Magwiridwe

Kafukufuku wowerengeka akuwonetsa kuti ma nitrate azakudya amatha kupititsa patsogolo masewera.

Pachifukwa ichi, beets nthawi zambiri amagwiritsidwa ntchito ndi othamanga.

Ma nitrate amawoneka kuti amakhudza magwiridwe antchito akukulitsa mphamvu ya mitochondria, yomwe imathandizira kupanga mphamvu m'maselo anu ().

M'maphunziro awiri kuphatikiza amuna asanu ndi awiri kapena asanu ndi atatu, akumadya ma ola 17 (500 ml) a madzi a beet tsiku lililonse kwa masiku asanu ndi limodzi kutalikitsa nthawi yolemetsa panthawi yolimbitsa thupi kwambiri ndi 15-25%, komwe ndi kusintha kwa 1-2% pakugwira ntchito konse ( ,,).

Kudya beets kumathandizanso kupititsa njinga zamasewera komanso masewera othamanga ndikuwonjezera kugwiritsa ntchito kwa oxygen mpaka 20% (,,,).

Kafukufuku wocheperako wa okwera njinga zisanu ndi zinayi opikisana pa mpikisano wokwera mahatchi adayang'ana za ma ouniti 17 (500 ml) a madzi a beetroot pakuyesa njinga pamayendedwe opitilira 2.5 ndi 10 miles (4 ndi 16.1 km).

Kumwa madzi a beetroot kumawongolera magwiridwe antchito ndi 2.8% pamayeso a 2.5-mile (4-km) ndikuyesa 2.7% pamayesero a 10-mile (16.1-km) ().

Ndikofunika kuzindikira kuti milingo ya nitrate yamagazi imakwera kwambiri mkati mwa maola 2-3. Chifukwa chake, kuti muwonjezere kuthekera kwawo, ndibwino kudya beets maola 2-3 musanaphunzire kapena kupikisana ().

Kudya beets kumathandizira magwiridwe antchito othamanga powongolera kugwiritsa ntchito mpweya komanso nthawi yolemetsa. Kuti zikwaniritse zotsatira zake, beets ayenera kudyedwa maola 2-3 asanaphunzitsidwe kapena kupikisana.

4. Angathandize Kuthetsa Kutupa

Kutupa kwanthawi yayitali kumalumikizidwa ndi matenda angapo, monga kunenepa kwambiri, matenda amtima, matenda a chiwindi ndi khansa ().

Njuchi zimakhala ndi mitundu yotchedwa betalains, yomwe imatha kukhala ndi zinthu zingapo zotsutsana ndi zotupa (,,).

Komabe, kafukufuku wambiri mderali adachitidwa ndi makoswe.

Madzi a Beetroot ndi kachilombo ka beetroot awonetsedwa kuti amachepetsa kutupa kwa impso mu makoswe ojambulidwa ndi mankhwala oopsa omwe amadziwika kuti amachititsa kuvulala kwambiri (,).

Kafukufuku wina mwa anthu omwe ali ndi nyamakazi ya osteoarthritis adawonetsa kuti makapisozi a betalain opangidwa ndi chotsitsa cha beetroot amachepetsa kupweteka ndi kusapeza komwe kumakhudzana ndi vutoli (23).

Ngakhale maphunzirowa akusonyeza kuti beets amakhala ndi zotsutsana ndi zotupa, maphunziro aumunthu amafunikira kuti adziwe ngati beets ingagwiritsidwe ntchito kuchepetsa kutupa.

Beets akhoza kukhala ndi zotsatira zingapo zotsutsana ndi zotupa. Komabe, kufufuza kwina mwa anthu kumafunikira kuti mutsimikizire chiphunzitsochi.

5. Atha Kukweza Thanzi Labwino

Zida zamagulu ndizofunikira kwambiri pazakudya zabwino.

Idalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza chimbudzi chabwino.

Chikho chimodzi cha beetroot chimakhala ndi magalamu 3.4 a fiber, zomwe zimapangitsa beets kukhala gwero labwino (1).

CHIKWANGWANI chimadutsa chimbudzi ndikupita kumtunda, komwe chimadyetsa mabakiteriya ochezeka kapena chimachulukitsa chopondapo.

Izi zitha kulimbikitsa thanzi m'mimba, kukusungani pafupipafupi ndikupewa kugaya kwam'mimba monga kudzimbidwa, matenda am'matumbo komanso diverticulitis (,).

Kuphatikiza apo, CHIKWANGWANI chimalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda osachiritsika kuphatikiza khansa ya m'matumbo, matenda amtima ndi mtundu wa 2 shuga (,,).

Beets ndi gwero labwino la fiber, lomwe limapindulitsa thanzi m'mimba, komanso kuchepetsa chiopsezo cha matenda ambiri.

6. Atha Kuthandiza Thanzi Labongo

Maganizo ndi magwiridwe antchito mwachilengedwe zimachepa ndi msinkhu.

Kwa ena, kuchepa uku ndikofunikira ndipo kumatha kubweretsa mikhalidwe monga matenda amisala.

Kuchepetsa magazi ndi mpweya wabwino kuubongo kumatha kuchititsa izi kuchepa (,,).

Chochititsa chidwi, kuti ma nitrate omwe ali mu beets amatha kusintha magwiridwe antchito am'maganizo ndikulimbikitsa kuchepa kwa mitsempha yamagazi ndikupangitsa magazi kuthamangitsidwa kupita kuubongo ().

Njuchi zawonetsedwa kuti zimapangitsa kuti magazi aziyenda bwino mpaka kumapeto kwaubongo, dera lomwe limalumikizidwa ndi malingaliro apamwamba, monga kupanga zisankho ndi kukumbukira kukumbukira ().

Kuphatikiza apo, kafukufuku wina wokhudzana ndi matenda ashuga amtundu wa 2 adayang'ana momwe beets amakhudzira nthawi yosavuta yochitira, yomwe ndiyeso yodziwikiratu.

Nthawi yosavuta yoyeserera poyesa kugwiritsa ntchito makompyuta mozama idali 4% mwachangu kwa iwo omwe amadya ma ola 8.5 (250 ml) a madzi a beetroot tsiku lililonse kwa milungu iwiri, poyerekeza ndi placebo ().

Komabe, kaya beets itha kugwiritsidwa ntchito m'malo azachipatala kuti ubongo ukhale wogwira ntchito ndikuchepetsa chiopsezo cha matenda amisala sikuwonekabe.

Njuchi zimakhala ndi nitrate, zomwe zingathandize kukweza magazi kupita kuubongo, kukonza magwiridwe antchito komanso mwina kuchepetsa kufooka kwa matenda amisala. Komabe, kufufuza kwina m'derali ndikofunikira.

7. Mutha Kukhala Ndi Katundu Wina Wolimbana ndi Khansa

Khansa ndi matenda oopsa ndipo amatha kupha omwe amadziwika ndi kukula kosalamulirika kwa maselo.

Zomwe zili ndi antioxidant komanso zotsutsana ndi zotupa za beets zachititsa chidwi kuti athe kupewa khansa.

Komabe, umboni wapano ulibe malire.

Kutulutsa kwa beetroot kwawonetsedwa kuti kumachepetsa kugawikana ndikukula kwa maselo otupa mu nyama (,).

Kafukufuku wina wofufuza pogwiritsa ntchito maselo amunthu adapeza kuti kachilombo ka beetroot, komwe kali ndi mitundu yambiri ya betalain, kumachepetsa kukula kwa prostate ndi maselo a khansa ya m'mawere ().

Ndikofunikira kudziwa kuti maphunzirowa amachitika m'maselo amunthu ndi makoswe. Kafufuzidwe kena ndikofunikira kuti mudziwe ngati zotsatira zofananazi zingapezeke mwa anthu amoyo, opuma.

Kafukufuku m'maselo amunthu akutali ndi makoswe asonyeza kuti inki za beets zitha kuchepetsa kukula kwa maselo a khansa.

8. Zitha Kukuthandizani Kuchepetsa Kunenepa

Njuchi zimakhala ndi zakudya zingapo zomwe zimayenera kuwapangitsa kukhala ochepera thupi.

Choyamba, beets alibe mafuta ambiri komanso madzi ambiri (1).

Kuchulukitsa kudya zakudya zopatsa mafuta ochepa monga zipatso ndi ndiwo zamasamba kumayenderana ndi kuchepa kwa thupi (,).

Kuphatikiza apo, ngakhale ali ndi kalori wochepa kwambiri, beet amakhala ndi zomanga thupi zochepa komanso michere. Izi zonse ndizofunikira pakukwaniritsa ndikukhalabe ndi thanzi labwino (,,).

Zida za beets zitha kuthandizanso kulimbikitsa kuchepa thupi pochepetsa njala ndikulimbikitsa kudzaza, potero kumachepetsa kuchuluka kwa kalori (, 44,).

Ngakhale kuti palibe maphunziro omwe adayesa mwachindunji zotsatira za beets pa kulemera, ndizotheka kuti kuwonjezera beets ku zakudya zanu kumatha kuthandizira kuchepa thupi.

Njuchi zimakhala ndi madzi okwera komanso mafuta ochepa. Zonsezi ndizothandiza pakuchepetsa thupi.

9. Zosangalatsa komanso Zosavuta Kuphatikiza Zakudya Zanu

Otsiriza awa siopindulitsa paumoyo, komabe ndiofunikabe.

Sikuti beets ndiopatsa thanzi zokha, komanso ndizokoma modabwitsa komanso ndizosavuta kuphatikizira muzakudya zanu.

Beets akhoza kukhala wothira madzi, wokazinga, wowotcha kapena kuzifutsa. Komanso, atha kugulidwa ataphikika komanso zamzitini kuti zitheke.

Sankhani beets omwe ndi olemera kukula kwake ndi nsonga za masamba obiriwira, osasungunuka.

Zakudya za nitrate ndizosungunuka ndi madzi, chifukwa chake ndibwino kuti mupewe kuwotcha beets kuti mukhale ndi nitrate yambiri.

Nazi njira zina zosangalatsa komanso zosangalatsa zowonjezera ma beet pazakudya zanu:

• Saladi wa beetroot: Beets wokazinga amapanga zonunkhira komanso zokongola kuwonjezera pa coleslaw.
• Beetroot kuviika: Beets wothira yogurt wachi Greek amapanga kusamba kokoma komanso kwabwino.
• Msuzi wa beetroot: Madzi atsopano a beetroot ndi abwino kwambiri, chifukwa madzi ogulidwa m'sitolo amatha kukhala ndi shuga wowonjezera ndipo amatha kukhala ndi beets ochepa.
• Masamba a beetroot: Masamba a beet amatha kuphika ndikusangalala ngati sipinachi, chifukwa chake musawataye kunja.

Beetroot ndi ndiwo zamasamba zokoma komanso zosunthika zomwe ndizosavuta kuwonjezera pazakudya zanu. Sankhani ma beet olemera kukula kwake ndi nsonga zobiriwira zomwe zidalumikizidwa.

Mfundo Yofunika Kwambiri

Beets amapereka zabwino zosangalatsa zaumoyo.

Osanenapo, ali ndi ma calories ochepa komanso opatsa thanzi kwambiri, kuphatikiza fiber, folate ndi vitamini C.

Njuchi zimakhalanso ndi nitrate ndi mitundu ya pigment yomwe ingathandize kuchepetsa kuthamanga kwa magazi ndikuwongolera masewera.

Pomaliza, beets ndi okoma komanso osunthika, oyenerana ndi chakudya chopatsa thanzi komanso choyenera.