Ingabe ama-Beet aqoshiwe akulungele wena?

-Delile

• Ucebile ngomsoco
• Igcwele izinhlanganisela ezizuzisayo
• Inganikela ngezinzuzo ezithile zezempilo
• Kwangathi kungakhulisa inhliziyo impilo
• Kungathuthukisa ukugaya
• Kwangathi kungathuthukisa ukusebenza komzimba
• Kungalawula amazinga kashukela egazini lakho
• Ukwehla okungenzeka kube khona
• Okubalulekile

Ama-beet aqoshiwe ayindlela elula yokuthola ama-beet amasha.

Bacebile ngezakhamzimba futhi banikela ngezinzuzo eziningi ezifanayo zezempilo njengabalingani babo abasha kodwa banempilo eshalofini ende.

Kodwa-ke, ama-beet aqoshiwe nawo angaba nosawoti omningi noshukela, ngakho-ke ungazibuza ukuthi ingabe akulungele ngempela yini.

Lo mbhalo ukhuluma ngobuhle nobubi bokudla ama-beet aqoshiwe.

Ucebile ngomsoco

Ama-beet ayimifino yezimpande evame ukucwiliswa.

Yize ukukha amanzi kubangela ukulahleka okuncane kwezakhamzimba, ama-beet aqoshiwe ahlala engumthombo ocebile wamavithamini namaminerali. Ama-oun angu-3.5 kuphela (amagremu ayi-100) ahlinzeka (,):

• Amakholori: 65
• Amaprotheni: ngaphansi kuka-1 gram
• Amafutha: ngaphansi kuka-1 gram
• AmaCarbs: 16 amagremu
• Ushukela: 11 amagremu
• Umucu: ngaphansi kuka-1 gram
• Yethusi: I-13% ye-Daily Value (DV)
• I-Manganese: U-10% we-DV
• Umlingiswa: U-7% we-DV
• I-Riboflavin: 4% we-DV
• Magnesium: 4% we-DV
• Uvithamini C: 3% we-DV
• I-Pantothenic acid: 3% we-DV
• Uvithamini B6: 3% we-DV
• Choline: 3% we-DV

Bacebile ikakhulukazi kushukela wemvelo, ithusi, i-folate, ne-manganese. Lezi zakhi zomzimba zisiza ukukhulisa amazinga akho wamandla, zenze i-DNA, zilawule amasosha akho omzimba, futhi zakhe futhi zilungise izicubu namathambo (3, 4, 5).

Igcwele izinhlanganisela ezizuzisayo

Ama-beet nawo ngokufanayo angumthombo ocebile wama-flavonoid nama-polyphenol antioxidants, avikela umzimba wakho ezifweni ngokulwa nama-molecule angazinzile abizwa ngama-radicals amahhala (6, 7,).

Eqinisweni, i-beetroot ithathwa njengesinye sezitshalo eziyi-10 ezinomsebenzi ophakeme kakhulu we-antioxidant. Bacebile ikakhulukazi kuma-betalains nama-betanins, ama-polyphenols amabili anika le veggie umbala wayo obomvu ojulile (6).

Kodwa-ke, inqubo yokukha amanzi inciphisa amazinga e-antioxidant ngama-25-70%. Ngakho-ke, ama-beet aqoshiwe aqukethe amazinga aphansi e-antioxidant kunalawo ezinye izinhlobo zama-beet (6,).

Ama-beet nawo awumthombo ocebile wama-nitrate nama-saponins (, 6).

Ngenkathi ama-nitrate esiza ukwehlisa umfutho wegazi futhi athuthukise ukusebenza kwezemidlalo, ama-saponins angakhuphula impilo yomzimba neyenhliziyo (,,,).

Amabhontshisi afakwe emanzini anosawoti enziwe ngemvubelo noma ukufakwa uviniga ongaphekiwe, ongahluziwe futhi aqukethe ama-probiotic, angama-bacterium alusizo axhumene nokusebenza komzimba okuthuthukile, kanye nenhliziyo engcono nempilo yokugaya ukudla (14).

Lezi zinhlobo zama-beet aqoshiwe kunzima ukuzithola ezitolo eziningi zokudla, ngakho-ke ungazenzela noma uzibheke ezimakethe zabalimi.

Ama-beet acebile kakhulu kushukela wemvelo, ithusi, i-folate, ne-manganese - izakhamzimba ezidingekayo ezinhlelweni eziningi zomzimba. Babuye baziqhayise ngama-antioxidants.

Inganikela ngezinzuzo ezithile zezempilo

Ama-beet aqoshiwe axhumene nezinzuzo ezithile zezempilo.

Kwangathi kungakhulisa inhliziyo impilo

Ama-beet aqoshiwe acebile ngokwemvelo ngama-nitrate, umzimba wakho owaguqula ube yi-nitric oxide. Le molecule isiza imithambo yegazi ivuleke, evikela umfutho wegazi ophakeme ().

Ucwaningo luphakamisa ukuthi imikhiqizo yebhungane yehlisa umfutho wegazi kuze kufike ku-10 mm Hg. Kodwa-ke, lo mphumela kungenzeka uhlale amahora ambalwa kuphela, ngakho-ke udinga ukudla ukudla okunothile kwe-nitrate njalo ukuze wandise lo mphumela (,).

Ama-nitrate nawo angagcina ukusebenza kwe-endothelial. I-endothelium ulwelwesi oluncane olufaka ngaphakathi kwemithambo yegazi yakho olusiza ukulawula ukunqandeka kwegazi nokusebenza komzimba (,).

Kungathuthukisa ukugaya

Kuma-beet afakwe emanzini anosawoti enziwe ngemvubelo yemvelo, amagciwane aphilile esikhunjeni sebhitrudi aphula ushukela wawo ezinsukwini ezimbalwa.

Ama-beet afakwe emanzini anosawoti acebile kuma-bacterium anempilo abizwa ngama-probiotic, enza ngcono ukugaya kwakho ngokwenza kube lula emzimbeni wakho ukuphula ukudla futhi amunce izakhi zawo (,).

Ama-Probiotic nawo angavikela ubuthi namagciwane ayingozi, futhi anciphise igesi, ukuqunjelwa nokuqunjelwa. Ngaphezu kwalokho, zinganciphisa izimpawu zokuphazamiseka kwamathumbu njengezifo zamathumbu ezivuthayo (IBD), i-ulcerative colitis, nesifo sikaCrohn ().

Kwangathi kungathuthukisa ukusebenza komzimba

Ama-nitrate kuma-beet aqoshiwe angathuthukisa ikhono lezemidlalo ngokukhulisa amandla emisipha yakho nokusebenza ().

Olunye ucwaningo luphakamisa ukuthi ujusi webhitrudi wandisa ukusebenza ekukhuthazeleni kwesikhathi noma ukuvivinya umzimba ngamandla cishe ngo-3% ().

Kodwa-ke, le miphumela ibonakala iqine kakhulu kubantu abangaqeqeshiwe futhi ijwayele ukubonwa ngejusi le-beetroot, hhayi ama-beet aqoshiwe. Akucaci ukuthi kuzodingeka udle ama-beet amangaki aqoshiwe ukuze ubone imiphumela efanayo.

Kungalawula amazinga kashukela egazini lakho

Ama-beet aqoshiwe anganciphisa amazinga kashukela egazini lakho.

Izinhlobo eziningi zama-beet aqoshiwe zenziwa ngeviniga, okucatshangelwa ukuthi izifundo zinganciphisa ushukela wegazi namazinga e-insulin ngemuva kokudla (,).

Ochwepheshe bakholelwa ukuthi ama-nitrate ama-nitrate nama-antioxidants nawo agcina amazinga kashukela egazini ().

Kwesinye isifundo, ujusi webhitrudi ogxilile ubange isipikili esiphansi kushukela wegazi namazinga e-insulin kunesiphuzo esifanayo esinoshukela. Noma kunjalo, ezinye izifundo zehlulekile ukuthola umphumela ofanayo (,).

Ngaphezu kwalokho, akukho kulezi zifundo ezihlolisise umphumela oqondile wama-beet aqoshiwe kushukela wegazi kanye namazinga e-insulin. Ngakho-ke, kudingeka olunye ucwaningo.

Ama-beet aqoshiwe angathuthukisa ukugaya, ukusebenza komzimba, nempilo yenhliziyo, kanye noshukela wegazi ophansi namazinga e-insulin.

Ukwehla okungenzeka kube khona

Ngokuya ngokuthi zenziwe kanjani, ezinye izinhlobo zebhitriji eziqoshiwe zingapakisha usawoti kanye noshukela ongeziwe (,).

Ucwaningo luxhumanisa ukwanda koshukela nosawoti empilweni engeyinhle kanye nengozi eyengeziwe yezifo ezinjengesifo senhliziyo nohlobo 2 lwesifo sikashukela. Ngakho-ke, kungcono ukufunda amalebuli ngokucophelela bese ukhetha izinhlobo ngoshukela omncane noma usawoti ongeziwe noma nini, lapho kungenzeka (,).

Ama-beet nawo acebile ngama-oxalates - amakhemikhali anganciphisa ukumuncwa kwezakhi futhi akhuthaze amatshe ezinso. Ngakho-ke, abantu abahlelelwe amatshe ezinso bangafuna ukukhawulela ukudla kwabo ().

Yize ama-beet aqoshiwe angaguqula umchamo wakho ubomvana noma ube bomvu, lo mphumela oseceleni awunabungozi ().

Ezinye izinhlobonhlobo zama-beet aqoshiwe kungenzeka abe noshukela omningi noma usawoti ongeziwe, ngakho-ke kungcono ukuhlola uhlu lwezithako. Lezi zinhlobo zigwenywa kangcono.

Okubalulekile

Ama-beet aqoshiwe athandwa kakhulu kumasaladi noma njengohlangothi noma okulula.

Lezi zingulube zemvelo ezimnandi zingaba nezinzuzo eziningi zezempilo, kufaka phakathi ukugaya okuthuthukisiwe, ukusebenza komzimba, amazinga kashukela egazini, nempilo yenhliziyo.

Kodwa-ke, kufanele ugweme izinhlobo ezinamazinga aphezulu kasawoti noma ushukela ongeziwe. Ukuze uvune izinzuzo ezinkulu kakhulu, khetha lezo ezenziwe nge-fermentation yemvelo noma ngeviniga eluhlaza, engavuthiwe.