Izinzuzo Ezihle Zezempilo Zama-Beet

-Delile

• 1. Amakhemikhali amaningi kumaKhalori ambalwa
• 2. Siza Ukuhlola Ukucindezelwa Kwegazi
• 3. Ingathuthukisa Ukusebenza Kwezemidlalo
• 4. Kwangathi Kungasiza Ukulwa Nokuvuvukala
• 5. Kwangathi Kungathuthukisa Impilo Yokugaya
• 6. Kungasiza Ukusekela Impilo Yobuchopho
• 7. Kungaba Nezindawo Zokulwa Nomdlavuza
• 8. Kungakusiza Ukwehlisa Isisindo
• 9. Kumnandi futhi Kulula ukukufaka ekudleni kwakho
• Okusemqoka

Ama-beetroots, aziwa kakhulu ngokuthi ama-beet, ayimifino ethandwayo yezimpande esetshenziswa ezindaweni zokupheka eziningi emhlabeni jikelele.

Ama-beet agcwele amavithamini abalulekile, amaminerali kanye nezinhlanganisela zezitshalo, ezinye zazo ezinemithi yokwelapha.

Ngaphezu, zimnandi futhi kulula ukuzengeza ekudleni kwakho.

Lo mbhalo ubala izinzuzo zezempilo eziyi-9 zama-beet, konke kusekelwa yisayensi.

1. Amakhemikhali amaningi kumaKhalori ambalwa

Ama-beet aziqhayisa ngephrofayili yokudla okunomsoco.

Anama-kilojoule amancane, kepha anamavithamini namaminerali abalulekile. Eqinisweni, aqukethe okuncane cishe kwawo wonke amavithamini namaminerali owadingayo (1).

Nakhu ukubuka konke kwezakhi ezitholakala ku-3.5-ounce (100-gram) okuhlinzekwa i-beetroot ephekiwe (1):

• Amakholori: 44
• Amaprotheni: 1.7 amagremu
• Amafutha: 0.2 amagremu
• Umucu: 2 amagremu
• Uvithamini C: 6% we-RDI
• Umlingiswa: 20% we-RDI
• Uvithamini B6: 3% we-RDI
• Magnesium: 6% we-RDI
• Potassium: 9% we-RDI
• I-Phosphorus: 4% we-RDI
• I-Manganese: U-16% we-RDI
• Insimbi: 4% we-RDI

Ama-beet aqukethe nama-nitrate angajwayelekile kanye nezingulube, zombili lezi zinhlanganisela zezitshalo ezinezinzuzo eziningi zezempilo.

Ama-beet alayishwa amavithamini namaminerali futhi anama-calories aphansi namafutha amancane. Futhi aqukethe ama-nitrate wezinto ezingaphili kanye nezingulube, zombili lezi ezinezinzuzo eziningi zezempilo.

2. Siza Ukuhlola Ukucindezelwa Kwegazi

Isifo senhliziyo, kufaka phakathi isifo senhliziyo, ukwehluleka kwenhliziyo nokushaywa unhlangothi, kungezinye zezimbangela eziholela ekufeni emhlabeni wonke.

Futhi umfutho wegazi ophakeme ungenye yezinto ezibangela ubungozi ekuthuthukiseni lezi zimo.

Ucwaningo lukhombisile ukuthi ama-beet angehlisa kakhulu umfutho wegazi ngokufika ku-4-10 mmHg esikhathini samahora ambalwa kuphela (,,).

Umphumela ubonakala umkhulu ekucindezelweni kwegazi le-systolic, noma ingcindezi lapho inhliziyo yakho isebenza, kunokuba i-diastolic blood pressure, noma ingcindezi lapho inhliziyo yakho ikhululekile. Umphumela ungaphinde ube namandla kuma-beet aluhlaza kunama-beet aphekiwe (,,,).

Le miphumela yokwehlisa umfutho wegazi kungenzeka ngenxa yokuhlushwa okuphezulu kwama-nitrate kuma-beet. Emzimbeni wakho, ama-nitrate okudla aguqulwa abe yi-nitric oxide, i-molecule evula imithambo yegazi, idale ukuthi umfutho wegazi wehle ().

Amazinga e-nitrate egazi ahlala ephakeme cishe amahora ayisithupha ngemuva kokudla i-nitrate yokudla. Ngakho-ke, ama-beet anomthelela wesikhashana kuphela ekucindezelekeni kwegazi, futhi ukusetshenziswa okujwayelekile kuyadingeka ukuthola ukwehliswa kwesikhathi eside kwengcindezi yegazi ().

Ama-beet aqukethe inani eliphezulu lama-nitrate, anomphumela wokwehlisa umfutho wegazi. Lokhu kungaholela engcupheni encishisiwe yokuhlaselwa yisifo senhliziyo, ukwehluleka kwenhliziyo nokushaywa unhlangothi.

3. Ingathuthukisa Ukusebenza Kwezemidlalo

Ucwaningo oluningi lubonisa ukuthi i-nitrate yokudla ingathuthukisa ukusebenza kwezemidlalo.

Ngalesi sizathu, ama-beet avame ukusetshenziswa ngabasubathi.

AmaNitrate abonakala ethinta ukusebenza komzimba ngokwenza ngcono ukusebenza kahle kwe-mitochondria, ebhekele ukukhiqiza amandla kumaseli akho ().

Ezifundweni ezimbili kufaka phakathi abesilisa abayisikhombisa nabayisishiyagalombili, badla ama-ounces ayi-500 (500 ml) wejusi webhitrudi nsuku zonke izinsuku eziyisithupha kwandiswe isikhathi sokukhathala ngesikhathi sokuzivocavoca ngamandla ngo-15-25%, okuwukuthuthuka okungu-1-2% ekusebenzeni konke ( ,,).

Ukudla ama-beet kungabuye kuthuthukise ukuhamba ngebhayisikili nokusebenza kwezemidlalo futhi kwandise ukusetshenziswa kwe-oxygen kuze kufike ku-20% (,,,).

Ucwaningo olulodwa oluncane lwabagibeli bamabhayisikili abancintisanayo lwabheka umphumela wamajusi ayi-500 (500 ml) wejusi webhitrudi ekusebenzeni kwesikhathi sokuhamba ngebhayisikili ngaphezu kwamakhilomitha ama-2,5 no-10 (4 no-16.1 km).

Ukuphuza ijusi le-beetroot kuthuthukise ukusebenza ngo-2.8% ngaphezulu kwesivivinyo sesikhathi samamayela angu-2.5 (4-km (4-km) no-2.7% ngaphezu kwesivivinyo samamayela ayi-10 (16.1-km) ().

Kubalulekile ukuqaphela ukuthi amazinga e-nitrate egazi aphakama kungakapheli amahora ama-2-3. Ngakho-ke, ukukhulisa amandla abo, kungcono ukusebenzisa ama-beet emahoreni ama-2-3 ngaphambi kokuqeqeshwa noma ukuncintisana ().

Ukudla ama-beet kungathuthukisa ukusebenza kwezemidlalo ngokuthuthukisa ukusetshenziswa kwe-oxygen nesikhathi sokukhathala. Ukukhulisa imiphumela yabo, ama-beet kufanele adliwe amahora angama-2-3 ngaphambi kokuqeqeshwa noma ukuncintisana.

4. Kwangathi Kungasiza Ukulwa Nokuvuvukala

Ukuvuvukala okungapheli kuhlotshaniswa nezifo eziningi, njengokukhuluphala, isifo senhliziyo, isifo sesibindi nomdlavuza ().

Ama-Beet aqukethe ama-pigment abizwa ngokuthi ama-betalain, angahle abe nezindawo eziningi ezilwa nokuvuvukala (,,).

Kodwa-ke, ucwaningo oluningi kule ndawo lwenziwe ngamagundane.

Ijusi le-beetroot kanye ne-beetroot kukhonjisiwe ukunciphisa ukuvuvukala kwezinso kumagundane ajovwe ngamakhemikhali anobuthi aziwa ngokudala ukulimala okukhulu (,).

Ucwaningo olulodwa olwenziwe kubantu abane-osteoarthritis lubonise ukuthi amaphilisi we-betalain enziwe nge-beetroot akhiphe izinhlungu ezincishisiwe nokungahambi kahle okuhambisana nalesi simo (23).

Ngenkathi lezi zifundo ziphakamisa ukuthi ama-beet anomthelela wokulwa nokuvuvukala, izifundo zabantu ziyadingeka ukuthola ukuthi ngabe ama-beet angasetshenziswa yini ukunciphisa ukuvuvukala.

Ama-beet angaba nemiphumela eminingi elwa nokuvuvukala. Kodwa-ke, olunye ucwaningo kubantu luyadingeka ukuqinisekisa le mbono.

5. Kwangathi Kungathuthukisa Impilo Yokugaya

I-fiber yokudla yingxenye ebalulekile yokudla okunempilo.

Lixhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukugaya okuthuthukisiwe.

Inkomishi eyodwa ka-beetroot iqukethe u-3.4 amagremu we-fiber, okwenza ama-beet abe umthombo omuhle we-fiber (1).

I-Fiber idlula ukugaya futhi iye ekholoni, lapho iphakela khona amabhaktheriya amathumbu anobungane noma ingeza inqwaba esitokisini.

Lokhu kungakhuthaza impilo yokugaya ukudla, kukugcine njalo futhi uvimbele izimo zokugaya ukudla njengokuqunjelwa, isifo samathumbu esivuthayo kanye ne-diverticulitis (,).

Ngaphezu kwalokho, i-fiber ixhunyaniswe nokwehla kwengozi yezifo ezingamahlalakhona okubandakanya umdlavuza wekoloni, isifo senhliziyo nohlobo 2 sikashukela (,,).

Ama-beet awumthombo omuhle we-fiber, ozuzisa impilo yokugaya ukudla, kanye nokunciphisa ubungozi bezimo eziningi ezingalapheki.

6. Kungasiza Ukusekela Impilo Yobuchopho

Umsebenzi wengqondo nowokuqonda ngokwemvelo uyehla ngokukhula.

Kwabanye, lokhu kwehla kubalulekile futhi kungaholela ezimweni ezinjengokuwohloka komqondo.

Ukwehliswa kokugeleza kwegazi nokunikezwa komoya-mpilo ebuchosheni kungaba nomthelela kulokhu kwehla (,,).

Kuyathakazelisa ukuthi ama-nitrate kuma-beet angathuthukisa ukusebenza kwengqondo nokusebenza kwengqondo ngokukhuthaza ukunwetshwa kwemithambo yegazi futhi ngaleyo ndlela kwandise ukugeleza kwegazi kuye ebuchosheni ().

Ama-Beet akhonjisiwe ukuthi athuthukisa ikakhulukazi ukugeleza kwegazi kuye engxenyeni engaphambili yobuchopho, indawo ehlotshaniswa nokucabanga kwezinga eliphakeme, njengokuthatha izinqumo nememori yokusebenza ().

Ngaphezu kwalokho, isifundo esisodwa sohlobo 2 lwesifo sikashukela sabheka umphumela wama-beet ngesikhathi esilula sokuphendula, okuyisilinganiso sokusebenza kwengqondo.

Isikhathi sokuphendula esilula ngesikhathi sokuhlolwa kokusebenza kwengqondo okususelwa kwikhompyutha sasingu-4% ngokushesha kulabo abadla amajusi angu-8.5 (250 ml) wejusi webhitroti nsuku zonke amasonto amabili, uma kuqhathaniswa ne-placebo ().

Kodwa-ke, ukuthi ngabe ama-beet angasetshenziswa esimweni somtholampilo ukwenza ngcono ukusebenza kobuchopho nokunciphisa ubungozi bokuwohloka komqondo kusazobonakala.

Ama-beet aqukethe ama-nitrate, angasiza ekwandiseni ukugeleza kwegazi aye ebuchosheni, athuthukise ukusebenza kwengqondo futhi mhlawumbe anciphise ubungozi bokuwohloka komqondo. Kodwa-ke, kudingeka olunye ucwaningo kule ndawo.

7. Kungaba Nezindawo Zokulwa Nomdlavuza

I-Cancer yisifo esibi futhi esingaba yingozi esibonakala ngokukhula okungalawulwa kwamaseli.

Okuqukethwe kwe-antioxidant kanye nemvelo elwa nokuvuvukala kwama-beet kuholele entshisakalweni yayo yokuvikela umdlavuza.

Kodwa-ke, ubufakazi obukhona manje bunqunyelwe.

Ukukhishwa kwe-beetroot kukhonjisiwe ukunciphisa ukwehlukana nokukhula kwamangqamuzana wesimila ezilwaneni (,).

Ucwaningo olulodwa lwe-test-tube kusetshenziswa amangqamuzana omuntu lathola ukuthi ukukhishwa kwebhitrudi, okunemibala eminingi ye-betalain, kunciphise ukukhula kwamangqamuzana omdlavuza wendlala yesinye kanye ().

Kubalulekile ukuthi wazi ukuthi lezi zifundo zenziwa kumaseli womuntu angawodwa namagundane. Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi imiphumela efanayo ingatholakala yini kubantu abaphilayo, abaphefumulayo.

Ucwaningo olwenziwe kumaseli womuntu ahlukanisiwe namagundane lukhombisile ukuthi izingulube ezikwi-beet zingasiza ukunciphisa ukukhula kwamangqamuzana omdlavuza.

8. Kungakusiza Ukwehlisa Isisindo

Ama-beet anezakhi eziningana zokudla okunomsoco okufanele uzenze zilungele ukwehla kwesisindo.

Okokuqala, ama-beet anama-calories aphansi futhi anamanzi amaningi (1).

Ukwandisa ukudla kwakho okunama-khalori aphansi njengezithelo nemifino kuhlotshaniswe nokuncipha (,).

Ngaphezu kwalokho, ngaphandle kokuqukethwe kwawo okuncane kwekhalori, ama-beet aqukethe inani elilinganisiwe lamaprotheni nefayibha. Lezi zombili izakhi ezibalulekile zokuthola nokugcina isisindo esinempilo (,,).

I-fiber eku-beet ingasiza futhi ekukhuthazeni ukulahleka kwesisindo ngokunciphisa isifiso sokudla nokukhuthaza imizwa yokugcwala, ngaleyo ndlela inciphise ukudla okuphelele kwekhalori (, 44,).

Ngenkathi kungekho zifundo ezihlolisise ngqo imiphumela yama-beet esisindweni, kungenzeka ukuthi ukufaka ama-beet ekudleni kwakho kungasiza ekwehliseni isisindo.

Ama-beet anamanzi aphezulu nokuqukethwe kwekhalori eliphansi. Zombili lezi zakhiwo zinenzuzo yokwehlisa isisindo.

9. Kumnandi futhi Kulula ukukufaka ekudleni kwakho

Lesi sokugcina asiyona inzuzo yezempilo, kepha isabalulekile.

Akukhona nje ukuthi ama-beet anomsoco, kodwa futhi amnandi ngendlela emangalisayo futhi kulula ukuwafaka ekudleni kwakho.

Ama-beet angaba nejusi, athosiwe, asongwe noma afakwe emanzini anosawoti. Futhi, zingathengwa ziphekiwe futhi zakhiwe emathinini ukuze kube lula.

Khetha ama-beet asindayo ngosayizi wawo ngeziqongo ezinamaqabunga aluhlaza ezintsha, ezingavuliwe ezisanamathiselwe.

Ama-nitrate wokudla ancibilika emanzini, ngakho-ke kungcono ukugwema ukubilisa ama-beet ukukhulisa okuqukethwe kwawo kwe-nitrate.

Nazi ezinye izindlela ezimnandi nezihehayo zokwengeza ama-beet ekudleni kwakho:

• Isaladi le-beetroot: Ama-beet agayiwe enza ukwengeza okunambitheka futhi okumibalabala ku-coleslaw.
• I-Beetroot dip: Ama-beet ahlanganiswe ne-yogurt yamaGrikhi enza idiphu emnandi futhi enempilo.
• Ijusi le-beetroot: Ijusi le-beetroot elisha lihamba phambili, njengoba ijusi elithengwe esitolo lingaba noshukela omningi ongeziwe futhi lingaqukatha kuphela inani elincane lama-beet.
• Amaqabunga e-beetroot: Amaqabunga e-beet angaphekwa futhi ajatshulelwe njengesipinashi, ngakho-ke ungawalahli.

I-Beetroot iyimifino emnandi futhi enhlobonhlobo okulula ukuyengeza ekudleni kwakho. Khetha ama-beet asindayo ngosayizi wawo ngezigqoko eziluhlaza ezisanamathiselwe.

Okusemqoka

Ama-beet ahlinzeka ngezinzuzo ezithile zezempilo.

Ingasaphathwa, inama-calories aphansi nomthombo omkhulu wezakhamzimba, kufaka phakathi i-fiber, i-folate ne-vitamin C.

Ama-beet aqukethe nama-nitrate nezingulube ezingasiza ukwehlisa umfutho wegazi nokuthuthukisa ukusebenza kwezemidlalo.

Okokugcina, ama-beet ayanambitheka futhi enza izinto ezihlukahlukene, afanelana kahle nokudla okunempilo nokulinganisela.