9 Inonakidza Hutano Kubatsirwa kweBeet

Zvemukati

• 1. Zvizhinji zvinovaka muviri mumaKoriori mashoma
• 2. Batsira Kuchengeta Ropa Kudzvinyirira
• 3. Inogona Kuvandudza Athletic Performance
• 4. Ngaabatsire Kurwisa Kuzvimba
• 5.May Kuvandudza Digestive Utano
• 6. Dai Kubatsira Kutsigira Hutano Hutano
• 7.Ingave Une Zvimwe Zvekurwisa Cancer Properties
• 8. May Kubatsira Iwe Kuderedza Kurema
• 9. Inonaka uye yakapusa kuisa mune Kudya Kwako
• Icho Chinokosha

Beetroots, inowanzozivikanwa se beet, inozivikanwa midzi midzi miriwo inoshandiswa mune dzakawanda chikafu kutenderera pasirese.

Beet dzakazara mavitamini akakosha, zvicherwa uye mishonga yemiti, mamwe acho aine mishonga.

Uyezve, zvinonaka uye zviri nyore kuwedzera pane zvaunodya.

Chinyorwa ichi chinonyora zvikomborero zvipfumbamwe zvehutano zvebeet, zvese zvinotsigirwa nesainzi.

1. Zvizhinji zvinovaka muviri mumaKoriori mashoma

Beet dzinozvirumbidza zvinoyevedza zvinovaka muviri chimiro.

Iwo akadzika macalorie, asi akakwirira mumavitamini akakosha uye mamineral. Muchokwadi, iwo ane zvishoma zveinenge ese mavitamini uye mamineral aunoda (1).

Heano mhedziso yeiyo michero inowanikwa mune 3.5-ounce (100-gramu) inoshandira yakabikwa beetroot (1):

• Makorori: 44
• Mapuroteni: 1.7 magiramu
• Mafuta: 0.2 magiramu
• Fiber: 2 magiramu
• Vhitamini C: 6% yeiyo RDI
• Tsamba: 20% yeiyo RDI
• Vhitamini B6: 3% yeiyo RDI
• Magnesium: 6% yeiyo RDI
• Potassium: 9% yeiyo RDI
• Phosphorus: 4% yeiyo RDI
• Manganese: 16% yeiyo RDI
• Iron: 4% yeiyo RDI

Beet inewo inorganic nitrate uye pigments, zvese zviri zviviri zvinomera zvemiti zvine huwandu hwehutano hunobatsira.

Beet inotakurirwa mavitamini uye mamineral uye yakaderera macalorie nemafuta. Iyo zvakare ine inorganic nitrate uye pigments, ese ari maviri ane akati wandei ehutano mabhenefiti.

2. Batsira Kuchengeta Ropa Kudzvinyirira

Chirwere chemwoyo, kusanganisira chirwere chemwoyo, kukundikana kwemoyo uye sitiroko, ndechimwe chezvikonzero zvinotungamira kurufu pasi rese.

Uye kukwirira kweropa ndechimwe chezvinhu zvinotungamira zvengozi mukusimudzira kweaya mamiriro.

Zvidzidzo zvakaratidza kuti mabheeti anogona kudzikisa zvakanyanya kukwira kweropa nekusvika pa4-10 mmHg pamusoro pemaawa mashoma chete (,,).

Mhedzisiro yacho inoita kunge yakakura kune systolic BP, kana kumanikidza kana moyo wako uchibvumirana, pane kuita diastolic reropa, kana kumanikidza kana moyo wako wakasununguka. Mhedzisiro yacho inogona zvakare kusimba kune mbichana mbichana pane kubikwa beet (,,,).

Iyi yeropa-kudzikisira mhedzisiro ingangoitika nekuda kweakanyanya kuwanda kweitrate mumabheti. Mumuviri wako, nitrate yekudya inoshandurwa kuita nitric oxide, Morekuru rinodzora tsinga dzeropa, zvichikonzera kukanganiswa kweropa kudonha ().

Ropa nitrate mazinga anoramba akakwidziridzwa kwemaawa matanhatu mushure mekudya nitrate yekudya. Naizvozvo, mabheketi anongova nemhedzisiro pamhepo, uye kugara uchidya kunodiwa kuti uwane kudzikiswa kwenguva refu muropa ().

Beet ine huwandu hwakanyanya hwe nitrate, iyo ine kuwedzera kweropa-kudzikisa maitiro. Izvi zvinogona kutungamira kudzikira kwenjodzi yekurwadziwa nemoyo, kukundikana kwemoyo uye sitiroko.

3. Inogona Kuvandudza Athletic Performance

Ongororo dzinoverengeka dzinoratidza kuti nitrate yekudya inogona kusimudzira kuita kwemitambo.

Neichi chikonzero, nyuchi dzinowanzo shandiswa nevatambi.

Nitrate inoita kunge inokanganisa mashandiro emuviri nekuvandudza kugona kwemitochondria, inova nebasa rekugadzira simba mumasero ako ().

Muzvidzidzo zviviri zvinosanganisira vanomwe nevarume vasere, vachidya 17 ounces (500 ml) yetetiti muto zuva nezuva kwemazuva matanhatu akawedzerwa nguva yekuneta panguva yekukwikwidza kurovedza muviri ne15-25%, inova 1-2% yekuvandudza mukuita kwese ( ,,).

Kudya beet kunogona zvakare kuvandudza kuchovha uye kuita kwemitambo uye kuwedzera okisijeni kushandiswa kusvika pamakumi maviri muzana (,,,).

Imwe ongororo diki yevanokwikwidza mabhasikoro vapfumbamwe vakatarisa zvinoitwa nemakumi mashanu emamiriyoni (500 ml) emuto webeetroot pakumhanyisa bhasikoro nguva yekuyedza kuita pamusoro pe2,5 ne10 mamaira (4 ne16.1 km).

Kunwa beetroot muto wakavandudza mashandiro ne2.8% pamusoro peiyo 2.5-mamaira (4-km) kuyedzwa kwenguva uye 2.7% pamusoro peiyo 10-mamaira (16.1-km) kuyedza ().

Izvo zvakakosha kuti uzive kuti ropa re nitrate mazinga akakwira mukati ma3-3 maawa. Naizvozvo, kuti vawedzere kugona kwavo, zvakanakira kudya mabheti maawa 2-3 usati wadzidzira kana kukwikwidza ().

Kudya beet kunogona kusimudzira mashandiro emitambo nekuvandudza mashandisiro eoksijeni uye nguva yekuneta. Kuwedzera mhedzisiro yavo, beet rinofanira kudyiwa maawa maviri kusvika matatu usati wadzidziswa kana kukwikwidza.

4. Ngaabatsire Kurwisa Kuzvimba

Kuzvimba kusingaperi kunosangana nezvakawanda zvezvirwere, senge kufutisa, chirwere chemwoyo, chirwere chechiropa uye gomarara ().

Beet ine pigments inonzi betalains, iyo inogona kunge iine huwandu hweanopokana-nehutachiona zvimiro (,,).

Zvisinei, zvizhinji zvekutsvakurudza munharaunda ino zvakaitwa mumakonzo.

Beetroot muto uye beetroot mushoma zvakaratidzirwa kudzikisa itsvo kuzvimba mumakonzo akajowa nemakemikari ane chepfu anozivikanwa kukonzera kukuvara kwakakomba (,).

Kumwe kuongorora muvanhu vane osteoarthritis kwakaratidza kuti betalain capsules akagadzirwa nebheetroot dhisiki yakadzora kurwadziwa uye kusagadzikana kwakabatana nemamiriro acho (23).

Nepo zvidzidzo izvi zvichiratidza kuti mabheet ane anti-kupisa simba, zvidzidzo zvevanhu zvinodiwa kuti uone kana mabheti angashandiswa kudzikisa kuzvimba.

Beet inogona kunge iine akawanda ekurwisa-kupisa mhedzisiro. Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa kuti usimbise dzidziso iyi.

5.May Kuvandudza Digestive Utano

Dhiyabhorosi fiber chinhu chakakosha pane chikafu chine hutano.

Yakave yakabatanidzwa kune akawanda hutano mabhenefiti, kusanganisira yakagadziriswa kugaya.

Imwe kapu yebheetroot ine 3.4 gramu yefibre, ichigadzira beet fosi yakanaka (1).

Fibre inodarika kugaya uye inodzika kukoloni, uko iyo inodyisa hushamwari hwemukati mabhakitiriya kana inowedzera hombe kuchigaro.

Izvi zvinogona kukurudzira hutano hwekugaya, kukuchengetedza nguva dzose uye kudzivirira mamiriro ekugaya senge kupatirwa, chirwere chemuviri uye diverticulitis (,).

Zvakare, fiber yakave yakabatana nenjodzi yakadzikira yezvirwere zvisingaperi zvinosanganisira cancer yekoloni, chirwere chemwoyo uye mhando 2 chirwere cheshuga (,,).

Beet sosi yakanaka yefaibha, iyo inobatsira kune hutano hwekugaya, pamwe nekuderedza njodzi yehuwandu hwenhabvu husingaperi mamiriro.

6. Dai Kubatsira Kutsigira Hutano Hutano

Zvepfungwa uye zvekuziva basa zvinongo derera nezera.

Kune vamwe, kuderera uku kwakakosha uye kunogona kukonzera mamiriro senge kuora mwoyo.

Kuderedzwa kweropa kuyerera uye kuendesa kweoksijeni kuuropi kunogona kukonzera kuderera uku (,,).

Sezvineiwo, iyo nitrate mumabheet inogona kusimudzira kushanda kwepfungwa nekuziva nekusimudzira kuwedzera kwemitsipa yeropa uye nokudaro kuwedzera kuyerera kweropa kuenda kuuropi ().

Beet dzakaratidzirwa kuti dzinonyanya kugadzirisa kuyerera kweropa kuenda kumberi kwehuremu hwehuropi, nzvimbo inosanganisirwa nekufunga kwepamusoro-soro, sekuita sarudzo uye kushanda memory ().

Uyezve, kumwe kuongorora muchirudzi chechipiri vanhu vane chirwere cheshuga vakatarisa zvinoitwa nema beet pane yakapusa nguva yekuita, chinova chiyero chekuziva kwekuita.

Yakareruka yekuita nguva panguva yekombuta-yakavakirwa yekuziva basa bvunzo yaive 4% nekukurumidza kune avo vakadya 8.5 maunzi (250 ml) yebeetroot muto zuva nezuva kwevhiki mbiri, zvichienzaniswa neiyo placebo ().

Nekudaro, kunyangwe beet rinogona kushandiswa mukiriniki yekumisikidza kusimudzira mashandiro ehuropi uye kudzikisira njodzi yehumwe pfungwa kunoramba kuchionekwa.

Beet ine nitrate, iyo inogona kubatsira kuwedzera kuyerera kweropa kuenda kuuropi, kugadzirisa kugona kwekuziva uye pamwe nekudzora njodzi yekuora mwoyo. Zvisinei, kumwe kutsvagisa munzvimbo ino kunodiwa.

7.Ingave Une Zvimwe Zvekurwisa Cancer Properties

Gomarara chirwere chakakomba uye chinogona kuuraya chinoratidzwa nekukura kusingadzorwe kwemasero.

Iyo antioxidant yezvinyorwa uye inorwisa-kupisa hunhu hwebeet zvakatungamira mukufarira kugona kwayo kudzivirira cancer.

Nekudaro, humbowo hwazvino hwakaganhurirwa.

Beetroot yakaburitswa yakaratidzwa kudzikisa kupatsanurwa uye kukura kwemamota maseru mumhuka (,).

Imwe bvunzo-chubhu yekuongorora ichishandisa masero emunhu yakawana kuti bheetroot yakaburitswa, iyo iri muhombe mune betalain pigments, yakadzora kukura kweprostate uye cancer maseru emukaka ().

Izvo zvakakosha kuti uzive kuti izvi zvidzidzo zvakaitwa mune yakasarudzika masero emunhu nemakonzo. Kumwe kutsvagurudza kwakakosha kuona kuti mhedzisiro yakafanana inogona kuwanikwa muvanhu vapenyu, vanofema.

Zvidzidzo mumasero akasarudzika emunhu nemakonzo zvakaratidza kuti iyo pigments iri mumabheet inogona kubatsira kudzikamisa kukura kwemasero ekenza.

8. May Kubatsira Iwe Kuderedza Kurema

Beet ine akati wandei ezvehutano zvinovaka muviri izvo zvinofanirwa kuzviita zvakanaka pakurera uremu.

Kutanga, mabheeti akadzika macalorie uye akakwira mumvura (1).

Kuwedzera kudya kwako kwakaderera-koriori chikafu senge michero nemiriwo kwave kwakabatana nehuremu hwekurema (,).

Uyezve, kunyangwe paine yavo yakaderera macalorie zvemukati, beet ine zvine mwero huwandu hweprotein uye fiber. Izvi zvese zvakakosha zvekuvaka uye nekuchengetedza huremu hune hutano (,,).

Iyo faibha mumabheet inogona zvakare kubatsira kusimudzira kurasikirwa nekudzikisa kudya uye kukurudzira manzwiro ekuzara, nokudaro ichideredza huwandu hwekoriori yekudyiwa (, 44,).

Kunyange pasina zvidzidzo zvakayedza zvakananga mhedzisiro yema beet pahuremu, zvingangoita kuti kuwedzera ma beet kuchikafu chako kunogona kubatsira mukudzikira uremu.

Beet ine yakakwira mvura uye yakaderera macalorie zvemukati. Zvese izvi zvivakwa zvinobatsira pakurera uremu.

9. Inonaka uye yakapusa kuisa mune Kudya Kwako

Iyi yekupedzisira haisi rubatsiro rwehutano, asi ichiri kukosha.

Haisi chete mabheet ane hutano, asi zvakare anonaka uye anonaka kupinza mukudya kwako.

Beet inogona kuiswa muto, kukangwa, kupiswa kana kukanywa. Zvakare, ivo vanogona kutengwa precooked uye makani kuti zvive nyore.

Sarudza mabheethi anorema saizi yavo neatsva, asina kuvhurika matema ane mashizha ane mashizha akasungirirwa.

Dhayeti nitrate yakasungunuka nemvura, saka zvakanakisa kudzivirira mabheetiki ekubikisa kuti awedzere yavo nitrate zvemukati.

Hedzino dzimwe dzinonaka uye dzinonakidza nzira dzekuwedzera mamwe ma beet kuchikafu chako.

• Beetroot saladhi: Grated beet inoita inonaka uye yakajeka kuwedzera kune coleslaw.
• Beetroot dipu: Beet yakasanganiswa neyeGreek yogati inogadzira inonaka uye ine hutano kunyura.
• Beetroot muto: Muto mutsva webheetroot wakanakisa, sezvo muto unotengwa muchitoro unogona kuve wakakwirira mushuga dzakawedzerwa uye unogona kungova nekairi kadiki kemabheti.
• Beetroot mashizha: Mashizha eBeet anokwanisa kubikwa uye kunakirwa sepinashi, saka usarase.

Beetroot ndiwo unonaka uye unogadzikana miriwo iri nyore kuwedzera kuchikafu chako. Sarudza mabheti ari kurema nehukuru hwawo nemusoro wegirini achiri kuisirwa.

Icho Chinokosha

Beet inopa humwe hunoshamisa hutano mabhenefiti.

Pasina kutaura, iwo akadzika macalorie uye sosi huru yezvinhu zvinovaka muviri, kusanganisira fiber, folate uye vhitamini C.

Beet zvakare ine nitrate uye pigments izvo zvinogona kubatsira kudzikisira kukwira kweropa uye kugadzirisa zvemitambo mashandiro.

Chekupedzisira, nyuchi dzinonaka uye dzinochinja-chinja, dzakaringana mukudya zvine hutano uye zvine mwero.