IBeetroot ingumkhiqizo, ngaphandle kokunambitheka kwawo okuhle kakhulu, unezinto eziningi eziwusizo ezinweba zombili izinhlelo nezinhlaka zomuntu ngamunye, nakuwo wonke umzimba wonkana. Bambalwa abantu abazi, kepha ama-beet alungele ukondliwa kwezemidlalo - anomphumela omuhle ekuthuthukiseni isisindo semisipha, andisa ubungqabavu nokukhuthazela.
Esihlokweni uzofunda ngezinzuzo zama-beet, ukwakheka kwawo nokuqukethwe yi-BJU, ukwelashwa nokusetshenziswa kokudla okunomsoco kanye nezemidlalo.
Inani lokudla okunempilo, ukwakheka nokuqukethwe kwekhalori
Inani lokudla okunomsoco we-beet obomvu liphezulu kakhulu - ukwakheka kwamakhemikhali kwesitshalo sempande kunothe ngamavithamini ahlukahlukene, amaminerali kanye nezinye izakhamzimba. Ngokuqondene nokuqukethwe kwekhalori, le mifino iphansi, ingama-kcal angama-41 kuphela ku-100 g womkhiqizo ongahluziwe.
Ngakho-ke, inani lokudla okunempilo lama-beet limi ngokulandelayo:
- iphesenti lamaprotheni, amafutha kanye ne-carbohydrate (BZHU): 2.1 / 0.2 / 3.1, ngokulandelana;
- 2.4 g ifayibha yokudla;
- 0,2 g we-fiber yemvelo;
- 85 g ketshezi;
- 8.6 g akhipha ama-disaccharides;
- 0.1 g isitashi;
- 1.1 g yomlotha.
Okuqukethwe kwekhalori kwama-beet kuncane kakhulu, ngakho-ke imifino ingafakwa futhi kufanele ifakwe ekudleni kwalabo abadla noma abadlala imidlalo. Ukusetshenziswa kuka-100 kuya ku-200 g wezinyosi ngosuku kunikeza umzimba amavithamini eqembu A ngenani elingu-1% wenani lansuku zonke, u-2% we-calcium, u-12% ka-vitamin C kanye no-7% wensimbi.
Inani lama-calories kuma-beet abilisiwe acishe ahluke kancanyana kusuka kumifino eluhlaza yezimpande futhi angama-48 kcal nge-100 g, futhi okuqukethwe kwekhalori yemifino ebhakiwe yi-45 kcal. Kulandela lokhu ukuthi okuqukethwe ikhalori lama-beet kungahluka ngokuya ngenqubo yokupheka kuphela, kepha futhi nokwahlukahluka kwemifino kungokwayo, nokuthi iyiphi ingxenye yayo esetshenziswayo:
- ku-beet ushukela, noma, njengoba kubizwa nangokuthi, ama-beet-izaqathe, okuqukethwe kwekhalori kungu-46 kcal nge-100 g yomkhiqizo ngamunye;
- eziqongweni isithombo sebhitrudi iqukethe 22 kcal;
- ijusi le-beet - 41 kcal.
Khumbula ukuthi izibalo zisuselwa ekucabangeni ukuthi imifino iphekwe ngaphandle kokufaka izinongo noma izithako ezisizayo.
Imifino yezimpande iqukethe amavithamini amaningi adingekayo emzimbeni, abuye abe nomthelela omuhle esimweni esijwayelekile kanye nemisipha, ebaluleke kakhulu kubantu ababambe iqhaza kunoma yiluphi uhlobo lwezemidlalo, kungaba ukulungela ukuqina kwabesifazane noma umthwalo osindayo wesilisa ejimini.
I-Beetroot (itafula) yimifino enamavithamini C no-B amaningi, kanye ne-carotene (edingekayo ezinwele eziqinile nezinempilo) ne-niacin. Ngaphezu kwalokho, umkhiqizo oluhlaza uqukethe amaminerali afana nalokhu:
- i-manganese;
- i-magnesium;
- i-phosphorus;
- i-potassium;
- ithusi;
- insimbi;
- i-sodium;
- i-calcium;
- isibabule.
© ma_llina - stock.adobe.com
Ngaphezu kwakho konke lokhu okungenhla, ama-beet aphakathi kwabaholi kokuqukethwe kwama-acids adingekayo emzimbeni, ikakhulukazi, ama-gamma-aminobutyric acid, anomthelela omuhle ekuguqulweni komzimba nasekusebenzeni kobuchopho.
Qaphela: inani lokondleka kwama-beet abilisiwe alihlukile kakhulu kunani lokudla okunomsoco wemifino emisha, uma unamathela kubuchwepheshe bokulungiselela obufanele. Ngenkathi yokupheka, inkomba ye-carbohydrate inyuka nje kancane, kulokhu okuqukethwe kwekhalori kuphakeme kancane.
Izakhiwo eziwusizo zama-beet kwezemidlalo nokuqina komzimba
Ososayensi benze ucwaningo ngezinto ezizuzisayo zama-beet futhi bafakazele ngokwesayensi ukuthi ijusi le-beet linomphumela omuhle esimweni sohlelo lwemisipha. Uma uphuza ingilazi yejusi le-beet ngaphambi kokudlala ezemidlalo noma ukuya kokuqina, ukukhuthazela kuyakhula, futhi isifundo sikhiqiza kakhulu. Ngaphezu kwalokho, ubuhlungu bemisipha buzoncipha, futhi uzozizwa ukhathele ngemuva kwesikhathi.
Ijusi le-beet lenza imisipha isebenze kanzima ngokungafakwa umoya-mpilo omncane, futhi yingakho-ke imisipha idinwa ngezinye izikhathi. Uma wakha imisipha, le jusi ingaba yindophi yemvelo.
Ijusi kuphela elivela kumkhiqizo oluhlaza linempahla echaziwe; ama-beet abilisiwe awanaso isici esinjalo. Kodwa-ke, i-decoction lapho kuphekwe khona imifino yezimpande inomphumela ofanayo.
Ngaphezu kwalokho, ama-beet nganoma yiluphi uhlobo anomthelela omuhle esimweni sesikhumba, umsebenzi womgudu wokugaya ukudla, futhi asiza nomzimba ukuthi uzihlanze ngobuthi. Inezinto zokwelapha futhi isiza nge:
- ukuwohloka komqondo (ukuwohloka kwemisebenzi yokuqonda kubantu asebekhulile), ngoba ijusi le-beet linomphumela omuhle ekusebenzeni kobuchopho ngokuthuthukisa ukugeleza kwegazi;
- ukungasebenzi kahle kohlelo lokugaya ukudla, ngenxa yokuqukethwe okuphezulu kwe-fiber;
- ukuvuvukala, ngenxa yokuqukethwe kwe-choline - indawo yonke engagcini nje ngokuqinisa imisipha, kodwa futhi inomphumela wokulwa nokuvuvukala.
Ngakho-ke, singaphetha ngokuthi ama-beet alungele amadoda - asiza ukubekezelela umsebenzi osindayo womzimba futhi andise ukukhiqizwa kwemisipha.
Abesifazane kufanele banake lezi zakhiwo ezilandelayo ezinenzuzo: ama-beet abomvu anomthelela omuhle esimweni nasekubonakaleni kwesikhumba. Ngaphezu kwalokho, ukusetshenziswa kwemifino kukhuthaza ukulahleka kwesisindo ngenxa yokuqukethwe okuphansi kwekhalori kwesitshalo sezimpande.
© kcuxen - stock.adobe.com
Izingqwembe zebhungane zingumkhiqizo owusizo ngokulinganayo onokuqukethwe okuphezulu kwamavithamini, amaminerali nokuqukethwe kwekhalori eliphansi. Amahlamvu asiza ukunciphisa indlala futhi ahlanze amathumbu. Futhi, amaqabunga e-beet anciphisa ushukela wegazi futhi avuselele imetabolism. Kepha kufanele isetshenziswe kahle: ukuze kulondolozwe izakhiwo ezizuzisayo, iziqongo zebhitrudi kufanele zenziwe isitshulu noma zibiliswe.
Izinzuzo Zokulahlekelwa Isisindo
Ukwethulwa kwama-beet ekudleni kukhuthaza ukunciphisa umzimba. Kepha kubalulekile ukukhumbula ukuthi umphumela omuhle awutholakali ngokudla kuphela. Ukuze uthole isibalo samaphupho akho, noma okungenani usondele kuwo, udinga ukuhlanganisa kahle ukudla okunomsoco nokuzivocavoca umzimba, uqaphele ukulala nokuphumula, futhi uphuze amanzi anele ngosuku.
Imininingwane ewusizo! Ngokwesilinganiso, umuntu kufanele aphuze kusuka ku-1.5 kuya ku-2.5 amalitha amanzi ngosuku, kuya ngomzimba wakhe nesisindo. Iziphuzo ezifana netiyi, ikhofi nojusi azibalwa njengamanzi angenacala.
Ukufaniswa
Izici ezizuzisayo zama-beet zinqunywa ngesici esisodwa esibalulekile - ikhono lomzimba lokufaka into eyodwa noma enye into. Ezinye izithelo zasezindaweni ezishisayo, njengophayinaphu noma umango, okufanele zibe lusizo, azingeni nje emzimbeni womuntu ohlala eRussia. Kepha ama-beet maqondana nalokhu ayimifino yokuwina-win, ewusizo nganoma iyiphi indlela: eluhlaza, ebilisiwe, ethosiwe, ebhakwe.
Ngokuphathelene nezakhiwo ezinenzuzo zebhitethi zomzimba ngesikhathi sokulahlekelwa isisindo, singasho okulandelayo. Uma ufaka imifino ebomvu izimpande ekudleni kwakho kwansuku zonke, ngemuva kwamasonto ambalwa wokudla, uzobona ukuthuthuka enhlalakahleni, okuzohambisana nomsebenzi ogcwele wazo zonke izitho zangaphakathi. Futhi ushintsho olusobala kuzoba isimo sohlelo lwezinzwa - ukwethuka ngokweqile nokucasuka kuzonyamalala.
Nambitha izakhiwo
Imifino uqobo ilayishwe ushukela omnandi, osebenza njengesikhuthazi sokunyusa imizwa (ikakhulukazi uma kukhulunywa ngoshukela), kepha uhlala ungukudla. I-glucose ivuselela ubuchopho, inyuse umsebenzi futhi inikeze amandla emzimbeni.
Kepha i-betaine ithathwa njengeyona nto ebaluleke kakhulu kwimifino yezimpande yokuqala inqubo yokwehlisa isisindo. Kuyinto yezinto eziphilayo evame ukusetshenziselwa izithako zokudla zokwehlisa isisindo. Izici ezivuselelayo zencindi yemvelo ka-beetroot esevele ikhulunyiwe esigabeni esedlule.
Ngaphezu kwalokho, i-betaine ijwayele ukusebenza kwesibindi, okuhlobene ngqo nokugcwala komzimba okugcwele. Ngamagama alula, uma ufuna ukusheshisa imetabolism yakho, ngaphezu kokubuka imikhuba yamanzi owaphuzayo ngosuku nokudlala imidlalo, yidla ama-beet. Izosebenza njengesihlanganisi semvelo sokuguqula umzimba. Ngenkathi ukudla noma ukomisa umzimba, okusondelene kakhulu nokutholwa kwamaprotheni amaningi ekudleni, i-betaine izothuthukisa ukumuncwa kwamaprotheni okusebenzayo emathunjini. I-Betaine isheshisa umsebenzi wezinqubo ze-oxidative zamafutha - okungukuthi, amadiphozi amafutha ashiswa kaningi ngokushesha okukhulu.
Qaphela: Ukusetshenziswa njalo kokudla kwe-beet okudlayo ngeke kukusize kuphela ekunciphiseni isisindo, kepha futhi kuzovimbela ukuqoqwa kwamafutha emzimbeni wowesifazane nowesilisa ngenxa ye-element curcumin polyphenol. Lokhu kwenzeka ngenxa yezici zengxenye ukuvimbela ukukhula kwemithambo yegazi ezicutshini ze-adipose.
I-cellulose
Ngaphezu kwalokho, kufanelekile ukukhumbula ngezindawo ze-fiber, ezakha ivolumu eyengeziwe emathunjini ngaphandle kwama-calories amaningi futhi icindezela indlala. Elinye iphuzu elibalulekile ukwehlisa amazinga e-cholesterol neshukela egazini.
Ama-beet angasetshenziselwa ukulungisa izitsha ezahlukahlukene, iziphuzo, ama-cocktails, ama-smoothies, futhi alungele isobho namasaladi. Ungadla impande yemifino egayiwe iluhlaza noma ngemuva kokwelashwa kokushisa, ngaphandle kokukhathazeka ukuthi ama-beet alahlekelwe yizimfanelo zawo eziwusizo. Into esemqoka ukulungisa umkhiqizo ngendlela efanele.
© slawek_zelasko - stock.adobe.com
Ungapheka kanjani ama-beet okwehlisa isisindo?
Ungapheka ama-beet okwehlisa isisindo ngezindlela ezahlukahlukene, kepha umkhiqizo uzoba nomphumela omuhle kakhulu ungavuthiwe futhi ube ijusi. Ezimweni lapho ukudla okuluhlaza kungavunyelwanga khona, noma uma ufuna ukwehluka ekudleni kwakho kwansuku zonke, imifino yezimpande ingabiliswa noma ibhakwe. Ake sibheke izisekelo zokupheka ama-beet ngendlela yetafula:
| Uhlobo lokupheka | Isikhathi sokupheka | Amanothi |
| Ama-beet abilisiwe | 40-60 imizuzu | Umkhiqizo ubilisiwe ngokushisa okuphansi esitsheni esikhulu, lapho amanzi emboza khona imifino okungenani ngamasentimitha ambalwa. Isivuno sezimpande kufanele sigezwe kahle futhi sibiliswe esikhwameni, okuyinto efiselekayo ukuthi ishiywe iphelele. Ngemuva kokupheka, ama-beet athelwa ngamanzi abandayo aze aphole ngokuphelele. |
| Ama-beet abhakiwe | 50-60 imizuzu | Ngokubhaka, ama-beet adinga ukugezwa futhi omiswe, bese ufakwa ebhodini lokubhaka bese umbozwa ngocwecwe. Akuthandeki ukusika isithelo, ngaphandle kwalokho kuzolahlekelwa ezinye zezinto ezizuzisayo ngesikhathi sokupheka. |
Ngokusho kwezazi zokudla okunempilo, abesilisa, abesifazane ngisho nezingane (abakhuluphele noma abasengozini) badinga ukufaka okunye esidlweni, kungakhathalekile ukuthi yisiphi (isidlo sakusihlwa, ibhulakufesi noma isidlo sasemini), nesitsha sebhitrudi. Isibonelo, ekuseni ngesisu esingenalutho, ungaphuza ijusi le-beet, cishe imizuzu engama-20 ngaphambi kokudla - kuzonciphisa indlala, futhi uzodla okuncane kunokujwayelekile.
Kepha awukwazi ukuzikhawulela kujusi owodwa, ngaphandle kwalokho ngemuva kwemizuzu engama-35-40 uzophaphama uzizwa ulambile ngenxa yokuqukethwe ushukela kuma-beet. Ebusuku, kunconywa ukuba udle isaladi ye-beet yokudla ngama-apula, izaqathe noma iklabishi, ungagcwalisa amasaladi anjalo nge-kefir. Ngaphezu kwalokho, kuyasiza ukuhlela ngezikhathi ezithile usuku lwe-beetroot lokuzila, kodwa kuphela esimweni sokuthi awunazo izifo ezichazwe ngezansi noma ukuphikisana okuhambisana nokungabekezelelani komzimba.
Ukulimala kusuka ezitshalweni zezimpande nokuphikisana
Ama-beet angadala ukulimala okukhulu kwezempilo kubantu abaphethwe ukungezwani komzimba ngamunye nemifino yezimpande. Ngaphezu kwalokho, kuyaphikiswa ukudla ama-beet kubantu abanezifo ezinjenge:
- i-gastritis, isilonda esisesigabeni esibi;
- isifo se-urolithiasis;
- ukucasuka kwesisu;
- ukuvuvukala kwamanyikwe;
- isifo sikashukela.
Ngeshwa, ingozi ukusetshenziswa kwama-beet okungaba nayo kwezempilo ayinciphi ngisho nangemva kokulashwa kokushisa, noma ngabe ubilisile noma ubhebhile. Akufanele usebenzise kabi umkhiqizo kunoma yikuphi, noma ngabe awuhlushwa yikuphi ukuphikisana okungenhla.
Ukuphikisana nokusetshenziswa kwamaqabunga yi-gout, ukungezwani komzimba, isisu nokucasula i-urolithiasis.
Isikhumbuzi: izakhiwo ezizuzisayo zejusi le-beet emzimbeni akusona isizathu sokuyiphuza ngobuningi obungenamkhawulo. Ukudla ijusi nsuku zonke kungadluli ku-500 ml, ngaphandle kwalokho ungathola ukungezwani komzimba noma ukucasuka kwamathumbu.
Umphumela
Ama-beet angukudla okuguquguqukayo okunothile ngamavithamini namaminerali anomthelela omuhle empilweni yonke. Kufanele bonke abesilisa nabesifazane. IBeetroot izoba yidokodo lokuzivocavoca elingokwemvelo neliphephile, noma ngabe kunjani kwezemidlalo.
