Isiphuzo se-beetroot Kube ngenye yezinketho ezidume kakhulu kulabo abafuna ukwengeza ubungqabavu, umbala, nempilo ekudleni kwabo kwansuku zonke. Kungakhathaliseki ukuthi ku-shake, ijusi, noma i-smoothie, ama-beet ayamangalisa nje kuphela nge-hue yawo ebomvu ephilayo, kodwa futhi nezinzuzo zawo eziningi. izinzuzo zokudla okunomsoco kanye nalo nokuguquguquka emaresiphi anamandla alingana nanoma yisiphi isikhathi sosuku.
Kulesi sihloko uzothola uhambo oluphelele lwazo zonke Izakhiwo ze-beet, izinzuzo zazo zezempilo, izindlela ezingcono kakhulu zokuzisebenzisa, nemibono yokupheka ukujabulela amandla ayo aphelele. Uma uzibuza ukuthi kungani abasubathi abaningi, izazi zokudla, kanye nabathandi bezempilo bekufaka kumamenyu abo, qhubeka ufunda ngoba sizokutshela yonke into ngokuningiliziwe.
I-Beetroot: imvelaphi nezici zempande enkulu
La isithombo sebhitrudi (Beta vulgaris) iyi-a impande yemifino Igqama ngombala wayo onsomi noma obomvu oqinile, nakuba kukhona izinhlobo ezimhlophe neziphuzi. Idabuka e-Medithera Yurophu futhi itshalwa kabanzi e-France nase-Italy, ukunambitheka kwayo kuhlukile, kumnandi ngamanothi asemhlabeni, futhi ukuthungwa kwayo okuminyene, okunejusi kulungele kokubili izindlela zokupheka eziluhlaza neziphekiwe.
Obeye aziwe njengo i-beetroot o i-beetroot Ngokuya ngesifunda, i-beetroot ibilokhu yaziswa kusukela ezikhathini zasendulo, hhayi ekuphekeni kuphela kodwa nasemakhambi esintu ngenxa yezindawo zayo ezidumile. izakhiwo ezinamandla nezihlanzayo.
Yini eyenza le mifino ikhetheke kangaka? Su ukwakheka okunomsoco Iyigugu langempela: iwumthombo obalulekile wamavithamini, amaminerali, ama-antioxidants kanye nezinhlanganisela eziyingqayizivele ezifana betalains, enesibopho sombala wayo nezimfanelo zayo eziningi ezinempilo.
Ukwakhiwa komsoco: i-cocktail yezakhi ezibalulekile
Ukunotha kwama-beet kuyamangaza. Ngamagremu ayi-100, ihlinzeka cishe I-43 kcal, okwenza kube inketho engasindi nge okuqukethwe kwamafutha aphansi (01g) kodwa i-fiber ephezulu (2,8 g), ama-carbohydrate athatha kancane kanye noshukela wemvelo (ikakhulukazi i-sucrose).
Phakathi kwama-micronutrients ayo kukhona: potaziyamu (ibalulekile ohlelweni lwenhliziyo nemithambo yegazi), i-iodine, i-magnesium, insimbi kanye nenani elibaluleke kakhulu amavithamini eqembu B (B1, B2, B3, B6, folic acid). Ngaphezu kwalokho, inikeza a umthamo othakazelisayo we-vitamin C, ikakhulukazi uma idliwe iluhlaza.
Ezinye zezinhlanganisela ezithakazelisa kakhulu nezingajwayelekile kakhulu kweminye imifino yilezi:
- I-Betalains: i-antioxidant pigments enamandla kakhulu.
- I-Betaine: i-phytonutrient ibalulekile empilweni yesibindi nempilo yenhliziyo.
- AmaNitrate: izandulela ze-nitric oxide, ukhiye wokuthuthukisa ukujikeleza nokukhuthazela kwezemidlalo.
Uyafuna ukusebenzisa ngokugcwele zonke lezi zakhi? Okufanelekile, ukushintshanisa phakathi kwama-beet aphekiwe naluhlaza, njengoba ukupheka kungase kunciphise kancane uvithamini C, kodwa kuwenza kube lula ukugaya futhi kuthambise ukunambitheka.
I-Antioxidant kanye ne-anti-inflammatory properties of beet
Enye yezimfanelo eziyinhloko ze-beetroot ilele kuyo amandla aphezulu e-antioxidant, sibonga ama-betalains kanye novithamini C. Ukuwusebenzisa njalo kuyasiza nciphisa ama-radicals mahhala, lezo “zilo” ezincane ezibangela ukuguga ngaphambi kwesikhathi kanye nokulimala kwamangqamuzana okungaholela ezifweni eziwohlokayo.
Ucwaningo lwakamuva lubeka ama-beet phakathi kwezitshalo eziyishumi ezinomsebenzi omkhulu we-antioxidant. Ngaphezu kwalokho, kunomthelela ekuvimbeleni izinkinga zenhliziyo, umdlavuza, ukukhubazeka kwengqondo kanye nezifo ezingapheli.I-Betaine, ekhona ngobuningi obuhle, inesenzo anti-inflammatory kanye nokuvikela isibindi, ukusiza ukulawula i-homocysteine futhi i-metabolize amafutha kulesi sitho esibalulekile. Inhlanganisela yama-antioxidants nama-phytonutrients yenza ama-beet abe ukudla okuzuzisa kakhulu ukuqinisa impilo ngaphakathi.
I-Beetroot kanye nesistimu yenhliziyo: amandla nokuvikelwa
La isithombo sebhitrudi Yaziswa kakhulu ngenxa yayo ikhono lokuthuthukisa impilo yenhliziyo nemithambo yegaziLokhu kubangelwa ikakhulukazi ingcebo yayo ye ama-nitrate emvelo, umzimba oguquka ube yikho i-nitric oxideLe gesi, ebalulekile emzimbeni womuntu, inomsebenzi ophindwe kathathu:
- IVasodilator: iphumuza futhi yandise imithambo yegazi, ithuthukise ukugeleza kwegazi nomfutho.
- I-Neurotransmitter: ithuthukisa ukuxhumana phakathi kwama-neurons nokusebenza kobuchopho.
- Ukuthuthukisa imisipha: kwandisa ukunikezwa komoya-mpilo emisipha, ukuthuthukisa ukusebenza nokukhuthazela ngokomzimba.
Kukho konke lokhu, i isithombo sebhitrudi Ingenye yamadlelandawonye angcono kakhulu kulabo abaphethwe yi-hypertension noma abafuna ukuthuthukisa ukusebenza kwabo kwezemidlalo. Ucwaningo oluningi lukhombisa ukuthi, ngendlela yejusi noma i-smoothie, kunciphisa umfutho wegazi futhi kwandisa ukukhuthazela ngokomzimba, ngaphezu kokunciphisa ukukhathala nokusheshisa ukululama.
Ezinye izinzuzo ezibalulekile: uhlelo lokugaya ukudla, isibindi nokunye
El okuqukethwe kwe-fiber ephezulu I-Beetroot isiza ukulawula ukuhamba kwamathumbu futhi igcine izitshalo zebhaktheriya ezinempilo, ezibalulekile ekugayeni ukudla kanye namasosha omzimba. Kuyasiza futhi ukuvimbela kanye nokukhulula ukuqunjelwa ngomphumela opholile we-laxative.
El insimbi futhi i uvithamini C ukusebenzisana ukuze kuthuthukiswe ukumuncwa kwale mineral, kube yindlela enhle kakhulu yokuvimbela ukuntuleka kwegazi emzimbeni - ikakhulukazi kubantu abathambekele ekusweleni noma ekwenyukeni kwezidingo, njengabesifazane abaseminyakeni yokuzala. Umnikelo we i-betaine namanye ama-compounds athanda i- ukusebenza kwesibindi kanye ne-detoxification yomzimba, okunomthelela ekusebenzeni kahle kwemetabolism futhi kusize ukuqeda ubuthi obunqwabelene.
Izinzuzo zesikhumba, amehlo nengqondo
Izakhi ezikhona ku-beet, njenge ama-beta-carotenes, uvithamini C nama-antioxidants, iqhaza ekuvikelweni nasekuvuseleleni isikhumba, ukusiza ukusigcina sibushelelezi, sinamanzi futhi sincane. i-proitamin A okuyinto i-carotenes etholakala kuyo ikhuthaza impilo yamehlo, inciphisa ingozi ye-cataract kanye nezinkinga zombono ezihlobene nobudala. Ngaphezu kwalokho, ukugeleza kwegazi kwe-cerebral okuthuthukisiwe kukhuthaza ukugxila, inkumbulo kanye nokusebenza kwengqondo kuzo zonke izigaba zokuphila.
Ama-beet aluhlaza noma aphekiwe? Yikuphi okungcono?
Zombili izinguqulo zinikeza izinzuzo, nakuba kunomehluko omncane:
- Ama-beet aluhlaza: Igcina amavithamini amaningi angezwani nokushisa, njengovithamini C. Ilungele amajusi, amasaladi, nama-smoothie okuthuthukisa amandla.
- I-beetroot ephekiwe: Kulula ukugayeka, kuthambisa ifayibha futhi bushelelezi ukunambitheka, kuyenze iphelele kumakhilimu, ama-puree, noma amasobho.
Kunconywa ukushintshanisa phakathi kokubili, ukusizakala izimfanelo ngayinye ngokusho iresiphi kanye nokubekezelelana wokugaya ukudla.
Imibono yokufaka ama-beet empilweni yakho yansuku zonke
Ngenxa yokunambitheka kwawo okuhlukile nokuguquguquka, ama-beet angafakwa ekudleni kwakho ngezindlela eziningi, amnandi futhi amnandi. Eminye imibono esebenzayo nehlwabusayo ihlanganisa:
- Amasaladi: Kugayiwe kuluhlaza, kusikiwe, noma kusikiwe. Kuhlanganiswe kahle noshizi omnene, amantongomane, i-basil, noma ukwatapheya.
- Ama-Energy Shakes nama-smoothies: Kuhlanganiswe nobhanana, i-apula, isipinashi, amajikijolo, isanqante, iwolintshi, iyogathi noma iziphuzo zemifino.
- Amakhilimu namasobho: Ngendlela eshisayo noma ebandayo (isitayela se-gazpacho), ingaba mnandi ngokuthinta kakhukhunathi.
- Ijusi: Nge-orange, isilimo esidliwayo esinamagatsha anamanzi, i-apula, isanqante noma ijinja.
- Ama-chips abhakiwe: Enye indlela enempilo nenemibala ehlukile kunokudla okulula okunezikhwama.
- Ama-Hummus noma ama-burgers wemifino: Ukuze ubanikeze umbala owengeziwe, ukunambitheka kanye ne-juiciness.
- Okuvutshiwe: Ku-pickle yesitayela "kvass" ukusizakala ngezinzuzo zayo ze-probiotic.
- Ama-dessert anempilo: Emakhekheni, ama-ayisikhilimu noma ama-puddings anezithelo ezibomvu nobhanana.
Faka ama-beet ekuphekeni kwakho futhi uzuze ezakhamzimba zawo.Izinhlobonhlobo nokudala ekusebenziseni kwazo kuzothuthukisa imiphumela yazo enenzuzo empilweni yakho namandla.
Izindlela zokupheka ze-beet smoothie neziphuzo zokuthuthukisa amandla: isinyathelo ngesinyathelo
Ingabe uyalokotha uzame it in smoothies? isiphuzo se-beetroot Ingenye yezindlela ezidume kakhulu zokusebenzisa umphumela wayo onika amandla. Nansi imibono embalwa elula ongayenza ngendlela oyifisayo ngokuthanda kwakho nezidingo zakho:
I-beet ephekwe yakudala ne-banana smoothie
- 1 i-beet ephekiwe futhi ehlutshiwe
- 1 ubhanana ovuthiwe
- 1 inkomishi iyogathi yemvelo noma yemifino
- 1/2 indebe yobisi (isilwane noma imifino)
- Uju noma i-sweetener ukunambitha (uyazikhethela)
- iqhwa ukunambitha
Hlanganisa zonke izithako ku-blender kuze kube bushelelezi futhi uphake kubanda. Ungangeza isipinashi esisha noma ama-blueberries ukuze uthole imisoco eyengeziwe kanye nokunambitheka.
I-beet, isanqante kanye ne-apula smoothie
- 1 i-beet eluhlaza (ihlanjwe kahle futhi ihlutshiwe)
- 2 izaqathe eziphakathi
- 1 manzana
- 1-2 izingilazi zamanzi noma ijusi yemvelo yewolintshi
Hlanganisa konke ndawonye, ulungise inani lamanzi kuye ngokuthi ukhetha ukuthungwa okuncane noma okukhulu. Le smoothie inikeza ukukhushulwa okunamandla kwamavithamini kanye nefayibha, elungele ukudla kwasekuseni noma ngemva kokujima.
I-Beetroot, isilimo esidliwayo esinamagatsha anamanzi kanye nejusi yejinja yamandla
- 1 isithombo sebhitrudi
- I-1 uCelery Twig
- Isiqephu esincane se-ginger esisha
- Ijusi le-1 orange
- Ongakukhetha: I-apula noma isanqante
Iphelele kulabo abafuna a umphumela ovuselelayo ngaphandle kwe-caffeine noma izithasiseloUngalungisa lejusi ku-juicer noma i-blender, uhlunga i-pulp uma ukhetha ijusi elincane.
Izinguquko zokudala namathiphu okulungiselela
- Ngamaprotheni: Engeza isipunu se-protein powder ukuze uguqule ukuxukuza kwakho kube a ukubuyisela emuva kokujima.
- Ngezithelo zehlathi: Ama-strawberries, ama-blueberries noma ama-blackberries engeza ama-antioxidants kanye nokuthinta okuqabulayo.
- Ngobisi lukakhukhunathi noma i-oat: Ukuze uthole isiphuzo esithambile, esigayayo, esisekelwe ezitshalweni.
- Nge-avocado: Uma ufuna ukhilimu owengeziwe namafutha anempilo.
Khumbula, i isithombo sebhitrudi Ayimane nje ihambisane kahle nezithelo ezimnandi: ijinja, isinamoni, iwolintshi, nesilimo esidliwayo esinamagatsha anamanzi zingabambisene bokunambitheka okuyinkimbinkimbi. Uma ukunambitheka kwenhlabathi kungakukholisi ekuqaleni, kuxube nejusi yewolintshi noma i-apula ukuze ukuthambise.
Umthelela kwezemvelo kanye nokutshalwa isithombo isithombo sebhitrudi
Elinye iphuzu elivunayo ukuthi i- isithombo sebhitrudi es enye yemifino enomthelela ophansi wemvelo ngaphakathi kwezitshalo ezivamile. Ijwayelana kahle nezinhlobo zenhlabathi ehlukene, idinga izibulala-zinambuzane ezimbalwa kanye nomanyolo kuneminye imifino, futhi ikhula kahle emhlabathini ongavundile kangako.
Khetha i ama-beet akhule endaweni kanye nezinkathi ezithile zonyaka Isiza ukunciphisa i-carbon footprint futhi isekela abakhiqizi bendawo. Ngaphezu kwalokho, ukutshalwa kwayo kwemvelo kuvamile, okukuvumela ukuthi ujabulele izinzuzo zayo ngenkathi ugwema izinsalela zamakhemikhali zemikhiqizo evamile.
Amathiphu asebenzayo okusetshenziswa nsuku zonke
Ukuze ujabulele izinzuzo ze-beet, faka a ukudla kwansuku zonke noma izabelo zamasonto onke ezimbalwa kumenyu yakho, izindlela zokupheka ezishintshayo nezindlela zokuzilungiselela. Akudingekile ukweqisa (akunconywa ukuphuza ingilazi engaphezu kweyodwa ye-smoothie ngosuku), kodwa kuhle ukuyifaka ezitsheni zakho ezivamile.
Uma ungakaze uzame, qala ngamanani amancane futhi uhambisane nezithelo ezinoshukela noma amajusi ukuze uthambise ukunambitheka. Futhi uma umsubathi noma ufuna a Ukwandisa amandla ngaphandle kwe-caffeine, i-beetroot smoothie ilungile ngaphambi noma ngemva kokuzivocavocaUzoqaphela ukuthuthuka kobungqabavu bakho kanye nokululama.
La isithombo sebhitrudi Izitholele idumela layo lokudla okuphambili ngokufaneleka kwayo: iyamnandi, iyathengeka, kulula ukuyilungisa, futhi igcwele izinhlanganisela ezisekela inhliziyo yakho, isikhumba, ubuchopho, ukugaya ukudla kanye namasosha omzimba. Isibindi sokuzama ama-smoothies, amajusi, okhilimu, ama-chips, amasaladi, ngisho nama-dessert anempilo; uzothola yonke into le mpande engakunikeza kukho kokubili ukunambitheka namandla.