Ama-beet ayimifino yemifino, isihlobo sesikhumba nesipinashi. Imifino ye-beetroot kanye ne-beet yizingxenye ezimbili ze-beet, zombili zazo ezingadliwa. Imifino ye-beet ibhekwa njengemifino engekho-starchy futhi iqukethe i-carbohydrate encane kakhulu, kanti i-bullet ye-beet i-starchier ngakho-ke kufanele isetshenziswe ezingxenyeni ezifanele.
Ama-beet atholakale unyaka nonyaka ngenkathi yokuphakama kwawo kusukela ngo-Mashi kuya ku-Okthoba.
I-beetroots ngokuvamile ibomvu-kuya-ejulile-eluhlaza okwesibhakabhaka, kodwa kunezinye izinhlobo ezifana ne-beet negolide ezimhlophe. Ukwaziswa okunomsoco kule ilebula engezansi kubhethri obomvu / obomvu.
Ama-Beet Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 indebe eluhlaza (136 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 58 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 106mg | 4% |
| Potassium 442mg | 11% |
| Ama-carbohydrate 13g | 5% |
| I-Fiber Diet 3.8g | 15% |
| Ama-Sugars 9.2g | |
| Amaprotheni 2.2g | |
| I-Vitamin A 2% · I-Vitamin C 11% | |
| I-calcium 2% · I-Iron 8% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Enye indebe yama-beet eluhlaza iqukethe inani elifanayo lama-calories ne-carbohydrate njengelinye lokukhonza izithelo. Uma ubheka ukudla kwakho kwe-carbohydrate, gcina lokhu engqondweni-kuye ngokuthi yini ukudla kwakho okwakhiwa ngawe kungase kufune ukugcina isabelo sakho kumuntu okhonza ngesikhathi esisodwa.
Izinzuzo zezeMpilo
Ama-beet angumthombo omuhle kakhulu we-folate nama-manganese nomthombo omuhle we-potassium ne-fiber.
I-Folate ibalulekile ekuqaliseni i-DNA nokuvimbela amaphutha we-neural tube lapho ekhulelwa, kuyilapho ama-manganese engxenyeni ye-enzyme e-antioxidant futhi esiza ukwephula i-glucose namaprotheni. I-Potassium ingasiza ekunciphiseni ukucindezeleka kwegazi kanye ne-fiber kubalulekile empilweni yokugaya ukudla. Ama-fibre nawo asiza ukulawula ukushukela kwegazi, ukwandisa imizwa yokugcwala futhi udonsa i-cholesterol kude nenhliziyo nangaphandle komzimba.
Zineziqu ezibizwa ngokuthi yi-betalains, ezinika i-purple hue futhi zinikeze ngama-antioxidants, ezingasiza ekunciphiseni ukuvuvukala emzimbeni.
Ucwaningo oluthile lwathola ukuthi labo abaphuza ijusi beet beet ngaphambi kokuzivocavoca bakwazi ukuqhuba isikhathi eside kuze kube ngu-16%. Lokhu kungenxa yokuthi i-nitrate iphenduka kanjani i-nitric acid, inqubo enganciphisa izindleko ze-oksijeni yokuzivocavoca okuphansi kanye nokukhulisa ukubekezelelana nokuzivocavoca okukhulu.
Imibuzo Ejwayelekile Mayelana Nezinyosi
Ungadla i-beet uma unesifo sikashukela? Yebo. Ama-Beet angafakwa ekudleni okunciphisa ukudla okunama-carbohydrate. Isihluthulelo sokudla beet ukuqapha ingxenye yakho. Ikomishi elilodwa elikhishwa yizinyosi eziluhlaza kunezigremu ezingu-13 zama-carbohydrate, okulingana nokudla ngesinye sezinkwa. Uma kuqhathaniswa, enye indebe yezinyosi eziphekiwe iqukethe cishe amagremu angu-17 we-carbohydrate nama 3.5 amagremu we-fiber. Ngakho-ke, uhlose ukugcina isabelo sakho kumuntu oyedwa okhonzayo.
Uma izinyosi ziwukuphela komthombo we-carbohydrate ekudleni kwakho, ungase ukwazi ukudla ama-servings amabili ngokuya ngesabelo sakho se-carbohydrate ekudleni kwakho. Uma unesifo sikashukela, ungasebenzisa njalo imitha yakho yeglucose ukubona ukuthi umzimba wakho uphendula kanjani ushukela kuma-beet.
Okungcono, amahora amabili emva kokudla kwakho ushukela wegazi kufanele ube ngaphansi kuka 180 mg / dL, kodwa xoxani ngemigomo yakho siqu nodokotela wakho.
Ingabe i-poop yakho ibomvu uma udla ama-beet? I-pigment e-beet ingangena emathunjini ngemva kokudla. Uma uzizwe unempilo futhi uqaphele ushintsho kumchamo noma isitokisi ngemuva kokudla izinyosi, akufanele ukhathazeke. Kodwa, uma uzizwa ugula noma umbala ungashintshi, xhumana nodokotela wakho ngokushesha, njengoba izinguquko embala wezitsha, ikakhulukazi obomvu, zingaba inkomba yenkinga yangaphakathi.
Ungadla amaqabunga ama-beet? Yebo, ungakwazi futhi kufanele.
Amaqabunga ayimifino engekho isitashi esinevithamini B6, i-vitamin K, insimbi, i-magnesium, i-potassium, ithusi, i-manganese ne-antioxidants.
Ukuthatha nokugcina
Khetha izinyosi ezincane ukuya ezilinganisweni ozizwa ziqinile ngekhanda elibushelelezi. Gwema izinyosi ezinezimpande ezinezimpande-lezi zibhebhe zingase zibe nzima.
Bheka imifino lapho ukhetha ama-beet akho. Beet fresh kuyoba nemifino perky, crisp.
Ukuze uthole isitoreji esingcono kakhulu, gcina imifino kanye nezimpande ngokwahlukana, ukusika imifino ngamasentimitha noma amabili ngenhla lapho bafaka khona empandeni. Gwema ukugeza ama-beet uze ulungele ukuwasebenzisa futhi ugcine esiqandisini esikhwameni seplastiki esingenalutho. Imifino izogcina izinsuku ezimbalwa futhi izimpande zifike emavikini amabili ukuya ku-3.
Izindlela Ezempilo Zokulungisa Izinyosi
Ama-beet kukhona ukudla okuhlukahlukene okuzokwenziwa ngezindlela ezihlukahlukene. Kungakhathaliseki ukuthi ufuna ukufudumala ukudla kwakho ebusika noma uhlale ukhulile entwasahlobo nasehlobo, ungasebenzisa ama-beet ohlelweni lwakho lokudla. Masibophe noma uwabeke emasaladi, noma ugobe, uhlabe, uphume, ubilise noma u-grill ukuze uncoma ukudla kwakho. Sebenzisa i-bulb nemifino ukuze uthole izinzuzo ezigcwele zokudla okunomsoco kanye nesinambitheka se-beet.
Ukupheka
Kusukela nje kugosiwe kumabhodlela ama-fancier, ama-beet ayengeze kahle kakhulu kunoma yisiphi isidlo. Qala usuku lwakho nge-smoothie enomsoco noma engeza izinyosi kwisaladi yakho, isibonelo. Uma ufuna ukuzizama esiteshini esikhulu, zama lezi zitshalo zezinyosi kanye ne-farro burgers. I-beet enezinyosi ene-balsamic glaze yenza i-side side dish, futhi le-beet kanye ne-walnut dip is a okunye okuhlwabusayo kum hummus noma ku-guacamole.
> Imithombo:
> Bailey, SJ. et. al. I-nitrate supplementation yokudla iyanciphisa i-O2 izindleko zokuzivocavoca okuphansi futhi ikhulise ukubekezelelana nokuvivinya umzimba okukhulu kubantu. J Appl Physiol. 2009 Oct; 107 (4): 1144-55.
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 634.
> Lee CH, Wettasinghe M, uBolling BW et al. I-Betalains, isigaba II se-enzyme-ekwenzeni izinto ezivela ezibomvu ze-beetroot (Beta vulgaris L.). I-Cancer Cancer. 2005; 53 (1): 91-103.