Beets ndi masamba a mizu, okhudzana ndi zojambula ndi sipinachi. Beetroots ndi beet amadyera ndi magawo awiri a beet, onse omwe angathe kudyedwa. Maluwa a beet amaonedwa kuti ndi osabala ndipo amakhala ndi makapu pang'ono, pamene bulu ya nyamayi ndi starchier ndipo imayenera kudyetsedwa m'zigawo zoyenera.
Nyerere zimapezeka chaka chonse ndi nyengo yawo yachisanu kuyambira pa March mpaka October.
Beetroots amakhala ofiira-wozama-wofiira mtundu, koma palinso mitundu ina monga golide ndi nyemba beets. Zomwe zimakhudzana ndi thanzi lachidziwitso pamunsiyi ndi za beet zofiira / zofiirira.
Zolemba Zowona Chakudya | |
|---|---|
| Kutumikira Kukula 1 kapu magawo ghafi (136 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zilakolako 58 | |
| Ma calories ochokera ku Fat 1 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 106mg | 4% |
| Potaziyamu 442mg | 11% |
| Zakudya 13g | 5% |
| Matenda a Zakudya 3.8g | 15% |
| Sugars 9.2g | |
| Protein 2.2g | |
| Vitamini A 2% · Vitamini C 11% | |
| Calcium 2% · Iron 8% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chikho chimodzi cha beet yaiwisi chili ndi kuchuluka kwa makilogalamu ndi mavitamini monga umodzi wogwiritsa ntchito zipatso. Ngati mukuyang'anitsitsa kudya kwanu, khalani ndi malingaliro anu-malingana ndi zomwe chakudya chanu chimapangidwa ndi inu mungafunike kusunga gawo lanu kumtumiki wina pa nthawi.
Ubwino wa Zaumoyo
Beet ndi malo abwino kwambiri a mtundu wa manganese komanso malo abwino a potaziyamu ndi fiber.
Mankhwala ndi ofunika kwambiri kuti DNA iwonongeke ndi kuteteza kufooka kwa neural mu mimba, pamene manganese ndi mbali ya ma antizyidant enzymes ndipo imathandiza kuchepetsa shuga ndi mapuloteni. Potaziyamu ingathandize kuchepetsa kuthamanga kwa magazi ndi mitsempha ndizofunikira m'thupi labwino. Zirangidwe zimathandizanso kukhazikitsa shuga la magazi, kuwonjezera kumverera kwa kukhuta ndi kukokera mafuta m'thupi kuchokera ku mtima ndi kunja kwa thupi.
Amakhalanso ndi mankhwala otchedwa betalains, omwe amawapatsa nsalu zofiira ndipo amapereka mankhwala ophera antioxidants, omwe angathandize kuchepetsa kutentha thupi.
Kafukufuku wina anapeza kuti omwe amamwa madzi a beet musanayambe kuchita masewera olimbitsa thupi amatha kuchita masewera olimbitsa thupi kwa 16 peresenti. Izi ndi chifukwa cha kusintha kwa nitric acid, njira yomwe ingachepetse mpweya wa oxygen wochita masewera olimbitsa thupi komanso kuonjezera kulekerera kuntchito yopambana.
Mafunso Omwe Amagwiritsa Ntchito Beets
Kodi mungadye beets ngati muli ndi shuga? Inde. Nyerere zikhoza kuphatikizidwa mu zakudya zochepa kwambiri zamagulu. Chinsinsi chodyera beets ndicho kuyang'anira gawo lanu. Chikho chimodzi chomwe chimagwiritsidwa ntchito ndi beet yaiwisi chili ndi 13 gm ya carbohydrate, zomwe zikufanana ndi kudya kagawo kakang'ono ka mkate. Poyerekezera, kapu imodzi ya beets yophika imakhala ndi magalamu 17 a makapu ndi 3.5 magalamu. Choncho, yesetsani kusunga gawo lanu pamtundu umodzi.
Ngati beets ndiwo okhawo amene amapanga zakudya m'thupi lanu, mungathe kudya mavitamini awiri malingana ndi gawo lanu la magawo omwe mumadya. Ngati muli ndi shuga, mungagwiritse ntchito mita yanu ya shuga kuti muone mmene thupi lanu limayendera shuga mu beets.
Momwemo, maola awiri mutatha kudya shuga lanu la magazi liyenera kukhala osachepera 180 mg / dL, koma kambiranani zolinga zanu ndi dokotala wanu.
Kodi poop yanu imakhala yofiira mukamadya beet? Mtundu wa ma beet umatha kulowa m'mimba mwako mutadya. Ngati mutakhala ndi thanzi labwino ndikuzindikira kusintha kwa mkodzo kapena chotupa mutatha kudya njuchi, musadandaule. Koma, ngati mukumva kuti mukudwala kapena mtundu sukusintha, funsani dokotala wanu nthawi yomweyo, monga kusintha kwa mtundu wa chophimba, makamaka wofiira, kungakhale chizindikiro cha mkati mwake.
Kodi mungadye masamba a beets? Inde, mungathe ndipo muyenera.
Masamba ndi masamba osakhala othawa omwe ali ndi vitamini B6, vitamini K, iron, magnesium, potassium, mkuwa, manganese, ndi antioxidants.
Kusaka ndi Kusunga
Sankhani beets omwe ali ochepa mpaka apakatikati omwe amawoneka olimba ndi khungu losalala. Pewani nyemba zamphongo ndi nsonga za mzuzi waubweya - beets izi zingakhale zovuta.
Yang'anani pa masamba posankha beets wanu. Nyerere zatsopano zidzakhala ndi masamba a perky, obiriwira.
Pofuna kusungirako bwino, sungani masamba ndi mizu padera, kudula masamba ndi inchi kapena awiri pamwamba pomwe amamangiriza kuzu. Pewani kutsuka nyemba mpaka mutakonzekera kuzigwiritsa ntchito ndikusungira firiji mu thumba la pulasitiki lakuthwa. Maluwawo amasunga masiku angapo ndipo mizu imatha masabata awiri kapena atatu.
Njira Zowonongeka Zokonzekera Zakudya
Beet ndi chakudya chodabwitsa chomwe chingapangidwe ndi njira zosiyanasiyana. Kaya mukuyang'ana kuti muzitha kudya chakudya chanu m'nyengo yozizira kapena mukakhala kasupe m'chaka ndi chilimwe, mungagwiritse ntchito beets mu dongosolo lanu la chakudya. Azimeta ndekha kapena kuwaphika mu saladi, kapena odzola, saute, steam, wiritsani, kapena grill kuti muthokoze chakudya chanu. Gwiritsani ntchito babu ndi masamba kuti athandizidwe mokwanira ndi kukoma kwa beet.
Maphikidwe
Kuchokera kokha kokazinga kumalo osungunuka, beets ndi kuwonjezera kokondweretsa kwambiri pa chakudya chilichonse. Yambani tsiku lanu ndi smoothie chopatsa thanzi kapena kuwonjezera zitsulo ku saladi yanu, mwachitsanzo. Ngati mukufuna kuwayesa mu mbale yaikulu, yesetsani beet ndi farro burgers. Ma beets opangidwa ndi basamic glaze amapanga mbali yayikulu ya mbale, ndipo beet ndi mtedza kuzungulira ndi njira yokoma ya hummus kapena guacamole.
> Zotsatira:
> Bailey, SJ. ndi. al. Dietary nitrate supplementation amachepetsera O2 mtengo wochita masewera olimbitsa thupi ndipo amachititsa kulekerera kuchitetezo chapamwamba kwambiri mwa anthu. J Appl Physiol. 2009 Oct; 107 (4): 1144-55.
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 634.
> Lee CH, Wettasinghe M, Bolling BW et al. Betalains, gawo lachiwiri la enzyme-kuyambitsa zigawo zochokera ku nyemba zofiira (Beta vulgaris L.). Khansara ya Khansa. 2005; 53 (1): 91-103.