Bheetsi midzi yemidziyo, yakabatana nechirwere uye sipinashi. Beetroots uye beet miriwo zvikamu zviviri zvebhetheni, zvose zvingashandiswa. Ikoko yebhinzi inoonekwa seasina hutsika yemiriwo uye ine zvinyorwa zvishoma zvine carbohydrate, asi bhomba yebeet is starchier uye saka inofanira kudyiwa muzvikamu zvakakodzera.
Beet inowanikwa gore rose nepamusoro pegore kubva munaChitto kusvika munaOctober.
Beetroots inowanzova yakatsvuka-kusvika-yakadzika-ruvara rwepepuru muvara, asi kune dzimwewo dzakasiyana dzakadai segoridhe uye nyeredzi beet. Iro rutsigiro rwekudya mune zvakanyorwa pasi apa nderokuti tsvuku tsvuku yepepuru.
Beets Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe tsvina yakasara (136 g) | |
| Per Serving | % Daily Value * |
| Maoriro 58 | |
| Maoriro kubva kuFat 1 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 106mg | 4% |
| Potassium 442mg | 11% |
| Carbohydrates 13g | 5% |
| Dietary Fiber 3.8g | 15% |
| Zvokudya 9.2g | |
| Puroteni 2.2g | |
| Vitamini A 2% · Vitamin C 11% | |
| Calcium 2% · Iron 8% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Imwe kapu yemabheti yakasviba inenge inenge yakaenzana yemakori ekakodhydrate seimwe kushanda kwezvibereko. Kana iwe uri kutarisa kudya kwako kwegluidhydrate, chengetedza izvi mupfungwa-zvichienderana nezvokudya zvako zvinoumbwa newe zvinoda kuchengeta chikamu chako kune umwe anoshumira panguva.
Health Benefits
Beet inzvimbo yakanaka kwazvo ye folate uye manganese uye yakanaka ye potassium uye fiber.
Nyaya inokosha kukosha kweDNA nekudzivirira neural tube kutadza mukudzivirira, asi manganese inhengo ye antioxidant enzyme uye inobatsira kuputsa glucose uye mapuroteni. Potassium inogona kubatsira kuderedza kushanda kweropa uye fiber inokosha muhutano hwekudya. Fiber inobatsirawo kutonga mashuga eropa, kuwedzera manzwiro ekuzara uye kunobvisa cholesterol kure nemwoyo uye kunze kwemuviri.
Izvowo zvine phytonutrients inonzi betalains, iyo inovapa ruvara rwepepuru uye inovapa vane antioxidants, iyo inogona kubatsira kuderedza kuputika mumuviri.
Chimwe chidzidzo chakati chakawana kuti avo vaimwa juice beet vasati vaita zvekurovedza muviri vakakwanisa kushandisa maitiro kusvika 16 muzana kwenguva refu. Izvi zvinokonzerwa nekuti iyo nitrates inoshandura sei mu nitric acid, iyo inogona kuderedza oksijeni mari yekuderedza-kushanda muviri pamwe chete nekuwedzera kushivirira kune-high-intensity exercise.
Mibvunzo Inowanzoenderana neBeet
Unogona kudya bhete kana une chirwere cheshuga here? Ehe. Beet inogona kuiswa mumutengo wakaderera kusvika pamwero wemakrohydrate. Chinokosha chekudya beet ndechekucherechedza chikamu chako. Rimwe kapu inoshandiswa yebheti yakasviba inenge inenge 13 gramu yemakrohydrate, iyo yakaenzana nekudya necheki chimwe chechingwa. Mukuenzanisa, imwe kapu yemabheet yakabikwa inenge anenge magiramu 17 emakinhydrate uye 3.5 gramu e fiber. Saka, chinangwa chekuchengeta chikamu chako kune imwechete kushumira.
Kana bheetsi ndiyo chete inokonzerwa ne-carbohydrates panguva yekudya kwako, unogona kukwanisa kudya maitiro maviri zvichienderana newaini yako yemaghaidhadhi yezvokudya zvako. Kana iwe une chirwere cheshuga, unogona kushandisa nguva yako mita yeglucose kuti uone kuti muviri wako unopindura sei shuga mu beet.
Zvakanaka, maawa maviri mushure mekudya kwenyu shuga yeropa inofanira kunge isiri pasi pe 180 mg / dL, asi kurukurai zvinangwa zvenyu nechiremba wenyu.
Ko puropu yako inotsvuka kana iwe uchidya beet here? Ikove iri mu beet inogona kupinda mukati mako mushure mekudya. Kana iwe uchinzwa uine hutano uye ucherechedza kuchinja mumuguta wako kana chigaro shure kwekudya bheet, haufaniri kushushikana. Asi, kana iwe uchinzwa uchirwara kana kuti mavara asingashanduki, taura nachiremba wako pakarepo, sekuchinja kwemuvara wechigaro, kunyanya tsvuku, inogona kuva chiratidzo chemukati wehutu.
Unogona kudya mashizha ebhete here? Hongu, iwe unogona uye iwe unofanirwa.
Mashizha acho haasi emashizha emiti ane mavitamini B6, vitamini K, iron, magnesium, potassium, mhangura, manganese, uye antioxidants.
Kusarudza nekuchengetedza
Sarudza mabhesi ari maduku kusvika pakati pepakati akaenzana anonzwa akasimba nekanyarara. Dzivisa bheti dzine mazano ane mvere dzine mavara-idzi beet dzinogona kuva dzakaoma.
Tarisa magidheni paunosarudza beet yako. Zvitsva zvitsva zvichave zvine perky, crisp greens.
Kuti uve netsika yakanakisisa yekuchengetedza, chengetedza miriwo uye midzi zvakasiyana, kutema greens inch kana maviri kumusoro uko paanosunga kumudzi. Dzivisa kushamba nyuchi kusvikira wagadzirira kuishandisa uye uchengetedze mufiriji muhomwe yepurasitiki isina kupfeka. Iyo magidhi ichachengeta kwemazuva mashomanana uye midzi kusvika masvondo maviri kusvika ku3.
Utano Hwakanaka Hwekugadzira Bheet
Bheeteri zvokudya zvinodhaka zvakasiyana-siyana zvinogona kuitwa ndeye nzira dzakasiyana-siyana. Pasinei nokuti uri kutarisa kuti udziye zvokudya zvako munguva yechando kana kuti ugare wakanyarara mumwaka wezhizha uye zhizha, unogona kushandisa bheti muurongwa hwako hwekudya. Kungoveura kana kuvhara mumashandi, kana kubika, kuisa, kuisa, kuisa, kana grill kukurudzira kudya kwako. Shandisai bhuru uye miriwo kuti uwane zvizere zvezvokudya uye uturu hwebheet.
Recipes
Kubva kungove yakakangwa kune vanokudza, bheetsi inowedzera kuwandisa kune chero kudya. Tanga zuva rako kure ne smoothie ine zvinovaka muviri kana kuwedzera hove kune saladhi yako, somuenzaniso. Kana iwe uchida kuedza mudyeni huru, edza izvi beet uye farro burgers. Bheti dzakakangiwa nebharisamu glaze dzinoita kuti rutivi rukuru rudimbu, uye iyi beet uye mbambo yakanyunguduka inzira inonaka kune hummus kana guacamole.
> Sources:
> Bailey, SJ. et. al. Dietary nitrate supplementation inoderedza O2 mari yekuderedza-kusimba muviri uye inowedzera kushivirira kune yakakwirira-simba mukati mevanhu. J Appl Physiol. 2009 Oct; 107 (4): 1144-55.
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 634.
> Lee CH, Wettasinghe M, Bolling BW et al. Betalains, chikamu chechipiri-enzyme-inotengesa zvikamu kubva muhombe yebheruti (Beta vulgaris L.). Kenza Kanzer. 2005; 53 (1): 91-103.