Isiselo seetroot Iye yaba yenye yezona zinto zikhethwa kakhulu kwabo bafuna ukongeza amandla, umbala, kunye nempilo ekutyeni kwabo kwemihla ngemihla. Nokuba ikwimo ye-shake, ijusi, okanye i-smoothie, ii-beet azimangalisi nje kuphela nge-hue yazo ebomvu, kodwa kunye neenzuzo zazo ezininzi. izibonelelo zesondlo kunye nayo ukuguquguquka kwiiresiphi ezinamandla ezilingana naliphi na ixesha losuku.
Kweli nqaku uya kufumana ukhenketho olupheleleyo lwazo zonke Iipropathi zebeet, izibonelelo zabo zempilo, ezona ndlela zilungileyo zokuzisebenzisa, kunye nemibono yeresiphi ukonwabela amandla alo apheleleyo. Ukuba uyazibuza ukuba kutheni uninzi lweembaleki, iingcali zezondlo, kunye nabathandi bezempilo beyibandakanya kwiimenyu zabo, qhubeka ufunda kuba siza kukuxelela yonke into ngokweenkcukacha.
I-Beetroot: imvelaphi kunye neempawu zengcambu ephezulu
La ibhungane (Beta vulgaris) yi imifuno yeengcambu Ibalasele ngombala wayo omfusa okanye obomvu, nangona iintlobo ezimhlophe nezityheli zikhona. Inzalelwane yaseYurophu yaseMeditera kwaye ilinywa ngokubanzi eFransi nase-Italiya, incasa yayo yahlukile, inencasa ngamanqaku asemhlabeni, kwaye ukuthungwa kwayo okuxineneyo, okunejusi kukulungele kuzo zombini iiresiphi ezikrwada neziphekiweyo.
Kwaziwa njenge beetroot o beetroot Ngokuxhomekeke kummandla, i-beetroot iye yaxatyiswa ukususela kumaxesha amandulo, kungekhona nje ekuphekeni kodwa nakwiyeza zesintu kwiipropati zayo ezidumileyo. iimpawu ezinamandla kunye nokucoca.
Yintoni eyenza le mifuno ibe yekhethekileyo? Su ukwakheka kwesondlo Igugu lokwenene: ngumthombo obalulekileyo weevithamini, iiminerali, i-antioxidants kunye neekhompawundi ezizodwa ezifana betalains, inoxanduva lombala wayo neempawu zayo ezininzi ezisempilweni.
Ukwakhiwa kwesondlo: i-cocktail yezondlo ezibalulekileyo
Ubutyebi beebhithi buyamangalisa. Nge-100 grams, inika malunga Kcal 43, iyenza ibe lukhetho olukhaphukhaphu nge umxholo ophantsi wamafutha (01 g) kodwa ephezulu kwifiber (2,8 g), iicarbohydrates ezicothayo kunye neswekile yendalo (ingakumbi i-sucrose).
Phakathi kwee-micronutrients zayo kukho: potaziyamu (ibalulekile kwi-cardiovascular and renal systems), magnesium, intsimbi, ayodini kunye nesixa esibaluleke kakhulu iivithamini zeqela B (B1, B2, B3, B6, folic acid). Ukongeza, inikeza a idosi enomdla yevithamin C, ngakumbi xa ityiwe ikrwada.
Ezinye zezona zinto zinomdla kwaye zingaxhaphakanga kweminye imifuno zezi:
- Betalains: i-pigments enamandla kakhulu ye-antioxidant.
- Betaine: i-phytonutrient ibalulekile kwisibindi kunye nempilo ye-cardiovascular.
- AmaNitrate: i-nitric oxide precursors, isitshixo sokuphucula ukujikeleza kunye nokunyamezela kwezemidlalo.
Ngaba uyafuna ukwenza okuninzi kuzo zonke ezi zondlo? Ngokufanelekileyo, enye indawo phakathi kwe-beet ephekiweyo kunye nekrwada, njengoko ukupheka kunokunciphisa i-vitamin C, kodwa kwenza kube lula ukugaya kunye nokunciphisa i-flavour.
I-Antioxidant kunye ne-anti-inflammatory properties ye-beet
Enye yezinto eziphambili ze-beetroot zilele kuyo amandla aphezulu e-antioxidant, ngenxa ye-betalains kunye ne-vitamin C. Ukuyidla rhoqo kunceda ukunciphisa iiradicals zamahhala, ezo "zilo" ezincinci ezijongene nokuguga kwangaphambili kunye nomonakalo weselula onokukhokelela kwizifo eziphazamisayo.
Uphononongo lwakutsha nje lubeka iibeet phakathi kwezityalo ezilishumi ezinowona msebenzi uphezulu wokulwa ne-antioxidant. Ukongezelela, igalelo ekuthinteleni iingxaki zentliziyo, umhlaza, ukuphazamiseka kwengqondo kunye nezifo ezingapheliyo.I-Betaine, ekhoyo ngobuninzi obuhle, yenza isenzo i-anti-inflammatory kunye nokukhusela isibindi, inceda ukulawula i-homocysteine kunye ne-metabolize amafutha kweli lungu libalulekileyo. Indibaniselwano ye-antioxidants kunye ne-phytonutrients yenza iibeet zibe kukutya okunenzuzo ngakumbi ukomeleza impilo ngaphakathi.
I-Beetroot kunye ne-cardiovascular system: amandla kunye nokukhuselwa
La ibhungane Ixabiseke kakhulu ngenxa yayo ukukwazi ukuphucula impilo ye-cardiovascularOku kubangelwa ikakhulu kubutyebi bayo be i-nitrate yendalo, nto leyo eguqulwa ngumzimba i-nitric oxideLe gesi, iyimfuneko kumzimba womntu, inomsebenzi ophindwe kathathu:
- ivasodilator: ikhulula kwaye ivule imithwalo yegazi, iphucula ukuhamba kwegazi kunye noxinzelelo.
- I-Neurotransmitter: kwandisa unxibelelwano phakathi kwe-neurons kunye nokusebenza kwengqondo.
- Ukuphucula izihlunu: kwandisa ukunikezelwa kwe-oksijini kwiimisipha, ukuphucula ukusebenza kunye nokunyamezela komzimba.
Kuyo yonke le nto, i ibhungane Lelinye lawona mahlakani alungileyo kwabo banengxaki yoxinzelelo lwegazi okanye bajonge ukuphucula ukusebenza kwabo kwezemidlalo. Izifundo ezininzi zibonisa ukuba, ngendlela yejusi okanye i-smoothie, kunciphisa uxinzelelo lwegazi kwaye kwandisa ukunyamezela komzimba, ngaphezu kokunciphisa ukukhathala kunye nokukhawuleza ukubuyiswa.
Ezinye izibonelelo ezibalulekileyo: inkqubo yokugaya, isibindi kunye nokunye
El umxholo wefayibha ephezulu I-Beetroot inceda ukulawula ukuhamba kwamathumbu kunye nokugcina izityalo eziphilileyo zebhaktheriya, eziyimfuneko ekutyeni kunye ne-immune system. Kwakhona kunceda ukuthintela kunye nokukhulula ukuqhina kunye nesiphumo esincinci se-laxative.
El intsimbi kunye Vitamin C sebenzani kunye ekuphuculeni ukufunxwa kwesi simbiwa, ibe lolona khetho lubalaseleyo lokuthintela i-anemia - ngakumbi kubantu abanotyekelo lokungaphumeleli okanye ukwanda kweemfuno, njengabasetyhini abakwiminyaka yokuzala. Igalelo le betaine kunye nezinye iikhompawundi uthanda i ukusebenza kwesibindi kunye nokukhupha umzimba, igalelo kwi-metabolism esebenzayo kunye nokunceda ukuphelisa i-toxins eqokelelweyo.
Izibonelelo zolusu, zamehlo kunye nengqondo
Izakhamzimba ezikhoyo kwi beet, ezifana i-beta-carotenes, i-vitamin C kunye ne-antioxidants, inxaxheba ekukhuselweni nasekuhlaziyweni kwesikhumba, inceda ukuyigcina ilula, i-hydrated kunye nencinci. Iphondo A apho i-carotenes ivela kuyo ikhuthaza impilo yamehlo, ukunciphisa umngcipheko we-cataract kunye neengxaki zombono ezinxulumene neminyaka. Ukongezelela, ukuphuculwa kokuhamba kwegazi kwi-cerebral kukhuthaza ugxininiso, inkumbulo kunye nomsebenzi wokuqonda kuwo onke amanqanaba obomi.
Iibhithi ezikrwada okanye eziphekiweyo? Yeyiphi engcono?
Zombini iinguqulelo zibonelela ngeenzuzo, nangona kukho umahluko omncinci:
- Iibhithi ezikrwada: Igcina iivithamin ezingeva bubushushu ngakumbi, njengevithamin C. Ilungele iijusi, iisaladi, kunye nesmoothies ezongeza amandla.
- Ibeetroot ephekiweyo: Kulula ukugaywa, kuthambisa ifayibha kwaye igudise incasa, iyenze igqibelele kwiikhrimu, iipurees, okanye isuphu.
Kuyacetyiswa ukuba utshintshe phakathi kwezi zibini, uthabathe inzuzo yeempawu nganye ngokweresiphi kunye nokunyamezela kokutya.
Imibono yokubandakanya iibeet kubomi bakho bemihla ngemihla
Ngenxa yencasa yazo eyahlukileyo kunye nokuguquguquka, iibeet zinokuqukwa kwisidlo sakho ngeendlela ezininzi, zombini ziswiti kwaye zinencasa. Eminye imibono esebenzayo kunye nencasa ibandakanya:
- Isaladi: Igayiwe ekrwada, yasikwa, okanye yanqunyulwa. Idityaniswe kakuhle neetshizi ezithambileyo, amandongomane, i-basil, okanye iavokhado.
- Amandla ashukumayo kunye neesmoothies: Ixutywe nebhanana, iapile, isipinatshi, amaqunube, ikherothi, iorenji, iyogathi okanye iziselo zemifuno.
- Iikhremu kunye neesuphu: Kwifom eshushu okanye ebandayo (isitayela se-gazpacho), inokuba mnandi ngokuchukumisa kakhukhunathi.
- Ijusi: Nge-orenji, i-celery, i-apile, i-karoti okanye ijinja.
- Iitshiphusi ezibhakiweyo: Enye indlela enempilo kwaye enemibala kwi-snacks engxoweni.
- Hummus okanye imifuno burgers: Ukubanika umbala ngakumbi, incasa kunye ne-juiciness.
- Ibilile: Kwi-"kvass" i-pickle yesitayile sokuthatha inzuzo yeprobiotic.
- Izimuncumuncu ezisempilweni: Kwiikeyiki, i-ayisikrimu okanye i-puddings eneziqhamo ezibomvu kunye nebhanana.
Faka iibeet kwiiresiphi zakho kwaye uzuze kwizondlo zazo.Ukwahluka kunye nobuchule ekusebenziseni kwabo kuya kuphucula iziphumo zabo eziluncedo kwimpilo yakho kunye namandla.
Ukunyusa amandla e-beet smoothie kunye neeresiphi zokusela: inyathelo ngenyathelo
Ngaba unesibindi sokuyizama kwi-smoothies? isiselo beetroot Yenye yeendlela ezidumileyo zokuthatha ithuba lokunika amandla amandla. Nazi iimbono ezininzi ezilula onokuthi uzenze ngokwentando yakho kunye neemfuno:
I-beet ephekiweyo ye-Classic kunye ne-banana smoothie
- 1 i-beet ephekiweyo kwaye ihlutshiwe
- Ibhanana e-1 evuthiweyo
- 1 indebe yeyogathi yendalo okanye yemifuno
- 1/2 indebe yobisi (isilwanyana okanye imifuno)
- Ubusi okanye isweetener ukungcamla (ukhetho)
- umkhenkce ukungcamla
Hlanganisa zonke izithako kwi-blender kude kube lula kwaye usebenze kwi-chilled. Unokongeza isipinatshi esitsha okanye iiblueberries ukuze ufumane izondlo ezongezelelweyo kunye nencasa.
Beet, umnqathe kunye apple smoothie
- 1 i-beet eluhlaza (ihlanjwe kakuhle kwaye ihlutshiwe)
- 2 iminqathe ephakathi
- Iapile eli-1
- 1-2 iiglasi zamanzi okanye ijusi ye-orange yendalo
Hlanganisa yonke into kunye, ulungelelanise ubungakanani bamanzi kuxhomekeke ekubeni ukhetha ukuthungwa okuncinci okanye okunzima. Le smoothie inika ukomelela okunamandla kweevithamini kunye nefiber, efanelekileyo kwisidlo sakusasa okanye emva kokuzilolonga.
I-Beetroot, i-celery kunye nejusi yejinja yamandla
- 1 beet
- I-1 sprig yeseleri
- Iqhekeza elincinci lejinja entsha
- Ijusi ye-1 yeorenji
- Ukuzikhethela: iapile okanye ikherothi
Igqibelele kwabo bafuna a isiphumo esivuselelayo ngaphandle kwecaffeine okanye izongezoUngayilungisa le juice nokuba yi-juicer okanye i-blender, ucofe i-pulp ukuba ukhetha ijusi encinci.
Iinguqu zokudala kunye neengcebiso zokulungiselela
- Ngeeprotheyini: Yongeza i-scoop yeprotheyini yomgubo ukuguqula i-shake yakho ibe yi- ukubuyisela emva kokuzilolonga.
- Neziqhamo zehlathi: I-strawberries, i-blueberries okanye i-blackberries yongeza i-antioxidants kunye nokuchukumisa okuqabulayo.
- Ngekhokhonathi okanye ubisi oat: Ngesiselo esithambileyo, sokwetyisa, esekwe kwisityalo.
- Ngeavokhado: Ukuba ujonge ubukhrimu obungaphezulu kunye namafutha asempilweni.
Khumbula, i ibhungane Ayidibanisi kakuhle neziqhamo ezimnandi: ijinja, isinamoni, iorenji, kunye nesilimo esidliwayo esinamagatsha anamanzi zingamahlakani encasa ephucukileyo. Ukuba incasa yomhlaba ayikuqinisekisi ekuqaleni, yixube ne-orenji okanye ijusi yeapile ukuyithambisa.
Impembelelo yokusingqongileyo kunye nokulima oluzinzileyo beet
Enye inqaku elixhasayo kukuba ibhungane es enye yemifuno enefuthe eliphantsi lokusingqongileyo phakathi kwezityalo eziqhelekileyo. Iziqhelanisa kakuhle neentlobo ezahlukeneyo zomhlaba, ifuna amayeza okubulala izitshabalalisi kunye nezichumisi ezimbalwa kuneminye imifuno, kwaye ikhula kakuhle nakwimihlaba echumileyo.
Khetha ku iibeet ezikhule ekuhlaleni kunye nexesha lonyaka Inceda ukunciphisa i-carbon footprint kunye nokuxhasa abavelisi bendawo. Ngaphaya koko, ukulima kwayo ngokwemvelo kuqhelekile, kukuvumela ukuba wonwabele izibonelelo zayo ngelixa uphepha iintsalela zekhemikhali zeemveliso eziqhelekileyo.
Iingcebiso ezisebenzayo zokusetyenziswa kwemihla ngemihla
Ukonwabela izibonelelo ze-beet, faka a umxhesho wemihla ngemihla okanye umxhesho oliqela weveki kwimenyu yakho, iindlela zokupheka ezitshintshanayo kunye neendlela zokulungiselela. Akuyimfuneko ukuyigqithisa (akukhuthazwa ukuba usele ngaphezu kweglasi enye ye-smoothie ngosuku), kodwa kuyacetyiswa ukuba uyifake kwiitya zakho eziqhelekileyo.
Ukuba awuzange uzame, qalisa ngeemali ezincinci kwaye uhambe nazo kunye neziqhamo ezimnandi okanye ijusi ukuze unciphise incasa. Kwaye ukuba ungumdlali okanye ufuna Ukongezwa kwamandla ongezelelweyo ngaphandle kwecaffeine, i-beetroot smoothie ilungile ngaphambi okanye emva kokuzivocavocaUya kuqaphela ukuphucuka kubomi bakho kunye nokuchacha.
La ibhungane Izuze udumo lwayo njenge-superfood ngokulunga kwayo: inencasa, iyafikeleleka, kulula ukuyilungisa, kwaye igcwele iikhompawundi ezixhasa intliziyo yakho, ulusu, ingqondo, ukugaywa, kunye nokhuselo lomzimba. Unesibindi sokuzama iismoothies, iijusi, iikhrimu, iitshiphusi, iisaladi, kunye nezimuncumuncu ezisempilweni; uya kufumanisa yonke into le ngcambu inokukunika kuzo zombini incasa kunye namandla.