Iziguli ezinesifo sikashukela zinomdla embuzweni wokuthi kungenzeka yini ukudla ama-beets onesifo sikashukela. Ukuze unikeze impendulo ephelele kumbuzo wenzalo, udinga ukuqonda izakhiwo zomkhiqizo, bese ucacisa ukuthi iziphi izingxenye ezifakiwe ekwakhekeni kwawo.
Kungama-beet asetshenziselwa ukukhiqiza ushukela, ngokulandelana, kukhona injabulo yokuthi ingadliwa ngabantu uma i-carbohydrate metabolism iphazamiseka emzimbeni.
Ososayensi baqhube izifundo eziningi maqondana nokubaluleka kwama-beets kwabanesifo sikashukela. Omunye wemiphumela yocwaningo olunjalo - i-beetroot ngohlobo 2 sikashukela inomphumela omuhle ekucindezelweni kwegazi.
Umphumela wehlise umfutho wegazi kungenxa yokuba khona kwama-nitrate kujusi we-beetroot. Lezi zinto zithuthukisa amandla emithambo yegazi ukunwebeka, ngcono ukuhamba kwegazi. Ukuze uzinze umfutho wegazi, kudingeka uphuze okungenani inkomishi eyodwa yejusi ye-beet esisanda kufakwa nsuku zonke. Sekufakazelwe ukuthi ijusi le-beet kwisifo sikashukela lehlisa kakhulu umfutho wegazi we-systolic.
Ama-beets abomvu kwisifo sikashukela anomthelela ekubuyiselweni kwesistimu yezinzwa yomuntu. Leli khwalithi elihle lomkhiqizo nalo libaluleke kakhulu ezigulini ezinalokhu kutholwa.
Umuntu onesifo sikashukela kumele abambelele ekudleni kwakhe okumiselwe futhi avivinya umzimba njalo. I-Beet yesifo sikashukela kuleli cala ingaba usizo, ngoba yandisa ukubekezelela kwanoma yimuphi umsebenzi womzimba.
Ukuzivocavoca kusiza ukunciphisa ingozi yokuqhubeka kwesifo senhliziyo, okubaluleke kakhulu kubantu abanesifo sikashukela.
Inani lokudla okunempilo kwama-beet
Ama-beet angumkhiqizo ophansi wekhalori. Inama-kilojoule angama-43 ku-gramu eyi-100 kuphela.
Isitshalo sezimpande sinezinga eliphakeme lama-antioxidants abangela ukubhujiswa kwama-radicals mahhala, anomthelela omubi emzimbeni. Izilimo eziyizimpande zinezinga eliphakeme lama-phytonutrients ezinganciphisa ukuqina kwezinqubo zokuvuvukala.
Ama-beet angumthombo ocebile we-folate ne-manganese, enikeza i-14% yokudla okunconywayo nsuku zonke kwe-micronutrient. Izilimo eziyizimpande azinayo i-cholesterol. Amafutha akulo aqukethe inani elincane.
Njalo ngama-gramu ayi-100 ama-beets aluhlaza aqukethe:
- Ama-9.96 g wama-carbohydrate, ahlanganisa ushukela ongu-7.96 g no-2.0 g wefayibha yokudla;
- 1,68 g yamaprotheni.
Kepha ukuze uphendule umbuzo wokuthi kungenzeka yini ukudla amabhungane onesifo sikashukela, kubalulekile ukuthola ukuthi kuwathinta kanjani amazinga eglucose emzimbeni.
Lokhu kungenye yalezo zemifino ezisadumile kakhulu lapho kulungiswa izitsha ezahlukahlukene. Le mifino inothile nge-iron ne-potassium.
Lesi yisithombo semifino enekhalori ephansi enokuqukethwe okuphezulu kwama-carbohydrate ayinkimbinkimbi. Ama-beet aqukethe imibala yezimbali ebizwa ngokuthi ama-betayans, abhekele umbala wayo obomvu omnyama. Ukudla i-beetroot eningi kungadala ukuthi umchamo nesitulo siphenduke ubomvu. Lesi simo, esibizwa nge-beturia, sivame ukungabi nobungozi. Umbala wama-beets kungenxa yokubakhona ekwakhiweni kwawo kwenani elikhulu lama-antioxidants, njenge-beta-carotene, ngaphezu kwalokho, isitshalo sezimpande siqukethe inani elikhulu le-fiber ne-vithamini C.
Izitshalo ezingumpetha kushukela zingasiza umuntu ukuthi agculise umzimba ngezinto ezisebenzisekayo zokulandela umkhondo, okubalulekile ekutholakaleni okunjalo.
Umphumela emzimbeni wesifo sikashukela
Ukufakwa kwama-beet ekudleni kungavikela ezintweni eziningi, njengokuqina kwegazi, isifo se-Alzheimer's, cholesterol ephezulu kanye ne-dementia yesifo sikashukela.
Abesifazane abakhulelwe bayalwa ukuba bafake ama-beet ekudleni kwabo, ngoba kungumthombo ocebile we-folic acid nensimbi. Isitshalo sezimpande sinciphisa ubungozi besifo senhliziyo. Njengoba ama-beet ecebile ushukela, angasebenza ngisho nokudla okulula kakhulu. Ngenxa yokuqukethwe kwe-beta-carotenes emkhiqizweni, kungenzeka ukuthi ulwe ngempumelelo ne-anemia, ikakhulukazi kubantu abangayidli inyama. IBeta-carotene kuma-beets iyasebenza ngisho nasekulweni namaseli womdlavuza.
Kepha ngasikhathi sinye, akuvamile ukuthi kunconyelwe iziguli ezinenkinga yesifo sikashukela. Imifino ingafakwa ekudleni ngezingxenye ezincane, njengengxenye yokudla okunempilo okunempilo, kubalulekile ukulungiselela izitsha ngama-beet kufanele. Ukuze wenze lokhu, kufanele ufunde izindlela zokupheka ezidumile zabashukela. Kubalulekile futhi ukukhumbula ukuthi inkomba ye-glycemic yama-beet iphezulu ngokwanele, okuyingozi enkulu ezigulini ezinesifo sikashukela.
Kubalulekile ukwenza ukuhlolwa kwegazi njalo futhi, ngokususelwa emiphumeleni, ulungise umthamo otuswayo walo mkhiqizo.
Imithetho yokusebenzisa ama-beet
Ukulungiswa kwale mifino kukhulisa inkomba ye-glycemic kakhulu, ngakho-ke kulesi simo kufanele uqaphele kakhulu. Kufanele ingezwe ekudleni kuphela neminye imikhiqizo. Ake sithi, ngaphezu kwama-beet, futhi udinga ukufaka amazambane noma ubhanana.
Ama-Beetroot greens angadliwa. Kepha udinga ukuqonda ukuthi amaqabunga acebile ngama-oxalates, ngakho-ke abantu abanesifo sikashukela abahlangabezana nanoma yiziphi izinkinga zezinso kufanele bagweme ukudla la makhasi.
Uma uphuza ujusi we-beetroot onesifo sikashukela, udinga ukuqonda ukuthi kuleli cala ushukela ungena egazini ngokushesha okukhulu. Ama-beet abilisiwe awanconyelwe ushukela, ngoba ukudla okunjalo kunenkomba ephezulu ye-glycemic.
Kunconywa ukuthi ungadli nje isiqeshana semifino entshontshiwe nsuku zonke. Isitshalo sezimpande singafakwa kukhethwe, kepha ukusetshenziswa kuleli fomu, ingxenye evunyelwe incane kakhulu. Ukuze ulondoloze ukudla okunempilo, ungangeza ama-beet amancane kusobho.
Umkhiqizo ulusizo impela, kepha kufanele ukhumbule njalo ukuthi ama-beet aphekwe angakhuphula ushukela wegazi, ngenxa yenkomba ye-glycemic ephezulu. Umphumela ofanayo kungenzeka uma iziguli ziphuza ujusi we-beetroot eluhlaza.
Iziguli ezinenkinga yesifo sikashukela ziyalulekwa ukuba zidle imifino ebiyelwe ngaphambili. Kwimifino enezimpande ezinusiwe, izakhiwo ezithuthukisa ushukela ziphansi kancane kunamabhontjisi abilisiwe.
Lo mkhiqizo unconywa nakanjani kwabanesifo sikashukela. Naphezu kwazo zonke izimfanelo zayo eziwusizo, ingaba yingozi empilweni yaleli qembu leziguli. Ngakho-ke, ngaphambi kokuyethula ekudleni kwakho, kubalulekile ukubonisana nodokotela wakho futhi uthole izincomo zakhe maqondana nama-beet. Okufanayo kusebenza ekusetshenzisweni okulandelayo, kubalulekile ukubheka inhlala-kahle yakho futhi, uma kunesidingo, ushiye umkhiqizo noma unciphise umthamo ovunyelwe.
Izinzuzo zama-beets zesifo sikashukela zichazwe kuvidiyo kule ndatshana.
