Ku-mellitus yesifo sikashukela, kufanele ushintshe ngokuphelele izimiso zokudla okunempilo, cabanga ngomkhiqizo ngamunye ekudleni ngokuya ngokubaluleka komthelela eglucose legazi. IBeetroot ingumkhiqizo ophikisana kakhulu. Ngakolunye uhlangothi, kuyinto yemifino egcwele i-fiber kanye namavithamini, okusho ukuthi kufanele kube wusizo ezigulini ezinesifo sikashukela sohlobo 2. Ngakolunye uhlangothi, inkomba ye-glycemic yama-beet abilisiwe futhi abilayo aphakama kakhulu, okungukuthi, ushukela wegazi uzokhuphuka. Ukuze unciphise ukulimala kwama-beets futhi ukhulise izinzuzo zalo, ungasebenzisa amanye amaqhinga obuciko ozochazwa kule ndatshana.
Ukuqanjwa kanye nokuqukethwe kwekhalori kwama-beet
Lapho sikhuluma ngamabhele, sicabange ngesitshalo sezimpande esiqinile, esigcwele izimbali. Ezifundeni eziseningizimu, iziqongqothwane ezincane zisetshenziswa futhi njengokudla. Ama-beets amaqabunga angadliwa kumaladi aluhlaza nasenyama, isitshulu, afakwa kumasobho. EYurophu, enye inhlobo ye-beet - chard. Ubungako bokusetjenziswa kwayo bufana ncamashi neziqongo ezijwayelekile zebhungane. I-Chard inambitha bobabili ngendlela eluhlaza futhi eyenziwe ngayo.
Ukwakheka kwesitshalo sezimpande nezingxenye zezinto zasemoyeni kuhluka kakhulu:
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
| Ukwakheka ngakunye nge-100 g | Raw isithombo sempande | Impande ye-beet ebilisiwe | Izibhungane ezisanda kufakwa | I-mangold entsha | |
| Amakhalori, kcal | 43 | 48 | 22 | 19 | |
| Amaprotheni, g | 1,6 | 1,8 | 2,2 | 1,8 | |
| Amafutha, g | - | - | - | - | |
| Ama-carbohydrate, g | 9,6 | 9,8 | 4,3 | 3,7 | |
| Isicubu, g | 2,8 | 3 | 3,7 | 1,6 | |
| Amavithamini mg | A | - | - | 0,3 (35) | 0,3 (35) |
| beta carotene | - | - | 3,8 (75,9) | 3,6 (72,9) | |
| B1 | - | - | 0,1 (6,7) | 0,04 (2,7) | |
| B2 | - | - | 0,22 (12,2) | 0,1 (5) | |
| B5 | 0,16 (3,1) | 0,15 (3) | 0,25 (5) | 0,17 (3,4) | |
| B6 | 0,07 (3,4) | 0,07 (3,4) | 0,1 (5) | 0,1 (5) | |
| B9 | 0,11 (27) | 0,8 (20) | 0,02 (3,8) | 0,01 (3,5) | |
| C | 4,9 (5) | 2,1 (2) | 30 (33) | 30 (33) | |
| E | - | - | 1,5 (10) | 1,9 (12,6) | |
| K | - | - | 0,4 (333) | 0,8 (692) | |
| Amaminerali, mg | potaziyamu | 325 (13) | 342 (13,7) | 762 (30,5) | 379 (15,2) |
| i-magnesium | 23 (5,8) | 26 (6,5) | 70 (17,5) | 81 (20,3) | |
| i-sodium | 78 (6) | 49 (3,8) | 226 (17,4) | 213 (16,4) | |
| phosphorus | 40 (5) | 51 (6,4) | 41 (5,1) | 46 (5,8) | |
| insimbi | 0,8 (4,4) | 1,7 (9,4) | 2,6 (14,3) | 1,8 (10) | |
| manganese | 0,3 (16,5) | 0,3 (16,5) | 0,4 (19,6) | 0,36 (18,3) | |
| ithusi | 0,08 (7,5) | 0,07 (7,4) | 0,19 (19,1) | 0,18 (17,9) | |
Ukwakheka kwamavithamini kanye namaminerali ama-beet kubanzi kakhulu kunalokho kuvezwe ethebula. Sikhombise kuphela lezo zinto eziwusizo, okuqukethwe okungama-100 g wama-beet kuhlanganisa ngaphezu kwe-3% yesidingo sansuku zonke somuntu omdala ophakathi. Leli phesenti likhonjiswa kubazali. Isibonelo, kuma-100 g ama-beetle aluhlaza, u-0,11 mg we-vithamini B9, ohlanganisa ama-27% wokudla okunconyiwe ngosuku. Ukwanelisa ngokuphelele isidingo se-vithamini, udinga ukudla ama-370 g wama-beet (100 / 0,27).
Ingabe abanesifo sikashukela bavunyelwe ukudla ama-beet
Njengomthetho, ama-beet abomvu ahlukaniswa njengemifino evunyelwe sikashukela ngenothi elibalulekile: ngaphandle kokwelashwa okushisa. Siyini isizathu salokhu? Lapho upheka kuma-beet, ukutholakala kwama-carbohydrate akhuphuka ngokumangazayo. Ushukela oyinkimbinkimbi ngokwengxenye uphenduka ushukela olula, izinga lokuncipha kwabo liyanda. Ngohlobo 1 sikashukela, lolu shintsho alubalulekile, ama-insulin anamuhla angakhokhela lokhu kukhuphuka koshukela.
Kepha ngohlobo 2, kufanele uqaphele: kukhona ama-beet angaphekiwe angaphezulu, futhi ama-beet abilisiwe asetshenziswa ikakhulu ezitsheni eziyinkimbinkimbi: amasaladi amaningi, i-borsch.
Ingxenye yasemoyeni yamabhetshu ngohlobo lwesifo sikashukela 2 ingadliwa ngaphandle kwemikhawulo nangaphandle kwendlela yokulungiselela. Eziqongweni, kukhona i-fiber eningi, ama-carbohydrate amancane, okusho ukuthi ushukela uzongena egazini kancane ngemuva kokudla, ukugxuma okubukhali ngeke kwenzeke.
Kungcono ukuthi udle i-mangold kushukela we-mellitus fresh, ngoba kukhona i-fiber encane kuyo kunakuhlamvu lwamaqabunga. Iziguli zezinhlobo 1 no-2 kumenyu zifaka amasaladi ahlukahlukene asekelwe ku-chard. Kuhlanganiswa neqanda elibilisiwe, upelepele webheli, ukhukhamba, amakhambi, ushizi.
Ama-glycemic indices ezinhlobonhlobo ze-beet:
- Kubilisiwe (kufaka phakathi zonke izindlela zokwelashwa okushisa: ukupheka, ukuhambisa, ukubhaka) isitshalo sezimpande sine-GI ephezulu yama-65. Ama-indices afanayo esinkwa se-rye, abilisiwe esikhunjeni samazambane, amakhabe.
- Imifino eluhlaza eyimpande ine-GI ye-30. Kungokweqembu eliphansi. Futhi, inkomba 30 ibelwe ubhontshisi oluhlaza, ubisi, ibhali.
- Inkomba ye-glycemic ye-beet entsha nama-chard aphezulu ingenye yezindawo eziphansi kakhulu - 15. Omakhelwane bayo etafuleni le-GI iklabishi, ukhukhamba, u-anyanisi, ama-radishes nazo zonke izinhlobo zemifino. Esikhathini sikashukela, lokhu kudla kuyisisekelo semenyu.
Izinzuzo kanye nokulimala kwama-beet kuhlobo 2 sikashukela
Kwabanesifo sikashukela nalabo abasengozini enkulu yokuthola isifo sohlobo 2, ama-beet ayimifino engabalulekanga. Ngeshwa, ama-beet abilisiwe avame ukuvela etafuleni lethu. Kepha izinhlobo zayo eziwusizo kakhulu azikufaki ukudla kwethu noma zivelakancane kakhulu kukho.
Ukusetshenziswa kwama-beet:
- Inokwakheka kwamavithamini amaningi, futhi iningi lezakhamzimba ligcinwa ezitshalweni zezimpande unyaka wonke, kuze kube yisivuno esilandelayo. Ama-beets amaqabunga angaqhathaniswa nebhomu le-Vitamin. Izihloko zokuqala zivela ekuqaleni kwentwasahlobo. Ngalesi sikhathi, kunzima kakhulu ukuhlela ukudla okugcwele ishukela, futhi amaqabunga amahle e-crispy angaba enye indlela enhle yokungenisa imifino engeniswa ezweni kanye ne-greenhouse.
- Izimpande zeBeet zinokuqukethwe okuphezulu kwe-folic acid (B9). Ukushoda kwale vithamini kuyinto ebhekwayo iningi labantu baseRussia, futhi ikakhulukazi kwabanesifo sikashukela. Indawo esemqoka yokusebenza kwe-folic acid uhlelo lwezinzwa, oluthinta isifo sikashukela sohlobo 2 ngokungaphansi kwemithambo. Ukushoda kweVitamin kukhulisa izinkinga zememori, kunomthelela ekubonakala kovalo, ukukhathazeka, ukukhathala. Esikhathini sikashukela, isidingo se-B9 siphezulu.
- Inzuzo ebalulekile yesifo sikashukela kuma-beets okuqukethwe kwawo okuphezulu kwe-manganese. Le micelement iyadingeka ekuvuseleleni kwezicubu ezihlangene nezithambo, futhi ibandakanyeka kakhulu ezinqubweni ze-metabolic. Ngokushoda kwe-manganese, ukukhiqizwa kwe-insulin ne-cholesterol kuyaphazamiseka, futhi ubungozi besifo obuvame ukuhlotshaniswa nesifo sikashukela sohlobo 2 - okunamafutha hepatosis - nabo bayanda.
- Ama-beaf amaqabunga aphezulu ku-Vitamin A kanye ne-beta-carotene yayo eyandulelayo. Zombili zinezindawo ezinamandla ze-antioxidant. Esikhathini sikashukela, ukusetshenziswa kweziqongqwane kunganciphisa isimilo sokuxineka se-oxidative kweziguli zohlobo lokuqala nolwesibili. IVithamini A ihlala itholakala ngamanani aphezulu ku-Vitamin complexes ebekelwe ushukela, ngoba iyadingeka kwizitho ezihlushwa ushukela ophezulu: i-retina, isikhumba, ulwelwesi lwama-mucous.
- I-Vitamin K emabhungane amaqabunga isemincane kakhulu, iphindwe ka-3-7 kunesidingo sansuku zonke. Ku-mellitus yesifo sikashukela, le vithamini isetshenziswa ngenkuthalo: ihlinzeka ngokulungiswa kwezicubu, ukusebenza kahle kwezinso. Ngenxa yayo, i-calcium idonswa kangcono, okusho ukuthi kwabantu bayanda.
Ekhuluma ngokuthi kungenzeka ukufaka ama-beet ekudleni kwabantu abanesifo sikashukela, akunakwenzeka ukusho ukulimala kwayo okungenzeka:
- Imifino engashisiwe icasula ipheshana esiswini, ngakho-ke ayenqatshelwe izilonda, i-gastritis eyingozi nezinye izifo zokugaya. Ama-diabetes, angajwayele inani elikhulu le-fiber, ayelulekwa ukufaka ama-beet kwimenyu kancane kancane, ukuze kugwenywe ukwanda kwegesi ne-colic.
- Ngenxa ye-oxalic acid, i-beetroot iphikisiwe ku-urolithiasis.
- Ukweqiwa kwe-Vitamin K eziqongweni kukhulisa ukubukeka kwegazi, ngakho-ke akunqweneleki ukusebenzisa ama-beet ngokwedlulele kohlobo lweshukela sikashukela nge-highgazi coagulability, i-cholesterol eyeqile, nemithambo ye-varicose.
Ungawadla kanjani ama-beets onesifo sikashukela sohlobo 2
Isidingo esiyinhloko sokondleka kwesifo sikashukela okuqukethwe okuncishisiwe kwe-carbohydrate. Kaningi, abanesifo sikashukela bayalulekwa ukuthi bagxile kwi-GI yomkhiqizo: uma uphansi, ungadla okuningi. I-GI imvamisa ikhula ngesikhathi sokwelashwa okushisa. Lapho i-beets iphekwa isikhathi eside, iyothamba futhi ibe mnandi, futhi lapho iphakamisa ushukela kushukela. Ama-beetle amasha awathinteka kancane kushukela wegazi. Imvamisa isetshenziswa ngendlela yashizi njengengxenye yamasaladi.
Izinketho ezingaba khona zokudlela okungcono kubantu abanesifo sikashukela:
- ama-beet, i-apula omuncu, i-mandarin, uwoyela wemifino, lwesinaphi obuthakathaka;
- ama-beet, i-apula, ushizi we-feta, imbewu ye-sunflower kanye ne-oyile, isilimo esidliwayo esinamagatsha anamanzi;
- beet, iklabishi, izaqathe eluhlaza, apula, ujusi kalamula;
- beet, tuna, ulethisi, ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi, iminqumo, uwoyela omnqumo.
I-GI yama-beet abilisiwe kushukela angancishiswa ngamaqhinga aphathekayo. Ukuze ulondoloze kangcono i-fiber, udinga ukugaya umkhiqizo omncane. Kungcono ukusika ama-beets ngesicucu noma ngama-cubes amakhulu kunokuba uwahlikihle. Imifino enenqwaba yefayibha ingafakwa endishini: iklabishi, isithombo, isithombo, imifino. Ukuze unciphise ukuqhekeka kwama-polysaccharides, isifo sikashukela sincoma ukudla ama-beet kanye namaprotheni namafutha emifino. Ngenhloso efanayo, babeka i-acid ku-beetle: ukhukhamba, inkathi ngejusi kalamula, i-apple cider uviniga.
Iresiphi enhle yesifo sikashukela ngamabhungane, kucatshangelwa wonke la maqhinga, yi-vinaigrette yethu evamile. UBeetroot uzama kuye okuncane. Kwi-acid, i-sauerkraut kanye namakhukhamba zengezwe ku-isaladi, amazambane afakwa esikhundleni sikabhontshisi abiliswe ngamaphrotheni aphezulu. IVinaigrette ayoliswe ngamafutha yemifino. Izilinganiso zemikhiqizo yesifo sikashukela i-mellitus zishintsha kancane: faka iklabishi eliningi, ukhukhamba nobhontshisi, ama-beet amancane kanye nama izaqathi abilisiwe kusaladi.
Ungazikhethela kanjani ama-beet
Ama-beet kufanele abe nesakhiwo esiyindilinga. Izithelo ezikhethiwe, ezingekho emthethweni ziyisibonakaliso sezimo ezingezinhle ngesikhathi sokukhula. Uma kungenzeka, ngesifo sikashukela kungcono ukuthenga ibhungane elincane elinama-petioles asikiwe: linoshukela okungenani.
Ukusikwa, ama-beet kufanele apende ngokulinganayo ngombala obomvu noma obomvu we-burgundy, noma abe izindandatho ezilula (hhayi ezimhlophe). Izinhlobo ezingezinhle, ezisikwe kahle azinambitheki kangako, kepha zinconyelwa abantu abanesifo sikashukela.
