12 Izinzuzo Zezempilo Ze-Beetroot

I-Beetroot, enombala wayo ogqamile kanye nokunambitheka kwenhlabathi, iwumthombo onamandla wokudla okunomsoco. Le mifino engazikhukhumezi ithole ukunakwa ngenxa yamandla ayo okuthuthukisa impilo nokuphila kahle. Kusukela ekusekeleni impilo yenhliziyo kuya ekuthuthukiseni ukusebenza kwezemidlalo, izinzuzo ze-beetroot ziye zavusa isithakazelo kubantu abakhathalela impilo kanye nabacwaningi ngokufanayo.

Ake sihlole ulwazi lokudla kwebhitrudi futhi sembule izinzuzo zezempilo eziyi-12 ezingase zikwenze ucabange kabusha le mifino evame ukunganakwa. Sizophinde sixoxe ngemiphumela emibi engaba khona okufanele uyiqaphele lapho udla ama-beet. 

Inani Lomsoco Lama-Beet

I-Beetroot, imifino yezimpande enempilo futhi ehlukahlukene, inikeza ingcebo yama-micronutrients abalulekile anikela empilweni nempilo yonke. Le mifino ethobekile ipakisha i-punch enamandla yokudla okunomsoco, okwenza kube isengezo esibalulekile kunoma yikuphi ukudla.

• I-100-gm ye-beetroot eluhlaza iqukethe cishe ama-calories angu-43, okwenza kube ukudla okulula okunekhalori ephansi kulabo ababuka amandla abo. Ihlinzeka cishe ngamagremu ayi-10 wamacarbohydrate, okuhlanganisa namagremu angu-2.8 wefayibha yokudla, esekela impilo yokugaya ukudla futhi esiza ukugcina imizwa yokugcwala.
• I-Beetroot ingumthombo omuhle kakhulu wezinhlobonhlobo amavithamini kanye namaminerali. Iqukethe inani elikhulu le-folate, ivithamini B elibalulekile ekukhuleni kwamaseli kanye nokuhlanganiswa kwe-DNA. Le mifino iphinde inikeze i-manganese, edlala indima ekwakhiweni kwamathambo, ukuphulukiswa kwesilonda, kanye ne-metabolism.
• Esinye sezici ezivelele ze-beetroot yi-nitrate yayo ephezulu. Lezi zinhlanganisela zithole ukunakwa ngamakhono azo okuthuthuka isifo senhliziyo ukusebenza kwezempilo kanye nokugijima. Umzimba ushintsha ama-nitrate abe yi-nitric oxide, esiza ukuphumuza imithambo yegazi nokwandisa ukujikeleza kwegazi.
• I-Beetroot futhi iqukethe ama-betalain, ama-antioxidants anamandla abangela umbala wayo obomvu ojulile. Lezi zinhlanganisela zinezakhiwo zokulwa nokuvuvukala futhi zingasiza ukuvikela amaseli nama-organelles emonakalweni obangelwa ama-radicals mahhala.
• I-Beetroot ingumthombo omuhle kakhulu we-potassium, imineral ebalulekile esekela ukusebenza kwenhliziyo futhi isiza ukulawula ukushaya kwegazi. 
• I-Beetroot futhi iqukethe inani elincane lensimbi edingekayo ukuze kukhiqizwe amangqamuzana egazi abomvu (RBCs) futhi ihambise umoya-mpilo kuwo wonke umzimba.
• I-Beetroot inikeza inani elincane lamaprotheni, cishe amagremu angu-1.6 nge-100-gm yokukhonza. 
• Ngokuphathelene nama-micronutrients, i-beetroot iqukethe i-vitamin C, esekela umsebenzi wokuzivikela omzimba futhi isebenza njenge-antioxidant. I-Beetroot iphinde inikeze amanani amancane amanye amavithamini B, okuhlanganisa i-thiamine ne-riboflavin, ebalulekile ekusebenzeni kwamandla.

Izinzuzo Zezempilo Eziyi-12 zamaBeet

I-Beetroot inikeza izinzuzo eziningi zezempilo, okwenza kube isengezo esibalulekile kunoma yikuphi ukudla. Le mifino yempande iphakamisa i-punch enamandla yokudla okunomsoco futhi ithole ukunakwa ngamandla ayo okuthuthukisa inhlalakahle jikelele.

1. Umfutho Wegazi Ophansi: I-Beetroot inganciphisa ngempumelelo amazinga omfutho wegazi aphakeme. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwansuku zonke kwejusi ye-beetroot kunganciphisa kakhulu i-systolic ne-diastolic blood pressure. Lo mphumela ubangelwa okuqukethwe okuphezulu kwe-nitrate kuma-beet, umzimba okuguqula ku-nitric oxide. I-nitric oxide ikhulula futhi yandise imithambo yegazi, ithuthukise ukugeleza kwegazi kuwo wonke umzimba.
2. Ukusebenza Kwe-Athletic Okuthuthukisiwe: Abasubathi bangathola i-beetroot inenzuzo ikakhulukazi. I-nitrate kujusi ye-beetroot ixhunywe ekukhuthazeleni okuthuthukisiwe nokusebenza kwenhliziyo. Kungandisa isikhathi sokukhathala ngesikhathi sokuzivocavoca, okuvumela abasubathi ukuthi benze ezingeni elithile kuze kufike ku-16% ubude. Lesi sakhiwo sokuqinisa amandla senza i-beetroot ibe isengezo esihle kakhulu sokuthuthukisa amakhono abo okusubatha.
3. Izakhiwo Ezilwa Nokuvuvukala: Ama-beet aqukethe ama-betalain, ama-antioxidants anamandla anezinto zokulwa nokuvuvukala. Nakuba izifundo zabantu zilinganiselwe, lezi zinhlanganisela zibonisa isithembiso ekulweni nokuvuvukala okungapheli, okuye kwahlotshaniswa nezimo ezifana ukukhuluphala, Isifo senhliziyo, kanye nomdlavuza.
4. Izakhiwo Ezingase Zikwazi Ukulwa Nomdlavuza: Ucwaningo lwangaphambili lubonisa ukuthi i-beetroot ingaba namandla okulwa nomdlavuza futhi ijusi ye-beetroot inganciphisa ukuhlukana nokukhula kwamangqamuzana anomdlavuza. Nokho, ucwaningo olwengeziwe luyadingeka ukuze uqonde le nzuzo ngokugcwele.
5. Impilo Ethuthukisiwe Yesisu: I-fiber ephezulu ku-beetroot isekela impilo yokugaya ngokukhuthaza ukukhula okuhle kwamagciwane amathumbu. Lokhu kungasiza ezimweni ezithile, njengesifo sofuba esiswini (IBD) nokuvimbela ukuqunjelwa.
6. Umsebenzi Ongcono Wobuchopho: I-nitrate ku-beetroot ingase ithuthukise ukusebenza kwengqondo, ikakhulukazi kubantu abadala. Ucwaningo olulodwa lwathola ukuthi ukudla okune-nitrate ephezulu kungathuthukisa ukugeleza komoyampilo ezindaweni zobuchopho ezivame ukuthinteka ukuwohloka komqondo.
7. Ukulawulwa Kwesisindo: Naphezu kokunambitheka kwawo okumnandi, ama-beet anama-kilojoule aphansi futhi aphezulu emanzini. Futhi aqukethe amanani aphakathi amaprotheni kanye ne-fibre, angasiza ukugcina umuzwa wokugcwala, okuwenza abe isengezo esihle kakhulu ekudleni kokulawula isisindo.
8. Impilo Yenhliziyo: I-nitric oxide ekhiqizwa ku-beetroot nitrate yehlisa umfutho wegazi futhi ithuthukise impilo yonke yenhliziyo. Ithuthukisa amandla emisipha yenhliziyo, okungase kuzuze iziguli ezinesifo senhliziyo.
9. Ukusekelwa Kwesibindi: Ukusetshenziswa njalo kwejusi ye-beetroot kukhulisa ukukhiqizwa kwama-enzyme athile esibindi aqeda ubuthi. Lokhu kusiza ukuvikela isibindi futhi kusivumela ukuthi sisebenze ngokuphumelelayo.
10. Ukubhekana Nokukhathala: Ama-beetroot anothiswa ngamaminerali e-potassium, asiza ukulwa nokukhathala kanye nobuthakathaka obujwayelekile.
11. Ukukhulelwa Okunempilo: I-folate ku-beetroot ingase izuze abesifazane abakhulelwe, njengoba ibalulekile kumangqamuzana egazi abomvu avamile nama-amino acid athile. Ucwaningo luye lwabonisa ukuthi ukugcina izinga elinempilo lokudla kwe-folate ngesikhathi sokukhulelwa kunganciphisa ingozi yokukhubazeka kokuzalwa kwe-neural enganeni.
12. Impilo Yesikhumba: Ama-beetroot anothile ngovithamini C, osiza ukukhiqiza i-collagen, iphrotheni egcina isikhumba simusha. Ama-beetroot nawo aqukethe ama-antioxidants, avimbela imibimbi kanye nomonakalo wamahhala obangelwa ama-radical.

Beet Side Effects

Okulandelayo kunemiphumela emibi eminingi ye-beetroot:

• Ukudla ama-beet kungabangela i-beeturia, isimo esingenangozi lapho umchamo nendle ziba pink noma zibebomvu. Kwenzeka ngenxa yemibala yemvelo yemifino futhi akufanele ibangele i-alamu.
• Abantu abanomlando wezinso kufanele baqaphele lapho bedla ama-beet. I-oxalate ephezulu ku-beetroot ingaba nomthelela ekuthuthukiseni amatshe ezinso kubantu abathintekayo. Labo abathambekele ekubeni namatshe ezinso kufanele babonane nodokotela ngaphambi kokwengeza ama-beet ekudleni kwabo.
• I-Beetroot iqukethe ama-FODMAP (ama-oligosaccharides avutshiwe, ama-disaccharides, ama-monosaccharides, nama-polyols), okuholela ekungangeni kahle kokugaya kwabanye abantu. Abantu abanezinhlelo zokugaya ezizwelayo noma i-irritable bowel syndrome (IBS) bangase babhekane nokuqunjelwa, igesi, noma ubuhlungu besisu ngemva kokudla ama-beet.
• Nakuba kunenzuzo kwabaningi, okuqukethwe okuphezulu kwe-nitrate kuma-beet kungabeka izingozi emaqenjini athile. Izinsana ezingaphansi kwezinyanga eziyisithupha ubudala zisengozini yokungenwa ushevu we-nitrate, ongaholela ku-methemoglobinemia, isimo esithinta amandla okuthwala umoya-mpilo egazini. 
• Abesifazane abakhulelwe kanye nabantu abane-nitrate sensitivity nabo kufanele baqaphele.
• Ama-beetroot anenkomba ye-glycemic emaphakathi, engabangela ukukhuphuka kwamazinga kashukela egazini ngemva kokusetshenziswa. Abantu abanesifo sikashukela i-mellitus noma labo abalawula ushukela wabo wegazi kufanele baqaphe ukudla kwabo i-beetroot futhi bacabangele ukuyidla njengengxenye yokudla okulinganiselayo ukuze banciphise lo mphumela.
• Ukusetshenziswa ngokweqile kwama-beet kungaholela ekushintsheni kombala kwesikhashana kolimi, kunikeze umbala obomvu noma obomvana. Lesi simo, esaziwa ngokuthi ulimi lwe-beetroot, asinangozi futhi sijwayele ukuzixazulula ngokwaso.
• Naphezu kwale miphumela engemihle engaba khona, i-beetroot isalokhu iyisengezo esinomsoco ekudleni okuningi lapho idliwe ngokulinganisela. Njenganoma yiluphi ushintsho ekudleni, kuwukuhlakanipha ukwethula ama-beet kancane kancane futhi unake ukuthi umzimba wakho uphendula kanjani.

Isiphetho

I-Beetroot, enombala wayo ogqamile kanye nokunambitheka kwenhlabathi, ithonya impilo ngezindlela eziningi. Ukusuka ekwehliseni umfutho wegazi kuye ekuthuthukiseni ukusebenza kwezemidlalo, le mifino enempande ethobekile ifaka umsoco onamandla. Okuqukethwe kwayo okuphezulu kwe-nitrate, ama-antioxidants, kanye ne-fiber kwenza kube umnikelo obalulekile ohlelweni lokudla okulinganiselayo. Ngokungeza le mifino enomsoco ekudleni kwakho, ungathola izici zayo eziningi zokuthuthukisa impilo. Khumbula, ukulinganisela kuyisihluthulelo, futhi kuwumqondo omuhle njalo ukuxoxa nodokotela ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho. Ngakho kungani ungazami i-Beetroot? Umzimba wakho ungase ukubonge ngakho.

Dt. I-Sushma
Udokotela Wokudla kanye Nokudla Okunempilo