I-Beetroot: Izinzuzo zezempilo, Inani Lokudla Okunempilo nokunye

I-Beetroot, eyaziwa nangokuthi i-beet, iyimifino eguquguqukayo futhi enempilo ethole ukuthandwa okukhulu eminyakeni yamuva nje ngenxa yezinzuzo zayo zezempilo ezingenakubalwa.

I-Beetroot iqukethe inani elikhulu lezakhi ezibalulekile kanye nama-antioxidants, okwenza kube ukudla okuphezulu. Lokhu kungathuthukisa impilo nempilo yonke. Amaqiniso okudla okunomsoco we-beetroot asikisela ukuthi inikeza izinzuzo eziningi ezikhuthaza inhlalakahle ephelele, kungakhathaliseki ukuthi uyidla iluhlaza, iphekiwe noma isesimweni sejusi. Kule bhulogi, ake sihlole izinzuzo zokudla okunomsoco we-beetroot futhi sihlole izinzuzo eziyishumi nambili zezempilo eziphawulekayo ezinikezwa yile mifino yezimpande.

Inani Lomsoco We-Beetroot

Amaqiniso omsoco we-beetroot aqinisekisa ukuthi iwumthombo omuhle wamavithamini namaminerali abalulekile, kuhlanganise namavithamini C, B6, folate, magnesium, iron, kanye ne-potassium. Ukwengeza, iqukethe i-fiber yokudla kanye nezinhlanganisela zezitshalo ezinenzuzo ezifana ne-betalain ne-nitrate. Lezi zinhlanganisela zifaka umbala ogqamile we-beetroot futhi zibophezele ezintweni eziningi ezikhuthaza impilo. Inkomishi eyodwa ye-beetroot eluhlaza (cishe amagremu angu-136) iqukethe:

• Amandla: ama-calories angu-58, okwenza kube ukukhetha kokudla okunekhalori ephansi.
• I-Fibre: 2.2 amagremu
• Amafutha Aphelele: 0.2 amagremu
• Isodium: 3% yenani lansuku zonke
• I-Potassium 11% Yevelu Yansuku zonke
• I-Folate: 34% Wevelu Yansuku zonke
• Futhi iqukethe u-7% ngamunye wevithamini C, i-iron, ne-B6 yansuku zonke.

12 Izinzuzo Zezempilo Ze-Beetroot 

1. Iqinisa Impilo Yenhliziyo: I-Beetroot iyimifino evumelana nenhliziyo esekela impilo yenhliziyo nemithambo yegazi ngezindlela ezihlukahlukene. Okuqukethwe kwayo okuphezulu kwe-nitrate yokudla kuyasiza ukuncipha ukushaya kwegazi (BP) ngokuvula imithambo yegazi kanye nokwenza ngcono ukugeleza kwegazi. Ukusetshenziswa njalo kwe-beetroot kunciphisa ingozi yesifo senhliziyo nesifo sohlangothi. Ukwengeza, ukuba khona kwe-betaine ku-beetroot kusiza ukunciphisa amazinga e-homocysteine, inhlanganisela exhunywe nethuba elikhulayo lokudla. Isifo senhliziyo.
2. Ithuthukisa Ukusebenza Kwe-Athletic: Abasubathi nochwepheshe bokufaneleka bangazuza kakhulu ngokufaka i-beetroot ekudleni kwabo. Inhlanganisela ye-nitrate ku-beetroot ingathuthukisa ukusebenza kokuzivocavoca ngokuthuthukisa ukusetshenziswa komoyampilo nokwandisa ukukhuthazela. Ngokwezifundo ezihlukahlukene, ukudla ijusi ye-beetroot ngaphambi kokuzivocavoca noma imicimbi yezemidlalo kungathuthukisa amandla futhi kubambezele ukukhathala.
3. Isekela Impilo Yobuchopho: I-nitrate ku-beetroot ingaba nomthelela omuhle ekusebenzeni kwengqondo kanye impilo yobuchopho. Lezi zinhlanganisela zikhuthaza ukuvuleka kwemithambo yegazi ebuchosheni, okuholela ekwandeni kokujikeleza kwegazi nokunikezwa komoyampilo. Lokhu kujikeleza okuthuthukisiwe kungathuthukisa ukusebenza kwengqondo, inkumbulo, nokugxilisa ingqondo. Ngaphezu kwalokho, izakhiwo ze-beetroot ze-antioxidant zisiza ukuvikela amangqamuzana obuchopho emonakalweni obangelwa ama-radicals mahhala, anciphisa ingozi yokuncipha kwengqondo okuhlobene nobudala.
4. Ikhuthaza Impilo Yokugaya Ukudla: I-fiber equkethwe ku-beetroot ikhuthaza uhlelo olunempilo lokugaya ukudla. Kuyasiza ukugcina ukunyakaza kwamathumbu okuvamile, ukuvimbela ukuqunjelwa, futhi kusekele i-gut microbiome enempilo. Ama-betalain aku-beetroot anezindawo zokulwa nokuvuvukala ezinganciphisa ingozi yokuphazamiseka kokugaya ukudla okufana nesifo samathumbu esivuvukalayo. Ukwengeza, ijusi ye-beetroot itholakale yandisa ukukhiqizwa kwama-enzyme okugaya, okuqhubeka nokusiza ukugaya.
5. Iqinisa Amasosha omzimba: Iphrofayili ye-beetroot ekhangayo yokudla okunomsoco kanye nokuqukethwe okuphezulu kwevithamini C kuyenza ibe umsizi obalulekile ekusekeleni amasosha omzimba aqinile. I-Vitamin C idume ngezakhiwo zayo zokuqinisa amasosha omzimba kanye nekhono lokwenza kusebenze ukukhiqizwa kwamangqamuzana amhlophe egazi. Ukudla i-beetroot njalo kungasiza ekugwemeni izifo futhi kuvikele ezifweni ezivamile, njengomkhuhlane kanye nemikhuhlane.
6. Ithuthukisa Ukusebenza Kwesibindi: Ama-betalain akhona ku-beetroot anomthelela ezinhlelweni zawo zokuvikela isibindi. Lezi zinhlanganisela zisiza ekukhipheni ubuthi futhi zikhuthaze ama-enzyme emvelo esibindi, asize ekukhipheni ubuthi emzimbeni. Ukusetshenziswa njalo kwe-beetroot kungasekela impilo yesibindi futhi kuvimbele ukulimala kwesibindi okubangelwa ukucindezeleka okwenziwe nge-oxidative nokuvuvukala.
7. Isekela Ukuncipha Kwesisindo: Ikhalori ephansi ye-beetroot kanye nokuqukethwe kwefayibha ephezulu kuyenza ibe isengezo esihle kakhulu ekudleni kokulawula isisindo. I-fiber eku-beetroot ikhuthaza imizwa yokugcwala nokusutha, inciphisa amathuba okudla ngokweqile. Ukwengeza, i-nitrate ku-beetroot isiza ukuthuthukisa ukusebenza kokuzivocavoca, okwenza abantu bakwazi ukushisa ama-calories amaningi ngesikhathi sokusebenza ngokomzimba. Ngokufaka i-beetroot ekudleni okulinganiselayo, ungakwazi ukufeza imigomo yokulahlekelwa isisindo ngokuphumelelayo.
8. Ilawula Umfutho Wegazi: I-nitrate ku-beetroot idlala indima ebalulekile ekulawuleni amazinga omfutho wegazi. Umzimba wethu uguqula i-nitrate ibe yi-nitric oxide, esiza ukuphumula futhi uvule imithambo yegazi, ngaleyo ndlela yehlise umfutho wegazi. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwejusi ye-beetroot njalo kunganciphisa kakhulu umfutho wegazi, ikakhulukazi kubantu abanomfutho wegazi ophezulu.
9. Isekela Impilo Yamehlo: Ama-antioxidant aku-beetroot, ikakhulukazi i-beta-carotene ne-lutein, akhuthaza ukubona okunempilo futhi avikele ekuwohlokeni kwe-macular okuhlobene nobudala kanye nesifo samehlo. Lawa ma-antioxidant asiza ukuqeda ama-radicals mahhala alimazayo emehlweni futhi anciphise ukuvuvukala, ngaleyo ndlela alondoloze impilo yamehlo futhi athuthukise ukubona.
10. Ithuthukisa Impilo Yesikhumba: Ukuchichima kwama-antioxidants ku-beetroot kunomthelela ezintweni ezithuthukisa isikhumba. Lawa ma-antioxidants avikela umzimba isikhumba ngokumelene nomonakalo we-oxidative kanye nokuguga ngaphambi kwesikhathi okubangelwa ama-radicals mahhala. Ukusetshenziswa njalo kwe-beetroot kungakhuthaza ibala elinempilo, kunciphise ukubukeka kwemibimbi namachashaza eminyaka, futhi kunikeze ukukhanya kwangaphakathi kwemvelo esikhumbeni.
11. Isekela ukuqeda ubuthi: Izakhiwo ze-beetroot zokuqeda ubuthi zingasiza ukuhlanza umzimba nokuqeda ubuthi. Ama-betalain aku-beetroot asiza ukusebenza kwesibindi, kuyilapho okuqukethwe kwawo kwe-fiber ephezulu kusekela ukuqedwa kwemfucuza ngohlelo lokugaya ukudla. Ukusetshenziswa njalo kwe-beetroot kungasiza ekukhipheni ubuthi futhi kukhuthaze inqubo enempilo nephumelelayo yokukhipha ubuthi.
12. Ikhuthaza Impilo Yezinwele: Imisoco ehlukahlukene ekhona ku-beetroot, njenge-vitamin C, i-iron, ne-folate, inomthelela ekukhuleni kwezinwele okunempilo nokunakekelwa. Lezi zakhi zisekela ukukhiqizwa kwe-collagen, iphrotheni eqinisa izintambo zezinwele futhi ikhulise ukukhula kwezinwele. Ngaphezu kwalokho, izakhiwo ze-beetroot zokulwa ne-antioxidant zisiza ukuvikela isikhumba sekhanda nezinwele ekulimaleni okubangelwa ama-radicals mahhala, okuholela ezinwele ezinempilo nezicwebezelayo.

Isiphetho

Ukufaka i-beetroot ekudleni kwakho kungaba yindlela elula nephumelelayo yokuthuthukisa impilo yakho yonke kanye nokuphila kahle. Iphrofayili yayo yezokudla okunomsoco, ehambisana nezinzuzo zayo eziningi zezempilo, ikwenza kube isengezo esibalulekile kunoma yikuphi ukudla okunomsoco. Kungakhathaliseki ukuthi idliwe iluhlaza, iphekiwe, noma iwujusi, izinzuzo ze-beetroot zidlulela ngalé kombala wayo ogqamile kanye nokunambitheka okucebile. Ngakho-ke kungani ungavuli amandla alokhu kudla okunamandla okuyimfihlo futhi uthole izinzuzo zezempilo ezimangalisayo u-beetroot ongazinikeza?