Chinwiwa chebeetroot Yakave imwe yesarudzo dzakakurumbira kune avo vari kutsvaga kuwedzera simba, ruvara, uye hutano mukudya kwavo kwezuva nezuva. Zvingave muchimiro chekuzunungusa, muto, kana smoothie, beet inoshamisika kwete chete neine simba tsvuku tsvuku, asiwo nehuwandu hwavo hunobatsira. zvinovaka muviri zvinobatsira uye iyo zvinoshanda mumabikirwo anesimba anokwana chero nguva yezuva.
Muchikamu chino iwe unowana kushanya kwakazara kwese Zvivakwa zvebeet, hutano hwavo hunobatsira, nzira dzakanakisa dzekuvapedza, uye mazano ekubika kuti unakidzwe nokukwanisa kwayo kuzere. Kana iwe uchinetseka kuti nei vakawanda uye vakawanda vatambi, vezvekudya, uye vanofarira zvehutano vari kuisanganisira mumamenyu avo, ramba uchiverenga nekuti isu tichakuudza zvese zvakadzama.
Beetroot: mavambo uye maitiro eiyo super mudzi
La bhebhi (Beta vulgaris) ndiye a mudzi muriwo Inomira pachena nekuda kweruvara rwayo rwepepuru kana dzvuku, kunyangwe marudzi machena neyero aripo. Inobva kuMediterranean Europe uye inorimwa zvakanyanya muFrance neItaly, kuravira kwayo kwakasiyana, kutapira nemanotsi evhu, uye kuomarara kwayo, kunyorova kwemavara kwakanakira mune zvese zvakabikwa uye zvakabikwa zvekubika.
Iyo inozivikanwawo se beetroot o beetroot Zvichienderana nenharaunda, beetroot yakafarirwa kubva kare, kwete mukubika chete asiwo mumishonga yechinyakare yezvimiro zvayo zvine mukurumbira. simba uye kuchenesa zvinhu.
Chii chinoita kuti muriwo uyu uve wakakosha? Su kudya kunovaka muviri Iro gem chaiyo: yakakosha sosi yevhitamini, zvicherwa, antioxidants uye akasiyana makomisheni akadai betalains, inokonzera ruvara rwayo uye akawanda ehutano hwayo.
Nutritional composition: cocktail yezvokudya zvinokosha
Hupfumi hwebheti hunoshamisa. Pa 100 gramu, inopa anenge 43 kcal, ichiita sarudzo yakareruka ne kuderera kwemafuta (01 g) asi yakakwirira mufiber (2,8 g), anononoka-assimilation makhahydrates uye mashuga chaiwo (kunyanya sucrose).
Pakati pema micronutrients ayo ndeaya: potasiamu (yakakosha kune yemwoyo uye renal system), magnesium, iron, ayodhini uye nhamba inokosha zvikuru ye mavhitaminzi eboka B (B1, B2, B3, B6, folic acid). Mukuwedzera, inopa a inonakidza dose yevhitamini C, kunyanya kana yakadyiwa isina kubikwa.
Zvimwe zvinonyanya kufadza uye zvisingawanikwe mumimwe miriwo ndezvi:
- Betalains: yakasimba kwazvo antioxidant pigments.
- Betaine: phytonutrient inokosha kune chiropa uye hutano hwemwoyo.
- Nitrate: nitric oxide precursors, kiyi yekuvandudza kutenderera uye mitambo kutsungirira.
Iwe unoda kushandisa zvakanyanya pane zvese izvi zvinovaka muviri? Zvakanaka, chinjana pakati pemabhiti akabikwa uye akaomeswa, sezvo kubika kunogona kuderedza zvishoma vhitamini C, asi kunoita kuti zvive nyore kugaya uye kupfavisa kunaka.
Antioxidant uye anti-inflammatory properties ye beet
Imwe yemhando huru yebeetroot iri mairi high antioxidant simba, nekuda kwe betalains uye vhitamini C. Kuishandisa nguva dzose kunobatsira neutralize free radicals, "zvikara" zvidiki izvo zvinokonzeresa kuchembera nguva isati yakwana uye kukuvadzwa kwemasero kunogona kutungamirira kuzvirwere zvinopera simba.
Zvidzidzo zvenguva pfupi yapfuura zvinoisa bhiti pakati pezvirimwa gumi zvine yakanyanya antioxidant chiitiko. Mukuwedzera, inobatsira pakudzivirira matambudziko emwoyo, kenza, kukanganisa kwekuziva uye zvirwere zvisingaperi.Betaine, iripo muhuwandu hwakanaka, ine chiito anti-inflammatory uye kudzivirira chiropa, kubatsira kudzora homocysteine uye metabolize mafuta munhengo iyi yakakosha. Iko kusanganiswa kwe antioxidants uye phytonutrients kunoita kuti beet ive chikafu chinobatsira chekusimbisa hutano kubva mukati.
Beetroot uye yemwoyo system: simba uye kudzivirira
La bhebhi Inokosheswa zvikuru nokuda kwayo kukwanisa kuvandudza hutano hwemwoyoIzvi zvinonyanya kukonzerwa nehupfumi hwayo hwe natural nitrate, iyo muviri unoshandura kuita Nitric oxideIri gasi, rakakosha kumuviri wemunhu, rine basa rakapetwa katatu:
- Vasodilator: inozorodza uye inowedzera mitsipa yeropa, inovandudza kubuda kweropa uye kudzvinyirira.
- Neurotransmitter: inokwenenzvera kutaurirana pakati peeuroni uye kushanda kwehuropi.
- Tsandanyama optimization: inowedzera kugoverwa kweokisijeni kumisungo, inovandudza kushanda uye kutsungirira kwemuviri.
Kune izvi zvese, iyo bhebhi Ndiyo imwe yeakanakisa mubatanidzwa kune avo vanorwara nehypertension kana vari kutsvaga kuvandudza maitiro avo emitambo. Zvidzidzo zvakawanda zvinoratidza kuti, muchimiro chejusi kana kuti smoothie, inoderedza BP uye inowedzera kutsungirira mumuviri, kunze kwekuderedza kuneta uye kukurumidza kupora.
Zvimwe zvakakosha zvinobatsira: digestive system, chiropa uye nezvimwe
El yakakwira fiber zvemukati Beetroot inobatsira kudzora mafambiro emukati uye kuchengetedza hutano hwebhakitiriya maruva, ayo akakosha pakugaya uye immune system. Inobatsirawo kudzivirira uye kubvisa kuvimbiswa nekunyorovesa laxative effect.
El hierro and the vhitamini C shandai pamwe chete kuvandudza kunyura kwechicherwa ichi, kuva sarudzo yakanakisa yekudzivirira kupererwa neropa - kunyanya kune vanhu vane tsika yekusakwana kana kuwedzera zvinodiwa, sevakadzi vezera rekubereka. Mupiro we betaine uye mamwe makomisheni anofarira iyo kushanda kwechiropa uye detoxification yemuviri, zvichiita kuti metabolism iwedzere uye inobatsira kubvisa muchetura wakaungana.
Benefits paganda, maziso uye uropi
Izvo zvinovaka muviri zviripo mubeet, senge beta-carotenes, vitamini C uye antioxidants, kutora chikamu mukudzivirira nekuvandudzwa kweganda, zvichibatsira kuti rirambe rakanyorova, hydrated uye duku. provitamin A iyo carotenes inotorwa kubva inokurudzira hutano hwemaziso, kuderedza njodzi yekatari uye matambudziko ekuona ane zera. Mukuwedzera, kuvandudzwa kwecerebral blood flow kunokurudzira kuisa pfungwa, chiyeuchidzo uye cognitive basa pamatanho ose oupenyu.
Beet yakabikwa kana yakabikwa? Chii chiri nani?
Iri mbiri shanduro dzinopa mabhenefiti, kunyangwe paine misiyano midiki:
- Beet mbishi: Inochengeta mavhitamini asinganzwe kupisa, akadai sevhitamini C. Yakanakira muto, masaradhi, uye masmoothie anosimbisa simba.
- Beetroot yakabikwa: Zviri nyore kugaya, inopfavisa fiber uye inotsvedzerera kunaka, zvichiita kuti ive yakakwana kune makirimu, purees, kana soups.
Zvinokurudzirwa kuchinjana pakati pezviviri izvi, uchitora mukana wehunhu hweumwe neumwe zvinoenderana neresipi uye kushivirira kwekugaya.
Mazano ekubatanidza beet muhupenyu hwako hwezuva nezuva
Nekuda kwekunaka kwavo kwakasiyana uye kuita kwakasiyana-siyana, beet inogona kuverengerwa mukudya kwako munzira dzakawanda, inotapira uye inonaka. Mamwe mazano anoshanda uye anonaka anosanganisira:
- Salads: Yakagayiwa mbishi, yakachekwa, kana kuchekwa. Akabatana zvakanaka neshizi nyoro, nzungu, basil, kana avocado.
- Energy shakes uye smoothies: Yakasanganiswa nebhanana, apuro, sipinachi, michero, karoti, orenji, yogati kana zvinwiwa zvemuriwo.
- Creams uye soups: Muchimiro chinopisa kana chinotonhora (gazpacho style), inogona kunakidza nekubata kwekokonati.
- Muto: Nemaranjisi, celery, apuro, karoti kana ginger.
- Baked chips: Imwe nzira ine hutano uye ine mavara kune mabhegi snacks.
- Hummus kana yemiriwo burgers: Kuti uvape mamwe mavara, kunaka uye juiciness.
- Yakaviriswa: Mu "kvass" mapikicha emhando yekutora mukana weiyo probiotic mabhenefiti.
- Healthy Desserts: Mumakeke, ice cream kana puddings nemichero yakatsvuka nebhanana.
Sanganisa beet mumabikirwo ako uye ubatsirwe kubva kune yavo zvinovaka muviri.Kusiyana-siyana uye kusika mukushandisa kwavo kunosimudzira mhedzisiro yavo inobatsira pahutano hwako nesimba.
Simba-inosimudzira beet smoothie uye yekunwa mabikirwo: nhanho nhanho
Unoshinga kuiedza mu smoothies here? beetroot drink Ndiyo imwe yedzakanyanya kufarirwa nzira dzekutora mukana wekuita kwayo kunopa simba. Heano akati wandei akareruka mazano aunogona kugadzirisa kune zvaunofarira uye zvaunoda:
Classic yakabikwa beet uye bhanana smoothie
- 1 beet yakabikwa uye yakasvibiswa
- 1 bhanana rakaibva
- 1 kapu yega yega kana yemiriwo yogurt
- 1/2 mukombe wemukaka (mhuka kana miriwo)
- Uchi kana sweetener kuravira (optional)
- aizi kuravira
Sanganisa zvese zvinongedzo mublender kusvika zvinyoro uye ushumire chilled. Iwe unogona kuwedzera sipinashi itsva kana blueberries kune zvimwe zvinovaka muviri uye zvinonaka.
Beet, karoti uye apple smoothie
- 1 beet yakasvibirira (yakanyatsoshambidzwa uye yakasvibiswa)
- 2 epakati karoti
- 1 apuro
- 1-2 magirazi emvura kana chaiwo orange juice
Sanganisa zvese pamwe chete, kugadzirisa huwandu hwemvura zvichienderana nekuti iwe unofarira mutete kana mukobvu. Iyi smoothie inopa kuwedzera kwakasimba kwemavhitamini uye fiber, yakanakira kudya kwemangwanani kana mushure mekurovedza muviri.
Beetroot, celery uye ginger simba muto
- 1 beet
- 1 celery twig
- Chidimbu chidiki cheginger nyowani
- Muto we 1 orenji
- Optional: Apple kana karoti
Yakakwana kune avo vanotsvaga a inomutsiridza mhedzisiro pasina caffeine kana additivesIwe unogona kugadzirira muto uyu mune juicer kana blender, uchiseta pulp kana uchida muto mutete.
Zvisikwa zvakasiyana-siyana uye mazano ekugadzirira
- Nemapuroteni: Wedzera chimedu cheprotein poda kushandura shake yako kuita a post-workout restorative.
- Nemichero yemusango: Strawberries, blueberries kana blackberries inowedzera antioxidants uye kubata kunozorodza.
- Nekokonati kana oat mukaka: Zvechinwiwa chakapfava, chinogaya, chezvirimwa.
- Ne avocado: Kana iwe uchitsvaga kuwedzera creaminess uye ane hutano mafuta.
Rangarira, iyo bhebhi Haingobatanidzi zvakanaka nemichero inotapira: ginger, sinamoni, maranjisi, uye celery vanobatana kuti vawedzere kunakidza. Kana kuravira kwevhu kusingakutenderi iwe pakutanga, sanganisa neorenji kana muto weapuro kuti unyoro.
Kukanganisa kwezvakatipoteredza uye kurima kwakasimba kwebeet
Imwe pfungwa inofarira ndeyekuti bhebhi es imwe yemiriwo ine yakaderera yezvakatipoteredza kukanganisa mukati mezvirimwa zvakajairika. Inopindirana zvakanaka nemhando dzevhu dzakasiyana, inoda mishonga yezvipembenene nemafetireza mashoma pane mimwe miriwo, uye inotobudirira muivhu risina kuorera.
Sarudza ku inokura munharaunda uye mwaka beet Inobatsira kuderedza carbon footprint uye inotsigira vagadziri vemunharaunda. Uyezve, kurima kwayo organic kwakajairika, zvichikutendera kuti unakirwe nemabhenefiti ayo uchidzivirira masara emakemikari ezvakajairwa zvigadzirwa.
Mazano anoshanda ekushandisa zuva nezuva
Kuti unakidzwe nekubatsirwa kwebeet, sanganisira a mugove wezuva nezuva kana kuti migove yakawanda yevhiki nevhiki mune yako menyu, kuchinjanisa mabikirwo uye nzira dzekugadzirira. Hazvina kudikanwa kuti uwedzere (hazvikurudzirwi kunwa zvinopfuura rimwe girazi resmoothie pazuva), asi zvinokurudzirwa kuisanganisira mundiro dzako dzenguva dzose.
Kana usati wambozviedza, tanga nemari shoma uye uende nayo nemichero inotapira kana majusi kuti unyorovedze kunaka. Uye kana uri mutambi kana uchida a Imwezve simba rinowedzera pasina caffeine, iyo beetroot smoothie yakanaka pamberi kana mushure mekuita maekisesaiziIwe unozoona kuvandudzwa kwesimba rako uye kupora.
La bhebhi Yakawana mukurumbira wayo sechikafu chepamusoro pane kwayo kwayo: inonaka, inotengeka, iri nyore kugadzirira, uye yakazara nemakomisheni anotsigira moyo wako, ganda, huropi, kugaya, uye immune system. Shingai kuyedza nesmoothies, muto, makirimu, machipisi, masaradhi, uye kunyangwe madhirita ane hutano; iwe unowana zvese izvo mudzi uyu unogona kukupa iwe mune zvese zvinonaka uye simba.