Dave Parker
ʻO Beetroot, ʻike ʻia hoʻi ʻo beetroot, Rahne a i ʻole Ranne, aia i ka wā ʻoi loa i ke kau anuanu a hiki ke loaʻa i nā mana he nui ma kā mākou mau papa. Ma ke ʻano botanika, no ka ʻohana goosefoot ka beetroot, e like me ka chard a me ke kō. Ua ʻike mua ka poʻe Helene kahiko e pili ana i ka mana hoʻōla o ka beetroot hihiu (ka mea mua o ka beetroot) a hoʻohana iā ia e kūʻē i ka ʻili ʻili a me nā maʻi maʻi. ʻAʻole hiki i nā kenekulia 19 a me 20 ka ulu ʻana o nā ʻuala mānoanoa a mākou i ʻike ai ma kēia ʻāina a mākaukau no ka ʻai ʻana. ʻO ka beetroot kahi mea kanu hoʻoilo a hiki ke mālama maikaʻi ʻia i ke anuanu a me ka pōʻeleʻele. Ma ʻaneʻi ʻoe e ʻike ai i ke kumu i kūpono ai ka poʻe Helene i ka hoʻohana ʻana i ka ʻuala liʻiliʻi i mea lapaʻau a me ka mea e ola ai.
Hoʻohaʻahaʻa ka Beetroot i ke koko
ʻAʻole maikaʻi wale ka beetroot, he hopena maikaʻi nō hoʻi i ko mākou koko koko. ʻO ke kumu o kēia ka nui o ka nitrate o ka beet. Hoʻoulu ka Nitrite i ka hoʻokumu ʻana o ka nitrogen monoxide a hoʻomāhuahua i nā kīʻaha koko. ʻO ka hopena: hiki ke lawe maikaʻi ʻia ka oxygen a me nā meaʻai a hāʻule ke koko.
Ua hōʻoia ʻia kēia hopena i nā haʻawina like ʻole, e like me kahi haʻawina 2012 i paʻi ʻia ma ka Nutrition Journal. Ua hōʻike ʻia nā hopena e pili ana i ka liʻiliʻi o 1-2 mau aniani o ka wai beetroot e pili pono i ke koko. I nā poʻe maʻi i loaʻa i ke koko kiʻekiʻe, ua ʻike ʻia kahi hāʻule ʻana o ke koko ma hope o ʻekolu mau hola, piʻi ma hope o ʻeono mau hola a hiki i 24 mau hola.
Pono e hoʻomaopopo ʻia ʻaʻole pono e ʻai i nā pēpē a me nā poʻe i maʻa i ka pōhaku ʻāʻī. Pili kēia i nā mea ʻē aʻe: e ʻoluʻolu e kiʻi iā ia!
Maikaʻi no kā mākou ʻoihana cardiovascular
ʻO ka beetroot ka waihoʻoluʻu eponymous i ka dye betanin, kahi i hoʻohana ʻia ma ke ʻano he kala meaʻai maoli. E like me ka betaine, pili kēia i nā mea i kapa ʻia he flavonoids (ʻo ia hoʻi nā antioxidants), nona ka hopena anti-inflammatory, hoʻohaʻahaʻa i ke koko a me ka hopena antithrombotic. Me ka B vitamin folate, hoʻohaʻahaʻa ka betaine i ke kiʻekiʻe o ka cholesterol i loko o ke koko a hiki ke pale i nā maʻi arterial a me ka maʻi cardiovascular. Loaʻa i kēlā me kēia kanaka olakino kahi pae haʻahaʻa o ka homocysteine i kā mākou plasma koko. ʻO kēia amino acid i kekahi manawa i kapa ʻia ʻo ia he cell toxin a, i nā kiʻekiʻe kiʻekiʻe, hiki ke alakaʻi i ka pōʻino vascular a no laila ka maʻi puʻuwai. Eia kekahi, ʻo ka hui pū ʻana o ka folate a me ka betaine i loko o ka beetroot kōkua, hiki ke pale aku i ka pilikia o ka puʻuwai puʻuwai.
Kōkua me ka anemia a he hopena koko
No nā kenekulia, ua hoʻohana ʻia ka beetroot i mea lapaʻau no ka anemia. No ka mea, ʻo ka folate i loko o ia mea, me ka nui o ka hao o ka beetroot, ua komo nui i ka hoʻokumu ʻana i nā ʻāpana koko ʻulaʻula. No laila, ʻo ka ʻai ʻana i ka beetroot he hopena koko. Loaʻa i ka 200 grams o ka ʻulaʻula ʻulaʻula he 166 micrograms o ka folic acid a me 1.8 milligrams o ka hao. Ma muli o ka makahiki a me ke kāne, ua uhi ʻia kēia i ka hapalua o ka pono o ka waikawa folic o ke kanaka makua a me 18% o ka ʻai hao i ʻōlelo ʻia e ka DGE.
Pono ka folic acid no ka mahele ʻana o ke cell, ka hoʻokumu ʻana o ka cell a me ka hana hou ʻana a me ka hoʻokumu ʻana i ke koko. Pono nā wāhine hāpai e hōʻoia i ka loaʻa ʻana o ka waikawa folic, no ka mea, ʻo ka nele o ka folic acid e hiki ke alakaʻi i ka hāʻule ʻole a me ka hānau hānau ʻana, nā malformations a me ka lohi o ka ulu ʻana o ka embryo.
Hoʻomaha ka Beetroot i ke ake
Hāʻawi pū ka betaine i kahi hopena maikaʻi ʻē aʻe o ka beetroot: hoʻomaha ia i ke ake a kākoʻo iā ia i ka hoʻopau ʻana i nā toxin. Ma kekahi ʻaoʻao e hoʻoikaika ʻo betaine i ka hana o nā pūnaʻi ate a ma kekahi ʻaoʻao e hoʻoikaika i ka gallbladder a mālama i ke olakino bile. Ma kahi haʻawina ʻo Cambridge University i ka makahiki 2013, ua hōʻike ʻia ka wai beetroot e pale aku i ka pōʻino o ka ate i hoʻokomo ʻia i ka nitrosamine a hoʻonui i ka hana o kekahi mau enzyme e pili ana i ka metabolism. Hoʻohui ʻia i kēia ka hopena hoʻohaʻahaʻa cholesterol, kahi e alakaʻi ai i ka hōʻemi ʻana i ka momona i hōʻiliʻili ʻia i loko o ke ake.
Pale nā antioxidants i nā maʻi maʻi
Loaʻa i ka beetroot kahi kiʻekiʻe o nā antioxidants, ʻoi loa ka betaine. Kōkua nā antioxidants i kā mākou mau cell e pale iā lākou iho mai ke kaumaha oxidative. Hoʻokumu ʻia kēia e nā radical manuahi a hoʻokumu i nā pūhui oxygen reactive e pili ana i ka ulu ʻana o ka maʻi kanesa a me nā maʻi cardiovascular. Hoʻokumu ʻia a hoʻonui ʻia paha ke koʻikoʻi oxidative e nā hopena e like me ka radiation UV, ka mahu a i ʻole ka lāʻau lapaʻau a alakaʻi i ka pōʻino o ke kelepona. ʻO nā antioxidants, ma ka ʻaoʻao ʻē aʻe, he hopena anti-inflammatory a hiki ke pale i nā maʻi ʻeha e like me ka hānō, arthritis, gout a pale paha i nā maʻi non-inflammatory e like me arteriosclerosis, Alzheimer a i ʻole Parkinson's.
ʻO ka meaʻai kūpono no ka poʻe haʻuki
He mea paʻakikī loa ke manaʻoʻiʻo i kēia manawa e loaʻa ka hopena o ka ʻuala liʻiliʻi i kā mākou hana i nā haʻuki. Akā ʻo kēia kahi e pāʻani hou ai ka nitrate i ʻōlelo ʻia: Ma muli o kāna hopena vasodilating, lawe ʻia ka oxygen i nā ʻiʻo a hoʻemi ʻia ka ukana ma ka puʻuwai. Ua hōʻoia ʻia kēia e kekahi mau haʻawina. Hiki i nā mea pāʻani kiʻekiʻe ke holo a hiki i 3% ʻoi aku ka wikiwiki a ʻo ka poʻe kaʻa kaʻa i ka 4% wikiwiki. No laila, inā makemake ʻoe e hilinaʻi i ka doping kūlohelohe no ka ʻāpana haʻuki e hiki mai ana, pono ʻoe e inu i ʻelua mau aniani o ka wai beetroot i kekahi mau hola ma mua i mea e loaʻa ai ka ʻike kiʻekiʻe o ka nitrate i ke kino.
Mālama i ko mākou lolo ke kūpono i ka wā ʻelemakule
ʻAʻole pili wale ka nitrate i ko mākou ikaika ʻiʻo, akā i ko mākou lolo. Hoʻoikaika pū ʻia ke kahe o ke koko e nā kīʻaha koko i hoʻopalahalaha ʻia. He mea koʻikoʻi kēia i ka wā ʻelemakule, no ka mea, ʻo ia ka mea e hoʻoholo ai i ka metabolism a me ka hana nerve. Ma ke Kulanui o Wake Forest ma North Carolina (2016), ua inu nā poʻe ma luna o nā makahiki he 69 i ka wai beetroot i kēlā me kēia lā no hoʻokahi pule. ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka nitrate ua hōʻike ʻia e hoʻonui i ke kahe o ke koko i ka mea keʻokeʻo ma ka lobe mua o ka lolo. Inā maikaʻi ʻole kēia ʻāpana me ke koko, hiki i ka dementia ke hopena. Eia kekahi, ʻoi aku ka maikaʻi o ka noʻonoʻo ʻana a me nā mākau hoʻonohonoho i ka hopena o ka meaʻai i loko o ka nitrate.
Kākoʻo ka fiber i ka ʻōpū o ka ʻōpū
Loaʻa i ka Beetroot ka nui o ka fiber dietary. ʻAʻole hiki i ka mea e pili ana i ka meaʻai olakino ke pale i ke kumuhana o ka fiber. He mea koʻikoʻi lākou no ko mākou olakino a pale iā mākou mai ka momona, ka maʻi diabetes, ke koko kiʻekiʻe a me ka puʻuwai puʻuwai. Hoʻopaʻa lākou i ka manaʻo ʻoluʻolu mau loa a kākoʻo i ka hana ʻōpū. ʻO ka ʻai mau ʻana i ka beetroot maka a i kuke ʻia paha hiki ke hōʻemi i ka hopena o ka constipation, hemorrhoids a i ʻole diverticulitis. ʻAʻole kākoʻo wale ka beet ʻeleʻele i kā mākou digestive tract, akā pale pū kekahi i ka makemake.
