Dave Parker
I-Beetroot, eyaziwa ngokuba yi-beetroot, i-Rahne okanye i-Ranne, ikwixesha lonyaka ngokukodwa ngexesha elibandayo kwaye inokufumaneka kwiinguqulelo ezininzi kwiipleyiti zethu. Ngokwenzululwazi, i beetroot, njenge chard kunye neswekile beet, yeyentsapho ye goosefoot. AmaGrike amandulo ayesele esazi ngamandla okuphilisa e-beetroot yasendle (eyandulela i-beetroot) kwaye ayisebenzisa ngokuchasene nokudumba kwesikhumba kunye nezifo ezosulelayo. Kwakungekho kwi-19 kunye ne-20 yenkulungwane apho ii-tubers ezinzima esizaziyo kweli lizwe zakhuliswa kwaye zilungiselelwe ukusetyenziswa. I-beetroot yimifuno yasebusika kwaye ingagcinwa kakuhle kwindawo epholileyo nemnyama. Apha unokufumanisa ukuba kutheni amaGrike ayelungile ukusebenzisa i-tuber encinci njengeyeza kwaye yintoni eyenza ibe nempilo.
IBeetroot yehlisa uxinzelelo lwegazi
I-beetroot ayibonakali nje kakuhle, nayo inefuthe elihle kuxinzelelo lwegazi. Isizathu salokhu ngumxholo ophezulu we-nitrate we-beet. I-Nitrite ivuselela ukubunjwa kwe-nitrogen monoxide kwaye ibangela ukuba imithambo yegazi ivuleke. Isiphumo: ioksijini kunye nezondlo zinokuthuthwa ngcono kwaye uxinzelelo lwegazi luyehla.
Esi siphumo sele siqinisekisiwe kwizifundo ezahlukeneyo, ezifana nophando lwe-2012 olupapashwe kwi-Nutrition Journal. Iziphumo zibonise ukuba i-1-2 iglasi yejusi ye-beetroot ichaphazela ngokuthe ngqo uxinzelelo lwegazi . Kwizigulane ezinoxinzelelo lwegazi oluphezulu, ukwehla okubonakalayo koxinzelelo lwegazi kwenzeka emva kweeyure nje ezintathu, ukunyuka emva kweeyure ezintandathu kwaye kuthatha iiyure ezingama-24.
Kufuneka kuqatshelwe ukuba iintsana kunye nabantu abajongene namatye ezintso akufanele badle i-beetroot. Oku kulandelayo kusebenza kwezinye: zive ukhululekile ukufikelela kuyo!
Ilungele umsebenzi wethu wentliziyo
Ibeetroot ifumana umbala wayo ongaziwa kwidayi yebetanin, ekwasetyenziswa njengombala wendalo wokutya. Njenge-betaine, oku kukwakwinto ebizwa ngokuba yi-flavonoids (okt i-antioxidants), ene-anti-inflammatory, i-blood pressure-ukwehlisa kunye ne-antithrombotic effect. Kunye ne-B vitamin folate, i-betaine yehlisa inqanaba le-cholesterol egazini kwaye inokuthintela izifo zemithambo kunye nentliziyo. Wonke umntu osempilweni unenqanaba eliphantsi le-homocysteine kwiplasma yegazi lethu. Le amino acid ngamanye amaxesha ikwabizwa ngokuba yityhefu yeseli kwaye, ekugxininiseni okuphezulu, inokukhokelela kumonakalo wemithambo kwaye ngenxa yoko nesifo sentliziyo. Apha, kwakhona, indibaniselwano ye-folate kunye ne-betaine kwi-beetroot iyanceda, enokuthi ithintele ingozi yokuhlaselwa yintliziyo.
Inceda nge-anemia kwaye inomphumela wokwenza igazi
Kangangeenkulungwane, i-beetroot ibisetyenziswa njengeyeza le-anemia. Ngenxa yokuba i-folate iqulethe , kunye nomxholo ophezulu wesinyithi we-beetroot, ibandakanyeka kakhulu ekubunjweni kweeseli ezibomvu zegazi. Ngoko ke, ukusetyenziswa kwe-beetroot kunempembelelo yokwenza igazi. I-200 grams ye-tuber ebomvu sele iqulethe i-166 micrograms ye-folic acid kunye ne-1.8 milligrams yensimbi. Ngokuxhomekeke kwiminyaka kunye nesini, oku sele kubandakanya isiqingatha semfuno ye-folic acid yomntu omdala kunye ne-18% ye-iron ethathwa yi-DGE.
I-Folic acid iyimfuneko kukwahlukana kweeseli, ukubunjwa kweeseli kunye nokuhlaziywa kwakhona kunye nokwakhiwa kwegazi. Abasetyhini abakhulelweyo ngokukodwa kufuneka baqinisekise ukuba bafumana i-folic acid eyaneleyo, kuba ukungabikho kwe-folic acid kunokukhokelela ekuphuphumeni kwezisu kunye nokuzalwa kwangaphambi kwexesha, ukungahambi kakuhle kunye nokunciphisa ukukhula kwe-embryo.
IBeetroot iyasikhulula isibindi
I-betaine yomlingo inika enye isiphumo esimangalisayo se-beetroot: ikhulula isibindi kwaye iyasixhasa ekupheliseni i-toxin. Ngakolunye uhlangothi i-betaine ivuselela umsebenzi weeseli zesibindi kwaye kwelinye icala iqinisa i-gallbladder kwaye igcina i-bile ducts iphilile. Kuphononongo lwe-2013 yeYunivesithi yaseCambridge, ijusi ye-beetroot yaboniswa ukukhusela umonakalo wesibindi owenziwe yi-nitrosamine kunye nokwandisa umsebenzi we-enzymes ethile ejongene ne-metabolism. Ukongezwa kule nto yimpembelelo yokunciphisa i-cholesterol, ekhokelela ekunciphiseni kwamafutha aqokelelwe esibindi.
Ii-Antioxidants zikhusela izifo ezingapheliyo
I-Beetroot nayo inoxinaniso oluphezulu lwe-antioxidants, ngakumbi i-betaine. Ii-Antioxidants zinceda iiseli zethu ukuba zizikhusele kuxinzelelo lwe-oxidative. Oku kubangelwa ii-radicals zamahhala kwaye zenza i-oksijeni esebenzayo kakhulu ehambelana nokuphuhliswa komhlaza kunye nezifo zentliziyo. Uxinzelelo lwe-oxidative lubangelwa okanye lukhawuleziswe ziimpembelelo ezifana nemitha ye-UV, ukukhupha umsi okanye amayeza kwaye kukhokelela kumonakalo weseli. I-Antioxidants, ngakolunye uhlangothi, inefuthe elichasayo kwaye inokuthintela izifo ezivuthayo ezifana ne-asthma, i-arthritis, i-gout okanye ukukhusela izifo ezingapheliyo ezifana ne-arteriosclerosis, i-Alzheimer's okanye i-Parkinson.
Ukutya okufanelekileyo kubadlali
Kunzima ngokwenene ukukholelwa ukuba i-tuber encinci kufuneka ngoku ibe nefuthe ekusebenzeni kwethu kwezemidlalo. Kodwa apha kulapho i-nitrate esele ikhankanyiwe iphinda idlale kwakhona: Ngenxa yempembelelo yayo ye-vasodilating, i-oksijini eninzi ihanjiswa kwiimisipha kwaye umthwalo entliziyweni uyancitshiswa. Oku sele kuqinisekisiwe zizifundo ezininzi. Iimbaleki ezikumgangatho ophezulu zikwazile ukubaleka ukuya kuthi ga kwi-3% ngokukhawuleza kwaye abakhweli beebhayisikile bakhwele ukuya kuthi ga kwi-4% ngokukhawuleza. Ke ukuba ufuna ukuthembela kwi-doping yendalo kwiyunithi yezemidlalo elandelayo, kuya kufuneka usele iiglasi ezimbini zejusi ye-beetroot kwiiyure ezimbalwa kwangaphambili ukuze ufezekise eyona nto iphezulu ye-nitrate emzimbeni.
Igcina ingqondo yethu ilungile naxa sele sikhulile
I-Nitrate ayichaphazeli kuphela amandla ethu emisipha, kodwa kunye nengqondo yethu. Ukuhamba kwegazi ebuchotsheni nako kukhuthazwa yimithambo yegazi enwebileyo . Oku kubaluleke ngakumbi ekwaluphaleni, njengoko kumisela ingqondo yethu yemetabolism kunye nomsebenzi wemithambo-luvo. KwiYunivesithi yaseWake Forest eNorth Carolina (2016), izifundo ezineminyaka engama-69 zisela ijusi ye-beetroot yonke imihla ngeveki. Ukutya ukutya okuphezulu kwi-nitrate kuboniswe ukwandisa ukuhamba kwegazi kumbandela omhlophe kwi-lobe yangaphambili yengqondo. Ukuba le ndawo ayibonelelwanga kakuhle ngegazi, kunokukhokelela kukuphazamiseka kwengqondo. Ukongezelela, ukugxila okungcono kunye nezakhono zombutho kwaba ngumphumo wokutya okune-nitrate.
Ifayibha ixhasa umgudu wesisu
Ibeetroot ikwanefiber eninzi yokutya. Nabani na ojongene nokutya okunempilo akakwazi ukuphepha isihloko sefiber. Zibalulekile kwimpilo yethu kwaye ziyasikhusela ekutyebeni, kwisifo seswekile, kuxinzelelo lwegazi kunye nokuhlaselwa yintliziyo. Baqinisekisa ukuvakalelwa kwexesha elide lokuhlutha kunye nokuxhasa umsebenzi wamathumbu. Ukusetyenziswa rhoqo kwe-beetroot eluhlaza okanye ephekiweyo kunokunciphisa umngcipheko wokuqunjelwa, i-hemorrhoids okanye i-diverticulitis. I-beet emnyama ayixhasi nje kuphela i-digestive tract, kodwa iphinde ithintele izifiso.
