A beetroot sha Ya zama ɗaya daga cikin shahararrun zaɓuɓɓuka ga waɗanda ke neman ƙara kuzari, launi, da lafiya ga abincinsu na yau da kullun. Ko a cikin nau'i na girgiza, ruwan 'ya'yan itace, ko santsi, beets suna mamaki ba kawai tare da launin ja mai haske ba, har ma tare da fa'idodi masu yawa. amfanin abinci mai gina jiki da kuma iya aiki a cikin girke-girke masu kuzari waɗanda suka dace da kowane lokaci na rana.
A cikin wannan labarin za ku sami cikakken yawon shakatawa na duk Abubuwan beets, fa'idodin lafiyar su, mafi kyawun hanyoyin cinye su, da dabarun girke-girke don jin daɗin cikakkiyar damarsa. Idan kuna mamakin dalilin da yasa yawancin 'yan wasa, masana abinci mai gina jiki, da masu sha'awar lafiya ke haɗa shi a cikin menus, ci gaba da karantawa saboda za mu gaya muku komai dalla-dalla.
Beetroot: asali da halaye na babban tushen
La gwoza (Beta vulgaris) shine a tushen kayan lambu Ya yi fice don tsananin launin shuɗi ko ja, kodayake akwai nau'ikan fari da rawaya. 'Yan asalin ƙasar Bahar Rum na Turai kuma ana noma su sosai a Faransa da Italiya, ɗanɗanon sa yana da banbanci, mai daɗi tare da bayanan ƙasa, kuma ƙaƙƙarfan rubutun sa mai ɗanɗano yana da kyau a cikin ɗanyen da dafaffen girke-girke.
Kuma aka sani da beetroot o beetroot Dangane da yankin, ana jin daɗin beetroot tun zamanin da, ba kawai a dafa abinci ba har ma a cikin magungunan gargajiya don sanannun kaddarorinsa. mai kuzari da tsarkakewa Properties.
Menene ya sa wannan kayan lambu ya zama na musamman? Su abun da ke ciki na abinci mai gina jiki Yana da gem na gaske: yana da mahimmancin tushen bitamin, ma'adanai, antioxidants da mahadi na musamman irin su karasani, alhakin launi da yawancin halayensa masu lafiya.
Abincin abinci mai gina jiki: hadaddiyar giyar kayan abinci mai mahimmanci
Wadatar beets yana da ban sha'awa. A kowace gram 100, yana samar da kusan 43 kcal, sanya shi zaɓi mai sauƙi tare da low mai abun ciki (01g) amma high a cikin fiber (2,8 g), carbohydrates masu saurin assimilation da sukari na halitta (musamman sucrose).
Daga cikin ma'adanai nata akwai: potassium (mahimmanci ga tsarin zuciya da jijiyoyin jini), magnesium, iron, aidin da adadi mai mahimmanci bitamin na rukunin B (B1, B2, B3, B6, folic acid). Bugu da kari, yana bayar da a ban sha'awa kashi na bitamin C, musamman idan an sha danye.
Wasu daga cikin abubuwan da suka fi ban sha'awa kuma marasa amfani a cikin sauran kayan lambu sune:
- Betalains: pigments antioxidant masu ƙarfi sosai.
- Betaine: phytonutrients mai mahimmanci ga hanta da lafiyar zuciya.
- Nitrates: nitric oxide precursors, mabuɗin don inganta wurare dabam dabam da kuma juriyar wasanni.
Shin kuna son yin amfani da duk waɗannan abubuwan gina jiki? Mahimmanci, musanya tsakanin dafaffe da ɗanyen beets, saboda dafa abinci na iya ɗan rage bitamin C, amma yana sauƙaƙa su narkewa da laushi.
Antioxidant da anti-mai kumburi Properties na beets
Daya daga cikin manyan halaye na beetroot yana cikin ta high antioxidant iko, godiya ga betalains da bitamin C. Yin amfani da shi akai-akai yana taimakawa neutralize free radicals, Waɗannan ƙananan "dodanni" da ke da alhakin tsufa da kuma lalacewar salula wanda zai iya haifar da cututtuka masu lalacewa.
Nazarin kwanan nan suna sanya beets a cikin tsire-tsire goma tare da mafi girman aikin antioxidant. Bugu da ƙari, yana taimakawa wajen rigakafin matsalolin zuciya da jijiyoyin jini, ciwon daji, rashin fahimta da cututtuka na yau da kullum.Betaine, wanda ke cikin adadi mai kyau, yana aiwatar da aiki anti-mai kumburi da hanta kariya, yana taimakawa wajen daidaita homocysteine da kuma daidaita fats a cikin wannan muhimmin sashin jiki. Haɗin antioxidants da phytonutrients suna sanya beets abinci mai amfani musamman don ƙarfafa lafiya daga ciki.
Beetroot da tsarin zuciya na zuciya: makamashi da kariya
La gwoza Yana da daraja sosai don sa iya inganta lafiyar zuciya da jijiyoyin jiniWannan ya samo asali ne saboda dukiyar ta nitrates na halitta, wanda jiki ya canza zuwa nitric oxideWannan gas, mai mahimmanci ga jikin mutum, yana da aiki sau uku:
- Vasodilator: yana sassautawa kuma yana faɗaɗa hanyoyin jini, inganta kwararar jini da hawan jini.
- Neurotransmitter: yana inganta sadarwa tsakanin neurons da aikin kwakwalwa.
- Inganta tsoka: yana ƙara yawan samar da iskar oxygen zuwa tsokoki, inganta aikin aiki da juriya na jiki.
Duk wannan, da gwoza Yana ɗaya daga cikin mafi kyawun abokan ga waɗanda ke fama da hauhawar jini ko kuma suna neman haɓaka aikinsu na motsa jiki. Nazarin da yawa sun nuna cewa, a cikin nau'i na ruwan 'ya'yan itace ko smoothie. yana rage hawan jini kuma yana kara juriya na jiki, baya ga rage gajiya da saurin farfadowa.
Wasu fa'idodi masu mahimmanci: tsarin narkewa, hanta da ƙari
El babban abun ciki na fiber Beetroot yana taimakawa wajen daidaita jigilar hanji da kuma kula da flora mai lafiya, wanda ke da mahimmanci ga narkewa da tsarin rigakafi. Hakanan yana taimakawa hanawa da sauke maƙarƙashiya tare da sakamako mai laushi mai laushi.
El baƙin ƙarfe da kuma bitamin C a yi aiki tare don inganta sha wannan ma'adinai, kasancewa kyakkyawan zaɓi don hana anemia - musamman a cikin mutanen da ke da rashi ko ƙara yawan buƙatu, irin su matan da suka kai shekarun haihuwa. Gudunmawar betaine da sauran mahadi ni'ima da aikin hanta da detoxification na jiki, yana ba da gudummawa ga ingantaccen metabolism kuma yana taimakawa kawar da gubobi da aka tara.
Amfanin fata, gani da kwakwalwa
Abubuwan gina jiki da ke cikin beets, kamar beta-carotene, bitamin C da antioxidants, shiga cikin kariya da sake farfadowa na fata, yana taimakawa wajen kiyaye shi mai laushi, mai ruwa da ƙarami. provitamin A wanda ake samun carotene daga gare shi yana inganta lafiyar ido, yana rage haɗarin cataracts da matsalolin hangen nesa da suka shafi shekaru. Bugu da kari, ingantaccen kwararar jini na kwakwalwa yana inganta maida hankali, ƙwaƙwalwar ajiya da aikin fahimi a kowane mataki na rayuwa.
Danye ko dafaffen beets? Wanne ya fi kyau?
Duk nau'ikan biyu suna ba da fa'idodi, kodayake akwai ƙananan bambance-bambance:
- Danyen beets: Yana riƙe ƙarin bitamin masu saurin zafi, kamar bitamin C. Yana da kyau ga ruwan 'ya'yan itace, salads, da smoothies masu haɓaka kuzari.
- Beetroot da aka dafa: Yana da sauƙi don narkewa, yana laushi zaren kuma yana santsi dandano, yana mai da shi cikakke ga creams, purees, ko miya.
Yana da kyau a musanya tsakanin su biyun, tare da cin gajiyar halayen kowanne bisa ga girke-girke da haƙurin narkewa.
Ra'ayoyin don haɗa beets cikin rayuwar yau da kullun
Saboda daɗaɗɗen ɗanɗanon su da haɓaka, ana iya haɗa beets a cikin abincin ku ta hanyoyi da yawa, duka mai daɗi da daɗi. Wasu ra'ayoyi masu amfani da dadi sun haɗa da:
- Salati: Danyan danye, yankakken, ko yankakken. Haɗa da kyau tare da cuku mai laushi, kwayoyi, Basil, ko avocado.
- Energy shakes da smoothies: Gauraye da ayaba, apple, alayyahu, berries, karas, orange, yogurt ko abubuwan sha.
- Creams da miya: A cikin nau'i mai zafi ko sanyi (style gazpacho), zai iya zama dadi tare da tabawa na kwakwa.
- Juice: Tare da orange, seleri, apple, karas ko ginger.
- Gasasshen guntu: Madadin lafiyayyan kala kala zuwa kayan ciye-ciye masu jaka.
- Hummus ko kayan lambu burgers: Don ba su ƙarin launi, dandano da juiciness.
- Haki: A cikin salon "kvass" pickles don cin gajiyar fa'idodin probiotic.
- Kayan zaki masu lafiya: A cikin kek, ice creams ko puddings tare da jajayen 'ya'yan itace da ayaba.
Haɗa beets a cikin girke-girke kuma ku amfana daga abubuwan gina jiki.Daban-daban da kerawa a cikin amfani da su za su haɓaka tasirin su masu fa'ida akan lafiyar ku da kuzari.
Ƙarfafa kuzarin gwoza smoothie da girke-girke na sha: mataki-mataki
Kuna kuskura ku gwada shi a cikin santsi? abin sha na beetroot Yana ɗaya daga cikin shahararrun hanyoyin da za a yi amfani da fa'idar tasirin sa mai kuzari. Anan akwai ra'ayoyi masu sauƙi da yawa waɗanda zaku iya keɓancewa don abubuwan da kuke so da buƙatunku:
Classic dafaffen gwoza da ayaba smoothie
- 1 dafaffe da bawon gwoza
- Banana 1 cikakke
- 1 kofin na halitta ko kayan lambu yogurt
- 1/2 kofin madara (dabba ko kayan lambu)
- zuma ko zaki dandana (na zaɓi)
- kankara dandana
Ki hada dukkan sinadaran a cikin wani blender har sai yayi laushi sannan a yi sanyi. Kuna iya ƙara sabobin alayyahu ko blueberries don ƙarin abubuwan gina jiki da dandano.
Beet, karas da apple smoothie
- 1 danyen gwoza (wanke da kyau da bawo)
- 2 karas matsakaici
- 1 manzana
- Gilashin ruwa 1-2 ko ruwan lemu na halitta
Haɗa komai tare, daidaita yawan ruwan ya danganta da ko kun fi son rubutu mai laushi ko kauri. Wannan smoothie yana ba da ƙarfi mai ƙarfi na bitamin da fiber, manufa don karin kumallo ko bayan motsa jiki.
Beetroot, seleri da ginger makamashi ruwan 'ya'yan itace
- 1 remolacha
- 1 seleri twig
- Ƙananan yanki na ginger
- Ruwan 'ya'yan itace na 1 orange
- Zabin: apple ko karas
Cikakke ga waɗanda ke neman a revitalizing sakamako ba tare da maganin kafeyin ko AdditivesKuna iya shirya wannan ruwan 'ya'yan itace a cikin ruwan 'ya'yan itace ko naman alade, kuna zubar da ɓangaren litattafan almara idan kun fi son ruwan 'ya'yan itace.
Bambance-bambancen ƙirƙira da shawarwarin shiri
- Tare da sunadaran: Ƙara ɗigon furotin foda don juya girgiza zuwa bayan motsa jiki restorative.
- Tare da 'ya'yan itatuwa daji: Strawberries, blueberries ko blackberries suna ƙara antioxidants da taɓawa mai daɗi.
- Da madarar kwakwa ko oat: Don abin sha mai laushi, mai narkewa, tushen shuka.
- Tare da avocado: Idan kana neman karin kirim da lafiyayyen mai.
Ka tuna, Ubangiji gwoza Ba wai kawai yana da kyau tare da 'ya'yan itatuwa masu dadi ba: ginger, kirfa, orange, da seleri sune abokan tarayya don dandano mai mahimmanci. Idan ɗanɗanon ƙasa bai gamsar da ku ba da farko, haɗa shi da ruwan lemu ko apple ruwan 'ya'yan itace don laushi.
Tasirin muhalli da dorewar noman gwoza
Wani batu a cikin ni'ima shi ne cewa gwoza es daya daga cikin kayan lambu tare da mafi ƙarancin tasirin muhalli a cikin amfanin gona na al'ada. Yana daidaita da kyau ga nau'ikan ƙasa daban-daban, yana buƙatar ƙarancin magungunan kashe qwari da takin zamani fiye da sauran kayan lambu, har ma yana bunƙasa cikin ƙasa mara kyau.
Fita don na gida girma da kuma yanayi beets Yana taimakawa rage sawun carbon kuma yana tallafawa masu kera gida. Bugu da ƙari, noman ƙwayoyin halitta na kowa ne, yana ba ku damar jin daɗin fa'idodinsa yayin guje wa ragowar sinadarai na samfuran al'ada.
Nasiha masu amfani don amfanin yau da kullun
Don jin daɗin fa'idodin beets, haɗa a rabon yau da kullun ko rabon mako-mako da yawa a cikin menu na ku, madadin girke-girke da hanyoyin shirye-shirye. Ba lallai ba ne a wuce gona da iri (ba a ba da shawarar shan gilashin santsi fiye da ɗaya a rana ba), amma yana da kyau a haɗa shi a cikin abincinku na yau da kullun.
Idan baku taɓa gwada shi ba, fara da ƙananan kuɗi kuma ku raka shi da 'ya'yan itatuwa masu dadi ko ruwan 'ya'yan itace don sassauta dandano. Kuma idan kun kasance dan wasa ko kuna son a Ƙarfafa ƙarfin kuzari ba tare da maganin kafeyin ba, smoothie beetroot yana da kyau kafin ko bayan motsa jikiZa ku lura da haɓakawa a cikin ƙarfin ku da farfadowa.
La gwoza Ya sami sunansa a matsayin babban abinci bisa cancantarsa: yana da daɗi, mai araha, mai sauƙin shiryawa, kuma cike da mahadi waɗanda ke tallafawa zuciyarka, fata, ƙwaƙwalwa, narkewa, da tsarin rigakafi. Dare don gwaji tare da smoothies, juices, creams, chips, salads, har ma da kayan zaki masu lafiya; za ku gano duk abin da wannan tushen zai iya ba ku a cikin dandano da kuzari.