Melemo e 9 e khahlisang ea bophelo bo botle ba li-Beet

Litaba

• 1. Limatlafatsi tse ngata ka likhalori tse fokolang
• 2. Thusa ho Boloka Khatello ea Mali
• 3. Ka Ntlafatsa Performance Athletic
• 4. Eka Thusa Ho Loantša Ho Ruruha
• 5. E kanna ea Ntlafatsa Bophelo ba Ts'oaetso
• 6. E kanna ea Thusa Tšehetsa Brain Health
• 7. E kanna ea ba le Matlo a mang a Khahlanong le Kankere
• 8. E ka u thusa ho theola boima ba 'mele
• 9. E monate ebile e bonolo ho e kenyelletsa lijong tsa hau
• Ntlha ea Bohlokoa

Beetroots, eo hangata e tsejoang e le li-beet, ke motso oa meroho o tummeng o sebelisoang lijong tse ngata lefatšeng ka bophara.

Li-beet li tletse li-vithamine tsa bohlokoa, liminerale le metsoako ea limela, tse ling tsa tsona li na le meriana.

Ho feta moo, li monate ebile ho bonolo ho li eketsa lijong tsa hau.

Sengoliloeng sena se thathamisitse melemo e 9 ea bophelo ba li-beet, kaofela li tšehelitsoe ke mahlale.

1. Limatlafatsi tse ngata ka likhalori tse fokolang

Li-beet li ithorisa ka boemo bo tsotehang ba phepo e nepahetseng.

Li na le lik'hilojule tse tlase, leha ho le joalo li na le livithamini le liminerale tsa bohlokoa. Ebile, li na le li-vithamine le liminerale tsohle tseo u li hlokang (1).

Mona ke kakaretso ea limatlafatsi tse fumanehang ho 3.5-ounce (100-gram) e sebeletsang ea beetroot e phehiloeng (1):

• Lik'halori: 44
• Liprotheine: 1,7 dikgerama
• Mafura: 0.2 dikgerama
• Faeba: 2 dikgerama
• Vithamine C: 6% ea RDI
• Folate: 20% ea RDI
• Vithamine B6: 3% ea RDI
• Magnesium: 6% ea RDI
• Potasiamo: 9% ea RDI
• Phosphorus: 4% ea RDI
• Manganese: 16% ea RDI
• Tšepe: 4% ea RDI

Li-beet li na le li-nitrate tse sa tloaelehang le li-pigment, tseo ka bobeli e leng metsoako ea limela e nang le melemo e 'maloa ea bophelo bo botle.

Li-beet li na le livithamine le liminerale ebile li na le lik'hilojule le mafura a tlase. Li boetse li na le li-nitrate tse sa tloaelehang le li-pigment, tseo ka bobeli li nang le melemo e 'maloa ea bophelo bo botle.

2. Thusa ho Boloka Khatello ea Mali

Lefu la pelo, ho kenyelletsa lefu la pelo, ho hloleha ha pelo le seterouku, ke se seng sa lisosa tse ka sehloohong tsa lefu lefats'eng ka bophara.

Le khatello e phahameng ea mali ke e 'ngoe ea lisosa tse isang kotsing bakeng sa nts'etsopele ea maemo ana.

Boithuto bo bontšitse hore li beet li ka theola khatello ea mali haholo ho fihlela 4-10 mmHg ka nako ea lihora tse 'maloa feela (,,).

Phello e bonahala e le kholo bakeng sa khatello ea mali ea systolic, kapa khatello ha pelo ea hau e sebetsa, ho fapana le khatello ea mali ea diastolic, kapa khatello ha pelo ea hau e phomotse. Phello e kanna ea ba matla ho li-beet tse tala ho feta li-beet tse phehiloeng (,,,).

Ts'ebetso ena ea ho theola khatello ea mali e kanna ea ba teng ka lebaka la khatello e phahameng ea li-nitrate li-beet. 'Meleng oa hau, li-nitrate tsa lijo li fetoloa nitric oxide, molek'hule e ntlafatsang methapo ea mali, e etsang hore khatello ea mali e theohe ().

Maemo a nitrate ea mali a lula a phahame ka lihora tse ka bang tse tšeletseng kamora ho ja nitrate ea phepo. Ka hona, li-beet li na le tšusumetso ea nakoana khatello ea mali, 'me ts'ebeliso e tloaelehileng ea hlokahala ho ba le phokotso ea nako e telele khatello ea mali ().

Li-beet li na le li-nitrate tse ngata tse nang le khatello ea mali e theolelang. Sena se ka lebisa ho fokotseng kotsi ea ho hlaseloa ke pelo, ho hloleha ha pelo le stroke.

3. Ka Ntlafatsa Performance Athletic

Liphuputso tse 'maloa li bontša hore li-nitrate tsa lijo li ka ntlafatsa ts'ebetso ea baatlelete.

Ka lebaka lena, hangata li-beet li sebelisoa ke baatlelete.

Li-nitrate li bonahala li ama ts'ebetso ea 'mele ka ho ntlafatsa ts'ebetso ea mitochondria, e ikarabellang bakeng sa ho hlahisa matla liseleng tsa hau ().

Lithutong tse peli ho kenyeletsoa banna ba supileng le ba robeli, ba jang li-ounces tse 500 (500 ml) tsa lero la beet letsatsi le leng le le leng ka matsatsi a tšeletseng ho eketsa nako ho khathala nakong ea boikoetliso bo matla ka 15-25%, e leng ntlafatso ea 1-2% ts'ebetsong ka kakaretso ( ,,).

Ho ja li-beet ho ka ntlafatsa ts'ebetso ea libaesekele le lipapali tsa baatlelete le ho eketsa ts'ebeliso ea oksijene ho fihlela ho 20% (,,,).

Phuputso e 'ngoe e nyane ea bapalami ba libaesekele ba robong e ile ea sheba phello ea lilithara tse 500 tsa lero la beetroot molemong oa liteko tsa libaesekele tse fetang lik'hilomithara tse 4 le 16.1.

Ho noa lero la beetroot ho ntlafalitse ts'ebetso ka 2.8% ho feta teko ea nako ea 2.5-mile (4-km) le 2.7% ho feta liteko tsa 10-mile (16.1-km) ().

Ho bohlokoa ho hlokomela hore maemo a nitrate ea mali a fihla sehlohlolong nakong ea lihora tse 2-3. Ka hona, ho eketsa bokhoni ba bona, ho molemo ho ja li-beet lihora tse 2-3 pele ho koetliso kapa ho qothisana lehlokoa ().

Ho ja li-beet ho ka ntlafatsa ts'ebetso ea liatleletiki ka ho ntlafatsa ts'ebeliso ea oksijene le nako ea mokhathala. Ho eketsa litlamorao, li-beet li lokela ho jeoa lihora tse 2-3 pele ho koetliso kapa tlholisano.

4. Eka Thusa Ho Loantša Ho Ruruha

Ho ruruha ho sa foleng ho amahanngoa le mafu a 'maloa, joalo ka botenya, lefu la pelo, lefu la sebete le mofetše ().

Li-beet li na le li-pigment tse bitsoang betalains, tse ka bang le thepa e ngata ea li-anti-inflammatory (,,).

Leha ho le joalo, lipatlisiso tse ngata sebakeng sena li entsoe ka likhoto.

Ho bontšitsoe lero la beetroot le tlhaku ea beetroot ho fokotsa ho ruruha ha liphio likhoto tse entiloeng ka lik'hemik'hale tse chefo tse tsejoang hore li baka kotsi e mpe (,).

Phuputso e 'ngoe ho batho ba nang le lefu la masapo a mabeli e bontšitse hore li-capsule tsa betalain tse entsoeng ka lero la beetroot li fokotsa bohloko le ho se utloise bohloko ho amanang le boemo boo (23).

Le ha lithuto tsena li fana ka maikutlo a hore li-beet li na le tšusumetso e khahlanong le ho ruruha, lithuto tsa batho lia hlokahala ho fumana hore na li beet li ka sebelisoa ho fokotsa ho ruruha.

Li-beet li ka ba le litlamorao tse ngata tse khahlano le ho ruruha. Leha ho le joalo, lipatlisiso tse ling ho batho lia hlokahala ho netefatsa khopolo ena.

5. E kanna ea Ntlafatsa Bophelo ba Ts'oaetso

Faeba ea lijo ke karolo ea bohlokoa ea phepo e nepahetseng.

E hokahantsoe le melemo e mengata ea bophelo bo botle, ho kenyeletsoa le ntlafatso ea ts'ilo ea lijo.

Senoelo se le seng sa beetroot se na le ligrama tse 3.4 tsa faeba, e leng se etsang hore li beet e be mohloli o motle oa fiber (1).

Fiber e feta tšilo ea lijo ebe e ea kolone, moo e fepang baktheria e botsoalle kapa e eketsa bongata setulong.

Sena se ka khothaletsa bophelo bo botle ba tšilo ea lijo, sa u boloka khafetsa le ho thibela maemo a tšilo ea lijo a kang ho sokela, mafu a ho ruruha le diverticulitis (,).

Ho feta moo, fiber e hokahantsoe le kotsi e fokotsehileng ea mafu a sa foleng a kenyeletsang mofetše oa mala, lefu la pelo le lefu la tsoekere la mofuta oa 2 (,,).

Li-beet ke mohloli o motle oa fiber, e leng molemo bakeng sa bophelo bo botle ba lijo, hammoho le ho fokotsa kotsi ea maemo a mangata a bophelo bo sa foleng.

6. E kanna ea Thusa Tšehetsa Brain Health

Mosebetsi oa kelello le kelello o theoha ka lilemo.

Bakeng sa ba bang, phokotso ena e bohlokoa mme e ka baka maemo a kang 'dementia'.

Ho fokotseha ha phallo ea mali le phepelo ea oksijene bokong ho ka kenya letsoho ho fokotseheng hona (,,).

Ho khahlisang ke hore li-nitrate tse li-beet li ka ntlafatsa ts'ebetso ea kelello le kelello ka ho khothaletsa ho thatafala ha methapo ea mali mme ka hona ea eketsa phallo ea mali bokong ().

Li-beet li bontšitsoe li ntlafatsa haholo phallo ea mali ho lobe e ka pele ea boko, sebaka se amanang le monahano o phahameng, joalo ka ho etsa liqeto le memori ea ho sebetsa ().

Ho feta moo, phuputso e 'ngoe ea mofuta oa 2 oa lefu la tsoekere e shebile phello ea li-beet ka nako e bonolo ea karabelo, e leng tekanyo ea ts'ebetso ea kelello.

Nako e bonolo ea karabelo nakong ea tlhahlobo ea ts'ebetso ea ts'ebeliso ea likhomphutha e ne e le 4% ka potlako ho ba jang li-ounces tse 250 (250 ml) tsa lero la beetroot ka letsatsi bakeng sa libeke tse peli, ha li bapisoa le placebo ().

Leha ho le joalo, hore na li-beet li ka sebelisoa maemong a kliniki ho ntlafatsa ts'ebetso ea boko le ho fokotsa kotsi ea 'dementia' ho ntse ho tla bonahala.

Li-beet li na le nitrate, e ka thusang ho eketsa phallo ea mali bokong, ho ntlafatsa ts'ebetso ea kutloisiso le ho fokotsa kotsi ea 'dementia'. Leha ho le joalo, lipatlisiso tse ling sebakeng sena lia hlokahala.

7. E kanna ea ba le Matlo a mang a Khahlanong le Kankere

Kankere ke lefu le tebileng le le ka 'nang la bolaea le khetholloang ke kholo e sa laoleheng ea lisele.

Likokoana-hloko tse khahlanong le ho ruruha tsa li-beet li lebisitse ho khahlisong le bokhoni ba eona ba ho thibela mofetše.

Leha ho le joalo, bopaki ba hajoale bo lekantsoe.

Tlhahiso ea beetroot e bonts'itsoe ho fokotsa karohano le kholo ea lisele tsa hlahala liphoofolong (,).

Phuputso e 'ngoe e entsoeng ka "tube-test" e sebelisang lisele tsa motho e fumane hore karolo e tsoang ho beetroot, e nang le mebala e mengata ea betalain e fokotsitse kholo ea lisele tsa senya le lisele tsa mofets'e ().

Ho bohlokoa ho hlokomela hore lithuto tsena li ne li etsoa ka lisele tsa motho le likhoto. Patlisiso e ngoe e ea hlokahala ho fumana hore na litlamorao tse tšoanang li ka fumanoa ho batho ba phelang, ba phefumolohang.

Liphuputso tse entsoeng ka lisele tsa motho le likhoto li bontšitse hore mebala ea li-beet e ka thusa ho fokotsa kholo ea lisele tsa mofetše.

8. E ka u thusa ho theola boima ba 'mele

Li-beet li na le litšobotsi tse 'maloa tsa phepo tse lokelang ho li etsa hantle bakeng sa ho theola boima ba' mele.

Taba ea mantlha, li-beet li na le likhalori tse tlase ebile li na le metsi a mangata (1).

Ho eketsa ho ja lijo tse nang le likhalori tse tlase joalo ka litholoana le meroho ho amana le ho theola boima ba 'mele (,).

Ho feta moo, leha e na le lik'halori tse tlase, li-beet li na le liprotheine le fiber tse ngata. Tsena ka bobeli ke limatlafatsi tsa bohlokoa bakeng sa ho fihlela le ho boloka boima ba 'mele bo phetseng hantle (,,).

Likhoele tsa li-beet le tsona li ka thusa ho khothaletsa tahlehelo ea boima ba 'mele ka ho fokotsa takatso ea lijo le ho khothaletsa maikutlo a botlalo, ka tsela eo ho fokotsa kakaretso ea khalori (, 44,).

Le ha ho se lithuto tse lekileng ka kotloloho litlamorao tsa li-beet ka boima ba 'mele, ho ka etsahala hore ho eketsa li-beet lijong tsa hau ho ka thusa ho theola boima ba' mele.

Li-beet li na le metsi a mangata le likhalori tse tlase. Lintho tsena ka bobeli li na le molemo oa ho theola boima ba 'mele.

9. E monate ebile e bonolo ho e kenyelletsa lijong tsa hau

Ena ea ho qetela ha se thuso ea bophelo bo botle, empa e ntse e le bohlokoa.

Ha li beet li na le phepo feela, hape li monate haholo ebile ho bonolo ho li kenyelletsa lijong tsa hau.

Li-beet li ka nooa, tsa halikisoa, tsa chesoa kapa tsa tšeloa. Hape, li ka rekoa li phehiloe ebile li le makotikoting bakeng sa ho nolofatsa.

Khetha li-beet tse boima bakeng sa boholo ba tsona ka litlhōrō tse hloekileng, tse sa koaheloang tse nang le makhasi a ntse a khomaretsoe.

Li-nitrate tsa lijo li qhibiliha ka metsi, kahoo ho molemo ho qoba ho belisa li-beet ho eketsa lintlha tsa nitrate.

Mona ke litsela tse monate le tse khahlisang tsa ho eketsa li-beet lijong tsa hau.

• Salate ea beetroot: Li-beet tse halikiloeng li etsa kenyelletso e ntle ebile e mebala-bala.
• Beetroot ina: Li-beet tse tsoakiloeng le yoghurt ea Greece li etsa sopho e monate le e phetseng hantle.
• Lero la Beetroot: Jusi e ncha ea beetroot e molemo ka ho fetisisa, kaha lero le rekiloeng lebenkeleng le ka ba le tsoekere e eketsehileng mme le kanna la ba le li-beet tse nyane feela.
• Makhasi a beetroot: Makhasi a beet a ka pheha 'me a natefeloa joalo ka sepinichi, kahoo o se ke oa a lahla.

Beetroot ke meroho e monate ebile e tenyetseha habonolo eo ho leng bonolo ho e eketsa lijong tsa hau. Khetha li-beet tse boima bakeng sa boholo ba tsona ka litlhoro tse tala tse ntseng li hoketsoe.

Ntlha ea Bohlokoa

Li-beet li fana ka melemo e meng e khahlisang ea bophelo bo botle.

Ha re sa bue ka, li na le likhalori tse tlase ebile ke mohloli o moholo oa limatlafatsi, ho kenyeletsoa fiber, folate le vithamine C.

Li-beet li na le li-nitrate le li-pigment tse ka thusang ho fokotsa khatello ea mali le ho ntlafatsa ts'ebetso ea baatlelete.

Qetellong, li-beet li monate ebile lia tenyetseha, li lekana hantle le phepo e nepahetseng le e leka-lekaneng.