Beetroot - abun da ke ciki, ƙimar abinci mai gina jiki da dukiyoyi masu amfani

Beetroot samfuri ne wanda, ban da kyakkyawan ɗanɗano, yana da abubuwa masu amfani da yawa waɗanda suke faɗaɗa tsarin mutum da gabobinsa, da kuma jikin duka. Mutane da yawa sun sani, amma gwoza sun dace da abinci mai gina jiki - suna da tasiri mai amfani akan ci gaban ƙwayar tsoka, haɓaka ƙarfi da juriya.

A cikin labarin zaku koya game da fa'idodin beets, abubuwan da suke dashi da abubuwan BJU, kayan magani da amfani dasu a abinci da abinci mai gina jiki.

Imar abinci mai gina jiki, abun da ke ciki da abun cikin kalori

Theimar abinci ta jan gwoza tana da girma ƙwarai - abubuwan haɗin sunadarai na tushen amfanin gona yana da wadata a cikin bitamin iri-iri, ma'adanai da sauran abubuwan gina jiki. Amma ga abun cikin kalori, wannan kayan lambu yayi kadan, shine kawai 41 kcal a cikin 100 g na kayan samfu.

Don haka, darajar abinci mai gina jiki na beets kamar haka:

• yawan sunadarai, mai da carbohydrates (BZHU): 2.1 / 0.2 / 3.1, bi da bi;
• 2.4 g fiber na abinci;
• 0.2 g fiber na kwayoyin;
• 85 g ruwa;
• 8.6 g disaccharides;
• 0.1 g sitaci;
• 1.1 g na toka.

Abubuwan da ke cikin kalori na beets ba su da yawa, saboda haka kayan lambu na iya kuma ya kamata a haɗa su a cikin abincin waɗanda ke kan abinci ko yin wasanni. Amfani da 100 zuwa 200 g na beets a kowace rana yana ba wa jiki bitamin na rukunin A cikin adadin 1% na darajar yau da kullun, 2% na alli, 12% na bitamin C kuma kamar 7% na baƙin ƙarfe.

Adadin adadin kuzari a cikin tafasasshen gwoza kusan ya dan bambanta da danyen kayan lambu kuma yana da 48 kcal a 100 g, kuma kalori da ke cikin kayan lambu da aka toya 45 kcal ne. Ya biyo daga wannan cewa adadin kalori na beets na iya bambanta dangane da tsarin girke-girke kawai, amma har da nau'ikan kayan lambu, da kuma wanda ake amfani da ɓangarensa:

• a cikin ƙwayoyin sukari, ko, kamar yadda ake kira shi, beets-karas, abun cikin kalori 46 kcal ne a cikin 100 g na samfur;
• gwoza saman ya ƙunshi 22 kcal;
• Ruwan gwoza - 41 kcal.

Ka tuna cewa ƙididdigar sun dogara ne akan zato cewa an shirya kayan lambu ba tare da ƙarin kayan ƙanshi ko abubuwan taimako ba.

Tushen kayan lambu yana ƙunshe da bitamin da yawa da suka wajaba ga jiki, wanda daga baya yana da tasiri mai kyau a kan yanayin gabaɗaya da yanayin tsoka, wanda ke da mahimmanci ga mutanen da ke cikin kowane irin wasa, walau lafiyar mata ko kuma nauyin namiji a cikin dakin motsa jiki.

Beetroot (tebur) - kayan lambu mai cike da sinadaran bitamin C da B, da carotene (wanda ya zama dole ga gashi mai ƙarfi da lafiya) da niacin. Bugu da kari, danyen kayan ya hada da ma'adanai kamar su:

• manganese;
• magnesium;
• phosphorus;
• potassium;
• tagulla;
• baƙin ƙarfe;
• sinadarin sodium;
• alli;
• sulfur.

_ Ma_llina - stock.adobe.com

Baya ga duk abubuwan da ke sama, gwoza suna daga cikin jagororin cikin sinadarin acid da ya wajaba ga jiki, musamman, gamma-aminobutyric acid, wanda ke da kyakkyawan tasiri kan samar da kwakwalwa da aiki.

Lura: darajar abinci mai daɗaɗɗen daɗaɗaɗɗen ƙwayoyi ba ya bambanta da muhimmanci daga ƙimar abinci mai narkewa na sabbin kayan lambu, idan kun bi fasahar shiryawa daidai. A yayin aiwatar da girki, mai nuna alamar carbohydrate kadan kawai ke karuwa, daga wannan abun cikin kalori ya dan fi girma.

Abubuwa masu amfani na beets don wasanni da dacewa

Masana kimiyya sun gudanar da bincike kan fa'idodi masu fa'ida na gwoza kuma sun tabbatar a kimiyance cewa ruwan 'ya'yan gwoza yana da sakamako mai kyau akan yanayin tsarin muscular. Idan kun sha gilashin ruwan gwoza kafin yin wasanni ko zuwa dacewa, juriya ya karu, kuma darasin ya fi fa'ida. Bugu da ƙari, ciwon tsoka zai ragu, kuma za ku ji gajiya da yawa daga baya.

Ruwan gwoza yana sa tsokoki suyi aiki sosai tare da rage iskar oxygen, kuma wannan shine dalilin da yasa tsokoki suke gajiya a wasu lokuta a hankali. Idan kuna gina tsoka, wannan ruwan 'ya'yan itace na iya zama dope na halitta.

Ruwan 'ya'yan itace ne kawai daga kayan ɗanɗano yana da abubuwan da aka bayyana; Boyayyen ƙwayoyi ba su da wannan fasalin. Koyaya, decoction wanda aka dafa tushen kayan lambu yana da irin wannan tasirin.

Bugu da kari, gwoza a kowani irin yanayi suna da tasiri mai kyau a kan yanayin fata, aikin bangaren narkar da abinci, sannan kuma yana taimakawa jiki ya tsarkake kansa daga gubobi. Yana da kaddarorin magani kuma yana taimakawa tare da:

• rashin hankali (lalacewar ayyukan fahimi a cikin tsofaffi), tun da ruwan 'ya'yan itace na gwoza suna da sakamako mai kyau a kan aikin kwakwalwa ta inganta haɓakar jini;
• rashin aiki na tsarin narkewa, saboda babban abun ciki na fiber;
• kumburi, saboda abun da ke cikin choline - mahaɗin duniya wanda ba kawai yana ƙarfafa tsokoki ba, amma kuma yana da sakamako mai ƙin kumburi.

Daga wannan zamu iya yanke shawara cewa gwoza suna da kyau ga maza - suna taimakawa jimre wa aikin motsa jiki mai nauyi da haɓaka yawan ƙwayar tsoka.

Mata ya kamata su kula da waɗannan kaddarorin masu amfani: jan beets yana da tasiri mai kyau akan yanayin da bayyanar fata. Bugu da ƙari, yin amfani da kayan lambu yana haɓaka ƙimar nauyi saboda ƙarancin abun cikin kalori na tushen amfanin gona.

Cu kcuxen - stock.adobe.com

Etwajan gwoza samfuri ne mai ƙoshin lafiya tare da babban abun ciki na bitamin, ma'adanai da ƙarancin abun cikin kalori. Ganyen yana taimakawa rage yunwa da tsaftace hanji. Hakanan, ganyen gwoza yana rage sukarin jini kuma yana kara kuzari. Amma dole ne ayi amfani dashi daidai: don adana kaddarorin masu fa'ida, dole ne a dafa steet ko dafa shi.

Amfanin Rashin Kiba

Gabatarwar beets a cikin abinci yana haɓaka ƙimar nauyi. Amma yana da mahimmanci a tuna cewa ba za a iya samun kyakkyawan sakamako ta hanyar cin abinci shi kaɗai ba. Don samun adadi na mafarkin ku, ko kuma kusan kusanci da shi, kuna buƙatar haɗuwa da daidaitaccen abinci da motsa jiki, kiyaye tsarin bacci da hutawa, da shan isasshen ruwa kowace rana.

Bayani mai amfani! A matsakaici, ya kamata mutum ya sha ruwa daga lita 1.5 zuwa 2.5 a rana, ya danganta da yanayin jiki da nauyinsa. Abin sha kamar shayi, kofi da ruwan 'ya'yan itace ba a kirga su a matsayin tsarkakakken ruwa.

Assimilation

Abubuwan amfani na beets an ƙaddara su ta hanyar mahimmin fasali ɗaya - ikon jiki don haɗuwa da ɗaya ko wani ɓangaren. Wasu fruitsa fruitsan tropa tropan wurare masu zafi, kamar abarba ko mangoro, waɗanda yakamata su zama masu fa'ida, ba sa narkewa cikin jikin mazaunin Rasha. Amma a wannan batun, beets kayan lambu ne masu cin nasara, masu amfani ta kowace siga: danye, dafaffen, stewed, gasa.

Game da fa'idodi masu fa'ida na gwoza ga jiki yayin ragin nauyi, zamu iya cewa masu zuwa. Idan kun gabatar da kayan lambu mai launin ja a cikin abincinku na yau da kullun, bayan makwannin da kuka sha, zaku lura da cigaba a cikin walwala, wanda zai kasance tare da cikakken aikin dukkan gabobin ciki. Kuma canji mafi bayyane zai zama yanayin tsarin juyayi - yawan damuwa da haushi zasu ɓace.

Ku ɗanɗani kaddarorin

Kayan kayan lambu kanta ana ɗorawa da glucose mai daɗi, wanda ke aiki azaman haɓaka haɓakar yanayi (musamman idan ya zo ga ƙwayoyin sukari), amma ya kasance mai cin abinci. Glucose yana motsa kwakwalwa, yana haɓaka aiki kuma yana samar da kuzari ga jiki.

Amma ana amfani da betaine a matsayin mafi mahimmin abu a cikin kayan asalin kayan lambu don fara aiwatar da rashin nauyi. Abun ilimin halitta ne wanda akanyi amfani dashi a cikin abubuwan kari na abinci don rage nauyi. An riga an ambata abubuwan haɓaka mai ƙarfi na ruwan 'ya'yan itace irin na sabo a ɓangaren da ya gabata.

Bugu da ƙari, betaine yana daidaita aikin hanta, wanda ke da alaƙa kai tsaye da cikakken metabolism. A cikin sauƙaƙan lafazi, idan kuna son hanzarta saurin kuzari, ban da kiyaye ƙa'idodin ruwan da kuke sha kowace rana da kuma yin wasanni, ku ci gwoza. Zaiyi aiki azaman kayan haɓaka mai ƙyamar halitta. Yayin cin abinci ko bushewar jiki, wanda ke da alaƙa da shan yawancin furotin a cikin abinci, betaine zai inganta haɓakar sunadarin da ke aiki cikin hanji. Betaine yana haɓaka ayyukan ƙwayoyin ƙwayoyin cuta na ƙwayoyi - wato, ana ƙona adadin mai sau da yawa da sauri.

Lura: Yin amfani da abinci na yau da kullun na gwoza ba kawai zai taimake ka ka rage kiba ba, amma kuma zai hana tara kitse a jikin mace da na miji sakamakon sinadarin curcumin polyphenol. Wannan yana faruwa ne saboda kaddarorin kayan don dakile ci gaban jijiyoyin jini a cikin kyallen takarda.

Cellulose

Bugu da ƙari, yana da daraja tunawa da kaddarorin fiber, wanda ke haifar da ƙarin ƙarfi a cikin hanji ba tare da adadin kuzari mara amfani ba kuma yana hana yunwa. Wani mahimmin mahimmanci shine rage cholesterol da matakan sukarin jini.

Za a iya amfani da gwoza don shirya jita-jita iri-iri, abubuwan sha, hadaddiyar giyar, laushi, kuma suna da kyau ga miya da salati. Kuna iya cin tushen kayan lambu grated danye ko bayan magani mai zafi, ba tare da damuwa cewa gwoza sun rasa abubuwan amfani masu amfani ba. Babban abu shine shirya samfurin daidai.

We slawek_zelasko - stock.adobe.com

Yadda za a dafa gwoza don asarar nauyi?

Kuna iya dafa gwoza don asarar nauyi ta hanyoyi daban-daban, amma samfurin zai sami sakamako mafi kyau ɗanye da kuma cikin ruwan 'ya'yan itace. A cikin yanayin inda aka hana shi cin ɗanyen abinci, ko kuma idan kuna son jujjuya abincin yau da kullun, za a iya dafa ko a gasa tushen kayan lambu. Bari muyi la'akari da kayan yau da kullun na girke girke a cikin hanyar tebur:

A cewar masanan, maza, mata har ma da yara (masu kiba ko masu haɗari) suna buƙatar maye gurbin abinci ɗaya, ba tare da ɗayan (abincin dare, karin kumallo ko abincin rana), tare da akushin gwoza ba. Misali, da safe a cikin komai a ciki, zaka iya shan ruwan gwoza kimanin minti 20 kafin cin abinci - zai rage yunwa, kuma za ku ci ƙasa da yadda aka saba.

Amma ba zaku iya iyakance kan ruwan daya ba, in ba haka ba bayan minti 35-40 zaku farka da jin yunwa saboda abun cikin glucose a cikin beets. Da daddare, ana bada shawara a ci salatin gwoza mai gina jiki tare da apples, karas ko kabeji, zaku iya cika irin waɗannan salads da kefir. Bugu da kari, yana da amfani a tsara lokaci-lokaci azumin beetroot, amma bisa sharadin cewa ba ku da wasu cututtukan da aka bayyana a kasa ko sabani masu alaƙa da rashin haƙuri.

Cutar daga tushen amfanin gona da contraindications

Beets na iya haifar da babbar illa ga lafiyar mutanen da ke fama da halayen rashin lafiyan mutum ga tushen kayan lambu. Bugu da kari, an hana shi cin beets ga mutanen da ke da cututtuka irin su:

• gastritis, wani miki a cikin m mataki;
• cutar urolithiasis;
• ciki ciki;
• kumburi na pancreas;
• ciwon sukari.

Abun takaici, cutarwar da amfani da gwoza zai iya haifarwa ga lafiya baya raguwa koda bayan zafin rana, ba tare da la’akari da shin kun tafasa ko kun dafa shi ba. Bai kamata ku zagi samfurin a cikin kowane hali ba, koda kuwa ba ku wahala daga ɗayan abubuwan da aka ambata na sama ba.

Contraindications ga yin amfani da ganye ne gout, allergies, cuta ciki da urolithiasis.

Tunatarwa: fa'idodi masu fa'ida na ruwan 'ya'yan itace na gwoza ga jiki ba dalili bane na sha shi adadi mara iyaka. Shan ruwan 'ya'yan itace yau da kullun bai wuce milimita 500 ba, in ba haka ba kuna iya fuskantar wani rashin lafia ko tashin hankali na ciki.

Sakamakon

Beetroot abinci ne mai wadatacce mai wadataccen bitamin da kuma ma'adanai waɗanda ke da tasirin gaske ga lafiyar gabaɗaya. Ya dace da maza da mata. Beetroot zai zama halitta mai aminci kuma mai lafiya don yin wasan motsa jiki, ba tare da wasa ba.

Kalli bidiyon: MATSALOLIN DA AKE SAMU TA RASHIN ABINCI MAI GINA JIKI (Nuwamba 2024).