Li-beet ke motsoako oa motsoako, o amanang le chard le spinach. Li-beetroot le beet meroho ke likarolo tse peli tsa beet, tseo ka bobeli li ka jang. Beet meroho e nkoa e le meroho e se nang monokotšoai mme e na le lik'habohaedreite tse fokolang haholo, athe bulb ea beet ke starchier mme ka hona e lokela ho jeoa ka likarolo tse loketseng.
Li-beet li fumaneha selemo se seng le nako ea tlhōrō ea sona ho tloha ka March ho ea ho October.
Hangata li-beetroot li bofubelu ho ea bolila-pherese, empa ho boetse ho na le mefuta e meng e kang khauta le li-beet tse tšoeu. Tlhahisoleseding e nang le phepo e nepahetseng ka lebokose le ka tlase ke bakeng sa beet e khubelu / e pherese.
Li-Beet Nutrition Facts | |
|---|---|
| Ho Sebeletsa Matla a 1 senoelo tse tala (136 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 58 | |
| Lik'halori tse tsoang Fat 1 | |
| Total Fat 0.2g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium ea 106mg | 4% |
| Potassium 442mg | 11% |
| Li-carbohydrates 13g | 5% |
| Fiber Diet 3.8g | 15% |
| Litlhapi tse 9.2g | |
| Protein 2.2g | |
| Vithamine A 2% · Vithamine C 11% | |
| Calcium 2% · Iron 8% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Senoelo se seng sa li-beet tse tala se na le lik'hilojule tse lekaneng le lik'habohaedreite e le 'ngoe ea litholoana. Haeba u shebeletse lijo tsa hau-khaba, u boloke sena kelellong-ho itšetlehile ka hore na lijo tsa hau li entsoe ka uena li ka 'na tsa batla ho boloka karolo ea hau ho motho ea sebeletsang ka nako.
Melemo ea Bophelo
Li-beet ke mohloli o motle haholo oa folate le manganese le mohloli o motle oa potasiamo le fiber.
Tlhokomelo ke ea bohlokoa bakeng sa DNA le ho thibela litšila tsa neural tube nakong ea bokhachane, ha manganese e le karolo ea likokoana-hloko tsa antioxidant le ho thusa ho senya tsoekere le liprotheine. Potassium e ka thusa ho fokotsa khatello ea mali le fiber ke ea bohlokoa bophelong bo botle ba lijo. Fiber e boetse e thusa ho laola tsoekere ea mali, ho eketsa maikutlo a botlalo le ho hula k'holeseterole hōle le pelo le ntle le 'mele.
Li boetse li na le li- phytonutrients tse bitsoang betalains, tse ba fang moriri o pherese ebe li ba fa li-antioxidants, tse ka thusang ho fokotsa ho ruruha 'meleng.
Phuputso e 'ngoe e fumanoe hore ba noeng lero la beet pele ba ikoetlisa ba ne ba khona ho ikoetlisa ka nako ea 16 lekholong nako e telele. Sena ke ka lebaka la hore na nitrate e fetoha acid e nang le nitric, mokhoa o ka fokotsa litšenyehelo tsa oksijene tsa boikoetliso bo fokolang hammoho le ho eketsa ho mamellana le boikoetliso bo phahameng.
Lipotso tse tloaelehileng mabapi le li-beet
Na u ka ja li-beet haeba u na le lefu la tsoekere? E. Li-beet li ka kenngoa lijong tse tlaase ho ea ho li-carbohydrate. Senotlolo sa ho ja beet ke ho shebella karolo ea hau. Kobe e le 'ngoe ea li-beet e tala e na le ligrama tse 13 tsa lik'habohaedreite, e leng ho lekanang le ho ja karolo e le' ngoe ea bohobe. Ha ho bapisoa, senoelo se seng sa li-beet tse phehiloeng li na le ligrama tse 17 tsa lik'habohaedreite le 3.5 dikgerama tsa fiber. Ka lebaka lena, ikemiselitse ho boloka karolo ea hau ho e ka bang e sebetsang.
Haeba li-beet ke tsona feela mohloli oa lik'habohaedreite nakong ea lijo tsa hau, u ka khona ho ja servings tse peli ho itšetlehile ka kabelo ea hau ea lik'habohaedreite bakeng sa lijo tsa hau. Haeba u na le lefu la tsoekere, kamehla u ka sebelisa methapo ea hau ea tsoekere ho bona kamoo 'mele oa hao o arabelang kateng le tsoekere li beet.
E le hantle, lihora tse peli ka mor'a hore u je lijo tsa tsoekere ea mali e lokela ho ba tlase ho 180 mg / dL, empa buisana ka lipakane tsa hau le ngaka ea hau.
Na poop ea hao e fetoha bofubelu ha u ja li-beet? Li-beet li ka kena ka har'a malapa ka mor'a ho li ja. Haeba u ikutloa u phetse hantle 'me u hlokomele phetoho ea morong kapa setulo ka mor'a hore u je li-beet, ha ua lokela ho tšoenyeha. Empa, haeba u ikutloa u kula kapa 'mala o sa fetohe, ikopanya le ngaka ea hau hang-hang, ha liphetoho tse ka' mala oa setulo, haholo-holo khubelu, e ka ba pontšo ea taba e ka hare.
O ka ja makhasi a beet? E, u ka khona ebile u lokela.
Makhasi ke meroho e se nang starchy e nang le vithamine B6 e ngata, vithamine K, tšepe, magnesium, potasiamo, koporo, manganese le li-antioxidants.
Ho Nata le ho Boloka
Khetha li-beet tse nyenyane ho ea bohareng ba sekhahla tse ikutloang li tiile ka letlalo le boreleli. Qoba li-beet tse nang le malebela a moriri-li-beet tsena li ka 'na tsa e-ba thata.
Sheba meroho ha u khetha li-beet. Li-beet tse ncha li tla ba le lifate tsa perky, tse monate.
Bakeng sa ho boloka mekhoa e metle, boloka meroho le metso ka thōko, ho khaola meroho ka lisenthimithara kapa tse peli tse ka holimo moo ba kenang teng ho motso. Qoba ho hlatsoa li-beet ho fihlela u se u loketse ho li sebelisa le ho boloka ka sehatsetsing ka mokotleng oa polasetiki o se nang metsi. Meroho e tla boloka matsatsi a 'maloa le metso ho fihlela libeke tse peli ho isa ho tse tharo.
Mokhoa o Molemo oa ho Lokisetsa Likokoanyana
Li-beet ke lijo tse tloaelehileng tse ka etsoang ke litsela tse sa tšoaneng. Ho sa tsotellehe hore na u batla ho futhumatsa lijo tsa hau nakong ea mariha kapa u lule u le monate nakong ea selemo le lehlabula, u ka sebelisa beet ka moralo oa hau oa lijo. Ba kuta kapa u li kenye ka li-salad, kapa li besitsoe, li saute, lipe, li pheha, kapa li-grill li babatse lijo tsa hau. Sebelisa bulb le meroho ho fumana melemo e feletseng ea phepo e nepahetseng le tatso ea beet.
Li-recipe
Ho tloha feela ho halikiloeng ho cheseha ka li-fan, li-beet ke tlatsetso e ntle ea phepo ho lijo leha e le life. Qala letsatsi la hao ka smoothie e nang le phepo e nepahetseng kapa eketsa li-sate ho salate ea hau, mohlala. Haeba u batla ho li leka ka sejaneng se seholo, leka tsena beet le farro burgers. Li-beet tse halikiloeng tse nang le balsamic glaze li etsa sefahleho se seholo, 'me sefate sena sa maleshoane le lepa ke sejo se monate ho hummus kapa guacamole.
> Mehloli:
> Bailey, SJ. le. al. Dietary nitrate supplementation e fokotsa litšenyehelo tsa O2 tsa boikoetliso bo fokolang 'me e eketsa ho mamellana le boikoetliso bo phahameng ba batho. J Appl Physiol. 2009 Oct; 107 (4): 1144-55.
> Labensky, SR, Hause, AM. Ho pheha: Buka ea Lipuo tsa ho jala limela. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 634.
> Lee CH, Wettasinghe M, Bolling BW et al. Li-betala, li-enzyme tsa bobeli ba bobeli-tse etsang likarolo tse ling tsa li-extract beetroot (Beta vulgaris L.). Kankere ea Lithethefatsi. 2005; 53 (1): 91-103.