15 mau pono maikaʻi olakino o Beetroot

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Hoʻonani ʻia ʻo Beetroot (Beta vulgaris) ma ke ʻano he ʻano mea kanu maikaʻi loa no ka ʻohana Chenopodiaceae. ʻO ka mea kanu ʻulaʻula e ʻike nui ʻia ʻo ka beet, ka beet ʻulaʻula, ka beet māla a i ʻole ka beet papaʻaina. E kamaʻilio kēia ʻatikala e pili ana i nā pono olakino o beetroots.

Hoʻohana ʻia nā Beetroots ma ke ʻano he lāʻau lapaʻau no ka mālama ʻana i nā ʻano olakino lehulehu e like me ka hoʻohaʻahaʻa ʻana i ke kaomi koko, ka hoʻēmi ʻana i ka maka maʻi diabetes a me ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo e inoa i kekahi.

ʻUlaʻula ʻo Beetroot i ke kala no ka pigment i kapa ʻia he betalain, ʻo ia ke kumu e hoʻohana nui ʻia ai ma ke ʻano he colourant meaʻai. Loaʻa i nā Beetroots kahi chock-piha o nā meaola a me nā flavonoid pono i kapa ʻia ʻo anthocyanins.

ʻO ka soda paʻa a me ka pauka baking like

ʻO ka waiwai kūpono o Beetroot

100 g o ka beetroot loaʻa iā 87.58 g wai, 43 kcal ikehu a loaʻa pū kekahi.

• 1.61 g protein
• 0.17 g momona
• 9.56 g kālika
• 2.8 g puluniu
• 6.76 g kō
• 16 mg kalipuna
• 0.8 mg hao
• 23 mg makanekiuma
• 40 mg phosphorous
• 325 mg potassium
• 78 mg paʻakai
• 0.35 mg kiniki
• 0.075 mg keleawe
• 0.7 mcg selenium
• 4.9 mg huaʻai C
• 0.031 mg thiamin
• 0.04 mg riboflavin
• 0.334 mg niacin
• 0,067 mg wikamina B6
• 109 mcg folate
• 6 mg koho
• 2 mcg wikamina A
• 0.04 mg huaʻai K

Nā Pōmaikaʻi olakino o Beetroot

1. Hoʻohaʻahaʻa i ke kaomi koko

Loaʻa i nā beetroots nā nitrates, kahi e hoʻonui ai i ke kahe o ke koko i ke kino. Hoʻololi ʻia nā nitrates i nitric oxide, kahi mole e hoʻonui i nā kīʻaha koko a ʻo kēia, e hoʻoliʻiliʻi i ke kahe o ke koko [1] . Ua hōʻike ʻia kahi noiʻi i hiki i ka inu ʻana i ka wai beetroot ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae o ke koko [elua] .

papaʻai ʻai i kēlā me kēia lā no ka wahine hāpai

2. Paipai i ke olakino puʻuwai

Hiki i nā beetroots ke hoʻēmi i ka makaʻu o ka maʻi puʻuwai a me ka hahau ma muli o ke kū ʻana o nā nitrates. Eia kekahi, ʻo ka fiber i loko o nā beetroots e hoʻoliʻiliʻi ai i ka kolesterol a me ka pae triglyceride e ka hoʻonui ʻana i ka HDL (maikaʻi) cholesterol i ke kino.

3. Hiki ke kōkua i ka pohō kaumaha

Haʻahaʻa nā beetroots i nā calories a me ka wai a me ka fiber, kahi e lilo ai iā lākou i mea kanu kūpono no ka lilo ʻana o ka paona. ʻIke ʻia ka puluniu e hōʻeleu i ka pohō o ke kaupaona ʻana ma ke kāohi ʻana i kou makemake a me ka hoʻopiha ʻana iā ʻoe no kahi manawa ʻoi aku ka lōʻihi, no laila e hoʻēmi nei i kāu ʻai calorie holoʻokoʻa. [5] .

4. Hoʻonui i ke olakino lolo

ʻO ke kū ʻana o nā nitrates i nā beetroots e hoʻomaikaʻi ai i ka hana noʻonoʻo a me ka noʻonoʻo. Hoʻonui nā nitrates i nā beetroots i nā kīʻaha koko e hoʻonui ai i ke kahe o ke koko i ka lolo, no laila hoʻomaikaʻi i ka hana o ka lolo a hoʻemi i ka makaʻu o ka dementia i nā mākua [6] .

5. Hakakā ka hakakā

Loaʻa i nā Beetroots nā betalain, i ʻike ʻia e hōʻike i nā anti-inflammatory waiwai. ʻO kaʻai ʻana i kēia mea kanu e kōkua i ka hōʻemi ʻana i ka ʻeha a me ka hōʻoluʻolu i hoʻopili ʻia i ka lī

6. Pale i ka anemia

Loaʻa i nā beetroots ka nui o ka hao, kahi mineral pono e hoʻonui i nā pae hemoglobin i ke koko a pale i ka ulu ʻana o anemia [7] . Loaʻa ka huaʻai C i ka wikamina C, kahi i ʻike ʻia e lawe maikaʻi i ka hao.

7. Loaʻa paha iā chemopreventive waiwai

Wahi a kahi noiʻi, ua kāohi nā meaola bioactive i ka beetroot i ka hoʻololi ʻana o nā hunaola maʻi maʻi [3] . Ua hana ʻia ke aʻo ʻana i nā holoholona, ​​koi ʻia nā noiʻi hou a nā kānaka e kākoʻo i ka hoʻopiʻi.

8. Hoʻonui i ka hana pāʻani

Hiki i ka ʻike nitrate i nā beetroots ke hoʻomaikaʻi i ka hana kino ma ka hoʻonui ʻana i ka lako o ka oxygen i nā ʻāpana like ʻole o nā kino o ke kino. Ua hōʻike ʻia nā noiʻi i ka ʻai ʻana o nā beetroots e hoʻomaikaʻi ai i ka holo ʻana o ka hana i nā mākua olakino [8] .

9. Hoʻonui i ke olakino digestive

ʻO Beetroots kahi kumu maikaʻi loa o ka fiber, i ʻike ʻia e hoʻomaikaʻi ai i ka digestion, mālama i kou ʻōpū i ke olakino a hoʻohui i ka nui i ka pahu. Hāʻawi kēia mau mea āpau i ke olakino digestive a pale i nā kūlana digestive e like me ka maʻi ʻōpū a me ka constipation.

pehea e pale ai i ka lauoho lauoho home remedies

10. Kōkua i ka detoxification

Kōkua nā Beetroots i ke kaʻina hana detoxification o kou kino. Loaʻa ia i ke alo o nā betalain e hoʻoulu i nā hana o ke ake a hoʻopau i nā toxins mai waho o ke kino. No ka hemo ʻana o nā toxins mai ke kino, e hoʻopau i nā beetroots i kēlā me kēia lā.

11. E mālama pono i nā maka

Loaʻa i nā Beetroots kahi nui o ka wikamina A, hiki ke kōkua i ka hōʻemi ʻana i ka makaʻi o nā cataract a pale i ka hanana ʻana o ka degeneration macular e pili ana i ka makahiki. [10] .

hoʻohana ʻia ka beeswax e hana

12. Hoʻohaʻahaʻa nā hānau hānau

Maikaʻi nā beetroots no nā wahine hāpai no ka mea he kumu maikaʻi lākou no ka folate. ʻO Folate kahi huaora pono e koi ʻia no ka pale ʻana i nā hānau hānau like ʻole i nā pēpē, a ʻo ia ke kumu e hoʻopili ai nā makuahine hāpai i ka beetroot i kā lākou papaʻai. [umikumākahi] .

13. Kāohi i ka osteoporosis

Ke hoʻololi ʻia nā nitrates i nitrate oxide i loko o ke kino, hiki iā ia ke kōkua i ka pale ʻana i ka osteoporosis. Hoʻohui ʻia, loaʻa i ka beetroot kahi nui o ka calcium, magnesium, zinc a me keleawe i hiki ke kōkua i ka hoʻoikaika ʻana i nā iwi [12] .

14. Hoʻonui i ke olakino moekolohe

Ua hōʻike ʻia kahi noiʻi i paʻi ʻia i loko o ka Annals of the New York Academy of Science e hōʻike ana i ka hoʻemi ʻana o ka nitric oxide i loko o ke kino e hiki ai ke hoʻonui i ka makaʻu o ka moe kolohe. ʻO ka hoʻonui ʻana i ka ʻai o ka beetroot e hōʻemi ʻia nā pilikia olakino moekolohe e like me ka hana erectile [12] .

15. Hoʻonui i ke olakino o ka ʻili

Nui ka waiwai o ka Beetroots i nā huaora a me nā minelala i hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino ʻili ma ka pale ʻana i ka makaʻu o ka ʻelemakule wanaʻao, e hoʻonui ana i ka hana collagen a pale i ka ʻili mai nā kukuna ʻili ʻino.

He aha nā ʻaoʻao a me nā beetroots?

ʻO ka beetroot mea kanu i ʻike ʻia he kiʻekiʻe ma FODMAP, ʻo ia nā lāpili liʻiliʻi i ke kuleana no nā pilikia digestive āpau. ʻO ka poʻe i loaʻa nā pōhaku hakuʻala e hōʻalo i ka ʻai ʻana o nā beetroots ma muli o kā lākou kiʻekiʻe oxalate pae.

Nā ala maikaʻi loa e ʻai ai i nā Beetroots

• Grate beetroot a hoʻohana iā ia i kahi salakeke a i ʻole coleslaw.
• E ʻoki i kahi beetroot a hoʻohui i kahi kahe o ka wai beetroot a me ka pauka chilli.
• Hana i ka wai beetroot ma ka hoʻohui ʻana i ka beetroot, ʻalani, mint, ʻoma, aniani a i ʻole nā ​​hua ʻē aʻe āu i koho ai.
• Hana i kahi beetroot i hoʻowai ʻia e ka kāwili ʻana i ka yogurt Greek a me ka beetroot i loko o ka blender.
• Hiki iā ʻoe ke hana i ka sup beetroot, ka popo beetroot, ka beetroot pickled a me ka beetroot steamed.

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