Shin Paunar ickwaro yana da kyau a gare ku?

Wadatacce

• Mawadaci a cikin abubuwan gina jiki
• Cushe tare da mahadi masu amfani
• Zai iya ba da wasu fa'idodin kiwon lafiya
• Iya inganta zuciya lafiya
• Zai iya inganta narkewa
• Zai iya inganta aikin jiki
• Zai iya daidaita matakan sukarin jininka
• Matsaloli da ka iya faruwa
• Layin kasa

Pickled beets shine madaidaicin madadin sabo beets.

Suna da wadataccen abinci mai gina jiki kuma suna ba da fa'idodi iri-iri iri ɗaya kamar na takwarorinsu na yau da kullun amma suna da rayuwa mai tsayi da yawa.

Koyaya, yankakken gwoza yana iya zama mai yawa a cikin gishiri da sukari, saboda haka kuna iya mamaki ko da gaske suna muku kyau.

Wannan labarin ya tattauna fa'ida da rashin cin naman beets.

Mawadaci a cikin abubuwan gina jiki

Gwoza tushen kayan lambu ne wanda ake yawan zaba.

Kodayake tsinkakke yana haifar da ƙaramin asarar abubuwan gina jiki, ɗanɗano ɗanyun ƙwayoyin cuta yana kasancewa tushen tushen bitamin da ma'adinai. Kawai oces 3.5 (gram 100) ke bayarwa (,):

• Calories: 65
• Furotin: kasa da gram 1
• Kitse: ƙasa da gram 1
• Carbs: 16 gram
• Sugar: 11 gram
• Fiber: ƙasa da gram 1
• Copper: 13% na Valimar Yau (DV)
• Harshen Manganese: 10% na DV
• Folate: 7% na DV
• Riboflavin: 4% na DV
• Magnesium: 4% na DV
• Vitamin C: 3% na DV
• Pantothenic acid: 3% na DV
• Vitamin B6: 3% na DV
• Choline: 3% na DV

Suna da wadataccen arziki a cikin sugars na halitta, jan ƙarfe, folate, da manganese. Waɗannan abubuwan gina jiki suna taimakawa haɓaka ƙarfin kuzarinku, yin DNA, daidaita tsarin garkuwar ku, da ginawa da gyara kyallen takarda da ƙashi (3, 4, 5).

Cushe tare da mahadi masu amfani

Hakanan gwoza sune tushen tushen flavonoid da polyphenol antioxidants, wanda ke kare jikinka daga cutar ta hanyar yaƙar m kwayoyin da ake kira free radicals (6, 7,).

A zahiri, beetroot ana ɗaukarsa ɗayan shuke-shuke 10 tare da mafi girman aikin antioxidant. Suna da wadataccen arziki a cikin betalains da betanins, polyphenols guda biyu waɗanda suke ba wannan veggie ta jan launi mai zurfi (6).

Koyaya, tsarin diban kaya yana rage matakan antioxidant da kashi 25-70%. Sabili da haka, yankakken beets yana dauke da matakan antioxidant mafi girma fiye da na sauran nau'ikan beets (6,).

Gwoza kuma tushen arziki ne na nitrates da saponins (, 6).

Duk da yake nitrates suna taimakawa rage saukar karfin jini da inganta wasan motsa jiki, saponins na iya bunkasa rigakafi da lafiyar zuciya (,,,).

Abubuwan da aka zaba wanda aka yi ta hanyar bushewar abinci ko kuma karin danyen, vinegar wanda ba a shafa shi ba ya kuma kunshi probiotics, wadanda kwayoyi ne masu amfani da ke da nasaba da ingantaccen aikin garkuwar jiki, da kuma kyakkyawar zuciya da lafiyar narkewar abinci (14).

Wadannan nau'ikan gwoza da aka tsinke suna da wahalar samu a mafi yawan shagunan kayan masarufi, don haka kuna iya yin naku ko ku neme su a kasuwannin manoma.

Beets suna da wadata musamman a cikin sugars na halitta, jan ƙarfe, fure, da manganese - abubuwan gina jiki waɗanda ake buƙata don yawancin tafiyar jiki. Hakanan suna alfahari da antioxidants.

Zai iya ba da wasu fa'idodin kiwon lafiya

Linkedaƙƙan gwoza suna da alaƙa da wasu fa'idodin kiwon lafiya.

Iya inganta zuciya lafiya

Pickled beets yana da wadataccen arziki a cikin nitrates, wanda jikinka ya canza zuwa nitric oxide. Wannan kwayar tana taimaka wa magudanar jini su fadada, wanda ke kariya daga hawan jini ().

Bincike ya nuna cewa samfuran gwoza na iya rage hawan jini har zuwa 10 mm Hg. Koyaya, wannan tasirin yana iya ɗaukar hoursan awanni kaɗai, don haka kuna buƙatar cin abinci mai narkewa akai-akai don tsawanta wannan tasirin (,).

Hakanan Nitrates na iya adana aikin endothelial. Endothelium shine siririn membrane wanda yake rufe cikin jijiyoyin jininka wanda yake taimakawa daidaita daskararren jini da aikin garkuwar jiki (,).

Zai iya inganta narkewa

A cikin ɗanyun ƙwayoyin da aka yi da ƙwaya da aka yi ta cikin ƙwayawar ƙwaya ta halitta, ƙwayoyin cuta masu kyan gani akan fatar beets suna lalata sugars ɗinsu tsawon kwanaki.

Mentedwaƙƙan ƙwayoyi masu ƙamshi suna da wadataccen ƙwayoyin cuta masu ƙyama waɗanda ake kira probiotics, wanda ke inganta narkewar ku ta hanyar sauƙaƙa wa jikin ku fasa abinci da karɓar abubuwan gina jiki (,).

Hakanan maganin rigakafi na iya kariya daga gubobi da kwayoyin cuta masu cutarwa, tare da rage gas, maƙarƙashiya, da kumburin ciki. Abin da ya fi haka, za su iya taimakawa bayyanar cututtuka na cututtukan hanji kamar cututtukan hanji (IBD), ulcerative colitis, da cutar Crohn ().

Zai iya inganta aikin jiki

Da nitrates a cikin zababbun gwoza na iya inganta iyawar motsa jiki ta hanyar bunkasa karfin tsokoki da aikin su ().

Wasu nazarin suna ba da shawarar cewa ruwan 'ya'yan itace na kara kwazo a lokacin juriya ko motsa jiki mai karfi da kusan 3% ().

Koyaya, waɗannan tasirin sun fi ƙarfi a cikin mutanen da ba su da horo kuma yawanci ana lura da su tare da ruwan 'ya'yan itace, ba gwoza mai ƙamshi ba. Ba a san yadda zaƙen gwoza da yawa za ku ci don ganin irin tasirin ba.

Zai iya daidaita matakan sukarin jininka

Ickananan gwoza na iya rage matakan sukarin jininka.

Yawancin nau'ikan gwoza da aka zaba ana yinsu ne da ruwan tsami, wanda karatun ya nuna na iya rage yawan sukarin jini da na insulin bayan cin abinci (,).

Masana sunyi imanin cewa ƙwayoyin beets 'nitrates da antioxidants suma suna kiyaye matakan sukarin jini a cikin duba ().

A cikin wani binciken, ruwan 'ya'yan itace mai ƙwaro ya haifar da ƙara ƙwan jini a matakan jini da matakan insulin fiye da irin wannan abin sha mai sukari. Duk da haka, sauran karatun sun kasa samun sakamako iri ɗaya (,).

Abin da ya fi haka, babu ɗayan waɗannan nazarin da yayi nazarin tasirin kai tsaye na ƙwayoyin ƙwayoyi a kan sukarin jini da matakan insulin. Saboda haka, ana buƙatar ƙarin bincike.

Beananan gwoza na iya inganta narkewa, aikin jiki, da lafiyar zuciya, da ƙananan sukarin jini da matakan insulin.

Matsaloli da ka iya faruwa

Dogaro da yadda ake yin su, wasu nau'o'in ɗanyun gwoza na iya ɗaukar gishiri da ƙara sugars (,).

Bincike ya danganta yawan sikari da shan gishiri ga rashin lafiya mai kyau da kuma karuwar kasadar cututtuka kamar cututtukan zuciya da kuma buga ciwon sukari na 2. Sabili da haka, yana da kyau a karanta alamun a hankali kuma zaɓi nau'ikan tare da ƙara ko ƙara sukari ko gishiri, duk lokacin da zai yiwu (,).

Hakanan beets yana da wadataccen oxalates - mahadi wanda zai iya rage shayar abinci mai gina jiki da inganta duwatsun koda. Sabili da haka, mutane sun ƙaddara zuwa duwatsun koda na iya son iyakance abincin su ().

Kodayake yankakken beets na iya juya fitsarinka ruwan hoda ko ja, wannan tasirin na gefen baya da illa ().

Wasu nau'ikan naman alade na iya ɗaukar babban sugars ko gishiri, don haka ya fi kyau a bincika jerin abubuwan haɗin. Wadannan nau'ikan sun fi kyau kaucewa.

Layin kasa

Pickled beets suna shahara akan salads ko a gefe ko abun ciye-ciye.

Wadannan nau'ikan kayan lambu mai dadi na iya samun yawan fa'idodi na lafiya, gami da ingantaccen narkewa, motsa jiki, matakan sukarin jini, da lafiyar zuciya.

Koyaya, yakamata ku guji nau'ikan da ke da babban matakin ƙara gishiri ko sukari. Don girbar fa'idodi mafi girma, zaɓi waɗanda aka yi ta hanyar halwarta ta ɗabi'a ko tare da ɗanyen, ruwan inabin da ba a shafa shi ba.