9 Ingantaccen Amfanin Lafiyayyun Beets

Wadatacce

• 1. Kayan Abinci da yawa a Calories Fean kaɗan
• 2. Taimaka Wajen Kula da Hawan Jini
• 3. Zai Iya Inganta Ayyukan Wasanni
• 4. Zai Iya Taimaka Wajen Yaƙar Kumburi
• 5. Zai Iya Inganta Kiwon Lafiya
• 6. Zai Iya Taimakawa Kiwon Lafiya
• 7. Zai Iya Samun Wasu Kadarorin Kayayyaki
• 8. Iya Taimaka Maka Rage Nauyi
• 9. Dadi kuma Mai Saukin Hadawa cikin Abincin ka
• Layin .asa

Beetroots, wanda aka fi sani da gwoza, sanannen tushen kayan lambu ne wanda ake amfani dashi a yawancin abinci a duniya.

Beets suna cike da bitamin masu mahimmanci, ma'adanai da mahaɗan tsire-tsire, wasu daga cikinsu suna da magungunan magani.

Menene ƙari, suna da daɗi da sauƙi don ƙarawa zuwa abincinku.

Wannan labarin ya lissafa fa'idodin lafiyar beets guda 9, duk suna tallafawa da kimiyya.

1. Kayan Abinci da yawa a Calories Fean kaɗan

Beets suna alfahari da kyakkyawan tsarin abinci mai gina jiki.

Suna da ƙarancin kuzari, amma duk da haka suna da ƙarancin bitamin da ma'adanai. A zahiri, sun ƙunshi kusan kusan dukkanin bitamin da ma'adinai waɗanda kuke buƙata (1).

Anan akwai cikakken bayani game da abubuwan gina jiki da ake samu a cikin adadin gram 3.5 (gram 100) na dafawar ƙwaro (1):

• Calories: 44
• Furotin: 1.7 gram
• Kitse: 0.2 gram
• Fiber: 2 gram
• Vitamin C: 6% na RDI
• Folate: 20% na RDI
• Vitamin B6: 3% na RDI
• Magnesium: 6% na RDI
• Potassium: 9% na RDI
• Phosphorous: 4% na RDI
• Harshen Manganese: 16% na RDI
• Ironarfe: 4% na RDI

Hakanan beets yana dauke da sinadaran nitrates da launuka masu launi, dukkansu sune mahaɗan tsire-tsire waɗanda ke da fa'idodi da yawa ga lafiya.

Ana ɗora ƙwayoyi game da bitamin da ma'adanai da ƙarancin adadin kuzari da mai. Hakanan suna dauke da sinadarin nitrates da launuka masu launi, dukkansu suna da fa'idodi masu yawa ga lafiya.

2. Taimaka Wajen Kula da Hawan Jini

Cututtukan zuciya, gami da bugun zuciya, gazawar zuciya da bugun jini, na ɗaya daga cikin abubuwan da ke haifar da mutuwa a duniya.

Kuma hawan jini yana daya daga cikin manyan abubuwan da ke haifar da ci gaban wadannan yanayin.

Nazarin ya nuna cewa gwoza na iya rage saukar karfin jini da karfi har zuwa 4-10 mmHg a tsawon wasu hoursan awanni kaɗai (,,).

Sakamakon ya bayyana ya fi girma ga bugun jini, ko matsin lamba lokacin da zuciyar ku ta haɗu, maimakon bugun jini na diastolic, ko matsin lamba lokacin da zuciyar ku ta sami nutsuwa. Hakanan tasirin na iya zama mai ƙarfi ga ɗanyen beets fiye da dafaffun gwoza (,,,).

Wadannan cututtukan rage karfin jini na iya zama saboda yawan nitsuwa na nitrates a cikin gwoza. A jikinka, sinadarin nitrates yana canzawa zuwa nitric oxide, kwayar da ke fadada jijiyoyin jini, wanda ke haifar da hawan jini ().

Matakan nitrate na jini suna ci gaba har tsawon awanni shida bayan cin abincin nitrate. Sabili da haka, beets yana da tasiri na ɗan lokaci ne kawai akan hawan jini, kuma ana buƙatar amfani na yau da kullun don fuskantar ragin lokaci mai tsawo na hawan jini ().

Beets yana dauke da babban adadin nitrates, wanda ke da tasirin rage karfin jini. Wannan na iya haifar da rage haɗarin kamuwa da zuciya, gazawar zuciya da bugun jini.

3. Zai Iya Inganta Ayyukan Wasanni

Yawancin karatu suna ba da shawarar cewa abincin nitrates na iya haɓaka wasan motsa jiki.

Saboda wannan, 'yan wasa sukan yi amfani da beets.

Nitrates ya bayyana yana shafar aikin jiki ta hanyar inganta ƙimar mitochondria, waɗanda ke da alhakin samar da makamashi a cikin ƙwayoyinku ().

A cikin karatun guda biyu da suka hada da maza bakwai da takwas, suna cin oza 17 (500 ml) na ruwan gwoza a kullum tsawon kwanaki shida na tsawaita lokacin gajiya a lokacin motsa jiki mai karfi ta hanyar 15-25%, wanda shine ci gaban 1-2% a cikin aikin gaba daya ( ,,).

Hakanan cin gwoza na iya inganta hawan keke da wasan motsa jiki da haɓaka amfani da iskar oxygen har zuwa 20% (,,,).

Smallaya daga cikin karatuttukan da aka yi game da masu kekuna masu tsere tara sun kalli tasirin oce 17 (500 ml) na ruwan gwoza a kan gwajin lokacin hawan keke a kan tafiyar 2.5 da 10 (mil 4 da 16.1).

Shan ruwan beetroot ya inganta aikin da kashi 2.8% bisa gwajin lokaci mai tsawon mil 2.5 (4-km) da kuma 2.7% akan gwajin 10-mile (16.1-km) ().

Yana da mahimmanci a lura cewa matakan nitrate na jini sun ƙaru cikin awanni 2-3. Sabili da haka, don haɓaka ƙarfin su, zai fi kyau a cinye beets sa'o'i 2-3 kafin horo ko gasa ().

Cin beets na iya haɓaka wasan motsa jiki ta hanyar inganta amfani da oxygen da lokaci zuwa gajiya. Don kara girman tasirin su, yakamata a cinye beets awanni 2-3 kafin horo ko gasa.

4. Zai Iya Taimaka Wajen Yaƙar Kumburi

Konewa na yau da kullun yana haɗuwa da cututtuka da yawa, kamar kiba, cututtukan zuciya, cututtukan hanta da ciwon daji ().

Beets yana dauke da launukanda ake kira betalains, wadanda zasu iya mallakar wasu sinadarai masu kare kumburi (,,).

Koyaya, yawancin bincike a wannan yanki an gudanar da su ne a cikin beraye.

Ruwan gwoza da ruwan gwoza an nuna su rage kumburin koda a cikin berayen da aka yi wa allura da sinadarai masu guba da aka sani don haifar da mummunan rauni (,).

Studyaya daga cikin binciken da aka yi a cikin mutane tare da osteoarthritis ya nuna cewa ƙwayoyin betalain da aka yi da gwoza sun cire raɗaɗi da rashin jin daɗin da ke tattare da yanayin (23).

Duk da yake waɗannan karatun suna ba da shawarar cewa gwoza tana da tasirin maganin kumburi, ana buƙatar nazarin ɗan adam don sanin ko za a iya amfani da ƙwayoyi don rage ƙonewa.

Beets na iya samun adadin tasirin anti-inflammatory. Koyaya, ana buƙatar ƙarin bincike a cikin mutane don tabbatar da wannan ka'idar.

5. Zai Iya Inganta Kiwon Lafiya

Fiber mai cin abinci abu ne mai mahimmanci na ƙoshin lafiya.

An danganta shi da fa'idodin kiwon lafiya da yawa, gami da narkewar narkewa.

Kofin gwoza daya ya ƙunshi gram 3.4 na zare, yana mai da beets kyakkyawar tushen zare (1).

Fiber yana tsallake narkewa kuma ya gangara zuwa mazaunin, inda yake ciyar da ƙwayoyin cuta ko kuma ƙara girma zuwa wurin zama.

Wannan na iya inganta lafiyar narkewar abinci, kiyaye ku a koyaushe da hana yanayin narkewar abinci kamar maƙarƙashiya, cututtukan hanji mai kumburi da diverticulitis (,).

Bugu da ƙari, ana danganta fiber da rage haɗarin cututtukan cututtuka na yau da kullun ciki har da ciwon daji na hanji, cututtukan zuciya da kuma buga ciwon sukari na 2 (,,).

Beets shine kyakkyawan tushen fiber, wanda ke da amfani ga lafiyar narkewar abinci, tare da rage haɗarin yawan yanayin rashin lafiya na yau da kullun.

6. Zai Iya Taimakawa Kiwon Lafiya

Ayyuka na tunani da fahimi suna raguwa bisa ƙwarewar shekaru.

Ga wasu, wannan koma baya yana da mahimmanci kuma yana iya haifar da yanayi kamar lalata.

Rage yawan jini da iskar oxygen zuwa kwakwalwa na iya taimakawa ga wannan koma baya (,,).

Abin sha'awa, nitrates a cikin gwoza na iya haɓaka aikin tunani da fahimi ta hanyar inganta faɗaɗa jijiyoyin jini kuma don haka ƙara yawan jini zuwa kwakwalwa ().

Beets an nuna shi musamman inganta jini zuwa gaban goshin kwakwalwa, yankin da ke da alaƙa da tunani mai girma, kamar yanke shawara da ƙwaƙwalwar aiki ().

Bugu da ƙari kuma, wani binciken da aka yi a cikin masu ciwon sukari na 2 ya kalli tasirin beets a lokacin da ya dace, wanda shine ma'auni na aikin fahimi.

Lokaci mai sauƙi a yayin gwajin aiki mai kwakwalwa ya kasance 4% cikin sauri a cikin waɗanda suka cinye oron 8.5 (250 ml) na ruwan gwoza a kullum tsawon makonni biyu, idan aka kwatanta da placebo ().

Koyaya, ko za'a iya amfani da gwoza a yanayin asibiti don inganta aikin kwakwalwa da rage haɗarin cutar rashin hankali har yanzu za'a gani.

Beets na dauke da sinadarin nitrates, wanda zai iya taimakawa wajen kara yawan jini zuwa kwakwalwa, inganta aikin fahimta da kuma yiwuwar rage barazanar kamuwa da cutar mantuwa. Koyaya, ana buƙatar ƙarin bincike a wannan yankin.

7. Zai Iya Samun Wasu Kadarorin Kayayyaki

Ciwon daji cuta ce mai tsananin haɗari da haɗari wanda ke tattare da haɓakar ƙwayoyin ƙwayoyin cuta.

Abubuwan da ke cikin antioxidant da yanayin anti-inflammatory na beets sun haifar da sha'awa cikin ikonta na hana kansar.

Koyaya, shaidun yanzu suna da iyakancewa.

An nuna cire ƙwayar beetroot don rage rarrabuwa da ci gaban ƙwayoyin tumo a cikin dabbobi (,).

Wani bincike da aka yi da bututu da aka yi amfani da kwayoyin halittar dan adam ya gano cewa cirewar beetroot, wanda yake dauke da sinadarin betalain, ya rage ci gaban kwayar cutar ta prostate da kuma kansar mama ().

Yana da mahimmanci a lura cewa an gudanar da waɗannan karatun a cikin ƙwayoyin halittar ɗan adam da beraye. Arin bincike ya zama dole don tantance ko za'a sami sakamako iri ɗaya a cikin mutane masu rai.

Bincike a cikin kwayar halittar mutum da beraye sun nuna cewa launukan da ke cikin beets na iya taimakawa rage haɓakar ƙwayoyin kansa.

8. Iya Taimaka Maka Rage Nauyi

Beets yana da kayan abinci mai gina jiki da yawa wanda yakamata ya zama mai kyau ga asarar nauyi.

Na farko, gwoza bashi da kalori sosai kuma yana da ruwa sosai (1).

Ara yawan abincin ku-kalori masu ƙarancin kaɗa kamar 'ya'yan itatuwa da kayan marmari an danganta shi da rage nauyi (,).

Bugu da ƙari, duk da ƙarancin abun cikin kalori, gwoza tana ƙunshe da matsakaiciyar furotin da zare. Waɗannan duka muhimman abubuwan gina jiki ne don cin nasara da kiyaye ƙimar lafiya (,,).

Hakanan fiber a cikin gwoza na iya taimakawa inganta haɓaka nauyi ta rage rage ci abinci da haɓaka ji daɗin cikawa, ta haka yana rage yawan amfani da kalori (, 44,).

Duk da yake babu wani karatu da ya gwada tasirin gwoza akan nauyi, da alama ƙara ƙwayoyi a cikin abincinka na iya taimakawa wajen rage nauyi.

Beets yana da ruwa mai yawa da ƙarancin abun cikin kalori. Duk waɗannan kaddarorin suna da amfani don asarar nauyi.

9. Dadi kuma Mai Saukin Hadawa cikin Abincin ka

Wannan na ƙarshe ba fa'idar kiwon lafiya bane, amma har yanzu yana da mahimmanci.

Ba wai kawai gwoza masu gina jiki ba, amma kuma suna da dadi sosai kuma suna da sauƙin hadawa cikin abincinku.

Za a iya samun ruwan 'ya'yan itace, a gasa, a dafa shi ko kuma a tsami shi. Hakanan, ana iya siyan su tsaf-tsaf kuma gwangwani don saukakawa.

Zaɓi ƙwayoyin beets waɗanda suke da nauyi don girman su tare da sabo, mara saman koren ganye har yanzu a haɗe.

Abincin nitrates mai narkewa ne na ruwa, saboda haka ya fi kyau a guji tafasasshen gwoza don kara yawan kayan nitsat dinsu.

Anan akwai hanyoyi masu daɗi da ban sha'awa don ƙara ƙarin ƙwayoyi a abincinku:

• Salatin gwoza: Getsetin beets suna daɗaɗaɗɗen dandano da launuka masu launi ga coleslaw.
• Tsutsa mai gwoza: Beets da aka gauraya da yogurt na Girkanci suna yin dadi da lafiya.
• Ruwan gishiri: Fresh juice na beetroot shine mafi kyau, saboda ruwan da aka siya da kantin yana iya zama mai yawa cikin ƙara sugars kuma yana iya ƙunsar amountan ofan ofan gwoza.
• Beetroot ya bar: Za a iya dafa ganyen gwoza kuma a more shi kamar alayyafo, don haka kar a jefa su waje.

Beetroot kayan lambu ne mai daɗin ci kuma mai sauƙi wanda zai sauƙaƙa akan abincinku. Zaɓi gwoza waɗanda suke da nauyi don girmansu tare da koren kore har yanzu a haɗe.

Layin .asa

Beets yana ba da fa'idodin kiwon lafiya masu ban sha'awa.

Ba tare da ambatonsu ba, suna da ƙarancin adadin kuzari da kuma tushen tushen abubuwan gina jiki, gami da fiber, fure da bitamin C.

Beets kuma yana ƙunshe da nitrates da launuka waɗanda zasu iya taimakawa rage saukar karfin jini da haɓaka wasan motsa jiki.

Aƙarshe, gwoza suna da daɗi kuma suna da ma'ana, suna dacewa sosai cikin ƙoshin lafiya da daidaitaccen abinci.