I-Beet iyimifino enomsoco kakhulu enokunambitheka okumnandi okuhlukanisayo kweminye. Ngenxa yesici sayo, isetshenziswa kabanzi ekuphekeni kwanamuhla ukulungiselela amalungiselelo ahlukene, ikakhulukazi lawo anokuthinta okumnandi nokumuncu. Isetshenziswa emazweni amaningi emhlabeni jikelele, ngoba kulula kakhulu ukuyithola nokukhula.
Uma uthanda ama-beet, ukudla kwe-beetroot kungase kube kuhle kuwe. Lolu hlelo lokudla, ongalulandela isonto lonke, luthembisa ukukusiza ukuthi wehlise cishe amakhilogremu angu-7 uma ulandela ngokuqinile iziqondiso zalo. Ngaphezu kwalokho, ukuze wandise izinzuzo kanye nenqubekela phambili ekufinyeleleni imigomo yakho yesisindo, kunconywa ukuthi uphuze amanzi amaningi noma ijusi elilula ngangokunokwenzeka, usebenzise isithako esimnandi ezitiyeni zakho nasekofini, futhi ulungiselele ukudla kwakho ngosawoti kanye noviniga.
Izakhiwo kanye nezinzuzo beet empilweni
I-Beetroot, eyaziwa ngokwesayensi ngokuthi i-Beta vulgaris , iyimifino egcwele izinzuzo zezempilo, okwenza kube okunye kokudla okunconywa kakhulu ekudleni okulinganiselayo. Ngezansi, sizohlola izici zayo eziyinhloko:
- Okuqukethwe Kwekhalori Ephansi: Ifaka isandla kancane 43 amakhalori ngamagremu ayi-100. Lokhu kwenza kube ukudla okufanele kulabo abafuna ukunciphisa umzimba.
- Inothile nge-fiber: Isiza ukuthuthukisa ukuhamba kwamathumbu, ukuvimbela ukuqunjelwa kanye nokugcina amazinga enempilo ushukela egazini.
- Umthombo we-iron ne-vitamin C: Ikhuthaza ukumuncwa kwensimbi futhi ivimbele izinkinga ezifana i-anemia.
- Umphumela wokuqeda ubuthi: Iqukethe ama-betalain, ama-pigments asekela ukukhishwa kwesibindi nokusiza ukulwa free radicals.
- Ukunikezwa kwamandla: Ilungele abasubathi, njengoba ithuthukisa ukugeleza kwegazi sibonga i-nitric oxide aqukethe.
Izinzuzo zokufaka ama-beet ekudleni
Ama-beet awagcini nje ngokusiza ukulahlekelwa isisindo, kodwa futhi anomthelela empilweni engcono kakhulu:
- Ukwehliswa komfutho wegazi: I-nitric oxide etholakala ku-nitrate yemvelo kuma-beet ithuthukisa ukujikeleza futhi iyancipha ukushaya kwegazi.
- Ukusekela ukusebenza ngokomzimba: Ukudla beet kungandisa ukumelana namandla emisebenzini yomzimba.
- Izinzuzo zengqondo: Ithuthukisa ukugeleza kwegazi ukuya ebuchosheni, ithuthukise ukusebenza kwengqondo futhi isize ukubambezeleka ukuguga kobuchopho.
- I-detox yemvelo: I-Beet isiza umzimba ukuqeda ubuthi, ikakhulukazi ezingeni lesibindi nezinso, okwenza kube kuhle kakhulu ekuhlanzeni umzimba.
Uhlelo lokudla kwebhitrudi lwamasonto onke
Uhlelo lokudla okusekelwe ku-beet lwamasonto onke lwakhiwe ukuze lusebenzise ngokugcwele izakhiwo zalo mifino. Ngezansi sinemininingwane yamamenyu wansuku zonke:
NgoMsombuluko
- Ukudla kwasekuseni: 1 ingilazi yobisi lwe-skim nama-oats granulated.
- Usuku lokudla: ¼ isaladi yenkukhu kanye nebhitrudi kanye notamatisi.
- Isinkwa: I-yogathi e-skim engu-1 nama-cereals.
- Dinner: Isaladi ye-tuna yemvelo, irayisi elinsundu, iqanda eliphekwe kanzima kanye nobhithiwothi.
NgoLwesibili
- Ukudla kwasekuseni: I-infusion engu-1 kanye nama-rice crackers angu-4.
- Usuku lokudla: I-fillet engu-1 ene-beet puree.
- Isinkwa: 1 ukumnika kanye nesithelo esi-1.
- Dinner: Isaladi ye-beet, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli nesanqante.
NgoLwesithathu
- Ukudla kwasekuseni: I-yogathi e-skim engu-1 nama-cereals.
- Usuku lokudla: Imifino egayiwe ozikhethele yona, okuhlanganisa nama-beet.
- Isinkwa: 1 ukumnika kanye 2 amakhukhi amanzi.
- Dinner: I-150 g yenyama engenamafutha nelayisi elinsundu kanye nesaladi lesithombo sebhitrudi.
NgoLwesine
- Ukudla kwasekuseni: 1 ukumnika kanye nocezu olulodwa lwesinkwa sikakolweni.
- Usuku lokudla: I-Borscht.
- Isinkwa: 1 ingilazi yobisi lwe-skim nama-cereals.
- Dinner: Isaladi ye-tuna yemvelo, irayisi elinsundu, ummbila nama-beet.
NgoLwesihlanu
- Ukudla kwasekuseni: 1 skim iyogathi enezithelo.
- Usuku lokudla: I-100 g yesibindi ne-beet puree.
- Isinkwa: 1 ukumnika kanye nesithelo esi-1.
- Dinner: Isobho sebhitrudi nommbila ongu-1.
NgoMgqibelo
- Ukudla kwasekuseni: 1 ingilazi yobisi lwe-skim kanye ne-infusion engu-1.
- Usuku lokudla: Imifino egayiwe ozikhethele yona, okuhlanganisa nama-beet.
- Isinkwa: I-yogathi e-skim engu-1 nama-cereals.
- Dinner: ¼ isaladi yenkukhu nommbila, utamatisi kanye ne-beet.
Domingo
Ikhishwe, kodwa kunconywa ukuthi ifake ukulungiswa okuthile nama-beet ukuze kugcinwe ukuvumelana ohlelweni.
Ukudla kuhambisana ne-hydration eyanele kanye nokuzivocavoca umzimba okulinganiselayo. Ungakhohlwa ukubonana nochwepheshe bezokwelapha kuqala uma unanoma yisiphi isimo sezempilo.
Ama-beet abe umsizi oyinhloko hhayi nje ngenxa yekhono labo lokukhuthaza ukwehla kwesisindo, kodwa futhi nezinzuzo zabo eziningi zempilo ngokujwayelekile, kusukela ekuqedeni umzimba ukuya ekuthuthukiseni ukusebenza ngokomzimba nangokwengqondo. Ukuyifaka ekudleni kwakho kwansuku zonke kungaba yisiqalo soguquko olunempilo nolumnandi.