Beets yog ib tug paus zaub, ib tug txheeb ze mus chard thiab spinach. Beetroots thiab beet zaub yog ob feem ntawm beet, ob qho tib si ntawm uas yuav tau noj. Cov kab taum ntsuab yog xam cov zaub ua tsis muaj dej khov thiab muaj tsawg heev carbohydrate, whereas lub noob beet yog starchier thiab yog li ntawd yuav tsum tau muab ntim rau hauv feem tsim nyog.
Beets muaj tag nrho cov xyoo nrog lawv cov caij nyoog tuaj txog txij Lub Peb Hlis mus rau Lub Kaum Hli.
Beetroots feem ntau yog xim liab-rau-sib sib zog nqus-xim hauv xim, tab sis kuj muaj ntau hom xws li kub thiab xim daj. Cov lus qhia txog zaub mov hauv daim ntawv nram qab no yog rau cov liab / liab doog.
Beets Nutrition tseeb | |
|---|---|
| Kev Pab Cuam 1 khob khob slices (136 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 58 | |
| Calorie los ntawm roj 1 | |
| Tag Nrho Rog 0.2g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 106mg | 4% |
| Tshuaj Muaj Ntshov 442mg | 11% |
| Carbohydrates 13g | 5% |
| Kev noj haus fiber ntau 3.8g | 15% |
| Qab zib 9.2g | |
| Protein 2.2g | |
| Vitamin A 2% · Vitamin C 11% | |
| Calcium 2% · Iron 8% | |
| * Raws li 2,000 calorie diet | |
Ib khob ntawm cov nqaij nyoos muaj xws li tib cov calories thiab carbohydrate ua ib qho kev pab txiv hmab txiv ntoo. Yog tias koj tab tom saib xyuas koj tus kab mob carbohydrate, nco ntsoov khaws qhov no-nyob ntawm seb koj cov pluas noj yog li cas koj thiaj xav kom koj ib feem ntawm ib qho kev pab ib zaug.
Nyiaj Noj Qab Haus Huv
Beets yog ib qho zoo heev ntawm folate thiab manganese thiab ib qho chaw zoo ntawm cov poov tshuaj thiab fiber.
Folate tseem ceeb rau DNA synthesis thiab tiv thaiv neural tube tsis xws luag ua thaum cev xeeb tub, thaum manganese yog ib qho kev tivthaiv cov antioxidant enzymes thiab pab rhuav tshem piam thaj thiab proteins. Cov tshuaj yaj yeeb yuav pab txo kom ntshav tsawg thiab fiber ntau qhov tseem ceeb hauv kev mob digestive. Fiber kuj pab tswj cov ntshav qab zib, ua rau muaj kev siab ntsws xav thiab rub cov cholesterol tawm ntawm lub plawv thiab tawm ntawm lub cev.
Lawv kuj muaj phytutenants hu ua betalains, uas muab lawv cov ntshav hue thiab muab rau lawv nrog antioxidant, uas yuav pab txo cov kev mob hauv lub cev.
Ib qho kev tshawb nrhiav tau pom tias cov neeg uas haus kua txiv kab ua si ua ntej mus qoj ib ce muaj peev xwm ua kom tau li ntawm 16 feem pua ntev dua. Qhov no yog vim li cas cov nitrates tig mus rau nitric acid, tus txheej txheem uas yuav txo qhov oxygen cov nqi qoj ib ce siv zog raws li kev tiv thaiv siab rau kev siv zog.
Cov Lus Nug Txog Cov Laus
Koj puas noj tau beets yog tias koj muaj ntshav qab zib? Muaj. Beets muaj peev xwm muaj nyob rau hauv ib tug tsawg mus rau moderate carbohydrate noj haus. Tus yuam sij rau noj beets yog los saib xyuas koj feem. Ib lub khob haus ntawm cov nqaij nyoos muaj 13 gram carbohydrate, uas yog sib npaug li ntawm ib daim mov ci. Nyob rau hauv kev sib piv, ib khob ntawm beet beets muaj txog 17 grams carbohydrate thiab 3.5 grams fiber. Yog li, koj yuav tsum khaws koj li rau ib qho kev pab.
Yog hais tias beets yog tib qhov chaw ntawm carbohydrate nyob rau hauv koj noj mov, tej zaum koj yuav tau noj ob servings nyob ntawm seb koj qhov nyiaj carbohydrate rau koj noj mov. Yog tias koj muaj ntshav qab zib, koj tuaj yeem siv koj lub ntsuas cua kom ntsuas seb koj lub cev ua rau lub suab thaj li cas.
Qhov zoo tshaj, ob teev tom qab koj pluag mov noj koj cov ntshav qab zib yuav tsum tsawg tshaj 180 mg / dL, tab sis sib tham txog koj lub hom phiaj ntawm koj tus kheej nrog koj tus kws kho mob.
Yog koj tus poop tig liab thaum koj noj cov kab lauj? Cov pigment hauv beets yuav nkag mus rau hauv koj lub plab tso tom qab noj zaub mov. Yog tias koj tsis muaj mob thiab pom tias muaj kev hloov hauv koj cov zis los yog cov quav tom qab noj cov noob, koj yuav tsum tsis txhob txhawj. Tab sis, yog tias koj hnov mob lossis xim tsis hloov, hu rau koj tus kws kho mob sai li sai tau, thaum hloov hauv cov quav, tshwj xeeb yog liab, yuav yog ib qho teeb meem ntawm sab hauv.
Koj puas noj cov nplooj ntawm beets? Tau, koj tuaj yeem tau thiab koj yuav tsum tau.
Cov nplooj yog cov zaub ua tsis muaj dej khov uas yog nplua nuj nyob rau hauv vitamin B6, vitamin K, hlau, magnesium, potassium, tooj liab, manganese, thiab antioxidants.
Xa thiab Khaws Cia
Xaiv beets uas muaj me me los sis nruab nrab uas zoo sib xws nrog cov tawv nqaij. Tsis txhob ntim qis nrog cov hauv paus plaub hau-cov kab no tej zaum yuav tawv.
Saib cov zaub ntsuab thaum xaiv koj cov qwj. Fresh beets yuav muaj perky, crisp zaub.
Rau kev xyaum ua kom zoo, khaws cov zaub ntsuab thiab cov hauv paus hniav nyias nyias, txiav cov zaub ntsuab ib nti lossis ob sab saum toj uas lawv xa mus rau hauv paus. Tsis txhob ntxuav cov quav kom txog thaum koj npaj txhij siv thiab muab cia rau hauv lub tub yees hauv lub hnab yas airtight. Cov zaub ntsuab yuav khaws ob peb hnub thiab cov hauv paus hniav tuaj txog li 2 rau 3 lub lim tiam.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Beets
Beets yog ib qho khoom noj khoom haus ntau yam uas yuav ua tau yog ntau txoj hau kev. Txawm koj tab tom nrhiav kom sov li koj cov pluas noj nyob rau lub caij ntuj no los yog nyob twj ywm hauv lub caij nplooj ntoo hlav thiab lub caij ntuj sov, koj tuaj yeem siv beets hauv koj pluas mov noj. Cias chais los yog grate lawv rau hauv zaub nyoos, los yog roast, saute, ncu, boil, los yog grill los qhuas koj cov pluas noj. Siv lub teeb thiab cov zaub ntsuab kom tau tag nrho cov kev pabcuam noj haus thiab qhov tsw ntawm beet.
Zaub mov txawv
From cias roasted rau fancier dips, beets yog ib tug ntxiv zoo nkauj ntxiv rau txhua pluas noj. Pib koj cov hnub tawm nrog cov smoothie los yog ntxiv cov neeg ntaus kom koj cov zaub xam lav, piv txwv. Yog hais tias koj xav sim lawv nyob rau hauv ib qho tseem ceeb zaub mov, sim no beet thiab farro burgers. Grilled beets nrog balsamic glaze ua ib tug zoo sab phaj, thiab no beet thiab Walnut dip yog ib tug lwm txoj kab rau hummus los yog guacamole.
> Qhov chaw:
> Bailey, SJ. thiab. al Kev noj haus nitrate supplementation txo O2 cov nqi qis siv qoj thiab ua rau siab rau kev siv zog ua haujlwm hauv tib neeg. J Appl Physiol. 2009 Oct; 107 (4): 1144-55.
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib Phau Ntawv ntawm Chav Kawm Txuj Ci. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 634.
> Lee CH, Wettasinghe M, Koom BW thiab lwm tus. Betalains, theem II enzyme-inducing Cheebtsam los ntawm liab beetroot (Beta vulgaris L.) rho tawm. Nutrition Cancer. 2005; 53 (1): 91-103.