ʻO nā beets he kumu kumu kīnā, he pili i ka chard a me ka'ōnihi. ʻO nā beetroots a me nā gīnaʻi pīpīʻelua mau'āpana o ka pipi, hiki ke hoʻopauʻia. Ua kapaʻia nā'elepī ka mea kanuʻole a me ka nui o nā'ōpona'okōhaku, akāʻo ka pīpī pīpī he starchier a no laila e hoʻopauʻia i nā'āpana kūpono.
Loaʻa nā beets ma ka makahiki a pau me ko lākou wā kiʻekiʻe mai Malaki aʻOkakopa.
ʻO nā mea kūpilikiʻi keʻanoʻulaʻula-i-hohonu-ʻulaʻula i kaʻula, akā he mauʻano'ē aʻe kekahi e like me nā beets gula a me keʻokeʻo. ʻO kaʻona meaʻai ma ka laka ma lalo nei no ka beets ula / ulaʻula.
Nā Pono Peets Nānā Beets | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu i nā'āpana'āpana (136 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 58 | |
| Nā Kalo mai ka momona 1 | |
| Ka Honua Loa 0.2g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 106mg | 4% |
| Pailapila 442mg | 11% |
| Nā Carbohydrates 13g | 5% |
| Dietary Fiber 3.8g | 15% |
| Nā Kupa 9.2g | |
| Aiai 2.2g | |
| ʻO ka Vitamin A 2% · Huaki C 11% | |
| Ke Komika 2% · Kaha 8% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o nā beetsʻona e pili ana i ka nui o nā calories a me ka waiʻaleʻa e like me ka mea lawelawe o ka hua. Ināʻoe e nānā ana i kāu meaʻai hauʻawa, e hoʻomanaʻo i kēia i loko o ka manaʻo-e like me keʻano o kaʻai a kāu eʻai ai pahaʻoe makemake e mālama i kāu'āpana i kekahi e lawelawe ana i ka manawa.
Nā Huakaʻi Ola
He puna maikaʻi loa nā beets i ka folate a me ka manganese a me kahi kumu maikaʻi o ka pālolo a me ka fiber.
He mea nui ka hemoʻana o ka DNA a me ka paleʻana i nāʻeha o ke kino i loko o ka'ōpū, aʻo ka manganese he māhele o nā enzymes antioxidant a kōkua i ka hakiʻana i ka glucose a me nā proteins. Hiki i ka pāpona pālolo ke kōkua i ka ho'ēmiʻana i ke koko a me ka fiber i mea nui ma ka ola olakino. Hiki i ka fiber ke kōkua i ka hoʻoponopono i nā mea koko, hoʻonui i nā manaʻo o ka piha a huki i ka cholesterol mai ka puʻuwai a me ke kino.
Loaʻa iā lākou nā pūnaehana i kapaʻia he betalains, a hāʻawi iā lākou i kā lākou huehueʻulaʻula a hāʻawi iā lākou i nā antioxidants, e hiki ke kōkua i ka ho'ēmiʻana i ka mumū i ke kino.
Uaʻikeʻia kahi hoʻokahi o nā mea nāna i inu i ka wai pīpī ma mua o ka hoʻolālā i hiki ke hana no kahi lōʻihi he 16 mau lōʻihi. ʻO kēia no keʻano o ka huliʻana o ka nitrates i loko o ka waikawa nitric, kahi hana e hoʻemi ai i ke kumu kūʻai oxygen no ka hoʻolālā haʻahaʻa haʻahaʻa a me ka hoʻonui i ka paleʻana i ka hoʻolālā kiʻekiʻe.
Nā nīnau maʻamau e pili ana i nā pili
Hiki iāʻoe keʻai i ka beets inā loaʻaʻoe i ka maʻi maʻi? ʻAe. Hiki ke hoʻohuiʻia nā beets i loko o ka meaʻai maʻamau i ke kai me ka mea maʻamau. ʻO ke kī i kaʻai beetsʻo ia ke nānā i kāu mahele. Hoʻokahi hoʻokahi kīʻaha o ka beetsʻona e pili ana i kahi 13 grams o ka waiʻalea,ʻo ia keʻano o kaʻaiʻana i hoʻokahi'āpana berena. I ka hoʻohālikelikeʻana, hoʻokahi kīʻaha o ka beets kuka i loko o 17 grams o ka hauʻahu a me ka 3.5 grams o ke fiber. No laila, e hoʻomau e mālama i kāu kuleana i kahi e lawelawe ana.
Ināʻo nā beets wale nō ke kumu o ka waiʻaleʻa i kāu pāʻina, hiki iāʻoe keʻai i nā lawelaweʻelua ma muli o kāu'āpana'āina momona no kāuʻaiʻana. Inā loaʻaʻoe i ka maʻi maʻi, hiki iāʻoe ke hoʻohana i kāu mita glucose i nā manawa a pau eʻike i keʻano o kāu kino e pane ai i ke kō i ka beets.
ʻO ke kūpono,ʻelua mau hora ma hope o kaʻainaʻana, e emi iho ke koko o kou koko ma lalo o 180 mg / dL, akā e kūkā i kāu mau mea pono'ī me kāu kauka.
Huluʻia kāu poop i ka wā eʻai aiʻoe i ka beets? ʻO ka puaʻa i loko o nā beets hiki ke lele i loko o kou puʻuwai ma hope o kaʻaiʻana iā lākou. Ināʻoluʻoluʻoe i keʻano o ka maikaʻi a hoʻomaopopo i ka loli o kou mimi a me kou pale ma hope o kaʻaiʻana i ka beets, mai hopohopo. Akā, ināʻoe e maʻi aʻaʻole e loli ke kala, e hoʻopili koke i kāu kauka, e like me ka hoʻololiʻana i ke kala o ka stool, keʻokeʻo i ka ulaula, hiki ke hōʻailona o kahi puka i loko.
Hiki iāʻoe keʻai i nā lau o beets? ʻAe, hiki iāʻoe aʻoʻoe.
ʻO nā lau heʻanoʻaeʻole ka mea kanu i loaʻa i ka huaʻopa B6, ka huameʻa K, ka hao, ka magnesium, ka potassium, ka keleawe, ka manganese, a me nā antioxidants.
Ke kiʻi a me ka mālamaʻana
E koho i nā beets i liʻiliʻi i ka liʻiliʻi i ka hilinaʻi me kaʻeleʻeleʻulaʻula. Eʻae i nā beets me nā kumu-lauoho lauoho-hiki paha i kēia mau beets ke paʻakikī.
E nānā i nā greens i ke kohoʻana i kāu beets. ʻO ka hou beets e loaʻa i nā'ōleʻa lauhuʻi.
No kahiʻoihana kūpono maʻamau, e mālama i nā kī a me nā kumu i kahi kaʻawale, eʻoki ana i ka nuku i hoʻokahi inisi aʻelua paha ma luna o kahi e hoʻokomo ai i ke kumu. E hōʻalo i ka holoiʻana i ka beets a hiki i ka wā e mākaukau aiʻoe e hoʻohana i ia mau mea a mālama i loko o ka fīkoina i kahiʻeke. E mālama nā greens no kekahi mau lā a me ke aʻa i nā 2 i 3 mau wiki.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā Beets
ʻO nā beets kekahiʻano maʻalahi e hiki ke hanaʻia he mauʻano likeʻole. Ināʻoe eʻimi ana i ka hoʻomehana i kāu meaʻai i ka hoʻoilo aiʻole e noho mālie i ka puna a me ke kauwela, hiki iāʻoe ke hoʻohana i nā beets i kāu papaʻai. Eʻoki wale a'āpae paha iā lākou i saladi, aiʻole i kaʻaila, i ke kani, ka paila, kaʻaila, aiʻole kaʻaila no ka mahalo aku i kāuʻai. E hoʻohana i ka pākuʻi a me nā greens no ka loaʻaʻana o nā pono kūpono a me kaʻono o nā pipi.
Recipes
Mai ka'anā liʻiliʻi i ka pupuhi, ka beets he meaʻai maikaʻi loa ia i nā meaʻai. Hoʻomaka i kāu lā me kahi smoothie maikaʻi aiʻole e pākuʻi i nā piʻi i kāu saladi, e like paha. Inā makemakeʻoe e ho'āʻo iā lākou i loko o kahi kīʻaha nui, e ho'āʻo i kēia mau pīpī pīpī a me nā mea kiko iʻa. Hoʻopiliʻia nā beets me ka balsamic glaze e hana i kahiʻaoʻao nui loa, aʻo kēia pāpaʻa a me ka pāpale wilian he meaʻono maikaʻi ia i ka hummus aiʻole ka guacamole.
> Kālā:
> Bailey, SJ. a. al. Hoʻolilo ka Diveary nitrate supplementation i ka hoʻolālā o ka'O2 no ka hoʻolālā haʻahaʻa haʻahaʻa a hoʻonui i ka hoʻomanawanui i ka hoʻolālā kiʻekiʻe i nā kānaka. J Appl Physiol. 2009'Aku; 107 (4): 1144-55.
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. Upper River Saddle, NJ: Prentice Hall, 2003: 634.
> Lee H, Wettasinghe M, Block BW et al. ʻO Betalains, ka lā II nā hopena o kaʻenemi e hoʻopuka i ka huapalapala (Beta vulgaris L.). Nutr Kepera. 2005 (53) (1): 91-103.