Hauv cov ntshav qab zib mellitus, koj yuav tsum hloov pauv cov ntsiab lus ntawm khoom noj khoom haus, xav txog txhua yam khoom noj hauv cov khoom noj hais txog qhov muaj txiaj ntsig zoo thiab muaj txiaj ntsig rau cov ntshav qabzib. Beetroot yog cov khoom tsis sib haum xeeb. Ntawm ib sab, nws yog zaub muaj nplua nuj nyob hauv fiber ntau thiab vitamins, txhais tau tias nws yuav tsum muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib hom 2. Ntawm qhov tod tes, qhov glycemic Performance index ntawm hau thiab ncu beets yog qhov siab heev, uas yog, ntshav qab zib yuav sawv. Txhawm rau txo cov kev puas tsuaj ntawm beets thiab nce nws cov txiaj ntsig, koj tuaj yeem siv qee cov cai ua noj uas yuav piav qhia hauv kab lus no.
Cov sib xyaw thiab calorie ntsiab lus ntawm beets
Thaum peb tham txog beets, peb xav txog ib qho cog qoob loo ruaj khov, ua tiav qoob loo. Hauv cov cheeb tsam yav qab teb, cov tub ntxhais hluas kab tshis tseem siv los ua khoom noj. Nplooj nplooj beets tuaj yeem noj nyob rau hauv ntsuab thiab nqaij zaub nyoos, stew, muab tso rau hauv cov kua zaub. Nyob rau hauv Teb chaws Europe, lwm ntau yam ntawm beets - chard. Qhov cuam tshuam ntawm nws daim ntawv thov yog tib yam li ntawm cov kab ke dog dig. Chard yog ob qho tib si hauv cov nqaij nyoos thiab cov txheej txheem tsim.
Cov nyob sib xyaw ua ke ntawm cov hauv paus qoob thiab cov feem hauv nruab nrab nws txawv:
Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los
- Li qub ntawm qab zib -95%
- Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
- Ntaus tau ntawm lub plawv dhia muaj zog -90%
- Kev tshem tawm ntshav siab - 92%
- Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%
| Kev sib xyaw rau 100 g | Nyoos beet hauv paus | Bo beet beet hauv paus | Fresh beet saum | Tshiab mangold | |
| Cov calories, kcal | 43 | 48 | 22 | 19 | |
| Cov muaj protein, g | 1,6 | 1,8 | 2,2 | 1,8 | |
| Cov rog, g | - | - | - | - | |
| Cov roj nplej, g | 9,6 | 9,8 | 4,3 | 3,7 | |
| Ua kom muaj fiber, g | 2,8 | 3 | 3,7 | 1,6 | |
| Cov tshuaj vitamins | A | - | - | 0,3 (35) | 0,3 (35) |
| beta carotene | - | - | 3,8 (75,9) | 3,6 (72,9) | |
| B1 | - | - | 0,1 (6,7) | 0,04 (2,7) | |
| B2 | - | - | 0,22 (12,2) | 0,1 (5) | |
| B5 | 0,16 (3,1) | 0,15 (3) | 0,25 (5) | 0,17 (3,4) | |
| B6 | 0,07 (3,4) | 0,07 (3,4) | 0,1 (5) | 0,1 (5) | |
| B9 | 0,11 (27) | 0,8 (20) | 0,02 (3,8) | 0,01 (3,5) | |
| C | 4,9 (5) | 2,1 (2) | 30 (33) | 30 (33) | |
| E | - | - | 1,5 (10) | 1,9 (12,6) | |
| K | - | - | 0,4 (333) | 0,8 (692) | |
| Cov ntxhia hauv av, mg | poov tshuaj | 325 (13) | 342 (13,7) | 762 (30,5) | 379 (15,2) |
| tshuaj nplaum | 23 (5,8) | 26 (6,5) | 70 (17,5) | 81 (20,3) | |
| sodium | 78 (6) | 49 (3,8) | 226 (17,4) | 213 (16,4) | |
| phosphorus | 40 (5) | 51 (6,4) | 41 (5,1) | 46 (5,8) | |
| hlau | 0,8 (4,4) | 1,7 (9,4) | 2,6 (14,3) | 1,8 (10) | |
| txiv ntseej | 0,3 (16,5) | 0,3 (16,5) | 0,4 (19,6) | 0,36 (18,3) | |
| tooj liab | 0,08 (7,5) | 0,07 (7,4) | 0,19 (19,1) | 0,18 (17,9) | |
Cov vitamin thiab ntxhia muaj pes tsawg leeg ntawm beets yog qhov dav dua li uas tau qhia hauv lub rooj. Peb qhia tsuas yog cov tshuaj muaj txiaj ntsig zoo, cov ntsiab lus ntawm uas nyob hauv 100 g ntawm beets npog ntau dua 3% ntawm qhov xav tau txhua hnub rau cov neeg laus nruab nrab. Qhov feem pua no yog qhia nyob hauv kev thaiv kab zauv. Piv txwv, hauv 100 g ntawm beets nyoos, 0.11 mg ntawm vitamin B9, uas npog 27% ntawm kev pom zoo kom noj ib hnub. Txhawm rau kom txaus siab qhov kev xav tau ntawm cov vitamin, koj yuav tsum noj 370 g ntawm beets (100 / 0.27).
Yog cov kws kho ntshav qab zib tau noj beets
Raws li txoj cai, liab beets tau muab faib ua cov zaub pub rau cov ntshav qab zib muaj qhov ceeb toom tseem ceeb: tsis muaj kev kho cua sov. Cov laj thawj no yog dab tsi? Thaum ua noj hauv beets, qhov muaj ntawm carbohydrates nce ntau. Cov suab thaj ntau hauv ib feem tig mus rau hauv cov suab thaj yooj yim, qhov feem pua ntawm cov khoom tawg yooj yim nce ntxiv. Rau cov ntshav qab zib hom 1, cov kev hloov pauv no tsis yog qhov tseem ceeb, insulins niaj hnub tuaj yeem them rov qab rau qhov kev nce hauv qab zib no.
Tab sis nrog hom 2, koj yuav tsum ceev faj: muaj ntau dua beets nyoos, thiab beets hau yog siv feem ntau hauv cov tais diav: multicomponent zaub nyoos, borsch.
Qhov kev tso pa tawm ntawm cov beets hauv ntshav qab zib hom 2 tuaj yeem noj tau yam tsis muaj kev txwv thiab tsis hais txog tus txheej txheem ntawm kev npaj. Hauv cov duab saum toj, muaj fiber ntau, muaj tsawg cov carbohydrates, uas txhais tau tias cov piam thaj yuav nkag rau hauv cov ntshav qeeb tom qab noj mov, ib lub ntsej muag ntse yuav tsis tshwm sim.
Nws raug nquahu kom noj mangold nyob rau hauv cov ntshav qab zib mellitus tshiab, txij li thaum muaj fiber ntau hauv nws tsawg dua hauv nplooj beets. Cov neeg mob ntawm hom 1 thiab 2 ntawm cov ntawv qhia zaub mov muaj ntau yam zaub xam lav raws li cov zaub xam lav. Nws yog ua ke nrog hau qe, tswb kua txob, dib, tshuaj ntsuab, cheese.
Glycemic qhov taw qhia ntawm beet ntau yam:
- Boiled (suav nrog txhua txoj kev ntawm kev kho cua sov: ua noj, cub ci, ci) lub hauv paus qoob loo muaj qhov siab GI ntawm 65. Tib qho ntsuas rau rye cij, rhaub ntawm daim tawv nqaij ntawm qos yaj ywm, melon.
- Cov hauv paus zaub nyoos muaj GI ntawm 30. Nws yog rau cov pab pawg tsawg. Kuj, Performance index 30 raug muab rau cov taum ntsuab, mis, barley.
- Lub glycemic Performance index ntawm tshiab beet thiab chard saum yog ib qho qis qis - 15. Nws cov neeg nyob ze hauv GI rooj yog zaub qhwv, dib, dos, radishes, thiab txhua hom zaub ntsuab. Ntawm cov ntshav qab zib, cov khoom noj no yog lub hauv paus ntawm cov zaub mov.
Cov txiaj ntsig thiab kev phom sij ntawm beets hauv hom 2 mob ntshav qab zib
Rau cov neeg mob ntshav qab zib thiab cov neeg uas muaj pheej hmoo kis tau tus mob 2, beets yog ib qho zaub uas tseem ceeb tsis tau. Hmoov tsis zoo, lub hau beets feem ntau tshwm sim ntawm peb cov lus. Tab sis nws cov ntau pab tau ntau yam tsis nkag rau peb kev noj haus txhua los yog tshwm sim tsis tshua muaj nyob hauv nws.
Kev siv cov beets:
- Nws muaj cov nplua nuj vitamin muaj pes tsawg leeg, thiab feem ntau ntawm cov as-ham raug khaws cia rau hauv cov qoob loo hauv paus txhua xyoo puag ncig, kom txog thaum sau qoob loo tom ntej. Nplooj beets tuaj yeem piv nrog cov foob pob vitamin. Thawj qhov tshwm sim thaum ntxov caij nplooj ntoo hlav. Lub sijhawm no, nws tshwj xeeb tshaj yog nyuaj los npaj cov khoom noj muaj txiaj ntsig zoo rau cov ntshav qab zib, thiab ci, nplooj tsawb tuaj yeem yog qhov zoo tshaj plaws rau kev tuaj txawv teb chaws thiab cov zaub ntsuab.
- Cov hauv paus hniav Beet muaj cov ntsiab lus tseem ceeb ntawm folic acid (B9). Qhov tsis txaus cov vitamins no yog tus cwj pwm rau feem coob ntawm cov pej xeem hauv Lavxias, thiab tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Qhov chaw tseem ceeb ntawm kev ua haujlwm ntawm folic acid yog lub paj hlwb, uas muaj ntshav qab zib hom 2 cuam tshuam tsis muaj tsawg dua li cov hlab ntsha. Vitamin tsis muaj zog ua rau lub cim xeeb muaj teeb meem, ua rau pom kev zoo ntawm lub cev tsis zoo, ntxhov siab, nkees. Hauv cov ntshav qab zib, qhov xav tau B9 yog siab dua.
- Ib qho tseem ceeb tau txais kev mob ntshav qab zib hauv beets yog lawv cov ntsiab lus siab manganese. Qhov microelement no yog qhov tsim nyog rau kev tsim kho tshiab ntawm cov pob txha txuas thiab pob txha, thiab koom tes hauv cov txheej txheem metabolic. Nrog lub cev tsis muaj peev xwm ntawm manganese, kev tsim cov tshuaj insulin thiab cov cholesterol yog cuam tshuam, thiab kev pheej hmoo ntawm tus kab mob feem ntau cuam tshuam nrog hom 2 mob ntshav qab zib - rog hepatosis - tseem nce ntxiv.
- Nplooj beets muaj nyob rau hauv cov vitamin A thiab nws qhov ua ntej beta-carotene. Ob ntawm lawv muaj zog antioxidant zog. Ntawm cov ntshav qab zib, kev noj cov tshuaj saum toj tuaj yeem txo qhov kev xav oxidative kev nyuaj siab ntawm cov neeg mob ntawm hom thawj thiab hom thib ob. Vitamin A ib txwm pom muaj ntau hauv cov vitamin ua haujlwm tau txiav txim rau cov ntshav qab zib, vim nws yog qhov tsim nyog rau cov plab hnyuv siab raum uas muaj suab thaj ntau: retina, tawv nqaij, hnoos qeev.
- Vitamin K hauv nplooj beets yog nyob rau hauv cov loj loj, 3-7 zaug siab dua li qhov xav tau txhua hnub. Hauv cov ntshav qab zib mellitus, cov vitamin no tau siv nquag: nws muab cov ntaub so ntswg kho, raum zoo ua haujlwm. Ua tsaug rau nws, calcium yog nqus tau zoo dua, uas txhais tau tias cov pob txha ceev nce.
Kev hais txog seb nws puas muaj peev xwm suav nrog beets hauv cov khoom noj rau cov neeg mob ntshav qab zib, nws tsis yooj yim sua kom tsis txhob hais txog qhov ua rau muaj kev phom sij:
- Cov hauv paus zaub nyoos ua rau lub plab zom mov ntau, yog li lawv txwv tsis pub ua mob rau sab hauv, mob plab thiab lwm yam kab mob plab. Cov neeg mob ntshav qab zib, tsis tau swm nrog cov nplua nuj fiber ntau, tau qhia kom nkag mus rau beets hauv cov zaub mov maj mam, txhawm rau kom tsis txhob muaj roj ntau ntxiv thiab muaj colic.
- Vim yog oxalic acid, beetroot yog contraindicated hauv urolithiasis.
- Ib qho dhau heev ntawm cov vitamin K nyob rau hauv cov ntshav nce ntshav viscosity, yog li ntawd nws yog qhov tsis tsim nyog siv beets ntau dhau rau hom 2 ntshav qab zib nrog cov ntshav coagulability, dhau rau cov roj cholesterol, thiab leeg ntshav.
Yuav ua li cas noj beets nrog hom 2 mob ntshav qab zib
Qhov tseem ceeb ntawm kev noj zaub mov kom zoo rau cov ntshav qab zib yog qhov txo cov roj sai ntawm cov ntsiab lus. Feem ntau, cov neeg mob ntshav qab zib tau qhia kom tsom rau GI ntawm cov khoom lag luam: qhov qis dua nws yog, qhov ntau koj tau noj. GI feem ntau hlob zoo thaum kho cua sov. Qhov ntev dua cov beets yog siav, softer thiab sweeter nws yuav, thiab qhov ntau nws yuav nce qab zib hauv ntshav qab zib. Fresh beets yam tsawg kawg cuam tshuam los ntawm cov ntshav qabzib. Feem ntau nws yog siv nyob rau hauv daim ntawv grated ua ib feem ntawm zaub nyoos.
Muaj kev xaiv rau kev noj zaub mov zoo rau cov neeg muaj ntshav qab zib:
- beets, qaub kua, mandarin, zaub roj, tsis muaj zog mustard;
- beets, kua, feta cheese, paj noob hlis thiab roj, zaub kav;
- beets, cabbage, raw carrots, txiv apples, kua txiv txiv qaub;
- beets, tuna, zaub xas lav, dib, zaub kav, txiv ntseej, roj txiv roj.
GI ntawm cov kaus poom hauv cov ntshav qab zib tuaj yeem raug txo nrog kev ua noj ua haus. Txhawm rau kom zoo dua fiber ntau, koj yuav tsum zom cov khoom kom tsawg kawg. Nws yog qhov zoo dua los txiav cov beets nrog cov nplais lossis cov ntsuas loj dua es muab tshuaj txhuam rau lawv. Cov zaub uas muaj fiber ntau tuaj yeem ntxiv rau hauv tais: zaub qhwv, zaub txhwb ci, zaub paj, zaub ntsuab. Txo kom tsis txhob muaj cov polysaccharides tawg, ntshav qab zib pom zoo kom noj beets nrog rau cov nqaijrog thiab cov rog. Rau tib lub hom phiaj, lawv muab cov kua qaub rau hauv beets: pickle, lub caij nrog txiv qaub kua txiv, kua txiv cider vinegar.
Cov ntawv qhia ntshav qab zib zoo tshaj plaws nrog beets, noj mus rau hauv tus account tag nrho cov tricks, yog peb cov vinaigrette li ib txwm. Beetroot raug sim rau nws me ntsis. Rau cov kua qaub, sauerkraut thiab cucumbers yog qhov tsim nyog ntxiv rau zaub xam lav, qos yaj ywm raug hloov nrog cov muaj protein ntau hauv cov taum pauv. Vinaigrette seasoned nrog roj zaub. Qhov feem ntau ntawm cov khoom lag luam rau cov ntshav qab zib mellitus hloov me ntsis: tso ntau cov zaub pob, dib thiab taum, tsawg beets thiab hau carrots nyob hauv cov zaub xam lav.
Yuav ua li cas xaiv beets
Beets yuav tsum muaj daim duab kheej kheej. Elongated, irregularly puab cov txiv hmab txiv ntoo yog lub cim ntawm cov kev mob thaum lub caij loj hlob. Yog tias ua tau, mob ntshav qab zib nws yog qhov zoo dua los yuav cov tub ntxhais hluas beets nrog txiav petioles: nws muaj tsawg kawg ntawm qab zib.
Ntawm qhov txiav, cov beets yuav tsum yog ua cov xim sib npaug hauv burgundy liab lossis violet-liab, lossis muaj sib dua (tsis yog xim dawb). Yuav ntxhib, tsis zoo txiav ntau yam tsis tshua qab, tab sis lawv pom zoo rau cov neeg muaj ntshav qab zib.
