Ndepụta nke glycemic nke sie na beets raw, kalori, uru na ọghọm

Dị ka ọ dị na carrots, na mbido mbụ nke culinary akụkọ ihe mere eme nke beets, elu nke osisi a na-ewu ewu karịsịa, i.e. doo.
Ndị Rom oge ochie gwakọtara ha mmanya, nke e ji ose mee ma rie ya.

Ala nna nke beets bụ Oke Osimiri Mediterenian, ọ bịarutere Russia, ikekwe na narị afọ nke 11 site na Byzantium.

Ndepụta nke glycemic nke beets bụ nkeji iri atọ. Nke a bụ, dị ka a pụrụ isi kwuo ya, na ụdị ndu. N'oge ọgwụgwọ okpomọkụ, GI nke a beetụ na-agbago na nkeji 65.
Akwụkwọ na-eto eto nke ahịhịa a dị ịtụnanya na-eri nri ugbu a. GI ha bụ naanị nkeji iri na ise.

Kalori beets: 40 kcal kwa 100g.

Ngwongwo bara uru nke beets.

Site na anaemia na mgbochi avitominosis, ya na scurvy na ọbara mgbali, maka ihicha afọ, eriri afọ na arịa ọbara - ndị a bụ mpaghara ọgwụ niile nke enwere ike iji beets.

N'ihi eziokwu ahụ akwukwo glycemic nke beets di obere (30), a na-akwado ya maka ndị na-arịa ọrịa shuga ka ọ bụrụ mmeju nke nri.

Otu ihe mmụta dị mma na nke bara uru nke beets ka ndị ọka mmụta Bolotov tụpụtara. Ọ kwesịrị akụ, kewaa pulp na mmiri ọ juiceụ juiceụ.
Ọ na-atụ aro ka iloda pulp n'ụdị obere peas, na-enweghị iji mmiri ghaara ya mmiri. Ofzọ a e si eri beets na - enyere aka wepu ọla dị mma na nnu dị n'ahụ ahụ, na - asachapụ bọlbụ na afọ na carcinogens.
Ekwenyere na enwere ike imebi pulp n'ime ụbọchị 5-7 mgbe nkwadebe gasịrị.

A na-akwado ihe ọ juiceụ Beụ Beetroot ma buru ya tupu ụra ma ọ bụ mgbe nri gasịrị.

Mgbe ọgwụgwọ gas, a gwara ndị ọrịa cancer ka ha rie paịnd beets kwa ụbọchị ma ọ bụ ihe ọ juiceụ obtainedụ sitere na mkpụrụ a kụrụ.

Organic acid na eriri, nke dị na akwukwo nri a, na-abawanye motility eriri afọ. Ya mere, ejiriwo beetroot mee ihe maka afọ ntachi: 100 grams tupu nri.

Mgbụsị akwụkwọ akwụkwọ nke biiti n'elu nwere ike n'ụzọ gara nke ọma maka nkwadebe dị iche iche salads, beetroots ma ọ bụ borsch. Iji mee ka uto ha dị mma, a na-atụ aro ịkari ya na ofe mmanya.

Ngwakọta Beetroot

Beetroot nwere otutu vitamin, mineral, macro- na microelements. N'ụzọ ziri ezi, a na-ewere ya "eze akwụkwọ nri." Enwere ọtụtụ nri nri dabere na ojiji ya.

Isiokwu: “Beets: BZHU, calories, GI”

Ọ bụghị ihe nzuzo na ọgwụgwọ okpomọkụ na-emetụta GI nke ngwaahịa. Mgbe ị risịrị nri, glycemic index nke beets na-abawanye ihe fọrọ nke nta ka ọ bụrụ ugboro 2 ma bụrụ 65.

Biiti Oria

Anụmanụ beets, yana akwa ya, nke nwere GI nke iri na ise, ka enwere ike itinye ya n'ọkwa na nri ndị ọrịa mamịrị.

100 g nke inine mgbọrọgwụ inine nwere:

42 kcal 1.5 g protein 0,1 g abụba Carbohydrates 8,8 g 86 g mmiri Vitamin C - 10 mg Vitamin E - 0.1 mg nde glycemic - nkeji iri atọ.

Ọ bụghị ihe nzuzo na ọgwụgwọ okpomọkụ na-emetụta GI nke ngwaahịa. Mgbe ị risịrị nri, glycemic index nke beets na-abawanye ihe fọrọ nke nta ka ọ bụrụ ugboro 2 ma bụrụ 65.

Ihe ngbanwe

Na mgbakwunye na ndị ọrịa mamịrị, a na-egbochi beets na ụdị ndị ọzọ. Ndị a gụnyere:

• hypotonic
• ndị na-arịa ọrịa akụrụ,
• ndị ọrịa nwere nnukwu acidity.

Etu esi eri beets nwere oria

Ọ bụrụ na ojiji nke mkpụrụ a kụrụ n'ime obi abụọ, ọ dị mkpa ịkpọtụrụ dọkịta.

Ọrịa shuga abụghị ọrịa dị mfe. Ọ chọrọ mmadụ itinyekwu uche na ngwaahịa niile agụnyere na nri ya. A gaghị agwọta ọrịa shuga, mana ị ga-ebi. Nri bu ntọala nke usoro ọgwụgwọ ya na-aga nke ọma.

GI nke beets, ọdịnaya calorie ya na uru nri ya

Dabere na usoro nhazi yana akụkụ nke ihe oriri, glycemic index nke beets na-ewere ụkpụrụ ndị a:

• biiti n'elu - 15 nkeji.,
• beets raw - 30 nkeji
• beets sie - 65 nkeji.

Mgbe ị na -eme nri, ndị ọrịa mamịrị kwesịrị ịtụle ụzọ nke ọgwụgwọ okpomoku nke akụkụ dị iche iche nke beets ma na-achịkwa usoro nke oriri ya. Calorie beets dị ala ma bụrụ naanị 42 kcal na 100g.

Ezigbo ihe oriri na-edozi ahụ na 100 g:

• protein - 1.5 g,
• abụba - 0,1 g
• carbohydrates - 8,8 g
• eriri eji eme nri - 2,5 g,
• mmiri - 86g.
• mono- na disaccharides - 8,7 g,
• stachi - 0.1 g
• ntụ - 1 g.

Nri dabere na beets juru ebe niile. N'ihi akụrụngwa ya pụrụ iche, nri jupụtara na vitamin na mineral bara uru.

Ngwongwo na-agwọ ọrịa nke akwukwo nri

N'ihi ọdịnaya ya dị elu bioflavonoid, a na-eji ihe ọ juiceụ beetụ beetroot mee ihe iji melite mgbaze na metabolism. Beetroot na-asacha ahụ niile ma wepụsịa nsí. Disordersdị nsogbu ọ bụla nke eriri afọ, dịka ọrịa ọnya afọ, afọ ntachi, na beets.

Ndị dọkịta nke ọgwụ ọdịnala na-arụsi ọrụ ike iji nweta ọgwụ ike dị iche iche ma si na beets maka ọgwụgwọ nke etuto ahụ ọjọọ. Nnukwu vitamin B9 na-enyere aka n'ọgụ ọgụ megide ọrịa obi. Chọpụta ihe nke beets bara ezigbo uru maka ọrịa ọbara. Site na ike ọgwụgwụ, ike ọgwụgwụ, beets - ngwaahịa kachasị mma.

Ngwongwo mgbochi nke beets nwere abamuru bara uru na akụkụ ahụ dum. Ihe ọiceụ perfectlyụ na-agwọ oke oyi, bụ ezigbo mgbochi nke mbufụt nke prostate.

Na glycemic ndeksi nke sie beets: echiche, nkọwa, ngụkọta oge, iwu nke ibu na Ezi ntụziaka na sie beets.

Beetroot (aka beetroot) bụ otu n'ime akwụkwọ nri kachasị ewu ewu na mba anyị. A kwadebere ọtụtụ efere site na ya: salads, ofe, isi nri na ọbụna desserts. Enwere ike iri ngwaahịa a dị mma ma sie ya.

Ezi ntụziaka na beets, uru na ọghọm nke akwukwo nri a, kedu ihe glycemic index nke beetroot - a ga-atụle ihe a n'isiokwu a.

Beetroot dị mma n'ihi na o nwere oke nri nri. Ngwa ndị a niile anaghị agbasasị oge a na-eme ọgwụgwọ okpomọkụ, yabụ beets bara ezigbo uru n'ụdị ọ bụla: esi nri ma ọ bụ chiiz.

Beetroot nwere vitamin nke otu B, P, PP. Ọzọkwa, akwụkwọ nri ahụ na-eme ka ọnụnọ nke ihe ndị a na-esote ahụ dị mkpa maka ahụ: sọlfọ, ígwè, ayodiin, potassium, magnesium, cesium, yana ọtụtụ amino acid (betanin, arginine).

Ndekọ mkpịsị glycemic na-egosi etu otu ngwaahịa si emetụta mmụba shuga dị n'ahụ mmadụ. N ’elu ọnụọgụ ọnya nke ngwaahịa n’ahụ, ka elu glycemic index.

Ihe oriri nke nwere glycemic dị elu (uru kachasị ya bụ 100) na-egosi itinye aka na mmụba shuga ọbara ngwa ngwa. Ekwesịrị ka ndị na-arịa ọrịa shuga na ndị na-agbaso ụdị ha kwesịrị ilele uru a.

A na - ekewa ngwaahịa glycemic ụzọ atọ:

• ya na ọdịnaya di elu (site na 70 ma karie ya),
• na-enwe afọ ojuju (site na 59 ruo 60),
• ọdịnaya dị ala (58 na obere).

Ndepụta ederede glycemic na ọdịnaya kalori enweghị ihe jikọrọ ha. Site na ọnụọgụ dị elu nke abụọ, akara ngosi nke mbụ nwere ike ileghara anya. Na uzo ozo: ya na akwukwo ihe di omimi, ihe ohia di kariri 30 kcal na 100 gram.

Ọzọkwa, arụmọrụ nke ngwaahịa nke otu ahịrị nwere ike ịdị iche iche nke ukwuu. Ọ bụrụ na anyị ewere glycemic index nke beets na karama dịka ọmụmaatụ, mgbe ahụ ha dị anya na otu. Ka anyị kwuo banyere ya n'okpuru.

Nke mbu, okwesiri ikwu na oburu na ichoro ka ngwaahịa a ghara imetuta mmụba shuga dị na ahụ, ị ​​ga-eri ya nke ndu.

Ndepụta glycemic nke beets sie na raw dị iche iche. Raw beetroot nwere ihe ngosi - 30, ma sie - 65. can nwere ike ịhụ na ntụpọ glycemic nke beets sie ji ukwuu na-abawanye ọdịnaya shuga dị na ahụ. Yabụ, ọ bụrụ na ị na-agbaso ọnụ ọgụgụ gị, mgbe ahụ gbalị iri ihe oriri nke emebeghị ka ọ bụrụ ọgwụgwọ ọkụ.

Site n'ụzọ, ị nwere ike iri nri ọ bụghị naanị akwukwo nri, kamakwa akwụkwọ ya. Ha nwere ihe ngosi a bụ naanị nkeji iri na ise.

Ka anyị tulee ntụ ọka glycemic nke beets na karọt sie. Nke ikpeazụ nwere ọnụego kachasị elu - 85.

Ọ bara uru ikwubi: beets na karọt nwere ike ịdị na nri gị, mana ọ bụ naanị ma ọ bụrụ na ị rie akwụkwọ nri ndị a.

Ọ bụ ezie na ntụpọ glycemic nke beets sie elu dị elu, mana beet ahụ anaghị ada nri ya, ọ bụrụgodị na ọ dị ọkụ. Ihe oriri a kwesịrị ịdị na tebụl maka onye ọ bụla, n'ihi na ọ bara ụba na antioxidants. Ngwongwo Ngwongwo

1. Ihe na-edozi ahụ na-eme beets dị mma maka ndị nọ n'afọ ndụ ọ bụla. Ihe ndị a na-enyere ahụ ahụ aka ịlụ ọgụ na-emetụta gburugburu, nsogbu na ọrịa nje.
2. Maka ụmụ nwanyị, beets kwesịrị ịbụ ngwaahịa dị oke mkpa, n'ihi na akwukwo nri nwere nnukwu igwe, nke ga - enyere ahụ aka ịnagide anaemia n'oge ime ma ọ bụ n'oge ụbọchị dị oke egwu.
3. Menmụ nwoke na-eji beets ọtụtụ oge n'izu na-ewusi ike ha.
4. Anụ beets bụ ezigbo ụzọ ọgwụgwọ maka ndị afọ ọnya afọ. Anụ beets nwere ike ịsachapu afọ na eriri afọ site na nsị. Nke a bụ n'ihi nnukwu eriri nke dị na akwukwo nri a.
5. Beets nwere obere kalori: naanị 43 kcal na 100 gram nke ngwaahịa. Akwukwo nri anaghi emebi ndi na eso ukwu!
6. 100 grams nke beets nwere kwa ụbọchị potassium, magnesium na chlorine.
7. Beets na-enyere aka ịgbalite metabolism protein.

1. Ndị mmadụ na-arịa ọrịa gastritis na-enwe nnukwu acid nke afọ. Beets bụ ngwaahịa acidic pụtara ma nwee ike imerụ ndị a.
2. Ọzọkwa, erila beets maka ndị na-arịa ụkọ calcium na ahụ. Burak na-egbochi ịmịkọrọ nri a.
3. A machibidoro ndị ọrịa shuga iri beets sie! Ebe ọ bụ na glycemic index nke sie beets dị elu. Maka ha, ọ nwere ike iri naanị ahịhịa nri.
4. Ndị nwere urolithiasis kwesịkwara ịgbanye beets a sie.
5. Dịka e kwuru n’elu, beets na-enyere aka wepu eriri afọ. Ọ bụrụ na mmadụ na-arịa afọ ọsịsa, mgbe ahụ, ọ ka mma ịhapụ iri akwụkwọ nri.

Isi iwu nke ifelata bụ iri nri dị kalori ma ịkwaga karịa. Enwere ike ịtụle beets ka ọ bụrụ ihe eji eme nri, ebe akwukwo nri enweghị nnukwu kalori. Enwere ike iji beets maka ọtụtụ efere. Tụlee usoro nri ọdịnala ole na ole.

Nri mbu nke batara n’uche banyere beets burs. Otutu ndi mmadu matara uzommeputa ya: kabeeji, beets, eyịm na ofe anụ. N'okpuru bụ ụdị borscht pụrụ iche - ya na meatballs. Ọ ga-amasị ma ndị okenye ma ụmụaka.

Ndepụta glycemic nke ụdị borscht dị naanị nkeji iri atọ.

• anụ minced (anụ ezi ma ọ bụ anụ ehi) - 300 grams,
• ọkara otu akwa
• tablespoon Mayonezi,
• kabeeji - 300 grams,
• carrots - otu ihe
• yabasị
• nduku - 3 nnukwu iberibe,
• beets - 2 iberibe,
• tomato tapawa - 20 grams,
• ose mgbịrịgba uhie - mpempe 1,
• nnu, ngwa nri, ose,
• shuga - di na nwunye,
• kloovu nke galik
• griiz na utoojoo ude maka ije ozi.

1. Gbakwunye borsch na meatballs bụ na ọ dịghị mkpa ka esi esi ofe ahụ. Wunye 5 lita mmiri n'ime ọkụ wee tinye mgbọrọgwụ peeled biiti na pan ahụ. Ka a na-esiri beetroot, a ga-akwadebe akwụkwọ nri ndị ọzọ.
2. Bell ose ga-ebipụ n'ime ibe, gbue kabeeji, ghaa karọt ahụ na grater, ma gbue yabasị na poteto na obere cubes.
3. Ugbu a ị nwere ike ịmalite ịme brọsh anụ. Gwakọta Mayonezi, àkwá, nnu, ose na anụ minced n’otu efere. Site na uka a na-esi na ya apụta, ịkwesịrị ịkpụ obere bọọlụ. NDpMỌD:: iji nweta bọọlụ dị mma, na-ete aka gị mgbe oge oyi.
4. N'oge a, ekwesịrị isi nri beets. O kwesịrị ịdị nro. Wepu ya na ite wee wụsa mmiri n'ime ite ahụ ruo 5 lita (ọ bụrụ na mmiri esiwo). Tinye kabeeji n'ime mmiri na nnu. Mgbe minit 10-12, ị nwere ike ịgbakwunye akwụkwọ nri ndị fọdụrụ (ma e wezụga yabasị na karọt), bọọlụ anụ na n'ọnụ mmiri na borsch.
5. Grate beets.
6. Ighe karọt na yabasị na pan, tinye ya na tomato na beets, ọkara otu iko mmiri na shuga na ha n'ime nkeji ole na ole. Stew inine n'okpuru egbe maka 6 nkeji.
7. Ekwesịrị ịgbakwunye ngwakọta sitere na pan ahụ na borsch naanị mgbe anụrị anụ dị njikere.
8. Oge ikpeazụ na borscht bụ galik na herbs. Obụpde ruo ihe dị ka nkeji 2 wee gbanyụọ ya.

Borsch kwesiri inye ya ihe dika awa 2. Mgbe ị na-eje ozi, ị nwere ike iji ahịhịa ọhụrụ chọọ mma ma gbakwunye ude gbara ụka. Ọ bụrụ n’ịgbaso ọnụ ọgụgụ ahụ, ịnwere ike ịme nsụkọ nri nke borsch, maka nke a, ọ dị mkpa iwepu Maịlị na Ntụziaka wee were ọkwa obere anụ bekee maka anụ anụ.

Iri ube elu jupụtara na vitamin na nri. Ọ na -eme nri dị mma ma dị ụtọ. Ngwaahịa a akpọnwụwo, a kwadebere maka oge oyi, agbakwunyere na pies na ofe na-esiri ya. Salads si biiti n'elu dị ezigbo mma. N'okpuru bụ uzommeputa maka otu n'ime ha.

Ndekọ glycemic nke salad a anaghị agafe uru nke 27 nkeji.

• biiti n'elu - 400 grams,
• ọka ọ bụla (dill, pasili, letus) - 200 grams,
• tablespoon nke mmanụ oriri (ọ bụghị olive),
• mkpụrụ mọstad - 10 grams,
• otu isi yabasị (ọkacha mma na-acha ọbara ọbara),
• garlic - 2 cloves,
• egbue walnuts - 2 ngaji,
• nnu.

1. Itucha epupụta nke beets juputara na gbue ya nke ọma.
2. Ghaa ite ahụ. Tinye mkpụrụ osisi mọstad na ya. Ighe ihe dị ka sekọnd iri atọ.
3. Bee yabasị n'ime obere iberibe. Tinye ya na mbadamba mọstad. Ighe ruo mgbe yabasị agba aja aja (ihe dị ka nkeji 3).
4. Ọzọ, a na-eziga galik na pan ahụ (ị gaghị egwepịa ya). Ighe maka ihe na-erughị 30 sekọnd.
5. Nzọụkwụ ikpeazụ bụ ighe elu na elu. Sita ha na pan ruo mgbe ebe a beetụ ahụ na-ete dị nro.
6. Tinye nnu nụrụ ụtọ, mix.
7. Nyefee ọdịnaya nke pan na nnukwu efere salad, fesaa ya na mkpụrụ.

Salad a zuru oke dị ka akụkụ nri maka anụ ma ọ bụ dị ka efere nwere onwe. Ọ bụrụ na achọrọ, kukumba ma ọ bụ radishes nwere ike ịgbakwunye ya na salad ya na bekee n’elu.

Tupu ị na -eje ozi, enwere ike iji salad uto, mmanụ ihe oriri ma ọ bụ mmiri lemon.

Burak agabigaghị isi nri. Otu n'ime nri beetroot kacha mma bụ stew akwukwo nri. Ọ dabara n'ụzọ nri zuru oke na nri onye na-akwado ezigbo nri.

Ndekọ glycemic nke efere ahụ dị ihe dị ka nkeji 25-30.

• kabeeji - 500 grams,
• tomato - 1 ibe,
• otu iko mmiri
• beets - 2 iberibe,
• ose dị ụtọ - otu,
• leeks - 100 grams,
• karọt - otu obere,
• mmanya 9% - 10 grams,
• nnu nụrụ ụtọ
• paprika na ose ojii - teaspoon.

1. Obụpde beets. Bee na bee n'ime cubes.
2. Iri kabeeji, tinyere ofe.
3. Grate na tomato, ziga ka kabeeji.
4. Nnu, tinye mmiri, simmer ruo mgbe obi.
5. Bee ose n'ime mpempe, bee karọt, bee yabasị n'ime yiri mgbaaka. Ighe nke ikpeazụ na pan ruo mgbe aja aja aja.
6. Mgbe ahụ, n'otu stewpan, ọ dị mkpa ikpokọta akwụkwọ nri niile: ose, kabeeji, yabasị, beets na karọt. Tinye nnu na ngwa nri. simmer karịrị ọkara okpomọkụ ruo mgbe esi.

Beets doro anya na ngwaahịa dị mma. Echefukwala itinye ya na nri gị ma jide n'aka na ị ga-eri ya ugboro ole na ole n'izu.

Akụkọ ihe mere eme na itinye ya n'ọrụ

Akwukwo nri na-ezo aka na ahihia herbaceous. A na-ekesasị ya na mpaghara ọwụwa anyanwụ nke Europe na Asia. Enwere ike iji akụkụ niile nke osisi ahụ na nri, mana ihe ọkụkụ na-ejikarị ya.Site na 1747, site na arụsi ọrụ ike nke ndị na-azụ nwa, ọ bịara nwee ike ịzụlite ụdị ndị kachasị ewu ewu taa a na-akpọ beets beets.

A na-eji anụ ụlọ anụ dị iche iche nri na ụlọ ọrụ ọgwụ, n'ihi akụrụngwa kemịkalị ya bara ụba. O sitere na ụdị shuga dị iche iche a na-emepụta shuga ọcha. Ihe oriri a dị na ngwaahịa ndị nwere carbohydrate dị elu, mana n'agbanyeghị nke a, o nwere ọtụtụ ihe bara uru bara uru. A na-eri mkpụrụ osisi mgbọrọgwụ ma n'ụdị ya, mana ịkọwa ya na anụ bekee esighi ike karịa akụrụngwa.

Ọdịdị nke nkpuru osisi na - akpata ihe otutu nwere vitamin nke micro na macro, yana nri ndi ozo bara uru. Mgbidi amị nwere ihe niile dị na vitamin B: thiamine, pyridoxine, folic acid na cyanocobalamin. Ọzọkwa, beets nwere vitamin A zuru oke-abụba abụba. Ma ihe inorganic nọ n'ọrụ, beets bara ụba na Chọpụta ihe dị ka potassium, phosphorus, magnesium, iron, ayodiin na zinc ion. Ọkachamara ndị ọrịa mamịrị chọrọ traktị nke potassium na site, bụ́ ndị na-ewusi ọrụ nke sistem ike.

Ihe ọzọ bara ezigbo uru nke ngwaahịa a bụ nnukwu antioxidants, nke na-egbochi ịrịa anụ ahụ ngwa ngwa n'ihi nsogbu metabolic metụtara hyperglycemia. Betaine, nke bụ akụkụ nke ihe mejupụtara, na-enye aka na mmegharị nke carbohydrate na metabolism metabolism. Nke a na-ewusi mgbidi cell ike n'ihi njikọta nke phospholipids, yabụ na iji mkpụrụ osisi bụ mgbochi kachasị mma nke ọnụego mmepe nke mgbanwe atherosclerotic na mgbidi vaskụla.

Ngwongwo glycemic

Akwukwo nri a dika nri oria mamiri bu ihe esemokwu, nihi na n’onodu a, odi ya mma. N’agbanyeghi udiri ihe ndia na aru ike nke ndu ha bara uru n’aru ahu, karie ndi mmadu n’aria oria, akwukwo nri nwere oke ume.

Ihe bara uru ị rịbara ama

N'ezie, ịkwesighi ịhapụ iji ngwaahịa a, ebe ọ bụ na iji ihe oriri eme ihe n'ụdị agaghị emerụ ahụike, kama, n'ụzọ megidere nke ahụ, ọ ga-enye ahụ ahụ ihe ndị dị mkpa. Maka ndị mmadụ na-arịa ọrịa shuga, ọ kacha mma ka ị rie ahịhịa ndụ adịghị ihe karịrị 100 g kwa ụbọchị. Otutu ahiri akwukwo nri agaghi eme ka oke glucose di n’ọbara. Ma ọ bara uru ịhapụ beets sie sie ike, ebe ọ bụ na n'ụdị nke akwukwo nri a na-abawanye glycemic index.