Selelekela:
Lefatšeng la rona la sejoale-joale le potlakileng, bongata ba rona re iphumana re lula re batla mekhoa ea tlhaho ea ho matlafatsa maemo a rona a matla le ho matlafatsa sesole sa rona sa 'mele. Tharollo e 'ngoe e ntseng e tsebahala ke phofo ea lero la beetroot. Ho tsoa ho motso o mofubelu oa motso o bitsoang beet, phofo ena e fana ka melemo e mengata ea bophelo bo botle e ka re thusang ho phela hantle. Sehloohong sena, re tla hlahloba lintlha tsa mahlale tse mabapi le matla a matla a ho matlafatsa le ho matlafatsa sesole sa 'mele oa phofo ea lero la beet, hammoho le ho fana ka tlhaloso e hlakileng ea litšoaneleho tsa eona tse ikhethang.
Beet Root Juice Powder ke eng?
Phofo ea lero la Beetroote entsoe ka li-beet tse se nang metsi, ebe li siloa hore e be phofo e ntle. Ts'ebetso ena ea ho ntša e thusa ho tsepamisa mohopolo oa limatlafatsi tse fumanoang ho li-beet, e leng se etsang hore e be mokhoa o bonolo le o matla oa ho fumana melemo ea lijo tsena tse monate. E tletse ka livithamine tsa bohlokoa, liminerale le li-antioxidants, lero la beetroot lero la phofo ke mohloli o matla oa limatlafatsi tse ka tsosolosang 'mele ea rona le ho matlafatsa sesole sa rona sa' mele.
Ho matlafatsa Maemo a Matla:
Phofo ea lero la beetroot e fumane tlhokomelo e kholo joalo ka matlafatso ea matla a tlhaho ka lebaka la boemo ba eona ba phepo e nepahetseng le thepa e ikhethang. Ha re kenelle ka har'a mekhoa ea mahlale ea hore na phofo ena e monate e ka ntlafatsa maemo a hau a matla joang.
Pele ho tsohle, phofo ea lero la beetroot ke mohloli o matla oa livithamine le liminerale tsa bohlokoa. E ruile haholo ka vithamine C, folate, potasiamo le tšepe. Limatlafatsi tsena li bapala karolo ea bohlokoa ho ts'ehetsa tlhahiso ea matla le metabolism 'meleng. Ka mohlala, vithamine C e thusa ho monya tšepe, e hlokahalang bakeng sa ho thehoa ha lisele tse khubelu tsa mali tse tsamaisang oksijene ho ea mesifa. Ho eketseha ha oksijene ho mesifa ho lebisa ho matla a matla le matla nakong ea mesebetsi ea 'mele.
E 'ngoe ea metsoako ea bohlokoa e fumanoang phofo ea lero la beetroot ke nitrate. Nitrate e fetoloa nitric oxide (NO) 'meleng, e leng molek'hule e matla ea pontšo e amehang lits'ebetsong tse fapaneng tsa 'mele. Ha e kenngoa, nitrate e tsoang ho lero la beetroot phofo e ntlafatsa ho ata ha methapo ea mali, e tsejoang e le vasodilation, e leng se etsang hore ho be le phallo e ntlafetseng ea mali le phepelo ea oksijene liseleng tse fapaneng. Ts'ebetso ena e ntseng e eketseha ea mali ha e ruise bophelo bo botle ba pelo feela empa e boetse e khothalletsa phepelo e ntle ea matla ho mesifa, ho matlafatsa ts'ebetso ea bona nakong ea ho ikitlaetsa ha 'mele. Ka lebaka leo, batho ba jang lero la beetroot phofo hangata ba ba le mokhathala o fokotsehileng le mamello e eketsehileng.
Ntho e 'ngoe e tsotehang ea phofo ea lero la beetroot ke tšusumetso e ka bang teng mosebetsing oa mitochondrial. Mitochondria ke matla a matla a lisele tsa rona, tse ikarabellang bakeng sa ho hlahisa matla a cellular ka mokhoa oa adenosine triphosphate (ATP). Lipatlisiso li fana ka maikutlo a hore li-antioxidants le li-phytochemicals tse hlahang ka tlhaho ka phofo ea lero la beetroot, tse kang betalain le betacyanins, li ka sireletsa le ho ntlafatsa mosebetsi oa mitochondrial. Ka ho boloka boleng le katleho ea mitochondria, phofo ea lero la beetroot e tšehetsa tlhahiso e nepahetseng ea ATP, e leng se hlahisang matla a matla a matla le matla a liselefouno ka kakaretso.
Ho feta moo, phofo ea lero la beetroot e fumanoe e ntlafatsa tšebeliso ea oksijene ka har'a mesifa. Nakong ea boikoetliso ba 'mele, mesifa e hloka phepelo e tsitsitseng ea oksijene ho hlahisa matla ka katleho. Nitric oxide, joalokaha ho boletsoe pejana, e phetha karolo ea ho eketsa phallo ea mali mesifang. Ho phaella moo, liphuputso li bontšitse hore lero la beetroot lero la phofo le tlatsetsa ho ntlafatsa tšebeliso ea oksijene ke mesifa, e lebisang ho ntlafatso ea tlhahiso ea matla le ho fokotsa mokhathala nakong ea ho ikoetlisa.
Qetellong, lero la beetroot lero la lero la beetroot ke matla a tlhaho le a tšehetsoeng ke saense ka lebaka la lintho tse phahameng tsa limatlafatsi tse hlokahalang le bokhoni ba eona ba ho eketsa maemo a nitric oxide, ho ntlafatsa phallo ea mali, ho tšehetsa mosebetsi oa mitochondrial, le ho ntlafatsa tšebeliso ea oksijene ka mesifa. Ho kenyelletsa phofo ena e monate kemisong ea hau ea letsatsi le letsatsi ho ka ntlafatsa maemo a hau a matla, mamello le ts'ebetso nakong ea boikoetliso ba 'mele. Kahoo, ho sa tsotellehe hore na u khetha ho natefeloa ke li-smoothie, li-lattes, libolo tsa matla, kapa litlolo tse ling tsa ho qapa, sebelisa matla a lero la beetroot phofo ho phahamisa maemo a matla a hau le ho ba le phihlelo e tsosolositsoeng ea bophelo.
Ho matlafatsa Tšireletso:
Phofo ea lero la beetroot, e nang le 'mala o khanyang le tatso ea lefatše, e fana ka ho fetang seno se monate feela. E na le melemo e mengata e netefalitsoeng ke saense, ho kenyelletsa le bokhoni ba eona ba ho matlafatsa sesole sa rona sa 'mele. A re ke re hlahlobeng lintlha tse rarahaneng tsa saense mabapi le kamoo phofo ena e babatsehang e thusang ho boloka tsamaiso e matla ea 'mele ea ho itšireletsa mafung.
Karolo ea bohlokoa ea phofo ea lero la beetroot ke li-nitrate tse ngata tsa lijo. Li-nitrate tsena, ha li sebelisoa, li fetoloa nitric oxide (NO) ka har'a 'mele ea rona. Nitric oxide e sebetsa e le molek'hule ea pontšo, e susumetsang mekhoa e fapaneng ea ho itšireletsa mafung. Ka ho khetheha, ho fumanoe ho laola mosebetsi le mosebetsi oa lisele tsa 'mele tsa ho itšireletsa mafung, tse kang macrophages le lisele tse bolaeang tsa tlhaho. Lisele tsena tsa 'mele tsa ho itšireletsa mafung li phetha karolo ea bohlokoa tabeng ea ho khetholla le ho felisa likokoana-hloko tse kotsi, kahoo li matlafatsa tšireletso ea 'mele ea rona khahlanong le tšoaetso le mafu.
Ho feta moo, lero la beetroot lero le na le livithamini le liminerale tsa bohlokoa tse tšehetsang ts'ebetso e nepahetseng ea sesole sa rona sa 'mele. Vithamine C, antioxidant e matla e fumanehang ka bongata ho beetroot, e bapala karolo ea bohlokoa ho ntlafatsa ts'ebetso ea lisele tsa 'mele. E thusa tlhahisong ea lisele tse tšoeu tsa mali, e matlafatsa bokhoni ba tsona ba ho koenya le ho senya likokoana-hloko, hape e thusa tlhahisong ea li-antibodies, e leng basireletsi ba ka pele ba 'mele ea rona khahlanong le bahlaseli ba tsoang linaheng tse ling.
Ho feta moo, phofo ea lero la beetroot e na le mefuta e mengata ea lik'hemik'hale tsa phytochemicals, tse kang betalain le betacyanins, tse nang le thepa e matla ea antioxidant le e khahlanong le ho ruruha. Lik'hemik'hale tsena li bontšitsoe ho loantša khatello ea kelello ea oxidative le ho tima li-radicals tsa mahala tse kotsi, kahoo li fokotsa likarabo tsa ho ruruha le ho tšehetsa bophelo bo botle ba 'mele.
Ho feta moo, phofshoana ea lero la beetroot e fumanoe e le ho fetola tlhahiso le ts'ebetso ea limolek'hule tse fapaneng tse laolang tsamaiso ea 'mele ea ho itšireletsa mafung. E 'ngoe ea limolek'hule tsena ke interleukin-10 (IL-10), cytokine ea bohlokoa e thibelang ho ruruha e thusang ho laola likarabo tsa 'mele oa ho itšireletsa mafung. Liphuputso li senotse hore tšebeliso ea lero la beetroot e ka eketsa tlhahiso ea IL-10, e leng se hlahisang bokhoni bo matla ba ho laola ho ruruha ho feteletseng.
Mokhoa o mong o matlafatsang 'mele oa ho itšireletsa mafung oa phofo ea lero la beetroot o ka khona ho khothaletsa microbiome e phetseng hantle ea mala. Ho 'nile ha hlokomeloa ka ho eketsehileng hore gut microbiota e bapala karolo ea bohlokoa ho feto-fetoha ha 'mele oa ho itšireletsa mafung. Phofo ea lero la Beetroot e na le fiber ea lijo, e sebetsang e le prebiotic, e matlafatsang libaktheria tse molemo ka maleng a rona. E leka-lekaneng le e fapaneng ea gut microbiome e netefatsa ts'ebetso e nepahetseng ea sesole sa 'mele ka ho thusa tlhahiso ea limolek'hule tse ling tse laolang 'mele le ho hatella likokoana-hloko tse kotsi.
Ak'u nahane ka beet e khanyang e khubelu, e nkiloeng e sa tsoa khuoa lefatšeng, 'me monko oa eona oa lefatše o tlala moea. 'Mala o khanyang oa beet, o re hopotsang mebala ea ha letsatsi le likela, ke bopaki ba hore e na le limatlafatsi tse ngata ka hare ho eona. Ha motso ona o ikokobelitseng o ntse o fetoha phofo ea lero la beetroot, matla a eona aa bolokeha. Phofo e hlahisoang, e khubelu ea ruby e tebileng, ke letlotlo la melemo ea bophelo bo botle.
'Mala o monate oa phofo ea lero la beetroot ke qalo feela ea ho hohela ha eona. Ha e tsoakoa le metsi, e nka sebopeho sa velvety, phapang e tsotehang khahlanong le ho pepeseha ha mokelikeli. Ka ho sisinyeha ha bonolo, phofo e qhibiliha ntle le matla, e hlahisa motsoako o monate oa magenta.
Ha u qala ho noa, tatso ea hau e tsosoa ke motsoako o monate oa lefats'e le monate, o re hopotsang tatso ea tlhaho ea beet. Ho na le bocha bo itseng bo tantšang mahalapeng a hao, e leng khopotso ea matla le mahlahahlaha a kentsoeng ka mokhoa ona oa phofo.
Ka ho noa ho hong le ho hong, u ka utloa litlamorao tse matlafatsang 'meleng oa hau. Matla ao pele a neng a bonahala a le thata, joale a ntse a eketseha, 'me a u matlafatsa letsatsi lohle. U ikutloa u hlasimolohile, matla a macha a u thusang ho hlola mathata habonolo. Sesole sa hau sa 'mele sa ho itšireletsa mafung, se matlafalitsoe ke phofshoana ea lero la beetroot e nang le li-antioxidants, e itebela khahlanong le likokoana-hloko tse hlaselang, ho u boloka u phetse hantle ebile u le matla.
Mokhoa oa ho Kenyelletsa Phofo ea Juice ea Beetroot Mokhoa oa Hao oa Letsatsi le Letsatsi
Kaha joale u se u tloaelane le melemo ea bophelo bo botle ea phofo ea lero la beetroot, ke nako ea ho hlahloba hore na u ka e kenyelletsa joang habonolo bophelong ba hau ba letsatsi le letsatsi. Mona ke mekhoa e meng e sebetsang le ea boqapi ea ho natefeloa ke melemo ea superfood ena:
Lero la Beetroot Powder Smoothie:
Ho eketsa phofo ea lero la beetroot ho smoothie ea hau ea letsatsi le letsatsi ke mokhoa o monate le o nang le phepo ea ho qala letsatsi la hau. Kopanya feela litholoana tseo u li ratang, meroho, khaba ea lero la beetroot le lero la khetho ea hau (joalo ka metsi a kokonate kapa lebese la almonde). Sena se ke ke sa fa smoothie ea hau feela 'mala o mopinki o motle empa hape se tla e kenya ka matla le ho matlafatsa sesole sa' mele oa phofo ea lero la beetroot.
Latte ea Beetroot Powder:
Bakeng sa ba thabelang lino tse futhumetseng, nahana ka ho kenyelletsa phofo ea beetroot ka latte. Kopanya teaspoon ea phofo ea lero la beetroot le lebese leo u le ratang la semela. U ka eketsa ho ama mahe a linotsi kapa ho fafatsa sinamone bakeng sa tatso e eketsehileng. Chesa motsoako, 'me u o phophole, kapa u o kopanye bakeng sa latte ea phofo ea beetroot e monate le e tšelisang.
Lero la Beetroot Powder Energy Balls:
Libolo tsa matla ke khetho e ratoang ea li-snack, 'me li ka etsoa habonolo ka ho eketsoa ha phofo ea lero la beetroot. Ka har'a sesebelisoa sa lijo, kopanya matsatsi, linate tseo u li khethileng, khaba ea phofo ea lero la beetroot, le lisebelisoa life kapa life tseo u li lakatsang tse kang kokonate e khaotsoeng kapa phofo ea cocoa. Phunya motsoako ka libolo tse boholo ba ho loma, 'me u li behe sehatsetsing bakeng sa seneke se potlakileng le se matlafatsang ha u le tseleng.
Ho apara salate ea lero la beetroot:
Theha salate e monate le e tletseng limatlafatsi ka ho kopanya phofo ea lero la beetroot le metsoako e kang lero la lemone, oli ea mohloaare le mahe a linotši. Tšela moaparo ona holim'a meroho eo u e ratang haholo ea salate, meroho e halikiloeng, kapa likotlolo tsa lijo-thollo bakeng sa tatso e phatlohileng le tekanyo ea li-antioxidants tse phetseng hantle.
Metsi a Kentsoeng ka lero la Beetroot Powder:
Metsi a kentsoeng ke mokhoa o khathollang le oa metsi oa ho thabela melemo ea phofo ea lero la beetroot. Kopanya teaspoon ea phofo ka khalase ea metsi 'me u kenye lemon kapa makhasi a seng makae a koena bakeng sa ho sotha ho khathollang. E lumelle hore e tšele metsotso e seng mekae pele e noa seno sena se mebala-bala le se hlabollang.
Powder ea lero la beetroot ka thepa e halikiloeng:
Leka ho eketsa phofo ea lero la beetroot thepa ea hau e phehiloeng bakeng sa phepo e nepahetseng. Ho tloha ho li-muffins ho ea ho li-pancake, ho eketsa khaba ea lero la beetroot phofo ho batter ho ka fa lintho tsa hau tse monate pop ea 'mala le ho matlafatsa limatlafatsi.
Hopola ho qala ka phofo e nyane ea lero la beetroot 'me butle-butle eketsa bongata ho lumellana le litakatso tsa hau. Ho eletsoa hore u buisane le setsebi sa tlhokomelo ea bophelo haeba u e-na le maemo a itseng a bophelo bo botle kapa matšoenyeho pele u eketsa phofo ea lero la beetroot mosebetsing oa hau oa letsatsi le letsatsi.
Qetello:
Phofo ea lero la Beetroot ke mokhoa oa tlhaho le o sebetsang oa ho matlafatsa maemo a matla le ho matlafatsa sesole sa 'mele. Ka lihlahisoa tsa eona tse phahameng tsa nitrate, e khothalletsa phallo e ntlafetseng ea mali le phano ea oksijene, e fana ka mohloli o tsitsitseng oa matla. Motsoako oa eona o ruileng oa li-antioxidants o tšehetsa sesole sa 'mele, se sireletsa khahlanong le mafu le tšoaetso. Ka 'mala oa eona o khanyang le tatso e hohelang, phofo ea lero la beetroot ke tlatsetso e monate ho kemiso efe kapa efe ea bophelo bo botle. Kenyelletsa li-superfood tsena tse matla lijong tsa hau, 'me u fumane melemo e makatsang eo e fanang ka eona bakeng sa matla a hau le ho itšireletsa mafung.
Nako ea poso: Nov-28-2023
