Beterave ni imboga zikenewe cyane mu gikoni cyacu, zifite ibara ryiza ry'umutuku wijimye. Twese dukunda curry iryoshye ya beterave dukorana n'umuceri. Ariko se wari uzi ko beterave atari ikintu cyongera uburyohe n'ibara gusa ku biribwa, ahubwo ishobora no kwitwa ibiryo by'ingenzi bitanga imitungo myinshi y'agaciro ku buzima bwacu? Uyu munsi, reka tuvuge ku byiza bitangaje byo gukoresha beterave mu buryo bw'umutobe n'ifu ya beterave ku buzima.
Mu magambo make, ifu ya beterave iraseye neza kandi yumye. Ushobora kuyinywa nk'umutobe uyivanga n'amazi. Cyangwa ushobora kuyishyira mu biryo biryoshye, isosi, cyangwa ibiryo bitetse nk'imigati. Beterave ifite uburyohe bw'ubutaka kandi isharira gato. Hari abantu bakunda ubwo buryohe, mu gihe abandi bakunda kongeramo ikintu nk'itangawizi cyangwa indimu kugira ngo bahindure uburyohe.
None se ni izihe nyungu nyazo za beterave ku buzima?
Uretse vitamine n'imyunyu ngugu, beterave irimo ikintu kidasanzwe gifite akamaro kanini ku buzima bwacu. Ni ukuvuga nitrate . Izi ni ibice bisanzwe bya beterave n'izindi mboga nyinshi. Izi nitrates mu mirire zifasha kunoza imikorere y'imitsi mu mubiri wacu, bivuze ko zifasha amaraso gutembera mu mubiri wose.
Noneho reka turebe inyungu nyamukuru zidufitiye.
### Gukora neza cyane mu myitozo ngororamubiri no mu mikino
Niba ukora siporo isanzwe, umutobe wa beterave ushobora kuba inshuti yawe magara. Ubushakashatsi buherutse gukorwa bwagaragaje ko abasiganwa ku magare 12 batojwe banywa umutobe wa beterave buri munsi babonye impinduka zikomeye mu mikorere yabo. Ubundi bushakashatsi bwagaragaje ko abasiganwa ku maguru b’abahanga nabo bungukiye ku kunywa umutobe wa beterave buri gihe.
Tekereza, ibi bikora bite? Nitrati ziri muri beterave zongera ingano ya ogisijeni umubiri wacu ushobora gukoresha iyo dukora siporo cyane. Ni nko guha umubiri wacu ibiwutunga byinshi. Ibi bivuze ko wumva unaniwe cyane kandi ufite imbaraga nyinshi zo gukora siporo igihe kirekire.
### Bifasha mu kugenzura umuvuduko ukabije w'amaraso
Abantu bafite umuvuduko ukabije w'amaraso, indwara yitwa hypertension, bashobora kungukirwa no kunywa umutobe wa beterave. Nkuko byavuzwe mbere, nitrati zigabanya imiyoboro y'amaraso kandi zikagabanya uburyo amaraso atembera. Ibi bigabanya umuvuduko w'amaraso.
Wibuke ko umuvuduko w'amaraso ari yo mpamvu ikomeye itera indwara zikomeye nk'indwara z'umutima n'imitsi yo mu bwonko, bityo rero ni ngombwa cyane kugenzura umuvuduko w'amaraso yawe.
Ariko ibi ntibivuze ko ugomba kureka gufata imiti ya muganga wawe ugatangira kunywa beterave. Ntukagire icyo ukora. Ahubwo vugana na muganga wawe wongere beterave mu mirire yawe ya buri munsi kugira ngo ubone ubufasha bw'inyongera ku buvuzi bwawe.
### Bifasha mu kugenzura urugero rw'isukari mu maraso
Ubushakashatsi bumwe bwagaragaje ko kunywa umutobe wa beterave nyuma yo kurya bishobora gufasha mu kugabanya ukwiyongera kw'isukari mu maraso. By'umwihariko, hari ibimenyetso bigaragaza ko beterave ishobora kongera ubushobozi bwo kumva insuline mu bantu bafite umubyibuho ukabije, bityo ikagabanya urugero rw'isukari mu maraso.
Nubwo hakenewe ubushakashatsi bw’inyongera kuri ibi, ibi bisubizo bishobora kuzagira akamaro mu gihe kizaza ku bantu barwaye diyabete cyangwa izindi ndwara ziterwa n’isukari mu maraso.
Reka turebe akamaro k'intungamubiri ka beterave.
Umutobe wa Beetroot ni isoko nziza y’imyunyungugu myinshi y’ingenzi ku mubiri wacu. Kalisiyumu, feri na potasiyumu ni byo by’ingenzi. Ifu ya Beetroot irimo kandi feri, potasiyumu na manyeziyumu .
Ushobora kubona neza agaciro k'imirire y'aba bombi uhereye ku mbonerahamwe iri hepfo.
| Imirire | Umutobe wa Beterave (hafi ounces 8/mililitiro 240) | Ifu ya beterave (utuyiko 2) |
|---|---|---|
| Kalori | 62 | 20 |
| Poroteyine | garama 3 | Munsi ya garama 1 |
| Ibinure | garama 0 | garama 0 |
| Karubohidrati | garama 24 | garama 4 |
| Fibre | garama 0 | Garama 1 |
| Isukari | garama 22 | garama 2 |
Ni gute wakoresha umutobe wa beterave n'ifu mu rugo?
Ushobora gukora umutobe wa beterave mu rugo, cyangwa ubu ushobora kuwugura mu maduka manini n'amaduka acuruza ibiryo by'ubuzima.
Niba urimo kuyiteka mu rugo, ugomba koza beterave neza, kuyikuramo, kuyikatamo uduce duto, kuyishyira mu cyuma gipima umutobe, hanyuma ukandemo umutobe. Beterave igomba kuba ari mbisi, nta mpamvu yo kuyiteka. Niba ushaka kongera uburyohe, ushobora kongeramo agace ka tangawizi n'umutobe muto w'indimu.
Ifu ya beterave ishobora kugorana kuyibona mu maduka asanzwe, ariko ushobora kuyitumiza mu maduka acuruza ibiryo by'ubuzima cyangwa kuri interineti.
Hari uburyo bwinshi bwo kongeramo ibi mu mirire yawe.
- Shyiramo umutobe wa beterave cyangwa ifu muri smoothie urimo gukora.
- Mu gihe uteka isosi, ongeramo ifu ya beterave kugira ngo wongere ibara n'uburyohe.
- Suka ifu ya beterave hejuru y'umugati wawe cyangwa yawurute mu gitondo.
- Umutobe wa beterave ushobora kandi kuvangwa na vinegere n'isukari hanyuma ugakoreshwa nk'umuti wo gusiga irangi mu gihe cyo guteka imboga.
Ubutumwa bwo kujyana mu rugo
- Umutobe wa Beterave n'ifu ni ibiryo bikungahaye kuri nitrate, bifasha kunoza urujya n'uruza rw'amaraso mu mubiri wacu.
- Ibi bishobora gufasha mu kugenzura umuvuduko ukabije w'amaraso no kongera ubushobozi mu gihe cy'imyitozo ngororamubiri.
- Nubwo beterave ifite akamaro ku buzima, ntabwo isimbura imiti yandikiwe na muganga.Menya neza ko ugiye kuvugana na muganga wawe mbere yo guhindura imirire, cyane cyane niba ufite indwara nka diyabete cyangwa umuvuduko ukabije w'amaraso.
- Ushobora kubigira byoroshye igice cy'ifunguro ryawe rya buri munsi ubishyira mu biribwa bitandukanye nka smoothies, isosi, na yawurute.
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