{"id":47009,"date":"2016-07-29T12:22:11","date_gmt":"2016-07-29T10:22:11","guid":{"rendered":"https:\/\/www.betternutritionlabs.com\/sv\/the-health-benefits-of-beetroot-can-it-help-lower-blood-pressure-boost-sports-performance\/"},"modified":"2016-10-18T10:19:46","modified_gmt":"2016-10-18T08:19:46","slug":"roedbetans-positiva-haelsofoerdelar-kan-den-hjaelpa-att-saenka-blodtrycket-och-oeka-prestandan","status":"publish","type":"post","link":"https:\/\/www.betternutritionlabs.com\/sv\/roedbetans-positiva-haelsofoerdelar-kan-den-hjaelpa-att-saenka-blodtrycket-och-oeka-prestandan\/","title":{"rendered":"R\u00f6dbetans positiva h\u00e4lsof\u00f6rdelar – Kan den hj\u00e4lpa att s\u00e4nka blodtrycket och \u00f6ka prestandan?"},"content":{"rendered":"

\"\"<\/p>\n

R\u00f6dbetan \u00e4r en s\u00f6t gr\u00f6nsak som blev popul\u00e4r redan p\u00e5 romartiden f\u00f6r sina h\u00e4lsof\u00f6rdelar.<\/p>\n

Den har en unik smak som man antingen \u00e4lskar eller hatar, men har uppm\u00e4rksammats f\u00f6r sitt n\u00e4ringsrika inneh\u00e5ll som protein och kolhydrater liksom l\u00f6sliga fibrer, kalium, magnesium, j\u00e4rn, vitamin A, B6 och C, samt folsyra och antioxidanter.<\/p>\n

Det som v\u00e4ckte forskarnas intresse \u00e4r r\u00f6dbetans naturligt f\u00f6rekommande nitrater vilka omvandlas till kv\u00e4veoxid, samt \u00e4mnena betain, betalain och betanin vilka \u00e4r unika f\u00f6r r\u00f6dbetan.<\/p>\n

Enligt Dr. Mercola

[1]<\/sup><\/a> bidrar dessa unika n\u00e4rings\u00e4mnen till en b\u00e4ttre h\u00e4lsa enligt f\u00f6ljande s\u00e4tt:<\/p>\n

1. S\u00e4nker blodtrycket p\u00e5 naturligt s\u00e4tt<\/h2>\n

R\u00f6dbetan \u00e4r en av de rikaste k\u00e4llorna till naturligt f\u00f6rekommande nitrater som omvandlas till kv\u00e4veoxid av kroppen.<\/p>\n

En granskning av 16 studier som testade r\u00f6dbetans effekt och oorganiskt nitrat fann samband mellan konsumtionen av r\u00f6dbeta och minskningen av det systoliska blodtrycket[2]<\/sup><\/sup><\/a>.<\/p>\n

\u00d6verlag visar studierna en minskning i det systoliska blodtrycket p\u00e5 4,4 mm Hg med en mer blygsam minskning (-1,1 mm Hg) i det diastoliska blodtrycket<\/strong> vid daglig konsumtion av 300 – 500 ml r\u00f6dbetsjuice.<\/p><\/blockquote>\n

Resultaten var s\u00e5 pass betydande f\u00f6r British Heart Foundation att de finansierade sin egen studie[3]<\/sup><\/sup><\/a>, utf\u00f6rd av Queen Mary University i London med 64 deltagare.<\/p>\n

Den nya studien bekr\u00e4ftade de tidigare resultaten och fann att patienter med h\u00f6gt blodtryck som drack 250 ml r\u00f6dbetsjuice per dag hade normala niv\u00e5er vid slutet av studien.<\/strong><\/p><\/blockquote>\n

Enligt British Heart Foundation: ”Minskningsniv\u00e5n liknade den fr\u00e5n vissa typer av blodtrycksmedicin. Inga negativa biverkningar observerades hos de personer som konsumerade den dagliga dosen av nitrater i form av r\u00f6dbetsjuice. ”<\/em><\/p>\n

2. H\u00f6jer den fysiska prestationsf\u00f6rm\u00e5gan<\/h2>\n

R\u00f6dbetan har h\u00f6g nitrathalt och interaktionen med kv\u00e4veoxid i kroppen har \u00e4ven uppm\u00e4rksammats av sportentusiaster och idrottare efter att studier visat att konsumtion av r\u00f6dbetor \u00e4r kopplad till f\u00f6rb\u00e4ttrad prestanda.<\/p>\n

I en metaanalys av 31 idrottsrelaterade studier gjorda p\u00e5 r\u00f6dbetan<\/strong>[4]<\/sup><\/strong><\/sup><\/strong><\/a> som omfattar mer \u00e4n 300 deltagare fann forskarna f\u00f6ljande:<\/strong><\/p>\n

F\u00f6rb\u00e4ttrar tiden<\/h3>\n

Konsumtion av nitrater i form av kosttillskott som NO3 <\/sub>eller i form av r\u00f6dbetsjuice, minskar syrekostnaden vid submaximal tr\u00e4ning som promenad, l\u00f6pning, rodd och cykling.<\/p>\n

En studie i synnerhet visar att konsumtion av kokta r\u00f6dbetor f\u00f6re loppet gav l\u00f6pare en f\u00f6rdel p\u00e5 41 sekunder i ett 5 km-lopp[5]<\/sup><\/sup><\/a>.<\/p><\/blockquote>\n

Ger \u00f6kad uth\u00e5llighet<\/h3>\n

Konsumtion av r\u00f6dbetor ger \u00f6kad uth\u00e5llighet vid h\u00f6gre intensitet hos friska m\u00e4n och kvinnor, otr\u00e4nade m\u00e4n samt v\u00e4ltr\u00e4nade m\u00e4n och kvinnor.<\/p>\n

Elitidrottare s\u00e5g mindre f\u00f6rb\u00e4ttringar eller beh\u00f6vde h\u00f6gre doser f\u00f6r att se n\u00e5gra f\u00f6rdelar.<\/p>\n

En annan studie visar att deltagare som konsumerat r\u00f6dbetsjuice orkade de 16% l\u00e4ngre tid, vilket \u00e4r en markant prestationsf\u00f6rb\u00e4ttring[6]<\/sup><\/sup><\/a>.<\/p><\/blockquote>\n

Snabbare \u00e5terh\u00e4mtning, mindre sm\u00e4rta och fler f\u00f6rdelar efter tr\u00e4ning<\/h3>\n

En studie publicerad i European Journal of Applied Physiology[7]<\/sup><\/sup><\/a> fann att konsumtion av r\u00f6dbetsjuice 3 dagar i f\u00f6ljd efter en intensiv tr\u00e4ning minskade tr\u00e4ningsv\u00e4rk och bidrog till en snabbare muskel\u00e5terh\u00e4mtning.<\/p><\/blockquote>\n

Framf\u00f6r allt hade deltagare som konsumerat r\u00f6dbeta mindre muskelskada, snabbare muskel\u00e5terh\u00e4mtning och hoppade i genomsnitt 18% h\u00f6gre de tv\u00e5 n\u00e4stkommande dagarna efter tr\u00e4ningen j\u00e4mf\u00f6rt med placebogruppen.<\/p>\n

3. Motverkar inflammation<\/h2>\n

R\u00f6dbetan inneh\u00e5ller ocks\u00e5 de unika n\u00e4rings\u00e4mnena betain och betalain, vilka h\u00e4mmar enzymet cyklooxygenas (COX) som ger upphov till inflammatoriska processer i kroppen[8]<\/sup><\/sup><\/a>.<\/p><\/blockquote>\n

Minskade inflammationsniv\u00e5er hj\u00e4lper n\u00e4stan alla system i kroppen att bek\u00e4mpa sjukdomar och fr\u00e4mja ett friskt immunsystem.<\/p>\n

4. Din bundsf\u00f6rvant i kampen mot cancer<\/h2>\n

R\u00f6dbetan \u00e4r naturligt rik p\u00e5 antioxidanter, fytokemikalier, vitaminer och sp\u00e5r\u00e4mnen. Men det som g\u00f6r r\u00f6dbetan unik \u00e4r att den \u00e4r en rik k\u00e4lla till den sjukdomsbek\u00e4mpande fytokemikalien betalain som vi tidigare n\u00e4mnt har antiinflammatoriska egenskaper.<\/p>\n

Tidiga studier visar att betalain bidrar till att skydda kroppen fr\u00e5n att utveckla olika typer av cancer som lung-, bukspottk\u00f6rtel-, mag-, tarm-, prostata- och br\u00f6stcancer[9]<\/sup><\/sup><\/a>.<\/p><\/blockquote>\n

Mer forskning beh\u00f6vs p\u00e5 detta omr\u00e5de, men resultaten har hittills visat att r\u00f6dbetor har en f\u00f6rebyggande effekt tillsammans med en h\u00e4lsosam kost och livsstil.<\/p>\n

5. Tillf\u00f6r ett n\u00e4ringsrikt livsmedel i kosten<\/h2>\n

R\u00f6dbetan \u00e4r ett n\u00e4ringsrikt kraftpaket med fiber, immunst\u00e4rkande vitamin C och B, samt viktiga mineraler som kalium och mangan.<\/strong><\/p>\n

Dessutom \u00e4r r\u00f6dbetan ett m\u00e5ngsidigt livsmedel som kan \u00e4tas kokt eller r\u00e5 i sallader och smoothies, eller som juice eller kosttillskott i form av pulver eller kapsel.<\/p>\n

Ett litet tips, om du \u00e4ter f\u00e4rsk r\u00f6dbeta, se d\u00e5 till att inte kasta bort de gr\u00f6na bladtopparna! Dessa r\u00f6dbetsblastar, som de kallas, inneh\u00e5ller faktiskt mer j\u00e4rn \u00e4n spenat och \u00e4r packade med protein, fosfor, zink, fiber, vitamin B6, magnesium, kalium, vitamin A och C och kalcium.<\/p>\n

6. Fr\u00e4mjar detoxeffekten<\/h2>\n

Enligt Dr. Mercola[10]<\/sup><\/sup><\/a> kan r\u00f6dbetans kombinationen av betalain och fiber ocks\u00e5 ha f\u00f6rdelar f\u00f6r avgiftning och fr\u00e4mja blod- och leverrening[11]<\/sup><\/sup><\/a>.<\/p>\n

Vilket \u00e4r det b\u00e4sta s\u00e4ttet att \u00e4ta r\u00f6dbeta f\u00f6r att f\u00e5 optimala resultat?<\/h2>\n

R\u00f6dbetan \u00e4r ett m\u00e5ngsidigt livsmedel. Du kan anv\u00e4nda b\u00e5de roten och r\u00f6dbetsblasten r\u00e5 i sallader, smoothies eller juice. Alternativt kan du laga f\u00e4rska eller frysta r\u00f6dbeter och servera dem som sidogr\u00f6nsaker, eller g\u00f6ra v\u00e4lsmakande och m\u00e4ttande soppor.<\/p>\n

F\u00f6r din bekv\u00e4mlighet kan du ocks\u00e5 utnyttja r\u00f6dbetans f\u00f6rdelar som kosttillskott i form av kapslar. Kolla in v\u00e5r Montmorency Cherry Complex f\u00f6r ett kraftfullt kosttillskott av surk\u00f6rsb\u00e4r och r\u00f6dbeta utan smak eller kalorier.<\/strong><\/p>\n

F\u00f6r allm\u00e4nna h\u00e4lsoeffekter kan du \u00e4ta r\u00f6dbeta p\u00e5 olika s\u00e4tt, men f\u00f6r idrottsprestationer och blodtryckss\u00e4nkande effekt rekommenderar vi att du \u00e4ter r\u00f6dbetan r\u00e5, i saft, eller som kosttillskott i form av pulver eller r\u00f6dbetsextrakt i kapsel eftersom den kan ge mindre h\u00e4lsof\u00f6rdelar som tillagad.<\/p>\n

\"beetroot-banner-sv\"<\/p>\n

\n

<\/i><\/i><\/span>Referenser:<\/span><\/a><\/h4><\/div>
\n

[1]<\/sup><\/sup><\/a> http:\/\/articles.mercola.com\/sites\/articles\/archive\/2014\/01\/25\/beets-health-benefits.aspx<\/a><\/p>\n

[2]<\/sup><\/sup><\/a> Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis<\/p>\n

http:\/\/jn.nutrition.org\/content\/143\/6\/818.long<\/a><\/p>\n

[3]<\/sup><\/sup><\/a> Beetroot juice lowers high blood pressure, suggests research<\/p>\n

https:\/\/www.bhf.org.uk\/news-from-the-bhf\/news-archive\/2015\/january\/beetroot-and-blood-pressure#<\/a><\/p>\n

[4]<\/sup><\/sup><\/a> Whole beetroot consumption acutely improves running performance.<\/p>\n

http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22709704<\/a><\/p>\n

[5]<\/sup><\/sup><\/a> Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans.<\/p>\n

http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19661447<\/a><\/p>\n

[6]<\/sup><\/sup><\/a> The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise<\/p>\n

http:\/\/link.springer.com\/article\/10.1007\/s00421-015-3290-x<\/a><\/p>\n

[7]<\/sup><\/sup><\/a> Inactivation of lipoxygenase and cyclooxygenase by natural betalains and semi-synthetic analogues
\nhttps:\/\/www.researchgate.net\/publication\/260008311_Inactivation_of_lipoxygenase_and_cyclooxygenase_by_natural_betalains_and_semi-synthetic_analogues<\/a><\/p>\n

[8]<\/sup><\/sup><\/a> Synergistic cytotoxicity of red beetroot (Beta vulgaris L.) extract with doxorubicin in human pancreatic, breast and prostate cancer cell lines.
\nhttp:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23828331<\/a><\/p>\n

 <\/p>\n

Chemoprevention of lung and skin cancer by Beta vulgaris (beet) root extract<\/p>\n

http:\/\/www.sciencedirect.com\/science\/article\/pii\/0304383595040870<\/a><\/p>\n

 <\/p>\n

Cytotoxic Effect of the Red Beetroot (Beta vulgaris L.) Extract Compared to Doxorubicin (Adriamycin) in the Human Prostate (PC-3) and Breast (MCF-7) Cancer Cell Lines<\/p>\n

 <\/p>\n

http:\/\/www.ingentaconnect.com\/content\/ben\/acamc\/2011\/00000011\/00000003\/art00007<\/a><\/p>\n

[9]<\/sup><\/sup><\/a> http:\/\/articles.mercola.com\/sites\/articles\/archive\/2014\/01\/25\/beets-health-benefits.aspx#_edn7<\/a><\/p>\n

[10]<\/sup><\/sup><\/a> http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/1541-4337.12185\/full<\/a><\/p>\n

Plant Betalains: Safety, Antioxidant Activity, Clinical Efficacy, and Bioavailability<\/p>\n<\/div><\/div><\/div>\n<\/div><\/div>

<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

R\u00f6dbetan \u00e4r en s\u00f6t gr\u00f6nsak som blev popul\u00e4r redan p\u00e5 romartiden f\u00f6r sina h\u00e4lsof\u00f6rdelar. Den har en unik smak som man antingen \u00e4lskar eller hatar, men har uppm\u00e4rksammats f\u00f6r sitt n\u00e4ringsrika inneh\u00e5ll som protein och kolhydrater liksom l\u00f6sliga fibrer, kalium, magnesium, j\u00e4rn, vitamin A, B6 och C, samt folsyra och antioxidanter. Det som v\u00e4ckte forskarnas […]<\/p>\n","protected":false},"author":7,"featured_media":45146,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[578],"tags":[],"class_list":["post-47009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beetroot-sv"],"acf":[],"yoast_head":"\nR\u00f6dbetans h\u00e4lsof\u00f6rdelar: Kan den hj\u00e4lpa att s\u00e4nka blodtrycket och \u00f6ka prestandan?<\/title>\n<meta name=\"description\" content=\"Ta reda p\u00e5 vad r\u00f6dbetans naturligt f\u00f6rekommande nitrater, betain, betalain och betanin kan g\u00f6ra f\u00f6r din h\u00e4lsa och kondition.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.betternutritionlabs.com\/sv\/roedbetans-positiva-haelsofoerdelar-kan-den-hjaelpa-att-saenka-blodtrycket-och-oeka-prestandan\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00f6dbetans positiva h\u00e4lsof\u00f6rdelar - Kan den hj\u00e4lpa att s\u00e4nka blodtrycket och \u00f6ka prestandan?\" \/>\n<meta property=\"og:description\" content=\"Ta reda p\u00e5 vad r\u00f6dbetans naturligt f\u00f6rekommande nitrater, betain, betalain och betanin kan g\u00f6ra f\u00f6r din h\u00e4lsa och kondition.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.betternutritionlabs.com\/sv\/roedbetans-positiva-haelsofoerdelar-kan-den-hjaelpa-att-saenka-blodtrycket-och-oeka-prestandan\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Nutrition Labs\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-29T10:22:11+00:00\" \/>\n<meta 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