{"id":13381,"date":"2024-05-13T12:00:00","date_gmt":"2024-05-13T12:00:00","guid":{"rendered":"https:\/\/www.africa-press.net\/sao-tome-e-principe\/politique\/les-bienfaits-de-la-betterave"},"modified":"2024-05-15T00:15:45","modified_gmt":"2024-05-15T00:15:45","slug":"les-bienfaits-de-la-betterave","status":"publish","type":"post","link":"https:\/\/www.africa-press.net\/sao-tome-e-principe\/toutes-les-actualites\/les-bienfaits-de-la-betterave","title":{"rendered":"Les bienfaits de la betterave"},"content":{"rendered":"

Africa-Press – S\u00e3o Tom\u00e9 e Pr\u00edncipe. <\/strong><\/span>Crapaudine, burpee\u2019s golden, chioggia… Qu\u2019elle soit pourpre, jaune ou a\u0300 rayures, la betterave potage\u0300re (Beta vulgaris) est un le\u0301gume racine, a\u0300 l\u2019instar de la carotte et du navet. Il ne faut e\u0301videmment pas la confondre avec d\u2019autres varie\u0301te\u0301s comme la betterave fourrage\u0300re \u2013 destine\u0301e a\u0300 l\u2019alimentation des ruminants \u2013 ou sucrie\u0300re, cultive\u0301e pour la production de sucre de table (ou saccharose) et d\u2019alcool. Riche en fibres et en antioxydants, dote\u0301e de nombreux bienfaits pour la sante\u0301, la betterave se de\u0301guste jusqu\u2019a\u0300 ses feuilles, cuisine\u0301es comme des e\u0301pinards.<\/p>\n

Elle apporte de nombreux nutriments<\/b><\/p>\n

Tre\u0300s peu calorique (43 kcal\/100 g de betterave rouge cuite) car riche en eau (88,3 g\/100 g), la betterave est bien dote\u0301e en fibres (2,5 g\/100 g) qui, en gonflant dans l\u2019estomac, provoquent plus rapidement une sensation de satie\u0301te\u0301. Elle apporte aussi une petite quantite\u0301 de prote\u0301ines (1,74 g\/100 g de betterave crue) et davantage de glucides (9 g\/100 g de betterave crue) que les le\u0301gumes verts (entre 3 et 4 g). La betterave crue est inte\u0301ressante pour sa teneur en mangane\u0300se (environ 20 % des besoins journaliers) et en vitamine B9 (100 microgrammes\/100 g contre 12,4 microgrammes une fois cuite), implique\u0301e dans le renouvellement cellulaire.<\/p>\n

C\u2019est une rare source de be\u0301talai\u0308nes<\/b><\/p>\n

Ces pigments sont responsables de la couleur caracte\u0301ristique de la betterave: les be\u0301tacyanines (ou be\u0301tanines) de couleur rouge a\u0300 violet constituent 75 a\u0300 95 % des be\u0301talai\u0308nes et les be\u0301taxanthines (dont les vulgaxanthines), de couleur jaune a\u0300 orange, 5 a\u0300 25 %. Par exemple, un jus de betterave contient environ 1,2 g\/ml de be\u0301tanine.<\/p>\n

Les be\u0301talai\u0308nes sont de puissants antioxydants aux proprie\u0301te\u0301s antivirales, antibacte\u0301riennes et antifongiques. A\u0300 noter que la be\u0301tanine n\u2019est pas de\u0301compose\u0301e lors de la digestion et peut colorer en rouge de manie\u0300re temporaire les urines. La betterave renferme e\u0301galement des compose\u0301s phe\u0301noliques (acide gallique, acide vanillique, etc.) et ses feuilles, de la lute\u0301ine et de la ze\u0301axanthine, des carote\u0301noi\u0308des qui aideraient a\u0300 pre\u0301venir la de\u0301ge\u0301ne\u0301rescence maculaire lie\u0301e a\u0300 l\u2019a\u0302ge (DMLA).<\/p>\n

Elle aide a\u0300 re\u0301duire la pression arte\u0301rielle<\/b><\/p>\n

Avec 320 mg\/100 g de potassium, la betterave contribue a\u0300 abaisser la pression arte\u0301rielle. De plus, comme les e\u0301pinards, le radis ou le ce\u0301leri, elle renferme des nitrates, aux proprie\u0301te\u0301s antihypertensives et vasodilatatrices, protectrices du syste\u0300me cardio-vasculaire. Les nitrates inge\u0301re\u0301s sont transforme\u0301s en nitrites par des enzymes bacte\u0301riennes (nitrates re\u0301ductases) pre\u0301sentes dans la bouche. Ces nitrites, absorbe\u0301s par l\u2019estomac et le duode\u0301num, favorisent la production d\u2019oxyde nitrique (NO), laquelle engendre la vasodilatation de la paroi des vaisseaux sanguins et, par conse\u0301quent, une diminution significative de la pression arte\u0301rielle. Ainsi, boire 250 ml de jus de betterave chaque jour pendant quatre semaines re\u0301duirait en moyenne de 7,7 mmHg la pression systolique et de 2,4 mmHg la pression diastolique de patients hypertendus.<\/p>\n

Elle ame\u0301liore la performance sportive…<\/b><\/p>\n

L\u2019oxyde nitrique (NO) ame\u0301liore aussi la circulation sanguine et augmente l\u2019apport d\u2019oxyge\u0300ne et de nutriments aux divers organes dont les muscles. Boire du jus de betterave aurait un impact positif sur les performances sportives, en augmentant la force musculaire et en retardant l\u2019apparition de la fatigue physique. Des chercheurs britanniques ont observe\u0301 chez des volontaires pratiquant un exercice physique intense apre\u0300s avoir bu un jus de betterave que leur force de contraction musculaire e\u0301tait supe\u0301rieure d\u2019environ 7 % a\u0300 celle du groupe te\u0301moin. Gare toutefois a\u0300 ne pas abuser de ce le\u0301gume racine, car les nitrates sont aussi connus pour stimuler la formation dans l\u2019organisme de compose\u0301s N-nitrose\u0301s, cance\u0301roge\u0300nes.<\/p>\n

et la me\u0301moire… <\/b><\/p>\n

Des travaux ont montre\u0301 qu\u2019un supple\u0301ment de betterave a\u0300 croquer (4 comprime\u0301s contenant ici 3 g d\u2019extrait de betterave) consolidait la capacite\u0301 de me\u0301moire a\u0300 court et moyen termes et ame\u0301liorait, entre autres, les fonctions du lobe frontal (+ 2,57 %), lequel contro\u0302le la prise de de\u0301cision, la cre\u0301ativite\u0301 et le raisonnement par analogie, ainsi que la flexibilite\u0301 cognitive (+11,16 %) par rapport a\u0300 un placebo, chez des personnes en bonne sante\u0301. La betterave pourrait aussi e\u0302tre be\u0301ne\u0301fique dans la pre\u0301vention des maladies neurode\u0301ge\u0301ne\u0301ratives telles qu\u2019Alzheimer.<\/p>\n

\u201cLa lactofermentation diminue sa teneur en sucres\u201d, par Ange\u0301lique Houlbert<\/b><\/p>\n

\u201cLa cuisson de la betterave fait passer son index glyce\u0301mique (IG) de 30 quand elle est crue a\u0300 65. Cela peut affecter la glyce\u0301mie si la betterave est consomme\u0301e en trop grande quantite\u0301, mais au regard de ses nombreux nutriments et antioxydants, elle trouve toute sa place dans nos menus, me\u0302me ceux des diabe\u0301tiques. Consommer de la betterave issue de la lactofermentation est inte\u0301ressant car ce proce\u0301de\u0301 de conservation permet de diminuer le taux de glucides, les ferments transformant une partie de ces glucides en acide lactique.\u201d<\/p>\n

Pour plus d’informations et d’analyses sur la S\u00e3o Tom\u00e9 e Pr\u00edncipe<\/a>, suivez Africa-Press<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Africa-Press – S\u00e3o Tom\u00e9 e Pr\u00edncipe. Crapaudine, burpee\u2019s golden, chioggia… Qu\u2019elle soit pourpre, jaune ou a\u0300 rayures, la betterave potage\u0300re (Beta vulgaris) est un le\u0301gume racine, a\u0300 l\u2019instar de la carotte et du navet. Il ne faut e\u0301videmment pas la confondre avec d\u2019autres varie\u0301te\u0301s comme la betterave fourrage\u0300re \u2013 destine\u0301e a\u0300 l\u2019alimentation des ruminants \u2013 […]<\/p>\n","protected":false},"author":82,"featured_media":13380,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22,10],"tags":[36,55,56],"class_list":["post-13381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-divers","category-toutes-les-actualites","tag-africa-press","tag-africa-press-sao-tome-e-principe","tag-sao-tome-e-principe"],"yoast_head":"\nLes bienfaits de la betterave - S\u00e3o Tom\u00e9 e Pr\u00edncipe<\/title>\n<meta name=\"description\" content=\"Crapaudine, burpee\u2019s golden, chioggia... 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