Ama-beet alayishwa izakhi ezibalulekile ezifana ne- magnesium , i- potassium , ne- folate . Empeleni, indebe eyodwa yezinyosi i-magnesium, i-potassium engu-440 milligram, nama-milligram angu-148 we-folate. Zibuye zibe nomthombo omuhle we-vitamin C ne-calcium, kanye nokudla ama-beet kusiza ukugcwalisa nge-fibre ngaphandle kokungeza amakholori amaningi. Enye indebe yezinyosi eziphekwe zinamakhalori angu-60 kuphela.
Umbala omuhle obomvu nawo ungumthombo we-antioxidants okungenzeka ube nezinzuzo zezempilo.
Ama-beet angabonakala ehlekisa, kodwa awakhona. Lezi zimpande ezibomvu ezithandekayo ziyisiphuzo esimnandi, kancane kumnandi futhi kulula ukuzilungiselela. Pheqa phansi futhi ujabulele amehlo akho kwezinye zezindlela engizithandayo zokukhonza izinyosi.
1 - A Simple Beet Side Dish
Uzothola ubhontshisi kunoma yisiphi isitolo sokudla, kokubili esigabeni sokukhiqiza esisha kanye nemikhakha yemifino ekheniwe. Khetha izinyosi eziqinile ngamaqabunga angabheki njengama-wilted. Lapho ufika ekhaya, usike amaqabunga, kodwa ushiye cishe amasentimitha amabili weziqu.
- Ubilise amanzi bese ufaka ama-beet.
- Pheka ama-beet aze abe nethenda-cishe imizuzu engu-30 kuya ku-45.
- Hlanganisa i-beet naphansi kwamanzi abandayo bese ususa izikhumba (zizobe zisuka phansi).
- Hlanganisa iziqongo kanye namathiphu bese unquma izinyosi zibe ngamacube.
- I-beet ephekiwe kakhulu ene-crumbled feta cheese noma iphosa ngogqoke lwesinaphi ukugqoka.
Uma ukhetha, ungagcoba ama-beet akho ku-400-degrees Fahrenheit oven cishe imizuzu engama-45 kuya kwehora, aze ahlatshwe umkhwa kalula.
Ama-beet amasha anambitha okungcono kakhulu, kodwa ama-beet akheniwe angcono kakhulu (futhi ahlukumezekile). Konke okumele ukwenze kuvulekile i-can, ukushisa ama-beet futhi mhlawumbe wengeze i-sprig yemint, noma imifino yakho oyintandokazi.
2 - Ama-Beet eSaladini
Ama-beet afaka ukunambitheka kanye nombala obomvu obumvu ojulile kwisaladi enempilo eluhlaza. Hlanganisa kahle isithombo sebhitrudi nge-mandolin slicer bese uhlanganisa lezi tincetu nge-arugula noma imifino exubekile, ama-apula ambalwa ama-apula noma amapheya, amantongomane kanye noshizi we-tangy. Okuphezulu ngokugqoka okukhanyayo noma i-vinaigrette oyikhonzile.
Ama-beet amahle asuke enhle futhi enzima, kodwa uma ukhetha ukuthungwa okuncane, uthathe izinyosi ezibandayo zibe ngamagesi bese ufaka noma yisiphi isaladi. Qedela ukugqoka okulula noma i-vinaigrette futhi ube nesaladi elimnandi.
3 - ama-beet ku-Smoothie noma ku-Beet Juice
Ama-beet yizithako eziphelele ze-smoothies ngoba zengeza ukuthungwa nokudla okunomsoco kunoma iyiphi i-smoothie ngaphandle kokuchitha noma yikuphi ukunambitheka kwezithelo. Zisebenza kangcono ngamajikijolo, ama cherry, negromegranate ngoba i-hue ebomvu ecebile yenza i-smoothie enhle neyakhayo.
Kodwa, uma ungenayo i-smoothies, ungajabulela ujusi we-beet , noma uwedwa noma uhlanganiswe nezinye izithelo zezithelo, futhi uthole ukudla okunomsoco okufanayo.
4 - I-Beet Pickles
Ama-beet aqoshiwe ane-flavour enhle futhi enama-tangy futhi angasetshenziswa ngesangweji ngesikhathi sokudla sasemini, njenge-appetizer ngaphambi kokudla kwasekuseni, noma (okuthandayo) kwasekuseni kanye namaqanda kanye ne-saumon yokubhema. Iziqu ze-beet zilula ukwenza ekhaya futhi zihlala isikhathi eside. Ungabathola futhi ezindaweni eziningi zokudla nezitolo ezikhethekile.
5 - Beet on Pizza
Sithanda i-pizza, kodwa ngokuvamile kuvamile ngamakholori futhi akusihle kakhulu, ngakho-ke sihlale sibheke izinguqulo ezinempilo . Enye indlela yokwenza i-pizza enempilo iwukuba usike ushizi futhi ungeze ama-veggies amaningi. Ungase uthanda kakade amapropele, u-anyanisi, isipinashi, ne-broccoli, ngakho-ke qhubeka uhlinzeke ngezinyosi. Ungase ungatholi ama-beet njengama-toppings esitolo sakho se-pizza oyintandokazi, kodwa ungakwazi ukwengeza ama-beet kunoma iyiphi i-pizza eyenziwe ngokwenza.
6 - Isobho se-Beet
Isobho se-beet sinenhliziyo enempilo, enempilo, futhi esiphundu, futhi akunzima kakhulu ukulungisa ekhaya. Ukubilisa noma ubilise izinyosi ezintathu, susa izikhumba bese uthatha izicucu. Beka ubhontshisi epanini elisezingeni eliphakathi bese wengeza indebe eyodwa yenkomo yenkomo noma imifino. Engeza ama-clove amathathu e-garlic, iqabunga lesitshalo, nengxenye yesipuniji se-thyme esomile. Letha emathunjini bese ubamba imizuzu eyishumi.
Susa isobho ekushiseni, futhi uvumele ukuthi kupholile imizuzu embalwa. Bese uhlanza isobho sakho ku-blender. Engeza kancane usawoti kanye nopelepele, kanye no-ayisikhilimu omusha. Khonza ngesinkwa esishisayo esisha.
7 - ama-beet ahlanganiswe namazambane
Yenza i-beet elula ne-amazambane isaladi ngokuhlanganisa izingane ezibandayo eziphekiwe zokupheka kanye namazambane amazambane abusiwe ngamafutha omnqumo, i-chives, usawoti kanye nopelepele. Noma ungengeza izithombo ze-beet eziphekwe ezibandayo ku-recipe yakho eyintandokazi yesaladi isaladi.
Qala nganoma yisiphi isiphuzo esiphundu sesazambane se-amazambane (bheka izinguquko ezilula ukuze ugcine ngekhalori). Sika isigamu samazambane avamile bese uthatha indawo enesisindo esifanayo sezingane eziphekiwe noma ze-beet cubes. Bese uqhubeka njengoba kuqondiswe.
Enye indlela enhle yokujabulela ama-beet namazambane ndawonye ukugcoba. Sebenzisa iresiphi yakho oyintandokazi yamazambane abusiwe bese wengeza izinhlamvu ezimbalwa zezinyosi ezihlutshiwe.
8 - Yidla imifino ye-Beet
Ngaphezu kwalokho, uma uthenga ama-beet amasha bazobe namanje amaqabunga awo amahle amakhulu afakwe. Ungabashiyi-imifino isondlo nakakhulu kunezimpande. Ingqikithi eyodwa yemifino ye-beet ephekwe ine-4 gram fibre, ama-milligram angu-36 amavithamini C, ama-Units angama-vitamini A angaphezu kuka-11 000, nama-micrograms angu-700 amavithamini K. Futhi kunezigidi eziyi-160 zama-calcium nama-milligrams angu-98. Lona iphrofayli enomsoco omangalisayo, khona lapho.
Imifino ye-beet ingaphekwa futhi ifakwe njengeminye imifino efana nesipinashi, i-kale, ne-Swiss chard. Kodwa, qiniseka ukuwageza kakhulu ukuze uthole noma yikuphi ukungcola okungase kube emaqabunga. Akukho lutho olubhubhisa umlomo womlomo we-beet imifino esheshayo kunokuqhaqhazela.
9 - Zama ama-Beet Golden
Uma unenhlanhla ngempela ungakwazi ukuthola izinyosi zegolide ezitolo noma emakethe yamafama. Ziyiphunga njengezinyosi ezibomvu futhi umbala wabo wegolide ucebile kakhulu.
Sebenzisa isithombo sebhitrudi segolide kunoma yisiphi isiphuzo se-beet esivamile, noma wenze isaladi elula ngegolide le-beet tincetu, ushizi we-mozzarella nge-vinegar encane kanye ne-basil eqoshiwe.
Imithombo:
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lweNdawo yezokuLawulwa kweNdawo yezokuThuthukiswa kweNdawo kaZwelonke ye-Standard Reference Release 28. "Umbiko Oyisisekelo: 11087, imifino ye-Beet, iphekwe, ibilisiwe, igonywe ngaphandle kasawoti." Ifinyelele ngomhla ka-30 Meyi, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2868.
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezeMisebenzi yezoLimo lweNational National Nutrient for Standard Reference Release 28. "Umbiko Oyisisekelo: 11080, Beet, eluhlaza." Ifinyelele ngomhla ka-30 Meyi, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2863.