Nyerere zimanyamula zakudya zofunikira monga magnesium , potassium , ndi folate . Ndipotu, chikho chimodzi cha beets chili ndi magnesium 31 milligrams, potassium 440 milligrams, ndi 148 milligrams za folate. Amakhalanso ndi vitamini C ndi calcium yabwino, kuphatikizapo kudya zakudya za beets zimakuthandizani kuti mukhale ndi tizilombo popanda kuwonjezera makilogalamu ambiri. Chikho chimodzi cha beets chophika chiri ndi ma calories 60 okha.
Kuwala kofiira kumakhalanso magwero a antioxidants omwe angakhale ndi ubwino wathanzi.
Nyerere zingawoneke zosangalatsa, koma sizili. Mizu yofiirayi ndi yokoma, yokoma pang'ono komanso yosavuta kukonzekera. Pendekera pansi ndikuyang'anitsitsa njira zanga zomwe ndimakonda kuzigwiritsa ntchito.
1 - Chosavuta Chophimba Beet
Mudzapeza beets m'sitolo iliyonse, mu gawo la zipatso zatsopano komanso kanjira kakang'ono. Sankhani beets omwe ali olimba ndi masamba omwe samawoneka owongolera. Mukafika kunyumba, dulani masamba, koma musiye masentimita awiri.
- Wiritsani madzi ndikuwonjezera beets.
- Koperani beets mpaka iwo ali achifundo-pafupi 30 mpaka 45 mphindi.
- Sakanizani beets ndi pansi pa madzi ozizira ndipo chotsani zikopa (izo zidzatuluke pomwepo).
- Lembani pamwamba ndi nsonga ndi kudula beets mu cubes.
- Top yophika beets ndi crumbled feta tchizi kapena kuponyera ndi lite uchi mpiru kuvala.
Ngati mukufuna, mukhoza kuwotcha beets mu uvuni wa fahrenheit 400 digrii kwa mphindi 45 mpaka ora, mpaka atha kupyola mosavuta ndi mpeni.
Ma beets atsopano amakoma zabwino, koma beets zamzitini ndi yabwino (ndi osasokonezeka). Zonse zomwe muyenera kuchita ndi kutsegula chithacho, kutenthetsa nyembazo ndipo mwinamwake wonjezerani mankhwala a sprig, kapena zitsamba zomwe mumakonda.
2 - Zakudya mu saladi
Nyemba zowonjezera kukoma ndi mtundu wofiira wofiira ku saladi wathanzi wathanzi. Lembani beet ndi magawo a mandolin ndikuphatikiza magawo omwe ali ndi arugula kapena masamba osakanikirana, magawo angapo a apulo kapena mapeyala, mtedza, ndi tchizi. Pamwamba ndi kuvala kowala kapena favorite vinaigrette.
Mafinya abwino ndi okongola kwambiri, koma ngati mumakonda zovala zochepetsetsa, dulani ma beet mu ozizira ndipo muonjezere saladi iliyonse. Kumaliza ndi kuvala koyera kapena vinaigrette ndipo muli ndi saladi yokoma.
3 - Zakudya zam'madzi mu Smoothie kapena Beet Juice
Beets ndi zowonongeka kwa smoothies chifukwa amachititsa kuti smoothie azikhala ndi zakudya komanso zakudya zabwino popanda kuwononga zipatso. Amagwira ntchito bwino ndi zipatso, yamatcheri, ndi makangaza chifukwa olemera wofiira amapanga smoothie yokongola kwambiri.
Koma, ngati simukukhala ndi smoothies, mutha kusangalala ndi madzi a beet , kaya muli okha kapena muli ndi timadziti tina tomwe timapatsa zipatso.
4 - Beet Pickles
Zakudya zam'madzi zodzikongoletsera zimakhala zokoma komanso zokoma ndipo zingatheke ndi masangweji pa nthawi ya masana, monga chakudya chodyera musanadye chakudya chamadzulo, kapena (chomwe ndimakonda) kadzutsa pamodzi ndi mazira ndi kusuta nsomba. Zakudya za beet n'zosavuta kupanga kunyumba ndipo zimakhala nthawi yaitali. Mungathe kuwapezanso m'masitolo ambiri ogulitsa ndi malo ogulitsa.
5 - Beets pa Pizza
Timakonda pizza, koma kawirikawiri nthawi zambiri timakhala ndi ma calories ndipo si zabwino kwa inu, choncho nthawi zonse timayang'ana maulendo abwino . Njira imodzi yopangira pizza thanzi ndi kudula pa tchizi ndi kuwonjezera mavitamini ambiri. Mwinanso mumakonda tsabola, anyezi, sipinachi, ndi broccoli, choncho pitirizani kupereka nyemba. Simungapeze njuchi ngati zojambula pa shopu yanu ya pizza, koma mukhoza kuwonjezera beets ku pizza iliyonse yokometsetsa.
6 - Msuzi wa Beet
Msuzi wa Beet ndi wokhutira, wathanzi, ndi wokoma, ndipo si kovuta kukonzekera kunyumba. Wophika kapena wiritsani njuchi zitatu, chotsani zikopazo ndi kudula zidutswa. Ikani beets mu phukusi lapakatikati ndi kuwonjezera chikho chimodzi cha ng'ombe kapena masamba. Onjezerani katatu ya adyo, tsamba la masamba, ndi theka la supuni ya tiyi ya thyme youma. Bweretsani ku chithupsa ndikuyimira kwa mphindi khumi.
Chotsani msuzi ku kutentha, ndipo mulole kuti uzizizira kwa mphindi zingapo. Ndiye puree msuzi wanu mu blender. Onjezerani mchere pang'ono ndi tsabola, ndi pang'ono zonona. Kutumikira ndi mkate watsopano.
7 - Zakudya Zophatikizana ndi Mbatata
Pangani saladi yosavuta komanso ya mbatata pophatikiza mwana wozizira wophika ndi mbatata ozizira yophika ana ndi mafuta a azitona, chives, mchere, ndi tsabola. Kapena mungathe kuwonjezera mapeyala ophika ozizira ku chophimba chanu cha saladi.
Yambani ndi chophika chilichonse chokoma cha saladi ya mbatata (yang'anani zolembera zosavuta kuti muzisunga pa makilogalamu). Dulani theka la mbatata yowonongeka ndikubwezeretsanso ana omwe akuphika beet kapena cubes. Kenaka pitirizani monga momwe mwalangizira.
Njira ina yabwino yosangalalira beets ndi mbatata pamodzi ndikuwotcha. Gwiritsani ntchito chophika chomwe mukuchikonda cha mbatata yophika ndi kuwonjezera zochepa za ma beets.
8 - Idyani Beet Greens
Zowonjezereka, mukamagula beets atsopano iwo adzalandira masamba awo okongola kwambiri. Musati muwaponyedwe iwo - masambawa amakhala owonjezera kwambiri kuposa mizu. Chikho chimodzi cha mchere wophika beet chili ndi magalamu 4 a mavitamini, vitamini C 36, mavitamini A opitirira 11,000, ndi ma 700 micrograms a vitamini K. Palinso magalamu a milligrams a calcium ndi 98 milligrams. Ndiwo mawonekedwe ochititsa chidwi, pomwepo.
Beet masamba akhoza kuphikidwa ndipo amatumikira monga masamba ena monga sipinachi, kale, ndi Swiss chard. Koma, onetsetsani kuti muwasambe bwino kwambiri kuti mupeze madothi omwe angakhale pamasamba. Palibe chomwe chimapweteka kwambiri mchere wa beet mofulumira kuposa kugwedeza pa grit.
9 - Yesani Golden Beets
Ngati muli ndi mwayi wochuluka mungathe kupeza mabotolo ena agolidi ku sitolo kapena msika wa alimi. Zimakhala zokoma ngati beets wofiira ndi mtundu wawo wa golide ndi wolemera kwambiri.
Gwiritsani ntchito beet golidi njira iliyonse ya beet, kapena mupange saladi yosavuta ndi magawo a golide a goet, mozzarella tchizi ndi vinyo wosasa wa basamu ndi baski odulidwa.
Zotsatira:
Dipatimenti ya Ulimi ku United States Pulogalamu Yoyang'anira Kafukufuku wa Zachilengedwe National Nutrient Database ya Standard Reference Release 28. "Basic Report: 11087, masamba a Beet, ophika, owiritsa, osungidwa, opanda mchere." Inapezeka pa May 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2868.
Dipatimenti ya Ulimi ya United States Agricultural Research Service National National Nutrient Database ya Standard Reference Release 28. "Basic Report: 11080, Beets, yaiwisi." Inapezeka pa May 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2863.