Li-beet li jere limatlafatsi tsa bohlokoa tse kang magnesium , potasiamo le folate . Ha e le hantle, senoelo se seng sa beet se na le li-milligrams tsa magnesium, li-milligram 440 milligrams, le li-milligram tse 148 tsa folate. Hape ke mohloli o motle oa vithamine C le calcium, hammoho le ho ja linotsi ho thusa ho u tlatsa ka fiber ntle le ho eketsa lik'hilojule tse ngata. Senoelo se seng sa beet e phehiloeng se na le lik'hilojule tse 60 feela.
Mobala o motala o motala o boetse oa mohloli oa li-antioxidants tse ka ba le melemo ea bophelo bo botle.
Li-beet li ka 'na tsa bonahala li makatsa, empa ha li joalo. Metso ena e khubelu e monate e monate, e monate haholo ebile e bonolo ho e lokisetsa. Moqolo fatše mme u keteke mahlo a hau litseleng tse ling tseo ke li ratang haholo ho sebeletsa li-beet.
1 - Tsela e Bonolo ea Sefahleho sa Bolulo
U tla fumana li-beet sebakeng sa korosari leha e le efe, ka bobeli karolong e ncha ea lihlahisoa le lihlahisoa tsa meroho. Khetha li-beet tse tiileng ka makhasi a sa shebahaleng a hlabiloe. Ha u fihla lapeng, khaola makhasi, empa u siee hoo e ka bang lisenthimithara tse peli tsa stems.
- Pheha metsi 'me u kenye li-beet.
- Pheha li-beet ho fihlela li le bonolo-metsotso e ka bang 30 ho isa ho tse 45.
- Hlakola li-beet le tlas'a metsi a batang 'me u tlose letlalo (li tla fapoha hang-hang).
- Hlakola litlhōrō le litlhahiso mme u khaole li-beet ka li-cubes.
- Top pheha beet le crumbled feta cheese kapa lahlela ka lite mahe a linotsi mosetareta apara.
Haeba o rata, o ka chesa li-beet ka oli ea mafura a 400 Fahrenheit ka metsotso e 45 hora, ho fihlela ba ka hlajoa habonolo ka thipa e bohale.
Li-beet tse ncha li latsoa tse ntle ka ho fetisisa, empa li-beet tse nang le makotikoti li le bonolo haholo (le tse fokolang haholo). Sohle seo u lokelang ho se etsa ke ho bula likhaka, ho futhumatsa li-beet mme mohlomong u kenyelle setlolo sa sente, kapa setlama seo u se ratang.
2 - Li-beet ka Salad
Li-beet li eketsa tatso le 'mala o mofubelu o bofubelu bo tebileng ho salate e ntle ea botala. Felisa setlolo sa beet le sesepa sa mandolin 'me u kopanye le lilae tse nang le arugula kapa meroho e tsoakiloeng, likarolo tse' maloa tsa liapole kapa lierekisi, linate le li-tangy. Holimo ka liaparo tse khanyang kapa vinaigrette eo ue ratang haholo.
Li-beet tse monate li monate ebile lia teteana, empa haeba u khetha mokhoa o mobe, khaola li-beet ka li-cubes ebe o eketsa salate leha e le efe. Qetella ka ho apara lesela kapa vinaigrette mme o na le salate e monate.
3 - Li-Beet Smoothie kapa Beet Juice
Li-beet li na le lisebelisoa tse phethahetseng bakeng sa smoothies hobane li kenya sesepa le lijo tse nepahetseng ho smoothie ntle le ho senya litholoana tsa litholoana. Ba sebetsa ka ho fetisisa ka monokotsoai, cherries, le kharenate hobane marotholi a bofubelu a bofubelu a etsa smoothie e ntle le e ntle.
Empa, haeba o se sothe smoetees, o ka thabela lero la beet , ebang o le mong kapa o kopantsoe le lisebelisoa tse ling tsa litholoana, mme o fumana phepo e nepahetseng e tšoanang.
4 - Beet Pickles
Li-beet tse nang le mapolanka li na le monate o monate le o monate 'me li ka fanoa ka sandwich nakong ea lijo tsa motšehare, e le mohoeteli pele ho lijo tsa motšehare, kapa (seo ke se ratang) lijo tsa hoseng hammoho le mahe le salmon e tsuba. Li-pickle tsa li-beet li bonolo ho li etsa lapeng 'me li nka nako e telele. U ka boela ua ba fumana mabenkeleng a mangata a lireschorente le mabenkeleng a khethehileng.
5 - Lihlahisoa tsa Pizza
Re rata pizza, empa hangata ho na le lik'hilojule tse phahameng ebile ha li ntle ho uena, kahoo re lula re batla liphetoho tse phetseng hantle . Tsela e 'ngoe ea ho etsa hore pizza e phele hantle ke ho fokotsa cheese ebe o eketsa li-veggies tse ngata. E ka 'na eaba u se u ntse u rata pelepele, eiee, sipinake le broccoli, kahoo u fane ka tekete ea beet. U ka 'na ua se ke ua fumana li-beet joaloka li-pizza sebakeng sa hau sa pizza se u ratang, empa u ka eketsa beet ho pizza leha e le efe e entsoeng ka letsoho.
6 - Sopho ea Beet
Sopho e entsoeng ka beet e monate, e phetse hantle ebile e monate, ebile ha e thata haholo ho itokisetsa lapeng. Roast kapa pheha li-beet tse tharo, tlosa matlalo 'me u khaole likoto. Beha li-beet ka sekotlolo se lekaneng le ho eketsa senoelo se seng sa nama ea khomo kapa ea meroho. Kenya litlolo tse tharo tsa konofolo, lekhasi la bay, le halofo ea teaspoon ea thyme e omisitsoeng. Tlisetsa ho pheha le ho omisa metsotso e leshome.
Tlosa sopho ho tloha mochesong, 'me u lumelle hore o pholile metsotso e seng mekae. Ebe o hloekisa sopho ea hau ka blender. Eketsa letsoai le pepere e nyenyane, 'me e be le tranelate e ncha. Sebeletsa ka bohobe bo futhumetseng bo futhumetseng.
7 - Likokoanyana li kopantsoe le litapole
Etsa salate e bonolo e nang le beet le litapole ka ho kopanya lesea le pholileng le phehiloeng le batang litapole tsa ngoana tse phehiloeng ka oli e nyenyane ea mohloaare, chives, letsoai le pepere. Kapa u ka eketsa serame se phehiloeng ka beet ho ea hau e ratang litapole salate.
Qala ka mokhoa leha e le ofe o monate oa salate ea litapole (batla liphetolelo tse khanyang ho boloka lik'halori). Fokotsa halofo ea litapole tse tloaelehileng ebe u nkela sebaka se lekaneng sa bana ba phehoang kapa beet cubes. Ebe o tsoela pele joalokaha o laetsoe.
Tsela e 'ngoe e monate ea ho thabela li-beet le litapole hammoho ke ho li chesa. Sebelisa recipe ea hau e ratoang bakeng sa litapole tse halikiloeng mme u kenye lihlopha tse seng kae tsa li-beet tse peeletsoeng.
8 - E ja Beet e Jala
Ho feta moo, ha u reka li-beet tse ncha li tla lula li e-na le makhasi a tsona a maholo. U se ke ua li lahla-meroho e na le phepo e matla ho feta metso. Senoelo se seng sa li-beet tse phehiloeng li na le ligrama tse 4 tsa vithamine, li-digramme tse 36 tsa vithamine C, li-Unithene tsa machaba tse fetang 11 000 tsa vithamine A, le li-microgram tse 700 tsa vithamine K. Hape ho na le li-milligramme tse 160 tsa calcium le 98 milligrams. Ke mokhoa o makatsang oa phepo, hona moo.
Meroho e ka phehoa mme e sebelisoa feela joaloka meroho e meng e kang sipinake, Kale le Swiss chard. Empa, etsa bonnete ba hore o hlatsoa ka ho feletseng hore u fumane mobu leha e le ofe o ka bang makhasi. Ha ho letho le senyang molomo oa beet meroho ka potlako ho feta ho phunyeletsa holim'a grit.
9 - Leka Golden Beet
Haeba u lehlohonolo haholo u ka khona ho fumana li-beet tse ling tsa khauta lebenkeleng kapa marakeng a lihoai. Li feela tse monate joaloka li-beet tse khubelu le 'mala oa khauta oa bona o ruile haholo.
Sebelisa li-beet khauta leha e le efe ea lijo tse tloaelehileng tsa beet, kapa u etse salate e bonolo ka khauta ea beet, mozzarella chisi e nang le asene ea balsame le basil e entsoeng.
Lisebelisoa:
Lefapha la Machaba a Lefapha la Temo Lefapheng la Lipatlisiso tsa Temo Lefapheng la Sechaba sa Nutrient bakeng sa Standard Reference Release 28. "Tlaleho ea motheo: 11087, meroho ea Beet, e phehiloe, e phehiloe, e tšolotsoe, e se na letsoai." E fihlile ka la 30 May, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2868.
Lefapha la Machaba la Temo la Tlhahlobo ea Temo Lefapheng la Lipatlisiso la Temo la Naha ea Sechaba bakeng sa Standard Reference Release 28. "Motheo oa Tlaleho: 11080, Likokoanyana, tse tala." E fihlile ka la 30 May, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2863.