11 maubwino a beet

Zamkati

• 2. Masamba a beet oluka
• 3. Beet saladi

Beet ndi muzu womwe umakhala ndi kukoma pang'ono ndipo ukhoza kudyedwa wophika kapena wosaphika m'masaladi, kapena mawonekedwe amadzi. Muzuwu uli ndi maubwino angapo azaumoyo, chifukwa uli ndi ma antioxidants ambiri ndipo umalumikizidwa ndi kupewa kusintha kwa ma cell ndi kuwonongeka, kuthandiza kupewa khansa komanso kutuluka kwa matenda ena.

Masamba awa ali ndi vitamini C, carotenoids, phenolic mankhwala ndi flavonoids. Kuphatikiza apo, ili ndi mtundu wa pigmentation wotchedwa betalain, womwe umatsimikizira mtundu wakuda wakuda, ndipo ndi chinthu chodzaza ndi ma antioxidants ndipo chimatsutsana ndi zotupa.

Zosakaniza

• Theka nkhaka;
• Kagawo ka chinanazi;
• Magalamu 80 a beets yaiwisi;
• Madzi a theka la mandimu;

Kukonzekera mawonekedwe: Ikani zonse zosakaniza mu blender ndikumwa ayisikilimu.

Njira yolemera kwambiri yachitsulo yolimbana ndi kuchepa kwa magazi m'thupi ndi masamba a beet, chifukwa ali ndi chitsulo chosakhala cha heme, chomwe ndi chinthu chofunikira kwambiri m'magazi.

Koma kuti chitsulo ichi chizilowetsedwa mthupi, munthu ayenera kudya zakudya zomwe zimayambitsa vitamini C mu chakudya chomwecho. Chifukwa chake, pafupi ndi masamba a beet omwe atulutsidwa, khalani ndi kapu ya madzi a lalanje, acerola kapena idyani ma strawberries 10 ngati mchere.

2. Masamba a beet oluka

Zosakaniza

• 400 g wa masamba a beet;
• 1 anyezi wodulidwa;
• Tsamba 1 la bay;
• 1 clove wa adyo;
• Supuni 2 zamafuta;
• tsabola kuti mulawe.

Kukonzekera akafuna

Saute ndi anyezi, adyo ndi mafuta kenako ndikuwonjezera zosakaniza zina, kuwasiya aziphika kwa mphindi zochepa. Kuti muchepetse masamba, onjezerani madzi pang'ono ndikuphika.

Ngakhale beetroot ndi ndiwo zamasamba zolemera kwambiri mu chitsulo, masamba ake amalemera kwambiri mu michere iyi komanso ulusi womwe umathandizira kugaya bwino ndikugwira ntchito kwa matumbo.

Msuziwu ndiwonso wokoma kwambiri ndi masamba a kolifulawa, broccoli kapena kaloti.

3. Beet saladi

Njira yabwino yodyetsera beets ndikukonzekera saladi ndi beets yaiwisi. Ingosambani ndikusenda beets kenako kabati. Itha kutumikiridwa ndi masamba obiriwira ndi tomato, okometsedwa ndi zitsamba zamchere, maolivi ndi mandimu.