Beet inotakurwa nezvibereko zvinokosha zvakadai se magnesium , potassium , uye folate . Kutaura zvazviri, imwe kapu yemabheti ine makirogiramu 31 emagesium, 440 milligrams potassium, uye 148 milligrams ye folate. Izvowo zvinokonzerwa ne vitamini C uye calcium, pamwe nekudya mabhesi anobatsira kukuza iwe nefiber pasina kuwedzera akawanda makori. Imwe kapu yebheti yakabikwa ine ma 60 calori chete.
Iyo yakaisvonaka yakaita ruvara ruvara rweguruva inopawo mishonga ye antioxidants iyo inogona kuva nehutano inobatsira.
Beet inogona kuratidzika isingabvumi, asi haisi. Aya mavara akanaka matsvuku anonaka, anonaka uye anotora kugadzirira. Bhura pasi uye ufare maziso ako kune dzimwe nzira dzangu dzinofarira kushumira bheet.
1 - Chinyorwa Chiri Nyore Chidimbu
Iwe uchawana beet mune chero doro rekudya, zvose zviri muzvikamu zvitsva zvinogadzirwa uye mhasango yemaguta. Sarudza bheetsi dzakasimba nemashizha asingatarisi wilted. Paunosvika kumusha, cheka mashizha kubva, asi siya anenge masendimita maviri emashizha.
- Bira mvura uye uwedzere bheet.
- Ika bheta kusvikira vanyoro-maminitsi anenge 30 kusvika ku45.
- Bvisai beet uye pasi pemvura inotonhorera uye bvisai matanda (ivo vachazununguka pakarepo).
- Surai pamusoro pemisoro uye mazano uye gadzirai beet mu cubes.
- Ikoko yakakwirira yakabikwa ne crumbled feta cheese kana kukanda ne lite honey mustard dressing.
Kana iwe uchida, unogona kunyorera mabheti ako mune 400-degree Fahrenheit oven kwemaminitsi makumi mashanu kusvika paawa, kusvikira vangabayiwa nyore nyore nemupi unopinza.
Zvitsva zvesabheti zvinonwisa zvakanakisisa, asi mabheti emakemikari anowedzera zviri nyore (uye zvisinganyanyi kutyisa). Zvose zvaunofanirwa kuita ndezvokuzarura zvingaita, kupisa mahesheni uye zvichida wedzera sprig yeminiti, kana mishonga yako inofarira.
2 - Bheti muSaradi
Beet inowedzera kunaka uye yakadzika yakazara ruvara rutsvuku kune mhete yakasvibirira yehuzha. Gadzira zvakapetwa bheetti nemarandiro e mandolin uye uyananise zvimedu zvine arugula kana mishonga yakavhenganiswa, mashoma mashoma emaapuro kana mapeya, marimu, uye tangy cheese. Pamusoro nekupfeka kupfeka kana kuti iwe unoda vinaigrette.
Mhando dzakakosha dzakanaka uye dzakasvibiswa, asi kana ukasarudza kuve kwakanyanyisa, tema fodya yebhitesi mu cubes uye uwedzere kune chero saradhi. Pedzisa nekupfeka kupfeka kana vinaigrette uye une saradi inonaka.
3 - Beet muSmoothie kana Beet Juice
Beet dzakakwana zvinoshandiswa zve smoothies nokuti dzinowedzera mararamiro uye chikafu chakanaka kune chero smoothie pasina kuparadza chero michero inonaka. Vanoshanda zvakanakisisa nemajikiri, cherries, uye pomegranate nokuti vapfumi vane ruvara rutsvuku vanoita smoothie yakanaka uye ine simba.
Asi, kana iwe usati uri mu smoothies, unogona kunakidzwa neheet juice , zvichida woga kana kuti yakabatanidzwa nemimwe jisi yemichero, uye unowana kudya kwakakosha kwakafanana.
4 - Beet Pickles
Zvimedu zvakasanganiswa zvakasvibirira uye zvinonaka uye zvinogona kushandiswa ne sandwich panguva yemasikati, sechishuti chisati chava kudya, kana (zvandinoda) kudya kwemafuro pamwe nemazai uye salmon inopfungaira. Zvokudya zvebheta zviri nyore kuita kumba uye zvinopedza nguva yakareba. Iwe unogona kuwanika zvakare mumabhuku akawanda ezvitoro uye mabhuku anokosha.
5 - Beet paPiza
Tinoda pizza, asi kazhinji inowedzera mumakirori uye haisi yakakunakira iwe, saka tinogara tichiteerera shanduro dzakanaka . Imwe nzira yekuita kuti pizza ave noutano ndeyekuchekazve cheese uye kuwedzera mizhinji yeviggies. Iwe unogona kunge uchitoda pepper, anyanisi, sipinashi, uye broccoli, saka enda mberi upe bheta muedzo. Iwe haugone kuwana zviyo zvakakoshwa sepinzvimbo yako yaunofarira pizza, asi iwe unogona kuwedzera bhete kune chero pizza yakagadzirwa.
6 - Beet Soup
Soro yebheti inofadza, inofadza, uye inonaka, uye haisi zvakaoma kugadzirira kumba. Dya kana kubika mbesa nhatu, bvisa zviputi uye ucheke zvidimbu. Isa bheetsi muputi yepakati-kati uye uwedzere imwe kapu yemombe kana yemiriwo. Wedzera zvitatu zvevhiriki, jira rakasviba, uye hafu yepaspuni ye thyme yakaomeswa. Itai kumota uye simmer kwemaminitsi gumi.
Bvisa muto kubva pakupisa, uye uite kuti itonhorere kwemaminitsi mashomanana. Zvadaro pure soup yako mu blender. Wedzera kamu munyu uye pepper, uye chimwe chemafuta akanaka. Shumira nechingwa chitsva chechingwa.
7 - Mabhesi Anosanganiswa Nemapatata
Ita bheta iri nyore uye mbatata nekubatanidza kutonhorera zvakabikwa vana bheetti uye kutonhorera kubika mwana mbatatisi ane mafuta mashoma emuorivhi, chives, munyu, uye pepper. Kana iwe unogona kuwedzera kutonhorera zvakagadzirwa beets kune chidimbu chako chakanakidza chemazamu yehuta.
Tanga nemhando ipi neipi yakashata yemashizha ehodhi (tsvaga majekesheni ekudzivirira kuti uchengetedze pamakoriri). Cheka hafu yemapatata ega uye ugova nemafuta akaenzana akachekwa vana beet kana beet cubes. Zvadaro endai sezvinorayirwa.
Imwe nzira inofadza yekufarira bheet uye mbatata pamwe chete ndeyokucheka. Shandisa kamupe yako yaunofarira mbatata yakakangwa uye uwedzere zvishoma zvimedu zvebheti dzakakanganiswa.
8 - Idya Beet Greens
Zvichida, kana iwe ukatenga mabhesi matsva ivo vacharamba vane mazai awo makuru akanaka akabatanidzwa. Usavaregera kure-iyo miriwo inowedzera kuva noutano kupfuura midzi. Imwe mukombe webeet yaive yakabikwa ine magiramu 4 e-fibre, 36 milligrams mavitamini C, anopfuura 11,000 Mune Units of vitamini A, uye anenge ma microgram mazana manomwe e vitamini K. Kunewo 160 milligrams calcium uye 98 milligrams magnesium. Icho chishuvo chinoshamisa chokudya, ipapo ipapo.
Beet miriwo inogona kubikwa uye inoshandiswa seimwe miriwo yakafanana sipinashi, kare, uye Swiss chard. Asi, iva nechokwadi chekushambidza zvachose kuti uwane chero tsvina inogona kunge iri pamashizha. Hapana chinhu chinoparadza chinonzwika mumuromo webeet minyoro zvinokurumidza kupfuura kugunching pane grit.
9 - Edza Golden Beets
Kana iwe uri nyanzvi chaiyo iwe unokwanisa kuwana mabheti endarama paresitoro kana mushamba wevarimi. Izvo zvinongova zvinonaka semabheti matsvuku uye mararamiro avo endarama akafuma.
Shandisa bhandi dzegoridhe mune chero mapepa anogara arietet, kana kuti uite saridhi nyore nechendarama zvinyuchi, mozzarella cheese ane bhariyamic vhiniga uye basil yakagadzirwa.
Sources:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Zvekurima National National Nutrient Database ye Standard Standard Release 28. "Basic Report: 11087, Bheet mashizha, kubikwa, abikwa, anodyiwa, asina munyu." Yakasvika musi waMay 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2868.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Zvekurima National National Nutrient Database ye Standard Standard Release 28. "Basic Report: 11080, Beet, raw." Yakasvika musi waMay 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2863.