Izibonelelo ezili-11 zezempilo zebhitle

Umxholo

• 2. Amagqabi beet alukhuni
• 3. Isaladi yebeet

I-Beet yingcambu enencasa eswiti kwaye inokudliwa iphekiwe okanye ikrwada kwiisaladi, okanye ngendlela yejusi. Le ngcambu inezibonelelo ezininzi zempilo, njengoko ityebile kwii-antioxidants kwaye inxulunyaniswa nokuthintela utshintsho lweselula kunye nokonakala, kunceda ukuthintela umhlaza kunye nokuvela kwezifo ezinganyangekiyo.

Le mifuno ityebile ku-vitamin C, carotenoids, phenolic compounds kunye ne-flavonoids. Ukongeza, iqulethe i-pigmentation compound eyaziwa ngokuba yi-betalain, eqinisekisa umbala omnyama, kwaye iyinto ecebileyo kwi-antioxidants kwaye inezixhobo ezichasayo.

Izithako

• Ikhukhamba enesiqingatha;
• Isilayi sepayina;
• Iigrama ezingama-80 zeebhitile eziluhlaza;
• Ijusi yesiqingatha selamula;

Imo yokulungiselela: Betha zonke izithako kwi-blender uze usele i-ice cream.

Iresiphi enkulu etyebileyo yesinyithi yokulwa i-anemia ngamagqabi eebhitet agutyiweyo, njengoko esisityebi ngentsimbi engeyiyo-heme, eyona nto ibaluleke kakhulu egazini.

Kodwa ukuze le ntsimbi ifunxwe ngokwenyani ngumzimba, kufuneka umntu atye ukutya okuyimithombo yevithamin C kwisidlo esinye. Ke, ecaleni kwamagqabi e-beet asikiweyo, yiba neglasi yejusi yeorenji, iacerola okanye utye amaqunube ali-10 njenge dessert.

2. Amagqabi beet alukhuni

Izithako

• I-400 g yamagqabi e-beet;
• 1 itswele enqunqiweyo;
• 1 igqabi lebheyi;
• 1 i-clove yegalikhi;
• Iipuniwe ezi-2 zeoyile yomnquma;
• pepper ukunambitha.

Imowudi yokulungiselela

Saute nge-anyanisi, igalikhi kunye neoyile yomnquma kwaye emva koko wongeze ezinye izinto, uzivumele zibilise imizuzu embalwa. Ukuthambisa amagqabi, faka amanzi amancinci upheke.

Nangona i-beetroot iyimifuno etyebe kakhulu ngentsimbi, amagqabi ayo atyebile kwesi sondlo nakwimicu enegalelo ekucoleni nasekusebenzeni kakuhle kwamathumbu.

Esi sityu simnandi kakhulu kunye namagqabi ecauliflower, ibroccoli okanye iminqathe.

3. Isaladi yebeet

Indlela elungileyo yokutya ii beet kukulungisa isaladi kunye neebhitrudi eziluhlaza. Hlamba nje kwaye uxobule i-beet emva koko uthabathe. Inokuhanjiswa ngamagqabi aluhlaza kunye neetumato, enongwe ngetyuwa yemifuno, ioyile yomnquma kunye nejusi yelamuni.