11 uru ahụike nke biiti

Ndinaya

• 2. Braised biiti doo
• 3. Beet salad

Biiti bụ mgbọrọgwụ nke nwere ụtọ ụtọ ntakịrị, enwere ike iri ya esi ma ọ bụ raw na salads, ma ọ bụ n'ụdị ihe ọ juiceụ juiceụ. Mgbọrọgwụ a nwere ọtụtụ uru ahụike, ebe ọ bara ọgaranya na antioxidants ma jikọtara ya na mgbochi nke mgbanwe cellular na mmebi, na-enyere aka igbochi kansa na ntoputa nke ụfọdụ ọrịa na-adịghị ala ala.

Akwụkwọ nri a bara ọgaranya na vitamin C, carotenoids, ogige phenolic na flavonoids. Na mgbakwunye, o nwere ihe na-acha pigmenti a maara dị ka betalain, nke na-ekwe nkwa agba ọchịchịrị, ma bụrụkwa ihe bara ụba na antioxidants ma nwee mgbochi mkpali.

Efrata

• Ọkara kukumba;
• Iberibe painiapulu;
• 80 gram nke beets raw;
• Ihe ọ ofụ ofụ nke ọkara lemon;

Nkwadebe mode: Kpoo ihe niile di na blender ma drinku ice cream.

Nnukwu uzommeputa iron-iron nke agha megide anaemia bu ahihia beet sautéed, ebe ha bara ọgaranya na ígwè na-abụghị heme, nke bụ ihe dị oke mkpa n'ime ọbara.

Ma ka ígwè a wee banye n'ime ahụ ya n'ezie, mmadụ ga-erirịrị nri ndị sitere na vitamin C n'otu nri ahụ. Yabụ, na-esote epupụta beet sautéed, nwee iko mmanya oroma, acerola ma ọ bụ rie strawberries 10 dị ka ihe eji megharịa ọnụ.

2. Braised biiti doo

Efrata

• 400 g nke biiti epupụta;
• 1 yabasị amị;
• 1 n'ọnụ mmiri;
• 1 kporo nke galik;
• 2 tablespoons nke mmanụ oliv;
• ose nụrụ ụtọ.

Nkwadebe mode

Sauté na yabasị, galik na mmanụ oliv ma tinyezie ihe ndị ọzọ, na-ahapụ ha ka ha sie obere minit. Iji mee ka akwụkwọ ahụ dị nro, tinye obere mmiri ma sie ya.

Ọ bụ ezie na beetroot bụ ezigbo akwụkwọ nri dị na ígwè, akwụkwọ ya ka baa ọgaranya na nri a yana kwa eriri nke na-eso eme ka nsị nke ọma na ịrụ ọrụ nke eriri afọ.

Stew a dịkwa ezigbo ụtọ na epupụta nke kọlịflawa, broccoli ma ọ bụ karọt.

3. Beet salad

Goodzọ dị mma iji rie beets ahụ bụ ịkwadebe salad na raw beets iji dozie salad. Naanị ịsacha ma bee beets ahụ ma ghaa. Enwere ike iji ya na akwụkwọ ndụ akwụkwọ ndụ na tomato, jiri nnu ahịhịa, mmanụ oliv na ihe ọ lemonụ lemonụ lemon.