John Myers
Beetroot e matlafatsa sesole sa 'mele mme e na le lisebelisoa tse ngata tse phetseng hantle. Ho molemo hore u se ke ua pheha tuber, empa ho e lokisetsa ka ontong. Joale metsoako e bolokiloe hantle.
Batho ba bangata ba tseba feela beetroot ho tloha ka nkho kapa e phehiloe pele le ho fokotseha-phuthetsoe. Leha ho le joalo, ka ho pheha le ho sebetsa ka asene, tsoekere, letsoai le litlolo, beet e lahleheloa ke tatso ea eona ea pele ea mobu, e monate hanyenyane. Haeba u batla ho natefeloa ke tatso ena ea 'nete ea beetroot, u lokela ho fihlela li-tubers tse ncha.
Feela joaloka likhaitseli tsa eona tse tšoeu, tse mosehla, tse khubelu le tse tšoeu, beetroot e na le metsoako e mengata e phetseng hantle. Ho phaella moo, lithapelo li na le lik'hilojule tse fokolang: ligrama tse 100 li na le lik'hilojule tse 40 feela. Leha ho le joalo, batho ba tloaetseng ho etsa majoe a liphio ha baa lokela ho ja li-tubers tse ngata haholo kaha li na le oxalic acid e ngata, e leng se eketsang kotsi ea ho thehoa ha lejoe la calcium oxalate.
Beetroot e na le folic acid e ngata mme e matlafatsa sesole sa 'mele
Beetroot e rehiloe lebitso la eona ka lebaka la pigment betanin (beetroot red), e etsang hore e be le krimsone. Pigment betanin ke e 'ngoe ea lintho tsa bobeli tsa semela (flavonoids), tseo, joalo ka li-antioxidants, li thibelang li-radicals tsa mahala mme kahoo li matlafatsa sesole sa' mele. Beetroot e boetse e na le folic acid le iron e ngata, tseo ka bobeli li hlokahalang bakeng sa ho thehoa ha lisele tse khubelu tsa mali.
Tlhokahalo ea folic acid e phahame haholo nakong ea bokhachane. Ligrama tse 200 feela tsa beetroot li koahela karolo ea 50 lekholong ea tlhoko ea letsatsi le letsatsi. E le hore re khone ho sebelisa tšepe e entsoeng ka limela, ’mele ea rōna e hloka vithamine C. Ka lebaka lena, metsoako e nang le vithamine C, e kang liapole, lilamunu, sauerkraut, kapa lero le lenyenyane la lemone, li lokela ho sebelisoa kamehla le beetroot. Joalo ka li-beet tsohle, beetroot e boetse e fana ka protheine le fiber e ngata hammoho le potasiamo, magnesium, zinki, le livithamini tsa B le C.
Nitrate joalo ka phokotso ea khatello ea mali
Joaloka spinach kapa lettuce, beetroot e na le nitrate e ngata. Maemo a phahameng a nitrate a ka ba kotsi ho bana bao limela tsa bona tsa mala li e-s'o hōle. Ho batho ba baholo, ka lehlakoreng le leng, nitrate e na le liphello tse ntle. 'Mele o e fetola nitrite mme sena se khatholla methapo ea mali. Ke ka lebaka leo beetroot e ka fokotsang khatello e phahameng ea mali ka nakoana. Ha e e-s'o pakoe ka saense hore na sena le sona se tla khoneha ka nako e telele. Ho feta moo, nitrate e eketsa ts'ebetso ea lisele tsa mesifa.
U se ke ua pheha li-beet ka metsi
Ha li rekoa, li-tubers li lokela ho ba tse teteaneng le letlalo le boreleli le le sa senyeheng. Makhasi a matala a matala ke sesupo sa bocha. Li-tubers tse nyane li na le monko o monate ho feta tse kholo. Cumin e thusa khahlanong le tatso e monate ea li-tubers tse kholo. Ka mor'a ho tlosa makhasi, li-beetroots li tla lula ka sehatsetsing ho fihlela libeke tse 'nè, li phuthetsoe ka pampiri.
Haeba beetroot e phehiloe ka metsing, e tsoa mali 'me metsoako e mengata e phetseng hantle e fella ka metsing a belang. Ho molemo ho pheha tuber ka ontong ka letlalo le ho e ebola hamorao. Ka tsela ena monate oa tlhaho o tsoa hantle. Ho molemo ho roala liatlana ha u khaola li-beet. Ntle le li-gloves, 'mala o mofubelu o ka tlosoa matsohong ka lero la lemone.
