11 mau pono olakino o ka beet

Anter

• 2. Nā lau beet i braised
• 3. Salakeke beet

ʻO ka Beet kahi aʻa i loaʻa kahi ʻono iki a hiki ke ʻai ʻia a kuke ʻia a maka ʻia paha i nā salakeke, a i ʻole ke ʻano o ka wai momona. He nui nā pono olakino o kēia aʻa, no ka mea waiwai ia i nā antioxidant a pili pū ʻia me ka pale ʻana i nā loli a me nā degenerations, e kōkua ana i ka pale ʻana i ka maʻi ʻaʻai a me ka puka ʻana o kekahi mau maʻi maʻi mau.

Waiwai kēia mea kanu i ka wikamina C, carotenoids, phenolic compound a me flavonoids. Hoʻohui ʻia, loaʻa iā ia kahi hui pigmentation i ʻike ʻia ʻo betalain, kahi e hōʻoiaʻiʻo ai i ke kala ʻeleʻele ʻano, a he mea waiwai i loko o nā antioxidant a he anti-inflammatory waiwai.

Nā Pono

• Kukama hapalua;
• He ʻāpana paina;
• 80 gram o ka beets maka;
• Ka wai o ka hapalua o ka lemona;

Hoʻomākaukau hoʻomākaukau: Pākuʻi i nā mea hoʻohui āpau i ka blender a inu i ka ʻaikalima.

ʻO kahi papaʻai waiwai hao nui no ka hakakā ʻana i ka anemia ka lau beet sautéed, no ka mea waiwai lākou i ka hao non-heme, kahi mea nui i ke koko.

Akā no kēia hao e lawe maoli ʻia e ke kino, pono i kekahi e ʻai i nā meaʻai i loaʻa nā kumu o ka wikamina C i ka ʻai like. No laila, ma ka ʻaoʻao o nā lau beet i kālua ʻia, e loaʻa i kahi kīʻaha o ka wai ʻalani, acerola a ʻai paha i 10 mau strawberry ma ke ʻano he mea ʻono.

2. Nā lau beet i braised

Nā Pono

• 400 g o nā lau beet;
• 1 ʻaka onioni;
• 1 bay lau;
• 1 kālika o kālika;
• 2 punetune o ka ʻaila ʻoliva;
• pepa e ʻono.

Hoʻomākaukau hoʻomākaukau

Kāpala me ka ʻaka, kālika a me ka aila ʻoliva a laila hoʻohui i nā mea hana ʻē aʻe, e hoʻolapalapa iā lākou no kekahi mau minuke. E palupalu i nā lau, e hoʻohui i kahi wai a kuke.

ʻOiai he waiwai nui ka beetroot i ka hao, ʻoi aku ka momona o kāna lau i kēia mea momona a me nā olonā e hāʻawi i kahi digestion maikaʻi a me ka hana o ka ʻōpū.

ʻOno loa nō hoʻi kēia kōpena me nā lau o ka cauliflower, broccoli a i ʻole nā ​​kāloti.

3. Salakeke beet

ʻO kahi ala maikaʻi e hoʻopau ai i nā beets e hoʻomākaukau i kahi salakeke me nā beets maka. E holoi wale a ihi i nā beets a laila ʻoki. Hiki ke lawelawe ʻia me nā lau ʻōmaʻomaʻo a me nā tōmato, i hoʻowali ʻia me ka paʻakai, ka aila ʻoliva a me ka wai lemon.