Ama-beet agcwele izakhi, futhi ukugcoba ngezikhumba zabo kuyindlela engcono kakhulu yokulondoloza amavithamini namaminerali abo. Ungakwazi ngempela ukuba nezinyosi ezigcoke ngokuphelele ngokupaka noma okuncane kakhulu. Vele uhlwithe wonke ama-beet, uzinqume kancane, uwafake ku-foil, bese uphekela uphendule ukufeza ukuphelela. Sebenzisa ama-beet abomvu, ama-beet egolide, noma enye yezinhlobo ezintsha, njenge-beet esimhlophe noma i-Chioggia, ne-strip yayo ephuzi noma ebomvu.
Into enhle ngokusebenzisa i-cooker kancane ye-beet ukuthi ihamba ehhavini mahhala kwezinye izinto. Ngaphezu kwalokho, ungahamba cishe ngosuku lwakho uphinde ugijime imizila ngaphandle kokukhathazeka ngento ethile kuhhavini. Kuyinto enkulu "isethi bese uyikhohlwa"!
Okuzokwenza
- Ama-beet ayishumi (lonke)
- 5 amathisipuni
- amafutha omnqumo (cishe 1/2 isipuni sebhethri ngayinye)
Indlela Yokwenza
- Sula ama beet bese ugeza kahle. Hlanganisa ama-beet, ushiye ama-rootlets ahlanzekile futhi cishe ngamasentimitha angu-tops.
- Beka isithombo sebhitrudi esigcawini sephole bese ugcoba nge-1/2 isipuni samafutha omnqumo; gcoba amafutha phezu kobuso beet beet. Letha izingxenyana ze-foil phezulu nxazonke ze-beet bese uphazamisa ukufaka uphawu. Phinda ngama-beet asele.
- Beka i-beet ehlanganisiwe ku- cooker kancane . Vala, bese upheka ku-HIGH amahora angu-3 kuya kwangu-4, noma kuze kube yizintambo zezinyosi.
- Uma bepholile ngokwanele ukusingatha, susa isikhumba. Hlanganisa phezulu kanye nezimpande bese usula izikhumba. Sebenzisa iresiphi noma ucebe udle!
Hlanganisa noma dayisi ama-beet okugcokiwe bese uwasebenzisa njengendishi eseceleni, noma uwafake esaladini. Sebenzisa ama-beet abomvu noma ama-beet egolide eresiphi, futhi ubuke ezinye izinhlobo ezithakazelisayo ! Kukhona i-beet ezimbili ye-Chioggia beet, futhi ungase uthole ngisho ne-beet ezimhlophe kwezinye izimakethe.
Indlela Yokukhipha I-Beet Ethosiwe
Ungafisa ama-beet abhakabisiwe izinyanga ezingu-8, futhi ngisho nangaphezulu uma usebenzisa i-sealer vacuum. Lokhu kungcono kakhulu uma unenqwaba ensimini noma emakethe yendawo yomlimi.
Gubha ama-beet bese ususa iziqu nezikhumba. Hlanganisa i-beet ibe yizingxube mayelana no-1/4-intshi obukhulu, u-dice, noma u-quarter. Uma bebancane kakhulu, shiya kubo bonke. Uwafake emasakeni omthwalo wamahholo omfutho noma izitsha. Ilebuli negama nosuku bese ubhadlaza izinyanga ezingu-8.
Uma unesistimu yokufaka uphawu lokugaya, ungabhaniswa isikhathi eside kakhulu ngoba yonke umoya ivuliwe. Hlanganisa ama-beet ku-ungqimba olulodwa ebhodini lokubhaka bese ubeka uphawu lwe-vacuum izinyosi ezifriziwe ezinxenyeni zesayizi zokudla. Ilebula, idethi, futhi ubambezele iminyaka emibili kuya kwemi-3. Hlola ibhukwana lakho le-vacuum sealer ngolwazi oluthile oluthe xaxa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 65 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 88 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 2 g |