Red chard ndiyo yakakurumbira yakasiyana-siyana inomira kunze kwemavara ayo anoyevedza uye zvinovaka muviri. Muriwo uyu wakapfuma mune zvinovaka muviri zvakakosha sevhitamini, zvicherwa, uye antioxidants, zvichiita kuti ive sarudzo yakanaka yekuwedzera kune hutano hwekudya. Pamusoro pezvo, kupfava kwayo uye kuvava zvishoma kunoita kuti ishande mukicheni, nekuti inogona kugadzirwa nenzira dzakasiyana.
Kuti uwane pfungwa yekuti iyi yemiriwo yakanaka sei, tichakurukura munyaya ino hunhu uye zvakanakira red chard, pamwe nemamwe mazano ekubika. Kana iwe uchida kuziva kuti miriwo iyi inogona sei kuwedzera kune kudya kwako uye mararamiro ako, ramba uchiverenga.
Chii chinonzi red chard?
Red chard yakasiyana-siyana yeSwiss chard (beta vulgaris) izvo zvinoratidzwa nekuva nemashizha matsvuku akadzika. Ivo vane hupfumi hwekudya kunovaka muviri, kusanganisira mavhitaminzi A, C, K uye antioxidants. Mukuwedzera, red chard yakaderera mumakoriyori uye ine chikafu chefiber, chinoita kuti ive sarudzo yakanakisa yekuzadzisa chikafu chine hutano.
Nezve chimiro chemuviri, red chard ine chitarisiko chakafanana nemamwe marudzi echard, asi inosiyaniswa neruvara rwayo. Mashizha emucheka mutsvuku akakura uye akafara, ane unyoro uye zvishoma zvinovava. Mashizha tsinga akakora uye ane nyama, uye anogona kucheneruka epingi kusvika kutsvuku yakadzika. Red chard inoburitsawo dzinde refu, dzakatetepa dzinodyiwa. Aya madzinde anonaka zvakafanana nemashizha, asi ari crunchier uye anotapira zvishoma.
Kazhinji, red chard muriwo unoyevedza unooneka uyo inogona kuwedzera ruvara uye kunaka kune chero ndiro. Inoshandiswa zvakasiyana-siyana mukicheni uye isarudzo yakanakisa yekudya kune hutano uye kwakaringana.
Chard inofanira kudyiwa sei?
Zvino zvatava kuziva chinonzi red chard, tingachidya sei? Zvakanaka, muriwo uyu unogona kudyiwa mbishi mumasaladi kana kubikwa sechinhu chinonakisa kana mundiro huru. Nzira yakajairika yekuigadzirira ndeyekuipisa kana kuipisa nemafuta emuorivhi uye garlic. Mashizha uye madzinde emiriwo iyi inodyiwa uye inogona kushandiswa mumhando dzakasiyana dzekubika. Heano mamwe matipi ekuti ungadya sei Swiss chard:
- Sarudzo uye kuchengetedza: Paunenge uchitenga Swiss chard, iva nechokwadi chekusarudza mashizha manyoro, manyoro asina mavanga kana mavara ebrown. Kuchengeta, peta chard mubepa rekicheni rakanyorova uye chengeta mufiriji kwemazuva matatu.
- Kugadzirira: Usati wabika, shenesa mashizha echard uye madzinde pasi pemvura inotonhora kuti ubvise chero tsvina kana grit. Cheka madzinde kubva pamashizha uye ucheke kuita zvidimbu zvakaenzana, sezvo madzinde angatora nguva yakareba kubika kupfuura mashizha.
- Imba yekicheni: Swiss chard inogona kubikwa nenzira dzakasiyana-siyana, dzakadai semhepo yakabikwa, yakabikwa nemafuta emuorivhi negariki, kana kunyange mumasobho nemashizha. Bika mashizha uye madzinde kweinenge 5-7 maminitsi kusvika anyorova. Dzivisa kunyanya kubika Swiss chard sezvo izvi zvichigona kuderedza kukosha kwayo kwekudya.
- Sanganisa: Swiss chard inoshanda zvakasiyana-siyana mukicheni uye inogona kusanganiswa nezvimwe zvekudya zvakaita se feta cheese, matomatisi, hanyanisi nemaorivhi. Zvinogonawo kuwedzerwa kumasaladhi, tortilla, pastas, ndiro dzemupunga, soups, uye stews.
Swiss chard inogona kuva a hutano uye hunonaka kuwedzera kune kudya kwakakwana. Iva nechokwadi chekuageza zvakanaka usati wabika, uye edza nzira dzakasiyana dzekugadzirira nekubatanidza kuti uwane nzira yaunoda zvakanyanya.
Ndezvipi zvinhu zvine red chard?
Red chard, semamwe marudzi echard, chikafu chinovaka muviri uye chine hutano nekuda kwayo akawanda anobatsira zvinhu. Ngatione zvavari:
- Zvokudya zvinovaka muviri: Red chard yakapfuma mune zvakakosha zvekudya kune hutano, sevhitamini A, vhitamini C, vhitamini K, iron, calcium, magnesium, potassium, uye fiber.
- Antioxidant: Red chard ine akasiyana antioxidants, anosanganisira beta-carotene uye mamwe carotenoids, ayo anobatsira kudzivirira muviri kubva mukukuvadzwa kwesero uye kuzvimba.
- Bone health: Iyo yakakwira calcium yemukati mune red chard inogona kubatsira kune hutano hwemapfupa, izvo zvinogona kuderedza njodzi yeosteoporosis uye mamwe mamiriro ane chekuita nekurasikirwa kwepfupa.
- Cardiovascular health: Red chard ine potassium yakawanda, iyo inogona kubatsira kuchengetedza hutano hwehutano hweropa uye kuderedza njodzi yehutano hwemwoyo.
- Digestion: Iyo fiber mu red chard inogona kubatsira kuchengetedza hutano hwekudya uye kudzivirira kuvimbiswa.
- utano hwemaziso: Red chard yakapfuma mu lutein uye zeaxanthin, maviri antioxidants akaratidzwa kuchengetedza hutano hwemaziso uye kuderedza njodzi yezera rezvirwere zvemaziso senge macular degeneration.
Nutritional values ye red chard
Isu tatoziva zvishoma nezve red chard uye zvimiro zvayo. Takakurukurawo kuti tingaigadzirira sei kuti ishandiswe. Isu tinongofanira kujekesa imwe chete iyo vanhu vanotarisa zvakanyanya uye zvakanyanya kana vachisarudza chikafu: zvinovaka muviri. Imwe neimwe 100 magiramu emuriwo uyu mbishi ine zvinotevera:
- Calories: 19
- Mapuroteni: 1,8 d
- Mafuta: 0,2 d
- Carbohydrate: 3,7 d
- Fibre: 2,1 d
- Zvinyuchi: 1,1 d
- Vhitamini A: 268% yezvakakurudzirwa kudya kwezuva nezuva
- Vitamin C: 40% yezvakakurudzirwa kudya kwezuva nezuva
- Vitamin K: 716% yezvakakurudzirwa kudya kwezuva nezuva
- Calcium: 10% yezvakakurudzirwa kudya kwezuva nezuva
- Iron: 8% yezvakakurudzirwa kudya kwezuva nezuva
- Potassium: 7% yezvakakurudzirwa kudya kwezuva nezuva
Sezvatinogona kuona, Red chard muriwo unovaka muviri zvikuru une mavhitamini, mamineral, uye antioxidants. Iyo inonyanya kupfuma muvhitamini A uye K, iyo inobatsira kune hutano hweziso, ganda uye mapfupa. Uyezve, iyo yakakwira fiber yemukati inogona kubatsira kuvandudza kugaya uye kuderedza njodzi yezvirwere zvisingaperi senge chirwere cheshuga uye chirwere chemoyo.
Pasina kupokana, muriwo uyu haufanire kushaikwa kubva pakudya kwedu. Yakagadzirirwa zvakanaka inonaka seshamwari kune chero ndiro. Uye unofarira sei red chard?