I-Red chard luhlobo oludumileyo olugqamayo ngombala wayo obalaseleyo kunye iimpawu zayo zondlo. Le mifuno inotyebi kwizondlo eziyimfuneko ezifana neevithamini, iiminerali, kunye ne-antioxidants, okwenza kube yinto ekhethekileyo yokongeza kwisondlo esinempilo. Ukongeza, incasa yayo ethambileyo kunye nekrakra kancinci iyenza isebenze ekhitshini, kuba inokulungiswa ngeendlela ezahlukeneyo.
Ukufumana umbono wokuba ulungile kangakanani le mifuno, siza kuxubusha kweli nqaku iimpawu kunye neenzuzo ze-red chard, kwakunye neengcebiso ezithile zokupheka. Ukuba ufuna ukufumanisa ukuba le mifuno ingaba yongezwa njani kwisidlo sakho kunye nendlela yokuphila, qhubeka ufunda.
Yintoni i-red chard?
I-Red chard luhlobo lweSwiss chard (Beta vulgaris) ezibonakala ngokuba namagqabi abomvu anzulu. Zingumthombo otyebileyo wezondlo, kuquka iivithamini A, C, K kunye ne-antioxidants. Ukongeza, i-red chard iphantsi kweekhalori kwaye iqulethe i-fiber yokutya, eyenza ibe yindlela efanelekileyo yokuncedisa ukutya okunempilo.
Ngokubhekiselele kwimbonakalo yomzimba, i-chard ebomvu inenkangeleko efana nezinye iintlobo ze-chard, kodwa yahlulwe ngombala wayo. Amagqabi e-red chard makhulu kwaye abanzi, anencasa ethambileyo kwaye ekrakra kancinci. Imithambo yamagqabi ingqindilili kwaye iyinyama, kwaye inokuba bomvu bunzulu. Ired chard ikwavelisa izikhondo ezinde, ezibhityileyo ezityiwayo. Ezi ziqu zinencasa efanayo namagqabi, kodwa zirhabaxa kwaye ziswiti kancinci.
Ngokubanzi, i-red chard yimifuno ebukekayo ebonakalayo inokongeza umbala kunye nencasa kuso nasiphi na isidlo. Iyaguquguquka ekhitshini kwaye yeyona ndlela ibalaseleyo yokutya okunempilo kunye nokulungelelana.
Kufuneka ityiwe njani i-chard?
Ngoku siyazi ukuba yintoni i-red chard, sinokuyitya njani? Ewe, le mifuno ingatyiwa ekrwada kwiisaladi okanye iphekwe njengento yokuhombisa okanye kwizitya eziphambili. Eyona ndlela iqhelekileyo yokuyilungisa kukuyitshisa okanye ukuyixuba ngeoli yeoli kunye negalikhi. Amagqabi kunye neziqu zale mifuno ziyatyiwa kwaye zinokusetyenziswa kwiiresiphi ezahlukeneyo zokupheka. Nazi ezinye iingcebiso malunga nendlela yokutya iSwiss chard:
- Ukukhetha kunye nokugcinwa: Xa uthenga iSwiss chard, qiniseka ukuba ukhetha amagqabi amatsha, athambileyo angenamikrwelo okanye amabala amdaka. Ukugcina, gubungela i-chard kwiphepha lekhitshi elifumileyo kwaye ugcine efrijini ukuya kwiintsuku ezintathu.
- Ukulungiselela: Ngaphambi kokupheka, hlambulula amaqabunga e-chard kunye neziqu phantsi kwamanzi abandayo ukususa nayiphi na inkunkuma okanye i-grit. Nciphisa iziqu ezivela emagqabini kwaye uzinqumle zibe ngamaqhekeza alinganayo, njengoko iziqu zinokuthatha ixesha elide ukupheka kunamagqabi.
- Ikhitshi: I-Swiss chard inokuphekwa ngeendlela ezahlukeneyo, ezifana ne-steamed, i-sautéed ngeoli yeoli kunye negalikhi, okanye nakwiisuphu kunye nezityu. Pheka amagqabi kunye neziqu malunga nemizuzu emi-5-7 de zibe zithambile. Kuphephe ukupheka kakhulu iSwiss chard njengoko oku kunokunciphisa ixabiso layo lesondlo.
- Dibanisa: I-Swiss chard inomsebenzi omninzi ekhitshini kwaye inokudityaniswa nokunye ukutya okufana ne-feta cheese, itumata, itswele kunye neminquma. Zisenokongezwa kwiisaladi, iitortila, ipasta, izitya zerayisi, isuphu, kunye nesityu.
Swiss chard ingaba a ukongeza okunempilo kunye okumnandi kwisondlo esilungeleleneyo. Qiniseka ukuba uzihlamba kakuhle phambi kokuba uzipheke, kwaye ulinge ngeendlela ezahlukeneyo zokuzilungiselela nokuzidibanisa ukuze ufumane eyona ndlela uyithanda kakhulu.
Ziziphi iimpawu enazo i-red chard?
I-Red chard, njengezinye iindidi ze-chard, kukutya okunesondlo kunye nokunempilo ngenxa yayo iipropati ezininzi eziluncedo. Makhe sibone ukuba zintoni:
- Isondlo: I-red chard inotyebi kwizondlo ezibalulekileyo kwimpilo, njenge-vitamin A, i-vitamin C, i-vitamin K, isinyithi, i-calcium, i-magnesium, i-potassium kunye ne-fiber.
- Antioxidant: I-Red chard iqulethe iindidi ze-antioxidants, ezibandakanya i-beta-carotene kunye nezinye i-carotenoids, ezinceda ukukhusela umzimba emonakalweni weseli kunye nokuvuvukala.
- Impilo yethambo: Umxholo ophezulu we-calcium kwi-red chard unokuba luncedo kwimpilo yethambo, enokunciphisa umngcipheko we-osteoporosis kunye nezinye iimeko ezinxulumene nokulahleka kwethambo.
- Impilo yentliziyo: I-red chard ityebile kwi-potassium, enokunceda ukugcina uxinzelelo lwegazi olunempilo kunye nokunciphisa umngcipheko wesifo senhliziyo.
- Ukwetyisa: Ifiber ekwi-red chard inokunceda ukugcina inkqubo yokwetyisa esempilweni kwaye ithintele ukuqhina.
- impilo yamehlo: I-Red chard isisityebi kwi-lutein kunye ne-zeaxanthin, i-antioxidants ezimbini eziye zaboniswa ukukhusela impilo yamehlo kunye nokunciphisa umngcipheko wezifo zamehlo ezinxulumene nobudala ezifana ne-macular degeneration.
Amaxabiso esondlo ered chard
Sele sisazi ngakumbi malunga ne-red chard kunye neempawu zayo. Siye saxoxa nangendlela yokuyilungiselela ukuba isetyenziswe. Kufuneka sigxininise kuphela inkcukacha enye abantu abajonga ngayo ngakumbi nangakumbi xa bekhetha ukutya: ixabiso lezondlo. I-100 grams nganye yalo mifuno ikrwada iqulethe oku kulandelayo:
- Iikhalori: 19
- Iiprotheni: 1,8 g
- Amafutha: 0,2 g
- Iicarbohydrate: 3,7 g
- Ifayibha: 2,1 g
- Iswekile: 1,1 g
- Vitamin A: I-268% yokucetyiswa kwansuku zonke
- Vitamin C: I-40% yokucetyiswa kwansuku zonke
- Ivithamin K: I-716% yokucetyiswa kwansuku zonke
- Ikhalsiyam: I-10% yokucetyiswa kwansuku zonke
- Isinyithi: I-8% yokucetyiswa kwansuku zonke
- Potassium: I-7% yokucetyiswa kwansuku zonke
Njengoko sibona, I-Red chard yimifuno enomsoco kakhulu enevithamini, iiminerali, kunye ne-antioxidants. Ityebile ngakumbi kwivithamin A kunye ne-K, enenzuzo kwiliso, ulusu kunye nempilo yamathambo. Ngaphezu koko, umxholo wayo ophezulu wefayibha unokunceda ukuphucula ukugaya kunye nokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo seswekile kunye nesifo senhliziyo.
Ngaphandle kwamathandabuzo, le mifuno akufuneki ingabikho ekutyeni kwethu. Ukulungiswa ngokufanelekileyo kumnandi njengeqabane kuso nasiphi na isidlo. Kwaye uthanda njani i-red chard?