I-Red chard iwuhlobo oludumile olugqama ngombala wayo ogqamile futhi izakhiwo zayo zokudla okunomsoco. Le mifino inothile ngezakhi ezibalulekile ezifana namavithamini, amaminerali, nama-antioxidants, okwenza kube yindlela enhle yokwengeza ekudleni okunempilo. Ngaphezu kwalokho, ukunambitheka kwayo okuthambile futhi okubabayo kuyenza ibe nezinto ezihlukahlukene ekhishini, njengoba ingalungiswa ngezindlela ezihlukahlukene.
Ukuze uthole umbono wokuthi inhle kangakanani le mifino, sizoxoxa ngayo kulesi sihloko izici nezinzuzo ze-red chard, kanye namathiphu okupheka. Uma ufuna ukuthola ukuthi le mifino ingaba isengezo esihle kanjani ekudleni kwakho nasekuphileni kwakho, qhubeka ufunda.
Ayini ama-red chard?
I-Red chard iyinhlobonhlobo ye-Swiss chard (I-Beta vulgaris) ezibonakala ngokuba namaqabunga abomvu ajulile. Ziwumthombo ocebile wemisoco, okuhlanganisa amavithamini A, C, K nama-antioxidants. Ngaphezu kwalokho, i-red chard ine-calorie ephansi futhi iqukethe i-fiber yokudla, okwenza kube yindlela enhle kakhulu yokugcwalisa ukudla okunempilo.
Mayelana nesici somzimba, i-red chard inokubukeka okufana nezinye izinhlobo ze-chard, kodwa ihlukaniswa ngombala wayo. Amaqabunga e-chard ebomvu makhulu futhi abanzi, ane-flavour epholile futhi ebaba kancane. Imithambo yamaqabunga iwugqinsi futhi iyinyama, futhi ingaba pink ophaphathekile iye kobomvu ngokujulile. I-red chard iphinde ikhiqize iziqu ezinde, ezincane ezidliwayo. Lezi ziqu zinambitheka ngokufana namaqabunga, kodwa ziminyene futhi ziba mnandi kancane.
Ngokuvamile, i-red chard iyimifino ekhangayo ebonakalayo ingangeza umbala kanye nokunambitheka kunoma yisiphi isidlo. Isebenza ngezindlela eziningi ekhishini futhi iyindlela enhle kakhulu yokudla okunempilo nokulinganiselayo.
Kufanele idliwe kanjani i-chard?
Manje njengoba sesiyazi ukuthi i-red chard iyini, singayidla kanjani? Hhayi-ke, le mifino ingadliwa eluhlaza kumasaladi noma kuphekwe njengendlela yokuhlobisa noma ezitsheni ezinkulu. Indlela ejwayeleke kakhulu yokuyilungisa iwukuyishisa ngesitimu noma ukuyichoboza ngamafutha omnqumo nogalikhi. Amaqabunga neziqu zale mifino ziyadliwa futhi zingasetshenziswa ekuphekeni okuhlukahlukene kokupheka. Nawa amanye amathiphu wokuthi ungayidla kanjani i-Swiss chard:
- Ukukhethwa nokugcinwa: Lapho uthenga i-Swiss chard, qiniseka ukuthi ukhetha amaqabunga amasha, athambile angenayo imihuzuko noma amabala ansundu. Ukuze uyigcine, bopha i-chard ngephepha lasekhishini elimanzi bese uyigcina esiqandisini kuze kube yizinsuku ezintathu.
- Ukulungiselela: Ngaphambi kokupheka, hlambulula amaqabunga e-chard neziqu ngaphansi kwamanzi abandayo ukuze ususe noma yikuphi ukungcola noma i-grit. Nquma iziqu emaqabunga bese uzisika zibe izingcezu ezilinganayo, njengoba iziqu zingathatha isikhathi eside ukupheka kunamaqabunga.
- Igumbi lasekhishini: I-Swiss chard ingaphekwa ngezindlela ezihlukahlukene, njengokushiswa, ukugaywa ngamafutha omnqumo nogalikhi, noma ngisho nasobho nezitshulu. Pheka amaqabunga neziqu cishe imizuzu engu-5-7 kuze kube yilapho ethambile. Gwema ukupheka ngokweqile i-Swiss chard njengoba lokhu kungehlisa inani layo lokudla okunomsoco.
- Hlanganisa: I-Swiss chard iguquguquka kakhulu ekhishini futhi ingahlanganiswa nokunye ukudla okufana noshizi we-feta, utamatisi, u-anyanisi neminqumo. Angabuye afakwe kumasaladi, ama-tortilla, ama-pastas, izitsha zelayisi, isobho, nezitshulu.
I-Swiss chard ingaba a okunempilo futhi okumnandi okungeziwe ekudleni okulinganiselayo. Qiniseka ukuthi uwageza kahle ngaphambi kokupheka, futhi uzame ngezindlela ezihlukene zokuwalungiselela nokuwahlanganisa ukuze uthole indlela oyithanda kakhulu.
I-red chard inaziphi izici?
I-red chard, njengezinye izinhlobo ze-chard, iwukudla okunomsoco futhi okunempilo ngenxa yayo izakhiwo eziningi ezinenzuzo. Ake sibone ukuthi ziyini:
- Ukudla okunomsoco: I-red chard inothe ngemisoco ebalulekile empilweni, njengovithamini A, uvithamini C, uvithamini K, insimbi, i-calcium, i-magnesium, i-potassium, ne-fiber.
- I-antioxidants: I-red chard iqukethe izinhlobonhlobo zama-antioxidants, okuhlanganisa i-beta-carotene namanye ama-carotenoid, asiza ukuvikela umzimba ekulimaleni kwamangqamuzana nokuvuvukala.
- Impilo yethambo: Okuqukethwe kwe-calcium ephezulu ku-red chard kungase kube yinzuzo empilweni yamathambo, okungase kunciphise ingozi ye-osteoporosis nezinye izimo ezihlobene nokulahlekelwa kwamathambo.
- Impilo yenhliziyo nemithambo yegazi: I-red chard inothe nge-potassium, engasiza ukugcina umfutho wegazi onempilo futhi inciphise ingozi yesifo senhliziyo nemithambo yegazi.
- Ukugaya: I-fiber ekwi-red chard ingasiza ekugcineni uhlelo lokugaya ukudla olunempilo futhi ivimbele ukuqunjelwa.
- impilo yamehlo: I-red chard inothile nge-lutein ne-zeaxanthin, ama-antioxidants amabili aboniswe ukuthi avikela impilo yamehlo futhi anciphise ingozi yezifo zamehlo ezihlobene nobudala ezifana nokuwohloka kwe-macular.
Amanani omsoco we-red chard
Sesiyazi okwengeziwe mayelana ne-red chard kanye nezakhiwo zayo. Sixoxile nokuthi singayilungiselela kanjani ukuthi isetshenziswe. Kufanele sigqamise umniningwane owodwa kuphela abantu abawubheka kakhulu uma bekhetha ukudla: amanani omsoco. I-100 grams ngayinye yale mifino eluhlaza iqukethe okulandelayo:
- Amakhalori: 19
- Amaprotheni: 1,8 g
- Amafutha: 0,2 g
- Ama-carbohydrate: 3,7 g
- Isikhunta: 2,1 g
- Ushukela: 1,1 g
- Vitamin A: U-268% wokudla okunconyiwe kwansuku zonke
- Vitamin C: U-40% wokudla okunconyiwe kwansuku zonke
- I-Vitamin K: U-716% wokudla okunconyiwe kwansuku zonke
- I-calcium: U-10% wokudla okunconyiwe kwansuku zonke
- I-Iron: U-8% wokudla okunconyiwe kwansuku zonke
- I-Potassium: U-7% wokudla okunconyiwe kwansuku zonke
Njengoba sikwazi ukubona, I-red chard iyimifino enomsoco kakhulu ecebile ngamavithamini, amaminerali, nama-antioxidants. Icebile ikakhulukazi kuvithamini A no-K, onenzuzo empilweni yamehlo, isikhumba namathambo. Futhi, okuqukethwe kwayo kwe-fiber ephezulu kungasiza ukuthuthukisa ukugaya futhi kunciphise ingozi yezifo ezingamahlalakhona njengesifo sikashukela nesifo senhliziyo.
Ngaphandle kokungabaza, le mifino akufanele ilahlekelwe ekudleni kwethu. Kulungiswe kahle kuba mnandi njengomngane wanoma yisiphi isidlo. Futhi uthanda kanjani i-red chard?