Yintoni iChard?

Ukutya Okunempilo 101

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I-Chard idla ngokugqunywa ngamanye amagqabi aluhlaza afana nesipinatshi kunye nekale ngaphandle koluhlu lwemibala etsala amehlo eboniswe kwiziqu zayo kunye nemithambo yamagqabi ayo. Ekwabizwa ngokuba yinto ecacileyo chard , oku cruciferous imifuno kunye nelungu losapho lwe-beet ukwabelana ngeempawu kunye nesipinatshi kunye ne-kale kwaye ineempawu onokuthi uzijonge kwimifuno: ifumaneka ngokubanzi, ixesha lokupheka ngokukhawuleza kunye nexabiso elihle lesondlo. Funda ukuze ufumane iimpendulo ezingakumbi kumbuzo othi, yintoni chard?

Yintoni chard?

I-Chard yimifuno eluhlaza emagqabini eyinxalenye ye Usapho lweChenopodiaceae (usapho olusezantsi lwe Amaranthaceae usapho lwezityalo, kodwa ngokwemiqathango ye-layman, intsapho ye-beet). Amagqabi awo amakhulu nashwabeneyo ancanyatheliswe kwisiqu esityebileyo, esiqhwithekileyo, esinemicu.

uphononongo lwabafana abahlanu

Nangona ngamanye amaxesha ibizwa ngokuba yiSwiss chard, (yathiywa ngu Ingcaphephe yezityalo yaseSwitzerland uKarl Heinrich Emil Koch ), iChard yinzalelwane yaseSicily. Yeyosapho olunye kunye neebhiti kunye nesipinatshi kwaye ithathwa njengohlobo lwebeet ngaphandle kweengcambu ezidliwayo.

Unokufumana i-chard phantsi kwamagama ahlukeneyo: i-chard, i-stem chard, i-silverbeet, i-spinatshi beet, i-leaf beet, i-beet emhlophe kunye ne-seakale beet, ukukhankanya ezimbalwa. Ungayifumana i-chard njengesithako esiqhelekileyo kwisidlo saseMeditera, kodwa ikwafumene ukuthandwa kulo lonke elaseYurophu nakuMntla Melika.

Chard kwimvelaphi eyiliweyo

Getty Images / Maren Caruso

Zeziphi iintlobo ezahlukeneyo zechard?

I-Chard iza kwiindidi ezininzi, ezahlukileyo komnye ngombala wabo wesiqu kunye nombala we-vein vein. Nangona umbala we-stem uphela ngokupheka, zonke iintlobo ze-chard zinamaqabunga aluhlaza. Ngokuxhomekeke kwindawo okuyo, unokufumana ezi ntlobo zilandelayo kwiivenkile zegrosari zakho zasekhaya kunye neemarike zamafama ezinezi mpawu zixelayo, ngokutsho I-USDA kunye ne-Wisconsin iSebe lokufundisa uluntu :

    I-Fordhook Giant:izikhondo eziluhlaza-mhlophe
    Luculus:iindiza ezimhlophe
    Izibane eziKhanya:iziqu ezinemithunzi etyheli, iorenji, emhlophe kunye nefuchsia
    URuby chard:amagqabi aluhlaza amnyama anemithambo ebomvu enzulu kunye nezikhondo ezibomvu eziqaqambileyo
    I-Rhubarb chard:amagqabi aluhlaza amnyama anezikhondo ezibomvu (kaninzi ziphosakele njenge-rhubarb)
    I-rainbow chard:Izikhondo ezinemibala eyahlukeneyo zibotshiwe kwaye zithengiswa kunye (pinki, iorenji, ebomvu, emfusa, emhlophe enemigca ebomvu kunye nophondo lwendlovu olunemigca epinki, ngokutsho Iqabane Lomthandi Wokutya ekwindla nasekwindla.)

Inini chard ngexesha lonyaka?

Ngeziqu zayo ezinemibala, i-chard inokubamba iliso lakho kwiinyanga zasehlotyeni, kodwa unokuyifumana ifumaneka phakathi kokuphela kuka-Matshi kunye nokuwa kade. I-Chard inokufumaneka unyaka wonke kwivenkile yakho yegrosari, kuxhomekeke kwindawo ohlala kuyo. Izityalo zinokukhula ngaphezulu kwe 2 iinyawo ubude , kunye neenyanda kwivenkile yokutya kunokulinganisa ngaphezu kweenyawo ukusuka kwi-stem-base ukuya kwi-leaf-tip, kunye namagqabi kuphela athatha ngaphezu kwe-intshi ezi-6 ubude.

Xa ukhetha le mifuno, jonga amagqabi aqaqambileyo, aphilileyo, angenasiphako ngaphandle kwemiphetho ebunayo, i-discoloration okanye amabala amdaka.

Injani incasa yechard?

Ngokufanayo nesipinatshi, uninzi lweentlobo ze chard zinomhlaba kwaye ziyakrakra xa zityiwe zikrwada. Nangona kungenabuhlungu njenge-kale, ubukrakra kwi-chard buyancipha njengoko amaqabunga ephekwe, abanike incasa epholileyo kunye ne-sweeter kunye nokuthungwa kwethenda. Okungafaniyo kufumaneka kwiindidi ze-ruby kunye ne-rhubarb, eziphethe incasa eyomelele ngakumbi kunezinye.

Kwelinye icala, isiqu sinenkangeleko eyahlukileyo. Isenokukukhumbuza ukuthungwa kwe-celery kunye nencasa yeebhithi zomhlaba. Ekubeni iincasa zihluka phakathi kwamagqabi kunye nesiqu, unokufuna ukususa amagqabi kwisiqu kwaye uwapheke ngokwahlukileyo. Esi sikhondo siphinde sibe ngqindilili kunamagqabi kwaye kuya kuthatha ixesha elide ukuphekwa. Nangona kunjalo, zonke iindidi zinokusetyenziswa ngokulula kwiiresiphi ezifuna imifuno.

Ziziphi iingenelo zempilo ye-chard?

I-Chard yimifuno enekhalori ephantsi, ebonelela malunga neekhalori ezi-7 kwikomityi nganye, engaphekwanga . Ukupheka i-chard iyenza ixinene ngakumbi, inikele 3 grams zefayibha indebe nganye yemifuno ephekiweyo. IChard ikwanezinto ezininzi ezibalulekileyo izondlo ukunika uluhlu lweenzuzo zempilo.

Nini kuphekiwe , chard ngumthombo olungileyo intsimbi , isondlo esibalulekileyo ekwenzeni i hemoglobin, iproteni ekwiiseli ezibomvu zegazi ethwala ioksijini kuwo wonke umzimba. Ukongeza, igqabi elinye lechard liqulethe phantse amaxesha amane imfuno yakho yemihla ngemihla yevithamin K, isondlo esibalulekileyo sokujika kwegazi.

uninzi lwabadlali abakhethiweyo abathandekayo

UChard naye usisityebi ivithamin A , i-vitamin e-fat-soluble exhasa umbono ophilileyo, amajoni omzimba kunye nokukhula ngokubanzi kunye nophuhliso. I-Vitamin A ayikuphela kwesondlo kwi-chard esixhasa impilo yamehlo. Lutein , i-pigment efumaneka kwimifuno nakwiziqhamo ezenza zibe luhlaza, tyheli neorenji, ikhona ukugxila okuphezulu kumagqabi aluhlaza. Uphando luye lwayinxulumanisa nomngcipheko owehlayo wokuwohloka kwe-macular ezinxulumene neminyaka.

Njengamagqabi amaninzi aluhlaza, i-chard ngumthombo olungileyo ipotassium . Le minerali igxininiswe kakhulu kwi-chard's isiqu . I-Potassium idlala indima ebalulekileyo ekuxhaseni intliziyo ephilileyo, izintso kunye nokusebenza kwemisipha. Ukutya oko iphezulu potassium isenokunxulunyaniswa noxinzelelo lwegazi olusezantsi kunye nomngcipheko wesifo sentliziyo.

Ungafumana kwakhona imagnesium in chard: yiminerali ebalulekileyo edlala indima ekulawuleni iswekile yegazi kunye nokulawula uxinzelelo lwegazi, enokukunceda ukugcina intliziyo yakho isempilweni kwaye yehlise umngcipheko wokuba nesifo seswekile.

Njengeminye imifuno enamagqabi amnyama, i-chard iqhayisa ngobuninzi be-antioxidants, ezixutywe kukutya okufana nezityalo ezinokunika izibonelelo zempilo. Ibala lebala eliluhlaza kaChard elinzulu liphuma kwikhompawundi apigenin kwaye betalains , ezinezixhobo zokulwa ne-antimicrobial kunye ne-anti-inflammatory.

Uyisebenzisa njani i-chard

I-Chard yimifuno enezinto ezininzi ezifana nekale kunye nesipinatshi. Amagqabi e-Baby chard afanelekile kwiisaladi, kunye nokuthungwa kwethenda.

Amagqabi asele ekhulile aqinile ekuthungeni kwaye alungele izitya ezixutywe kunye neziqholiweyo, kodwa zifanelekile. isuphu , i-pastas, i-stews, izitya zeqanda, i-quiches, i-casseroles, i-tortillas kunye ne-frittatas.

Njengamagqabi aqolileyo, i-chard stems nayo ikulungele ukuhlamba okanye ukutshisa. (Funda ngakumbi malunga indlela yokupheka i-chard .)

Okukwintsusa

Ukuba ufuna ukushukumisa indlela yakho yokutya, zama ukutshintsha i-kale kunye nesipinatshi kwi-chard. Xa utya i-chard, uyonwabela zombini uhlaza olunamagqabi kunye nezikhondo eziqinileyo ezinikezela indibaniselwano emnandi yencasa kunye nokuthungwa. Ngaphezu koko, amagqabi abo anemibala kunye neziqu ziza kwiintlobo ngeentlobo zemibala eqaqambileyo eya kuthi wonke umntu ojikeleze itafile yakho ayithande. Bhrawuza ingqokelela yethu yeeresiphi ze-chard zokukhuthaza ukutya.

Izizathu ezi-5 zokuthanda iGreen Leafy Greens

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