Mokotla (o boetse o bitsoa Swiss chard) le meroho e meng ea makhasi ka linako tse ling e nkoa e le "mahala" lijo ka lijo tse tlaase tsa carb hobane li na le tšusumetso e fokolang ea tšelo ea mali. Vithamine K tseo li li tletse li ka 'na tsa ba le tšusumetso e ntle ho tšelo ea mali,' me ba bang ba hlokomela hore ho bonolo ho laola tsoekere ea mali ha ba ja meroho e mengata.
Ka nako e telele, mefuta e fapa-fapaneng ea chard e fumanehang e ne e le "charter" ea Switzerland. Tse ling tsa mefuta e mecha, tse kang red chard le charder rain, ha li na bohale bo fokolang. Li fokotseha hanyenyane ho feta sipinake, empa li ka pheha ka potlako haholo ka setofo. Li-stems li boetse li jeoa, ebang ke tse tala kapa tse phehiloeng, 'me likhahla tse khethiloeng li ka eketsa mmala o motle ho sejana.
Lik'habohaedreite le Likarolo tsa Fiber
- 1 senoelo se tala: .7 gram e sebelisang (net) lik'habohaedreite hammoho le fiber ea 6 grama le lik'hilojule tse 7
- 1 lekhasi le leholo la chard: ligrama tse 1 li sebetsa hantle (letlooa) lik'habohaedreite hammoho le fiber e 1 ea grama le lik'hilojule tse 9
- 4 oz. (Lik'hilograma tse lik'hilograma tse) tse tala: ligrama tse 2,5 li sebetsa hantle (letlooa) lik'habohaedreite hammoho le ligrama tse 1,5 le lik'hilojule tse 21
- ½ senoelo se phehiloeng: ligrama tse peli li sebetsa (net) lik'habohaedreite le 2 grams fiber le lik'hilojule tse 17
Index ea Glycemic for Chard
Joalo le ka meroho e mengata e seng ea starchy, ha ho na thuto ea saense ea index glycemic of chard.
Ho hakanngoa Mojaro oa Glycemic
- 1 kopi e tala: 1
- 1 lekhasi le leholo la chard: 1
- 4 oz. (Lik'hilograma tse lik'hilograma tse supileng) e tala: 2
- ½ senoelo se phehiloeng: 2
Melemo ea Bophelo
Leafy meroho e kang chard e tletse feela molemo o nang le phepo e nepahetseng. Mofuthu ke mohloli o motle haholo oa fiber, vithamine K (lekhasi le leholo le leholo le na le makhetlo a 4 a hlokang letsatsi le leng le le leng!), Vithamine A, vithamine C, tšepe, potasiamo, magnesium le manganese.
Ke mohloli o motle haholo oa vithamine E le koporo, le mohloli o motle oa choline , calcium le riboflavin.
Li-Recipes tsa Carb tse Fokolang le Litlhahiso
Ho phaella litapisetsong tseo ka ho khetheha li bitsang chard, li ka sebelisoa e le sebaka sa sopinake li-recipes tse ngata.
- Mokhoa oa ho pheha Meroho : Ithute litsela tse fapaneng tsa ho pheha mefuta e fapaneng ea meroho le ho fumana lintlha tsa ho hlatsoa, ho boloka le ho babatsoa.
- Motsoako oa Motšehare : Sopho ea meroho e akarelletsa mookoli oa meroho ho u fa livithamine tse ngata le melemo ea bophelo bo botle. Nama e ka kenngoa bakeng sa sopho ea heartier.
> Mehloli:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database bakeng sa Standard Reference, Release 21.