Chard (inonziwo Swiss chard) nemamwe magima mashizha dzimwe nguva inofungidzirwa se "mhuka" pasina zvokudya zvekutakura-carb nokuti vane zvishoma zvisingabatsiri pamusana weglucose. Mavhitamini K avo vakazara nawo angatove nemigumisiro yakanaka pamusana wega, uye vamwe vane chirwere cheshuga vanoona kuti zviri nyore kudzivirira ropa ravo glucose kana vachidya mizhinji yemiriwo.
Kwemazuva mazhinji, mhando dzakasiyana dze chard dzaivepo dzaiva "Swiss" chard. Mimwe yemarudzi matsva, akadai se red chard uye rainbow chard, ane shungu shoma. Izvo zvishoma zvishoma kupfuura sipinachi, asi zvinogona kugadzirwa zvakakurumidza pfufu. Izvo zvinokonzerwa zvakare zvinodyiwa, zvingave zvakasvibirika kana zvakabikwa, uye zvakasarudzwa zvinogona kuwedzera mamwe mavara akanaka kune ndiro.
Carbohydrate uye Fiber Counts
- 1 kapu yakashata chard: .7 gramu inobudirira (net) makedhaidhyrate pamwe .6 gramu fiber uye 7 makori
- 1 girasi guru chard: 1 gramu inoshanda (net) makhahydrates uye 1 gram fiber uye 9 makori
- 4 oz. (¼ pound) yakasvibiswa chard: 2.5 gramu inoshanda (net) makhahydrates uye 1.5 gramu fiber uye 21 makori
- ½ mukombe wakabikwa chard: 2 gramu inoshanda (net) makedhydrates uye 2 gramu fiber uye 17 makori
Glycemic Index for Chard
Sezvo nemafuta akawanda asina kusimba, hapana svesayenzi yekuongorora glycemic index ye chard.
Inofungidzirwa Glycemic Load
- 1 cup raw chard: 1
- 1 guru chard leaf: 1
- 4 oz. (¼ pound) yakasvibiswa chard: 2
- ½ mukombe wakabikwa chard: 2
Health Benefits
Leafy greens sezvinoita chard zvinongozara nekunaka kwezvokudya. Chard ndiyo yakanakisisa inobva kune fiber, vitamini K (1 shizha guru rine 4 kanomwe zuva rimwe nerimwe rinodiwa!), Vitamini A, vitamini C, iron, potasium, magnesium, uye manganese.
Icho chinhu chakanaka chaizvo chevhitamini E uye mhangura, uye chitubu chakanaka choline , calcium, uye riboflavin.
Low-Carb Recipes uye Mazano
Mukuwedzera kune mapapiro ayo anonyanya kushevedza chard, inogona kushandiswa sechinotsiva sipinashi mune zvakawanda mapeji.
- Nzira Yekugadzira Greens : Dzidza nzira dzakasiyana dzekubika mhando dzakasiyana dzemidhero uye uwane mazano pamusoro pokushamba, kuchengetedza, uye kuvhenekera.
- Rainbow Soup : Mushonga wezvirimwa unosanganisira murarawi wemiriwo kuti upe hutamende hwakawanda uye hutano hunobatsira. Nyama inogona kuwedzerwa pamusana we-heartier.
> Sources:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
USDA National Nutrient Database ye Standard Reference, Release 21.