Mangold

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Cov chard yog cov zaub nplooj ntau nyob hauv Mediterranean cuisine. Nws yog qhov tshwj xeeb tshaj yog nyob rau hauv cov khoom noj Italian, suav nrog risotto thiab pizza. Swiss chard yog kab tias nto moo tshaj plaws, tab sis muaj ntau yam, suav nrog liab thiab kub. Tsis muaj xim, cov zaub no yooj yim los npaj thiab muaj ntau daim ntawv thov rau tib neeg kev noj qab haus huv.

Dab tsi yog chard?

Mongolia tseem hu ua spinach lossis nplooj beets, tab sis tsis zoo li beets, nws cov hauv paus hniav yog inedible. Cov nplooj ntsuab muaj cov qauv zoo nkauj, lawv yog tuab thiab tuab.

Dab tsi feem ntau pom hauv chard yog nws ntau yam. Cov qia ntawm txhua ntau yam yog xim sib txawv, npog tag nrho ntau yam - los ntawm dawb mus rau xim. Dawb, kub thiab liab yog qhov feem ntau tshaj. Txawm hais tias koj noj nws nyoos lossis siav, chard yog yooj yim los npaj - ntxuav nws, tshem cov leeg thiab ua haujlwm.

Nws qab qab zoo li zaub ntsuab, tab sis nyob ntawm seb koj npaj nws li cas.

Cov txiaj ntsig ntawm chard

Kev noj cov txiv hmab txiv ntoo thiab zaub ntawm txhua yam yog cuam tshuam nrog txo cov kev pheej hmoo ntawm kev mob nyhav heev.

Cov kev tshawb fawb pom tias kev noj ntau cov nroj tsuag cov khoom noj zoo li chard txo qhov kev pheej hmoo ntawm kev rog, mob ntshav qab zib, kab mob plawv, ntxiv dag zog thiab pab kom poob phaus.

Txo cov ntshav siab

Nws muaj pov thawj tias tau ntawm chard nce kev ntaus kis las. Cov neeg uas lawv cov zaub mov tsis muaj calcium, magnesium thiab potassium muaj feem ntau ua rau muaj ntshav siab.

Cov zaub mov no yog xav kom txo qis ntshav siab los ntawm kev tso ntsev hauv lub cev thiab pab ua kom cov hlab ntshav txhaws. Noj cov zaub mov no ua ib hom tshuaj pab txhawb nqa yuav tsis coj cov txiaj ntsig kev noj qab haus huv zoo ib yam li kev noj lawv hauv kev noj zaub mov.

Cov kab kos muaj tag nrho peb qho ntawm cov zaub mov zoo no thiab tuaj yeem pab ntau yam hauv kev noj qab haus huv. Nws txo cov ntshav siab, inhibits platelet ua ke thiab txhim kho endothelial kawg.

Ntaus mob qog noj ntshav

Cov ntawv pov thawj muaj cov tshuaj chlorophyll, uas yuav muaj txiaj ntsig zoo los thaiv kev mob qog nqaij hlav heterocyclic amines uas tsim los ntawm kev ua zaub mov noj ntawm qhov kub.

Kev noj cov zaub nplooj thiab lwm cov zaub uas muaj chlorophyll siab, nrog rau cov nqaij zom, tuaj yeem tiv thaiv qee qhov kev cuam tshuam ntawm carcinogenic ntawm kev noj nqaij dhau.

Mob ntshav qab zib

Chard muaj ib qho antioxidant hu ua alpha lipoic acid. Qhov no tau pom tias txo qis dua cov piam thaj, nce insulin rhiab heev thiab tiv thaiv kev hloov pauv oxidative ntxhov siab hauv cov neeg mob ntshav qab zib.

Kev tshawb fawb qhia tias chard kuj tseem tuaj yeem txo cov tsos mob ntawm mob hlwb neuropathy lossis mob leeg hlwb rau cov neeg muaj ntshav qab zib. Nws tseem tuaj yeem tiv thaiv kev tiv thaiv mob hlwb, ua kom puas rau cov hlab ntshav.

Tiv thaiv kab mob hauv osteoporosis

Kev noj haus kom txaus rau cov vitamin K tuaj yeem txhim kho pob txha noj qab haus huv. Vitamin K hloov cov protein nyob rau hauv cov pob txha txhuv, txhim kho kev nqus ntawm calcium thiab txo kev nthuav dav ntawm calcium hauv zis. Kev noj zaub mov kom tsawg vitamin K cuam tshuam nrog kev pheej hmoo siab ntawm pob txha lov.

Ib txoj hauv kev los ua kom muaj vitamin K tsawg yog los ntawm kev noj zaub ntsuab xws li chard, arugula thiab zaub ntsuab.

Txhim kho cov kev ua haujlwm ntawm lub cev

Kev noj tshuaj nitrates tau pom tias txhim kho cov pa oxygenation thaum ua kev qoj ib ce.

Qhov no qhia tau tias kom tau cov nitrate ntau dua yuav ua rau koj lub cev ua ub no thiab ua rau koj lub zog tiv taus.

Qhov txiaj ntsig zoo ntawm nitrates ntawm cov kab mob plawv txhais tau hais tias nws tuaj yeem txhim kho lub neej zoo ntawm cov neeg muaj kab mob plawv, ua pa lossis kab mob metabolic.

Chard yog qhov chaw ntawm cov vitamin K

Qhov xwm zoo yog tias ntsuab no tsis yog tsuas yog ua mov noj sai sai thiab qab qab. Chard kuj yog ib qho zaub zoo tshaj ntawm txhua tus neeg. Nws muaj ntau dua 700 lub sij hawm tau pom zoo noj txhua hnub ntawm vitamin K (pab cov pob txha ntau ntxiv calcium thiab ntshav kom coagulate) thiab 200 lub sij hawm pom zoo kom noj tau cov vitamin A txhua hnub (zoo rau kev pom thiab lub cev tsis muaj zog).

Txhawb kev ua haujlwm ntawm cov txheej txheem circulatory:

Chard yog qhov zoo tshaj plaws ntawm cov hlau, uas yog qhov tseem ceeb rau kev tswj kev noj qab haus huv hauv cov hlab ntshav. Vitamin K yog tus yuam sij rau kev ntshav txhaws thiab tiv thaiv kom txhob los ntshav. Nws yog pom hauv chard hauv cov ntau.

Kev tswj ntawm cov ntshav qab zib

Cov kab ntawv muaj fiber thiab syringic acid, uas koom nrog kev tswj cov ntshav qab zib kom hloov los ntawm kev hloov tus nqi uas cov piam thaj tau nqus rau hauv cov ntshav los ntawm lub plab.

Kho txhim kho cov mob hlwb

Ntxiv rau kev ntxiv dag zog rau cov pob txha, vitamin K, tam sim no hauv chard, yog qhov tseem ceeb rau kev ua haujlwm ntawm lub hlwb thiab lub paj hlwb, vim nws yog qhov tseem ceeb rau kev tsim cov txheej tiv thaiv nyob ib puag ncig cov leeg hu ua myelin sheath.

Nws muaj cov khoom ua antioxidant

Ciav ntoo yog ib cov zaub mov muaj antioxidant tshaj plaws nyob hauv ntiaj chaw. Muaj cov beta-carotene, vitamin E, vitamin C, zinc, lutein thiab zeaxanthin, quercetin, kaempferol thiab ntau lwm cov tebchaw los tua kabmob.

Txhawb cov plaub hau

Chard yog nplua nuj nyob hauv biotin, uas muaj vitamin kom txhawb tau plaub hau kev loj hlob thiab muaj zog. Cov vitamins A thiab C kuj tseem pab cov hauv paus plaub hau ua sebum, uas ua kom plaub hau thiab tawv nqaij zoo nkauj.

Kho qhov muag mob huv si

Swiss chard nroj tsuag muaj ntau ntawm lutein, ib qho tshuaj antioxidant uas yog qhov tseem ceeb rau kev noj qab haus huv qhov muag thiab tuaj yeem ua rau qeeb lossis tiv thaiv kev tiv thaiv kab mob macular degeneration.

Ntev npaum li cas yog chard khaws cia?

Cov xov xwm phem yog li ntawd chard tsis nyob tshiab ntev (li peb hnub nyob rau hauv tub yees nyob rau hauv lub hnab yas perforated) thiab nyhav ziab yog tias koj ntxuav nws ua ntej ua noj.

Ua noj chard

Chard tuaj yeem siv tau hauv txhua hom kev sim ua noj hauv chav ua noj. Tshem tawm qhov ntsuab ntawm nplooj thiab ua tsaug. Do thiab kib hauv butter, nrog tev, kua txob dub, grated tshiab qhiav thiab nphoo nrog kua ntses.

Koj tuaj yeem siv chard, nrog rau pancetta, shallots thiab gruyere, los ua ib qho omelette nrog cheese.

Nws yog qhov zoo heev nrog zaub kav - chop ob peb nrog ntawm celery thiab kib raws li saum toj no ua ntej ntxiv cov chard.

Koj tuaj yeem ntxiv cov nplooj yau, tsis muaj dab, nyob hauv zaub xam lav noj.

Yuav yog peb ua noj chard nyob rau hauv ntau txoj kev - cov nplooj tuaj yeem txiav thiab flavored nyoos hauv zaub xam lav, stewed nrog cov qia los sis tsis zoo hauv lub caij nplooj ntoos hlav stew. Yog tias koj nyiam kale lossis zaub xas lav, koj tuaj yeem hloov lawv nrog chard hauv koj cov zaub ntsuab qab qab.

Chard zaub xam lav

Yog hais tias koj nyiam cabbage zaub xam lav, koj yuav hlub no ib chard zaub xam lavCov. Thaum sprinkled nrog lub teeb txiv qaub hnav khaub ncaws thiab tov nrog crumbs ntawm qej qhob cij thiab parmesan, nplooj chard ua mos thiab oily.

Cov khoom tsim nyog:

1 pawg ntawm chard

½ khob nkauj xwb roj txiv roj

1½ khob khoom noj ntawm cov khob cij tshiab

1 clove qej, minced

hiav txwv ntsev kom saj

kua plaub ya ri

1 txiv qaub

Glass ib khob ntawm Parmesan (Grana Padano lossis Pecorino)

Ntxuav thiab qhuav lub chard thiab tshem cov qia los ntawm nplooj. Txuag cov stems rau lwm yam siv. Teem ob peb nplooj nplooj saum toj ntawm txhua lwm yam, yob lawv zoo li cov ntawv luam yeeb thiab txiav tus luam yeeb loj rau hauv cov hlais me me. Rov ua dua kom txog thaum txhua daim nplooj tauv. Muab cov nplooj tso rau hauv ib lub tais loj.

Ua kom sov ib khob ntawm txiv roj roj nyob rau hauv ib qho txuj ci me me dua li hauv nruab nrab kub. Ntxiv cov qhob cij crumbs thiab ua noj, nplawm ntau zaus, kom txog thaum crispy thiab golden xim av (txog 5 feeb). Ceevfaj tsis txhob hlawv lawv!

Txau nrog cov qij, ib taum cov ntsev thiab kua nplaim tawg thiab cia lawv ci rau lwm feeb, tom qab ntawd tshem tawm los ntawm tshav kub.

Nyem lub txiv qaub rau hauv lub tais nrog chard. Ntxiv ob peb lub siab zoo ntsev. Do cov maj mam thiab ntxiv ib khob txiv roj roj.

Ntxiv parmesan. Do kom zoo. Txau nrog toasted qhob cij crumbs thiab pab tam sim.

Qhov pheej hmoo txaus ntshai ntawm chard

Cov tib neeg noj tshuaj tiv thaiv ntshav-ua kom ntshav sai yuav tsum tso tseg cov zaub mov muaj txiaj ntsig zoo ntawm Vitamin K.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias nws yog tag nrho kev noj zaub mov uas yog qhov tseem ceeb tshaj rau kev tiv thaiv kab mob thiab kev noj qab haus huv zoo.

Nws yog qhov zoo dua rau noj ntau yam zaub mov dua kom tsom rau ib tus neeg cov zaub mov yog tus yuam sij rau kev noj qab haus huv.