Chard Benefits - Nutrition Value uye Kukuvadza kweChard

Mabhenefiti echard, inova muriwo wegirinhi rima uye une kudya kunovaka muviri, unobva mukudya kwahwo uye kuve sosi yakapfuma yema antioxidants. Mitsipa yaro yakasiyana-siyana uye madzinde, kana ichidyiwa nguva dzose, inoderedza ngozi yekenza, inovandudza hutano hwemapfupa, inodzivirira zvirwere zvemwoyo uye kuderedza ropa. 

Chii chinonzi biceps?

Beet, sipinachi ve quinoa Iyo inhengo yemhuri chenopod chirimwa, iyo inosanganisira zvimwe zvinobatsira zvekudya zvakaita se Icho chirimwa chinowanikwa kuMediterranean. Chenopod miriwo yakashandiswa semishonga kwemazana emakore mune yechinyakare imwe nzira yekurapa.

Kuvaka muviri kwemuriwo weshizha wegirinhi uyu kwakakosha nekuti chirimwa chinoda chiedza uye mvura shoma, pamwe nekukura mumhando ipi zvayo yevhu.

Muriwo uyu uri pakati pezvirimwa zvekutanga kurimwa pazviteshi zvemuchadenga zvevazivi vemuchadenga. Yakasarudzwa nekuda kwechimiro chayo chekudya chakanyanya kukosha pamwe nekureruka kwayo pakukohwa.

Chard leaf, chard root, uye chard stem inopa akawanda mavhitamini, mamineral, uye ane simba chirimwa makomisheni. Nepo muriwo uchigona kudyiwa uri mbishi mumasalad, unobikwawo nekubika.

Chard Nutritional Value

Izvo zvinovaka muviri zve 1 kapu (175 magiramu) yechard yakabikwa seinotevera:

• Calorie: 35
• Mapuroteni: 3.3 gramu
• Carbs: 7 gramu
• Fiber: 3.7 gramu
• Vitamin A: 214% yeReference Daily Intake (RDI)
• Vitamin C: 53% yeRDI
• Vitamin E: 17% yeRDI
• Vitamin K: 716% yeRDI
• Calcium: 10% yeRDI
• Mhangura: 14% yeRDI
• Magnesium: 38% yeRDI
• Manganese: 29% yeRDI
• Iron: 22% yeRDI
• Potassium: 27% yeRDI

Pamusoro peine marudzi ese emavhitaminzi nemaminerari, iri pasi-calori muriwo. Zvidzidzo zvinoratidza kuti chard ndeimwe yeakanakisa masosi e betalain, ayo ari mumvura-soluble plant pigments pamwe ne antioxidant, anti-inflammatory uye anti-cancer properties.

Zvakanakira Biceps

• Yakapfuma sosi ye antioxidants

Muriwo uyu wakasvibira unorwisa mahara radicals, ayo anogona kukonzera zvimwe zvirwere mumuviri. antioxidants maererano nepamusoro. Polyphenols, vhitamini C, vhitamini E uye beta carotene Carotenoid chirimwa pigment senge aya ma antioxidants ari mumuriwo wegirinhi uyu.

Izvi zvinovaka muviri zvinodzivirira maseru kubva pakukuvadzwa kwemahara radical. Kushandisa mazinga akakwirira eaya antioxidants kunoderedza njodzi yezvimwe zvirwere zvisingaperi.

Muriwo wegirini uyu ndiwo zvakare quercetinIine akati wandei flavonoid antioxidants akadai kaempferol, rutin, uye vitexin. Kaempferol musanganiswa une simba une anticancer properties.

• Yakapfuma fiber yemukati

LifIcho chikafu chine mabasa mazhinji akakosha mumuviri. Semuenzaniso, inodyisa mabhakitiriya anobatsira emudumbu, inosimudzira kufamba kwemukati nguva dzose, inochengetedza cholesterol ine hutano, inononoka kugaya, inodzikamisa mazinga eshuga yeropa.

Chard ine huwandu hwakanaka hwefiber. Avo vanodya chikafu chine fiber yakawanda vane njodzi shoma yekubatwa negomarara remudumbu, gomarara remudumbu uye chirwere chemoyo.

• kunobva vitamin K

vitamini KInonyanya kuwanikwa mumiti yemiti. 1 kapu (175 gramu) yakabikwa Chard inopa 716% yezvinodiwa zuva nezuva zvevhitamini K. Uyu muyero wakakomba chaiwo.

Vitamin K inobatanidzwa mune zvakawanda zvakakosha maitiro mumuviri. Semuenzaniso, zvakakosha pakuvhara ropa uye mabasa akasiyana-siyana emasero. Izvo zvakakoshawo kune hutano hwemapfupa. Kuderera kwevhitamini K mumuviri kunokonzera mamiriro akaita seosteoporosis uye kuputika kwebhonzo.

• Inobatsira mwoyo

Imwe yemabhenefiti echard ndeyekuti inzvimbo yakanaka kwazvo ye potassium, calcium uye magnesium, inochengetedza hutano hweropa. Faibha inowanikwa mumuriwo wegirinhi uyu inoderedza cholesterol, inoderedza kugadzirwa kwecholesterol muchiropa, uye inobatsira muviri kubuda yakawandisa isati yapinda muropa. 

Ongororo dzinoratidza kuti vanhu vanodya miriwo yakasvibira senge chard vane njodzi yakaderedzwa yechirwere chemoyo.

• Inodzikamisa shuga yeropa nekutyora insulin kuramba

Muriwo weshizha weshizha uyu une kudya kunoderedza shuga yemuropa kana glucose. Semuenzaniso, fiber iri mumuriwo uyu inobatsira kuchengetedza hutano hweglucose muropa. Zvokudya zvakakwirira-fiber zvinoderedza kugaya. Izvi zvinoderedza mwero wekuti shuga inopinda muropa, inodzivirira shuga yepamusoro uye inodzikamisa mazinga eglucose. Fiber inobatsirawo kuderedza insulini kuramba; iyi ndiyo mamiriro umo masero anomira kupindura insulin.

• kurwisa cancer

Iyo inonyanya kukosha yemabhenefiti echard ndeyekuti ine akawanda cancer-kurwisa antioxidants uye phytonutrients. Icho chimwe chezvokudya zvakapfuma mune antioxidants. Tsvagiridzo inoratidza kuti chard inobvisa ine kugona kuvharidzira kuwanda kwekenza yemunhu maseru uye kudzikamisa fibroblasts, masero akakosha anoumba anobatanidza tishu.

Iwo antioxidants anowanikwa mumabiceps ane kugona kumisa kukura kwekenza maseru muzamu, colon, prostate, ovarian, endometrial uye mapapu tumors.

• inovandudza kugaya

Chard inoderedza kuzvimba mudumbu uye inonatsiridza kugaya nekudzora mafambiro ehuturu anokwevera chepfu kubva mumuviri.

Chard inewo fiber, iyo inoenzanisa mazinga eshuga yeropa, inovandudza colon uye hutano hwekudya, inodzivirira kuvimbiswa uye manyoka, uye zvakare inobatsira kuti unzwe wakaguta mukuita.

• Inodzivirira hutano hwehuropi

Nekuti chard ine yakakwira mwero we betalain, inorwisa oxidative kusagadzikana uye inodzivirira huropi kubva kune neuro-degenerative zvirwere. Betalains uye mamwe ma antioxidants anowanikwa mu chard anodzivirira masero ehuropi kubva mukushanduka, kudzivirira kubva mukukuvara kweDNA, kuderedza mahara radicals, uye kuderedza njodzi yezvirwere zvakaita seAlzheimer's uye Parkinson's disease.

• Inobatsira pahutano hwemaziso neganda

Imwe yemabhenefiti ebiceps inyaya yekutsvagisa nekuda kwekugona kwayo kudzivirira matambudziko emaziso senge glaucoma. lutein uye zeaxanthin Iyo yakanaka sosi ye carotenoids.

Carotenoids inodzivirira retina uye cornea uye inodzivirira kubva kuzvirwere zvemaziso zvakadai sezera-ane hukama macular degeneration, glaucoma, husiku hupofu uye cataract. Inoita izvi nekutora chiedza cheblue chinokuvadza chinopinda muziso chisati chakonzera kuvhiringika kweretina.

• Inobatsira kune tsinga nemhasuru

Biceps ine huwandu hwakawanda hwe magnesium, potasium, calcium uye mamwe mamineral akakosha kune tsandanyama uye tsinga system hutano. Iyo magnesium iripo mumuriwo inobatsira kuvandudza kutenderera uye kuderedza tsandanyama cramps uye kurwadziwa kunogona kuguma nekushomeka kwe magnesium.

Yakakwira magnesium level ye chard, kushaya hopeInobatsira kudzivirira mamiriro ezvinhu ane chokuita nekuzvidya mwoyo anokuvadza hurongwa hwetsinga, zvakadai semafungiro, kutemwa nemusoro, high blood pressure, uye chirwere cheshuga.

• inoderedza BP

Biceps ine anti-hypertensive properties uye inobatsira kuderedza BP. Kazhinji, miriwo yemashizha yakasvibirira ine pfuma yakadaro.

• Inobatsira kune bvudzi

Chard ivhitamini inotsigira hutano hwebvudzi. biotin inosanganisira. Biotin inokurudzira follicles yebvudzi uye inobatsira bvudzi kukura. Inovandudzawo kugadzirwa kwebvudzi uye inowedzera kupenya kune bvudzi.

Inoderedza Biceps Here?

Miriwo yakadai sechard, ine dense nutrients, inobatsira kuderedza uremu. Nekuti kudya miriwo yakakwira-fiber inopa kuguta. Kunze kweiyo fiber yemukati, chard yakaderera zvakanyanya mumakoriyori. Nezvimiro izvi, muriwo unokosha muzvinyorwa zvekudya.

Nzira yekudya Chard?

Kufanana nemimwe miriwo yemashizha yakasvibirira, chard inogona kushandiswa mundiro uye saladi. Semuyenzaniso;

• Saute mumafuta uye whisk zai uye kubika.
• Shandisa mumiriwo soups.
• Wedzera kune green salads.
• Wedzera chard mashizha kune smoothies.
• Isai negariki nemafuta emuorivhi kuti mugadzire chikafu chinonaka.
• Mumusha pesto sauce basil unogona kushandisa pachinzvimbo.
• Unogona kuwedzera pasta.
• Mozzarella chizi Unogona kuwedzera ku pizza pamwe chete nemadomasi nemadomasi.

Nzira yekuchengetedza Biceps?

Paunenge uchitenga chard, sarudza avo vane mashizha akasimba uye akasvibira, ane madzinde akasimba. Usatenga ane mashizha eyero, maburi kana madzinde akakombama. Paunenge uchichengeta chard, bvisa pasi pasi pemadzinde uye uchengetedze mufiriji. Icharamba ichitsva kusvika mazuva mashanu. Unogona kuomesa chard kusvika kumwedzi mitanhatu.

Biceps Inokuvadza

• Chard, semimwe miriwo yemhuri imwe chete yechirimwa, ine zvinhu zvinonzi oxalates.Oxalates harisi dambudziko kana ikadyiwa zvakaenzana, asi muzviitiko zvisingawanzo, kunwa yakakwira yeoxalate kunokonzera mamwe matambudziko ehutano.
• oxalatesZvinogona kukanganisa kutorwa kwemamwe maminerari, senge calcium. Asi nyanzvi dzinoti maoxalate haakonzere ruzhinji rwevanhu. Anoti kuvepo kwemuriwo sechard kunobatsira kuti vave neutano hwakanaka. 
• Vanhu vane matambudziko eitsvo kana gallbladder havafanire kudya muriwo uyu nekuda kweoxalate, sezvo inogona kuwedzera zviratidzo mune dzimwe nguva.
• Zvakare, vanhu vanotora mishonga yeropa vanofanira kuwana mvumo kubva kuna chiremba wavo vasati vadya chard. Muriwo weshizha uyu une vhitamini K, iyo inoita basa rakakosha mukugwamba kweropa uye inovhiringa mishonga inopedza ropa.

Kupfupikisa;

Chard muriwo unovaka muviri unowanikwa munharaunda yeMediterranean. Iine inobatsira antioxidants, fiber, mavitamini uye zvicherwa. Zvakanakira chard kubva pakusimudzira hutano hwemapfupa kusvika pakudzikisa mazinga eropa cholesterol. Inovandudza moyo, pfupa, uropi uye hutano hwemaziso. Nekudaro, kunyanyisa kunwa kunogona kukonzera mimwe mhedzisiro. Pane mukana wekudyidzana nevanoderedza ropa. 

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