Izinzuzo ze-Chard - Inani Lokudla kanye Nokulimala Kwe-Chard

Izinzuzo ze-chard, okuyimifino eluhlaza eluhlaza okumnyama futhi enomsoco, ivela ekuqukethe umsoco futhi ibe umthombo ocebile wama-antioxidants. Imithambo neziqu zayo ezinemibala ehlukile, uma isetshenziswa njalo, inciphisa ingozi yomdlavuza, ithuthukisa impilo yamathambo, ivikele ezifweni zenhliziyo nomfutho wegazi ophansi. 

Yini ama-biceps?

beetroot, isipinashi ve iquinoa Kuyilungu lomndeni wezitshalo we-chenopod, ohlanganisa okunye ukudla okunenzuzo okufana Kuyisitshalo esidabuka eMedithera. Imifino ye-Chenopod isetshenziselwe izinjongo zokwelapha amakhulu eminyaka emithini yendabuko ehlukile.

Ukudla okunomsoco kwalesi sitshalo esinamaqabunga aluhlaza kubaluleke kakhulu ngoba lesi sitshalo sidinga ukukhanya okuncane namanzi, kanye nokukhula kunoma yiluphi uhlobo lwenhlabathi.

Le mifino iphakathi kwezitshalo zokuqala ezitshalwa eziteshini zasemkhathini zamaplanethi zosomkhathi. Yakhethwa ngenxa yephrofayili yayo yezakhi ezibaluleke kakhulu kanye nokuvunwa kwayo kalula.

Iqabunga le-Chard, impande ye-chard, ne-chard stem inikeza inala yamavithamini, amaminerali, nezinhlanganisela zezitshalo ezinamandla. Nakuba imifino ingadliwa iluhlaza kumasaladi, ibuye iphekwe ngokupheka.

I-Chard Nutritional Value

Okuqukethwe okunomsoco kwenkomishi engu-1 (amagremu angu-175) ye-chard ephekiwe imi kanje:

• Ikhalori: 35
• Amaprotheni: 3.3 gram
• Ama-carbohydrate: 7 g
• I-fiber: 3.7 amagremu
• I-Vitamin A: 214% weReference Daily Intake (RDI)
• I-Vitamin C: 53% we-RDI
• I-Vitamin E: 17% we-RDI
• I-Vitamin K: 716% we-RDI
• I-calcium: 10% we-RDI
• Ithusi: 14% we-RDI
• I-Magnesium: 38% ye-RDI
• IManganese: 29% we-RDI
• Insimbi: 22% we-RDI
• I-Potassium: 27% we-RDI

Ngaphezu kokuqukatha zonke izinhlobo zamavithamini namaminerali, iyimifino enekhalori ephansi. Ucwaningo lubonisa ukuthi i-chard ingenye yemithombo engcono kakhulu ye-betalain, okuyimibala yezitshalo encibilika emanzini kanye ne-antioxidant, anti-inflammatory and anti-cancer properties.

Izinzuzo Biceps

• Umthombo ocebile wama-antioxidants

Le mifino eluhlaza ilwa nama-radicals mahhala, angabangela izifo ezithile emzimbeni. ama-antioxidants ngokwezinga eliphezulu. I-Polyphenols, i-Vitamin C, i-Vitamin E kanye i-beta-carotene Izingulube zezitshalo ze-carotenoid ezifana nalezi zingama-antioxidants aqukethwe kule mifino enamaqabunga aluhlaza.

Lezi zakhi zivikela amangqamuzana ekulimaleni kwama-radicals mahhala. Ukusebenzisa amazinga aphezulu alawa ma-antioxidants kunciphisa ubungozi bezinye izifo ezingamahlalakhona.

Le mifino eluhlaza nayo i-quercetinIqukethe ama-antioxidants amaningana e-flavonoid afana ne- kaempferol, i-rutin, ne-vitexin. I-Kaempferol iyinhlanganisela enamandla enezindawo zokulwa nomdlavuza.

• Okuqukethwe kwe-fiber okucebile

I-LifIwumsoco onemisebenzi eminingi ebalulekile emzimbeni. Isibonelo, idla ama-bacterium azuzisayo amathumbu, ikhuthaza ukuhamba kwamathumbu njalo, igcina amazinga e-cholesterol enempilo, ibambezela ukugaya, iqinisa amazinga kashukela egazini.

I-Chard iqukethe inani elihle kakhulu le-fiber. Labo abadla ukudla okune-fiber eningi banamathuba amancane okuba nomdlavuza wekoloni, umdlavuza wesisu nesifo senhliziyo.

• umthombo we-vitamin K

vitamin KItholakala kakhulu emithonjeni yezitshalo. 1 inkomishi (175 amagremu) iphekwe I-Chard inikeza u-716% wesidingo sansuku zonke sikavithamini K. Leli izinga elingathí sina ngempela.

I-Vitamin K ibandakanyeka ezinqubweni eziningi ezibalulekile emzimbeni. Isibonelo, kudingekile ukujiya kwegazi kanye nemisebenzi ehlukahlukene yamaselula. Kubalulekile futhi empilweni yamathambo. Amazinga aphansi kavithamini K emzimbeni abangela izimo ezifana ne-osteoporosis kanye nokuphuka kwamathambo.

• Kuzuzisa inhliziyo

Enye yezinzuzo ze-chard ukuthi iwumthombo omuhle kakhulu we-potassium, i-calcium ne-magnesium, egcina umfutho wegazi onempilo. I-fiber etholakala kule mifino eluhlaza yehlisa i-cholesterol, yehlisa ukukhiqizwa kwe-cholesterol esibindini, futhi isiza umzimba ukuthi ukhiphe ngokweqile ngaphambi kokuba ungene egazini. 

Ucwaningo lukhombisa ukuthi abantu abadla imifino enamahlamvu aluhlaza njenge-chard banengozi enciphile yesifo senhliziyo.

• Ilinganisa ushukela wegazi ngokuphula ukumelana ne-insulin

Le mifino eluhlaza enamahlamvu iqukethe imisoco eyehlisa ushukela wegazi noma i-glucose. Isibonelo, i-fiber kule mifino isiza ukugcina amazinga e-glucose enempilo enempilo. Ukudla okune-fiber ephezulu kubambezela ukugaya. Lokhu kunciphisa izinga likashukela ongena ngalo egazini, kuvimbela ushukela ophakeme futhi kuzinzise amazinga eglucose. I-fiber nayo isiza ukunciphisa ukumelana ne-insulin; lesi yisimo lapho amaseli eyeka ukuphendula ku-insulin.

• ulwa nomdlavuza

Okubaluleke kakhulu kwezinzuzo ze-chard ukuthi iqukethe ama-antioxidants amaningi okulwa nomdlavuza kanye nama-phytonutrients. Ingenye yokudla okunothe kakhulu kuma-antioxidants. Ucwaningo lubonisa ukuthi ukukhishwa kwe-chard kunamandla okuvimbela ukwanda kwamangqamuzana omdlavuza womuntu futhi kuzinzise ama-fibroblasts, amaseli abalulekile akha izicubu ezixhumene.

Ama-antioxidant atholakala kuma-biceps anamandla okumisa ukukhula kwamangqamuzana omdlavuza kumabele, ikholoni, i-prostate, i-ovarian, i-endometrial kanye nezimila zamaphaphu.

• kuthuthukisa ukugaya

I-Chard inciphisa ukuvuvukala emgudwini wokugaya futhi ithuthukise ukugaya ngokulawula ukunyakaza kwamathumbu okudonsa ubuthi emzimbeni.

I-Chard iqukethe i-fiber, elinganisa amazinga kashukela egazini, ithuthukisa ikholoni nempilo yokugaya ukudla, ivimbele ukuqunjelwa kanye nesifo sohudo, futhi ikusiza uzizwe ugcwele kule nqubo.

• Ivikela impilo yobuchopho

Ngenxa yokuthi i-chard iqukethe amazinga aphezulu e-betalain, ilwa nengcindezi ye-oxidative futhi ivikela ubuchopho ezifweni ze-neuro-degenerative. Ama-betalain namanye ama-antioxidant atholakala ku-chard avikela amangqamuzana obuchopho ekuguqulweni kwezakhi zofuzo, avikele ekulimaleni kwe-DNA, anciphise ama-radicals mahhala, futhi anciphise ingozi yezifo ezifana nesifo i-Alzheimer's kanye ne-Parkinson.

• Kuwusizo empilweni yamehlo nesikhumba

Enye yezinzuzo zama-biceps yindaba yocwaningo ngenxa yekhono layo lokuvimbela ukuphazamiseka kwamehlo njenge-glaucoma. i-lutein ne-zeaxanthin Iwumthombo omuhle kakhulu we-carotenoids.

I-carotenoids ivikela i-retina kanye ne-cornea futhi ivikela ezifweni zamehlo ezifana nokuwohloka kwe-macular okuhlobene neminyaka, i-glaucoma, ubumpumputhe ebusuku kanye ne-cataract. Lokhu ikwenza ngokumunca ukukhanya okuluhlaza okwesibhakabhaka okuyingozi okungena esweni ngaphambi kokuthi kudale ukuphazamiseka ku-retina.

• Iwusizo emithanjeni nasemisipha

Ama-biceps aqukethe inani eliphezulu le-magnesium, i-potassium, i-calcium namanye amaminerali abaluleke kakhulu empilweni yemisipha nesistimu yezinzwa. I-magnesium ekhona emifino isiza ukuthuthukisa ukuhamba kwegazi futhi inciphise amajaqamba emisipha nobuhlungu obungabangelwa ukuntuleka kwe-magnesium.

Izinga eliphezulu le-magnesium ye-chard, ukuqwashaKuyasiza ukuvimbela izimo ezihlobene nokucindezeleka ezilimaza isimiso sezinzwa, njengokuphazamiseka kwemizwelo, ikhanda elibuhlungu, umfutho wegazi ophakeme nesifo sikashukela.

• kwehlisa umfutho wegazi

Ama-biceps anezindawo zokulwa nomfutho wegazi ophakeme futhi asiza ukwehlisa umfutho wegazi. Ngokuvamile, imifino enamaqabunga aluhlaza inempahla enjalo.

• Kuyazuzisa izinwele

I-Chard iyivithamini esekela impilo yezinwele. biotin kuhlanganisa. I-Biotin ivuselela ama-follicles wezinwele futhi isiza ukukhula kwezinwele. Ibuye ithuthukise ukuthungwa kwezinwele futhi ingeze ukugqama ezinweleni.

Ingabe Iwenza Buthaka ama-Biceps?

Imifino efana ne-chard, equkethe izakhamzimba eziminyene, isiza ukwehlisa isisindo. Ngoba ukudla imifino enefiber ephezulu kunikeza ukusutha. Ngaphandle kokuqukethwe kwe-fiber, i-chard ine-calories ephansi kakhulu. Ngalezi zici, iyimifino ebaluleke kakhulu ohlwini lokudla.

Ungayidla kanjani i-Chard?

Njengeminye imifino enamaqabunga aluhlaza, i-chard ingasetshenziswa ezitsheni nasemasaladi. Ngokwesibonelo;

• Gcoba emafutheni uphehle iqanda upheke.
• Sebenzisa ezitsheni zemifino.
• Yengeze kumasaladi aluhlaza.
• Engeza amaqabunga e-chard kuma-smoothies.
• Yifake ngegalikhi namafutha omnqumo ukuze wenze isidlo esiphundu.
• Ku-pesto sauce eyenziwe ekhaya basil ungasebenzisa esikhundleni salokho.
• Ungayingeza ku-pasta.
• mozzarella Ungayingeza ku-pizza kanye notamatisi notamatisi.

Ungawagcina kanjani ama-biceps?

Lapho uthenga i-chard, khetha lawo amaqabunga awo aqinile futhi aluhlaza, aneziqu eziqinile. Ungawathengi lawo anamaqabunga aphuzi, izimbobo noma iziqu ezigwegwile. Lapho ugcina i-chard, susa i-undersides yeziqu bese uyibeka esiqandisini. Izohlala iyintsha kuze kube yizinsuku ezinhlanu. Ungafriza i-chard kuze kufike ezinyangeni eziyisithupha.

Ama-Biceps Alimaza

• I-Chard, njengeminye imifino emndenini ofanayo wezitshalo, ngokwemvelo iqukethe izinto ezibizwa ngokuthi ama-oxalates.
• oxalatesNgokunokwenzeka iphazamisa ukumuncwa kwamaminerali athile, njenge-calcium. Kodwa ochwepheshe bathi ama-oxalate awalona usongo kubantu abaningi. Uthi ukuba khona kwemifino efana ne-chard kuyasiza ukuthi babe nempilo. 
• Abantu abanenkinga yezinso noma i-gallbladder akufanele badle le mifino ngenxa ye-oxalate, ngoba ingaba yimbi kakhulu izimpawu kwezinye izimo.
• Futhi, abantu abathatha imithi enciphisa igazi kufanele bathole imvume kudokotela wabo ngaphambi kokudla i-chard. Le mifino eluhlaza enamahlamvu iqukethe i-vitamin K, edlala indima ebalulekile ekuhlulekeni kwegazi futhi iphazamise imithi yokunciphisa igazi.

Ukufingqa;

I-Chard iyimifino enomsoco etholakala esifundeni saseMedithera. Iqukethe ama-antioxidants, i-fiber, amavithamini namaminerali anenzuzo. Izinzuzo ze-chard zisukela ekukhuthazeni impilo yamathambo kuye ekwehliseni amazinga e-cholesterol egazini. Ithuthukisa impilo yenhliziyo, amathambo, ingqondo namehlo. Nokho, ukusetshenziswa ngokweqile kungabangela imiphumela ethile engemihle. Kukhona okungenzeka ukuthi ingase ihlanganyele nezidakamizwa zegazi. 

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