Chard yophikidwa ndi breadcrumbs
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Swiss chard yophikidwa ndi breadcrumbs: Chinsinsi chokoma komanso chosavuta

Swiss chard yophikidwa ndi breadcrumbs: Chinsinsi chokoma komanso chosavuta

Chophika cha Swiss chard chophikidwa ndi buledi ndi chimodzi mwa maphikidwe okoma komanso opatsa thanzi omwe mungaphike kunyumba. Chakudya ichi, chomwe chimaphatikiza ndiwo zamasamba zabwino kwambiri ndi kapangidwe ka buledi wophwanyika, chakhala chakudya chodziwika bwino cha ku Mediterranean. Ndi njira yabwino kwambiri kwa iwo omwe akufuna zakudya zabwino komanso zopatsa thanzi. M'nkhaniyi, tifufuza zinsinsi zonse za Chinsinsi ichi, kuyambira kukonzekera kwake mpaka phindu lake la zakudya, ndikuyankha mafunso ena omwe amafunsidwa kawirikawiri okhudza Swiss chard.

Kodi zimatenga mphindi zingati kuphika chard?

Funso loyamba lomwe limabuka mukaphika Swiss chard ndi nthawi yophika. Izi ndizofunikira kwambiri kuti ndiwo zamasamba ziphikidwa bwino, osati zophikidwa mopitirira muyeso kapena zosaphikidwa mokwanira. Nthawi yophikira chard imatha kusiyana malinga ndi njira yomwe yagwiritsidwa ntchitokaya yophikidwa, yophikidwa ndi nthunzi kapena yophikidwa.

  • Chard yophikaNgati tisankha kuziphika m'madzi otentha, nthawi yoyenera ndi 10 mpaka 15 mphindiNdikofunikira kudula masamba ndi tsinde m'zidutswa tating'onoting'ono kuti ziphike mofanana. Madzi akawira, onjezerani chard ndikusiya kuti ziphike mpaka zitafewa. Kenako, zichotseni bwino kuti muchotse madzi ochulukirapo.

  • Chadi yophikidwa ndi nthunziNjira iyi ndi yathanzi, chifukwa imasunga bwino michere. Nthawi yophika ndi nthunzi ndi yofanana ndi ya boiled chard. pafupifupi mphindi 10 mpaka 12Kuphatikiza apo, nthunzi imawonjezera kukoma kwachilengedwe kwa ndiwo zamasamba.

  • Chard yophikidwaIyi ndi njira yomwe timagwiritsa ntchito mu njira yathu yayikulu yophikira. Nthawi yophikira mu uvuni imatha kusiyana pakati pa mphindi 20 ndi 25.Kutengera kutentha ndi makulidwe a chard. Mosiyana ndi njira zakale, uvuni umalola chard kukhala ndi kukoma kokoma komanso kapangidwe kosangalatsa.

Ndikofunikira kudziwa kuti, pankhani ya mkate wophikidwa ndi buledi, nthawi yophika ingachepe pang'ono chifukwa cha kuphimba buledi. Komabe, tsatanetsatane wochepa uwu suchepetsa kufunika kwa zakudya kapena kukoma kwa mbaleyo.

Kodi njira yabwino kwambiri yodyera chard ndi iti?

Swiss chard ndi ndiwo zamasamba zogwiritsidwa ntchito m'njira zosiyanasiyana. Komabe, Njira zina zimaonekera bwino poonetsa kukoma kwawo kwachilengedwe ndikugwiritsa ntchito bwino mphamvu zawo zopatsa thanzi.Kenako, tifufuza njira zabwino kwambiri zosangalalira ndi Swiss chard:

Chard yophikidwa ndi breadcrumbs: Chinsinsi cha nyenyezi

Chinsinsi cha chard yophikidwa ndi breadcrumbs, mosakayikira, ndi chimodzi mwa zokoma kwambiri komanso zosavuta kukonzekera. Zipatso za mkate zimawonjezera kukoma kokoma komwe kumakwaniritsa bwino kapangidwe kofewa ka chard.kupanga kusiyana komwe kumasangalatsa mkamwa.

Kuti tikonze njira iyi, tifunika zosakaniza izi:

  • Magulu awiri a chard watsopano
  • Chikho chimodzi cha tirigu wonse
  • 2 adyo cloves, minced
  • 1/2 kapu ya mafuta a azitona owonjezera
  • Mchere kulawa
  • Tsabola wakuda watsopano
  • Supuni imodzi ya paprika
  • Ndimu imodzi (ngati mukufuna)

Njirayi ndi yosavuta:

  1. Kuyeretsa ndi kudulaTsukani chard ndi madzi ozizira, kuchotsa masamba onse owonongeka. Dulani tsinde m'zidutswa zazing'ono ndipo masambawo akhale mikwingwirima ikuluikulu.

  2. Kuphika musanayambePhikani chard m'madzi otentha amchere kwa mphindi 10. Tsukani madziwo ndi kusiya pambali.

  3. Kukonzekera kwa buledi wa mkateMu mbale, sakanizani mikate ya mkate ndi adyo wodulidwa, paprika, mchere, ndi tsabola. Onjezani mafuta a azitona pang'ono ndikusakaniza mpaka mikate ya mkate itaphimbidwa bwino.

  4. Kusonkhanitsa mbaleIkani chard yothira madzi pa thireyi yophikira ndipo phimbani ndi chisakanizo cha buledi. Thirani mafuta a azitona pang'ono.

  5. Zophika: Ikani thireyi mu uvuni wotentha kwambiri pa 180°C kwa mphindi 20, kapena mpaka buledi wa buledi utakhala wagolide komanso wokazinga.

  6. UtumikiPerekani yotentha, pamodzi ndi chidutswa cha mandimu ngati mukufuna asidi pang'ono.

Njira zina zosangalalira ndi chard

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Kupatula njira yophikira mu uvuni yokhala ndi mikate ya mkate, palinso njira zina zambiri zophikira chard zomwe zimakhala zokoma mofanana:

  • Chophika chokazingaZiphikeni mumphika ndi mafuta pang'ono a azitona, adyo, ndi ginger. Njira iyi ndi yachangu ndipo imakulolani kuwonjezera zosakaniza monga mtedza wa paini kapena mphesa zouma kuti zikhale zokoma komanso zokoma.

  • Puree wa Swiss chardZiphikeni mpaka zitafewa kwambiri, kenako ziphatikizeni ndi mbatata ndi kirimu pang'ono. Chakudyachi ndi chabwino kwa iwo omwe amakonda mawonekedwe osalala.

  • Chard yodzazidwaDzazani masamba a chard ndi mpunga, nyama yophwanyika, kapena quinoa, ndipo muphike mu uvuni kapena mumphika. Ndi njira yophikira yoyambirira komanso yopatsa thanzi.


  • Swiss chard mu saladiIkaphikidwa ndi kuzizira, Swiss chard ikhoza kuwonjezeredwa ku saladi pamodzi ndi avocado, tomato wa chitumbuwa, ndi kuvala pang'ono. Njira yatsopano komanso yopatsa thanzi.

Kodi ndi liti pamene simuyenera kudya chard?

Ngakhale kuti chard ndi chakudya chopatsa thanzi kwambiri, pali zochitika zina zomwe kudya kwake kuyenera kuchepetsedwa kapena kupewedwa. Ndikofunikira kudziwa za milandu iyi kuti musangalale ndi ubwino wake popanda zoopsa..

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Zotsutsana za chard

  1. Anthu omwe ali ndi vuto la impsoSwiss chard ili ndi ma oxalates ambiri, zinthu zomwe zingawonjezere chiopsezo cha kupanga miyala ya impso mwa anthu omwe ali ndi matenda ashuga. Anthu omwe ali ndi mbiri ya matenda a impso ayenera kuwadya pang'onopang'ono. ndipo nthawi zonse zimaphikidwa, popeza kuphika kumachepetsa kuchuluka kwa oxalate.

  2. Anthu omwe ali ndi hypothyroidismChard ili ndi mankhwala omwe angasokoneze kuyamwa kwa ayodini, michere yofunika kwambiri pa ntchito ya chithokomiro. Anthu omwe ali ndi vuto la hypothyroidism ayenera kuchepetsa kudya kapena kudya zakudya zophikidwa bwino.chifukwa kutentha kumawononga zina mwa zinthuzi.

  3. Anthu omwe ali ndi ziwengo kapena kusaloleraNgakhale kuti sizichitika kawirikawiri, anthu ena akhoza kukhala ndi ziwengo kapena osalolera chard. Ndikoyenera kupewa kudya. kapena funsani katswiri wa zaumoyo musanawaphatikize muzakudya zanu.

  4. Mimba ndi kuyamwitsaPa nthawi ya mimba, ndi bwino kudya chard pang'ono chifukwa cha kuchuluka kwa vitamini K, zomwe zingakhudze magazi kuundana ngati atachuluka kwambiri. Azimayi oyembekezera ayenera kuonana ndi dokotala wawo musanaziphatikize mu zakudya zanu.

Kodi kuphika chard kuti isataye katundu wake?

Swiss chard ndi ndiwo zamasamba zokhala ndi michere yambiri, zomwe zili ndi mavitamini A, C, ndi K, mchere monga calcium ndi magnesium, ndi ulusi. Komabe, Mmene timaphikira zakudya zimenezi zingakhudze kusungidwa kwa michere imeneyi.Nazi malangizo ena ophikira chard kuti musunge zakudya zake zokwanira:

Malangizo ophikira chard m'njira yopatsa thanzi

  1. Kuphika nthunziNjira iyi ndi yabwino kwambiri posunga michere, chifukwa nthunzi imaletsa mavitamini ndi michere kusungunuka m'madzi. Nthawi yophika iyenera kukhala yochepa, pakati pa mphindi 8 ndi 10, kuti chard isafewe kwambiri.

  2. Kuphika mwachanguNgati tasankha kuwiritsa chard, ndikofunikira kuti nthawi yophika ikhale yochepa. osapitirira mphindi 10Mwanjira imeneyi, timateteza mavitamini ndi michere kuti isatayike m'madzi.

  3. Kugwiritsa ntchito madzi ophikiraNgakhale kuti ndibwino kuti tisaphike chard kwa nthawi yayitali, ngati tisankha kuiphika, tingagwiritse ntchito madzi ophikira pokonzekera msuzi kapena sosi, chifukwa zimasunga michere ina.

  4. Kuphika mu uvuniUvuni ndi njira yabwino kwambiri yophikira chard, chifukwa Kutentha kumagawidwa mofanana ndipo sikufuna madzi ambiriKuphatikiza apo, njira yophikira imakhala yochedwa, zomwe zimathandiza kuti kukoma kukule popanda kutaya michere.

  5. Kuwonjezera mandimuAsidi wa citric mu mandimu sikuti amangowonjezera kukoma kwa chard, komanso amathandiza sungani vitamini C, yomwe imakhudzidwa ndi kutentha ndi kuwala.

  6. Kugwiritsa ntchito nthawi yomweyoNdibwino kudya chard yophikidwa kumene, chifukwa Kukumana ndi mpweya ndi kuwala kungapangitse kuti ataye zakudya zina zomwe ali nazoNgati sizingatheke, tingazisunge mu chidebe chopanda mpweya mufiriji kwa tsiku limodzi.

Ubwino wa zakudya za chard

Swiss chard ndi chuma chenicheni cha zakudya. Zina mwa zabwino zake zazikulu ndi izi::

  • Wolemera mu ma antioxidantsChard ili ndi mitundu yosiyanasiyana ya ma antioxidants, monga mavitamini C ndi E, omwe amathandiza kuteteza maselo ku kuwonongeka kwa okosijeni komanso kupewa matenda osatha.

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    Magwero a ulusiUlusi womwe umapezeka mu chard umalimbikitsa kutuluka kwa matumbo ndipo umathandiza kuwongolera kuchuluka kwa shuga m'magazi.

  • Amalimbitsa mafupaChifukwa cha kuchuluka kwa calcium ndi magnesium, chard ndi yabwino kwambiri posunga thanzi la mafupa.

  • Amathandizira thanzi la masoVitamini A ndi carotenoid pigments zomwe zimapezeka mu chard zimateteza maso ndikuchepetsa chiopsezo cha matenda a maso.

  • Zimathandiza kuchepetsa kupsinjika maganizoChard ili ndi magnesium wochuluka, mchere womwe umathandiza kupumula minofu ndikuchepetsa kupsinjika.

Pomaliza

Chophika chophikidwa ndi buledi ndi njira yokoma komanso yopatsa thanzi yomwe ingasangalale nthawi iliyonse pachaka. Kusinthasintha kwake kukhitchiniKuphatikiza pa ubwino wake wambiri pa thanzi, chard ndi chinthu chofunikira kwambiri pazakudya zonse zopatsa thanzi. Potsatira malangizo ndi malangizo omwe ali m'nkhaniyi, mutha kuphika chakudyachi m'njira yoti chisunge thanzi lake lonse komanso chisangalatse mkamwa mwanu. Yesani njira iyi ndikupeza chifukwa chake chard yophikidwa ndi buledi ndi chakudya chapamwamba kwambiri!