I-Swiss chard iphakathi kwemifino eluhlaza enamahlamvu anomsoco kakhulu egcwele amavithamini A, K, & E, imicu, nama-antioxidants. Kungasiza ukuvikela inhliziyo, ukwehlisa i-cholesterol yegazi, namazinga e-insulin, futhi kusize ekunciphiseni isisindo.
I-Swiss chard iqhathaniswa kahle neminye imifino eluhlaza, kuhlanganise nama-kales nesipinashi. Igcwele amavithamini A, C, E, & K, amaminerali, nama-antioxidants amaningi akweleta izinzuzo eziningi zezempilo. Iyagcwalisa futhi ilungele ukuncipha, ibalulekile empilweni enhle yenhliziyo, futhi isiza ukwehlisa ushukela wegazi, i-insulin, namazinga e-cholesterol. Ngaphezu kwalokho, ithuthukisa ukumelana ne-insulin, isiza futhi amaseli ukuthi asebenzise i-glucose ngokuphumelelayo, ehlisa ingozi yohlobo 2 lwesifo sikashukela. Nakhu konke odinga ukukwazi nge-Swiss chard, okuhlanganisa namaqiniso ayo okudla okunempilo kanye nezinzuzo zezempilo.
Ukuqonda i-Swiss chard kanye nemvelaphi yayo
Isipinashi sichazwa ngokufanelekile njengenkosi yemifino ngenxa yemisoco eminingi esipakishwe ngayo. I-Swiss chard, enye imifino enamaqabunga amnyama, iqhudelana kahle nesipinashi futhi inothile ngokomsoco. Inemvelaphi yaseMedithera, naphezu kwegama elithi 'Swiss,' okungase kuholele ekutheni umuntu ahlobanise lokhu okuluhlaza okotshani neSwitzerland. I-Swiss chard ithandwa njengokudla kwezempilo okumila enhlabathini engenamanzi kanye nezimo ezintula ukukhanya. Ingowomndeni wemifino okuthiwa I-Chenopodidieae, eneminye imifino eminingi enamaqabunga. Kunezinhlobo eziningi ze-Swiss chard, iningi lazo elikhangayo ngenxa yeziqu zazo ezibanzi nezinemibala emihle.
I-Swiss chard: iphrofayili yokudla okunempilo
Iphrofayili yokondleka kwanoma yikuphi ukudla noma ingxenye yokudla ibalulekile ekunqumeni umnikelo wako emzimbeni. Iphrofayili yokudla okunomsoco ye-Swiss chard ishiya yonke into efiselekayo, okwenza le mifino ibe yi-superfood eyiyo. Ukudla okujwayelekile kwe-Swiss chard (cishe i-170 g) kupakisha amaminerali, ama-antioxidants, amavithamini, nezinye izinhlanganisela ezikhuthaza impilo. Nakhu ongakuthola ekusetshenzisweni kwe-Swiss chard kanye nezilinganiso ongazithola ngazo;
- Amakhalori - 35
- amafutha - 7 g
- I-fiber - 3.7 g
- Amaprotheni - 3.3 g
- I-Vitamin K-716% RDI
- I-Vitamin A-214% RDI
- I-Vitamin C-53% RDI
- I-Vitamin E-17% RDI
- I-calcium - 10% RDI
- I-Magnesium - 38% RDI
- Ithusi - 14% RDI
- Insimbi - 22% RDI
- IManganese - 29% RDI
- I-Potassium - 27% RDI
I-Swiss chard ine-calories ephansi, ipakisha amayunithi angama-35 embizeni engu-176 g. Kodwa-ke, ilayishwe amavithamini K, A, C, no-E, ahlanganisa u-716%, 214%, 53%, kanye no-17% we-RDI yawo ngokuphakelwa kwawo. Ngaphandle kwalokho, lokhu kuluhlaza okunamaqabunga kunamaminerali alinganiselwe, kuhlanganise ne-calcium, i-zinc, insimbi, i-potassium, i-magnesium, ne-manganese, konke okudingwa umzimba ukuze ube nempilo enhle. Okokugcina, inama-antioxidants amaningi, okuhlanganisa ama-polyphenols, ama-flavonoid, namavithamini C no-E.
I-Swiss chard igcwele ama-antioxidants
Ama-Antioxidants ayizinhlanganisela ezinamandla, ikakhulukazi ezisekelwe ezitshalweni, ezisiza umzimba ukuthi unciphise futhi ulwe nama-radicals mahhala, ehlisa izingozi zokucindezeleka okwenziwe nge-oxidative nokuvuvukala kanye nemiphumela yazo elimazayo. Ama-radicals wamahhala ama-molecule angazinzile anama-electron angabhanqiwe asuka kumetabolism, ukungcola kwemvelo, imisebe, neminye imithombo eminingi. Uma ziyekwa ukuthi ziqongelele emangqamuzaneni, zibangela ukucindezeleka kwe-oxidative, kulimaze amangqamuzana futhi kwandise ingozi yezifo ezingapheli ezifana nomdlavuza, isifo sikashukela, umfutho wegazi ophakeme, nokuhluleka kwenhliziyo. I-Swiss chard ilayishwe ama-antioxidants, okuhlanganisa i-flavonoids (i-quercetin, i-vitexin, i- kaempferol, njll.), i-polyphenols, namavithamini e-carotenoid u-C no-E, konke okulwa ngenkuthalo nama-radicals mahhala ukuze kuncishiswe ukulimala kwe-oxidative kanye nezingozi zokuvuvukala. Amavithamini Antioxidant anciphisa ingozi yomdlavuza othile, kuhlanganise nomdlavuza wamaphaphu.
I-Swiss chard inika umzimba imicu
Ungadla amaqabunga e-Swiss chard ukuze unikeze umzimba ngemicu, ama-carbohydrate angagayeki umzimba awadingayo ukuze ugcine amathumbu enempilo, wehlise ijubane ukugayeka kokudla kanye nokumuncwa kwe-carb ukuze uvimbele ushukela kanye ne-insulin spikes futhi ukhuthaze ukugcwala, ukwandise ukunyakaza kwamathumbu ukuze kuncishiswe ukuqunjelwa, engeza. inqwaba ekudleni ukuze kukhule ukugcwala kanye nokunciphisa isisindo kalula, futhi ugcine amazinga e-cholesterol egazini ephansi. Imbiza (176 g) ye-Swiss chard iqukethe u-3.7 g wamafayibha amaningi, okunikela ku-12.3% - 14.8% wokudla kwakho okunconyiwe kwansuku zonke kule ngxenye yezokudla. Imizimba emikhulu njenge-American Diabetes Association kanye ne-American Heart Association iyaqaphela umnikelo wezempilo we-fiber futhi incoma ama-25 g- 30 g njengenani elincane elidingekayo nsuku zonke. Amafiber anezinzuzo eziningi zezempilo, okuhlanganisa ukuncipha ngokushesha kwesisindo, imizwa yokugcwala, ingozi ephansi yesifo sikashukela, ukuncipha kwamazinga e-cholesterol egazini, nempilo enhle yenhliziyo.
I-Swiss chard igcwele uvithamini K
I-Swiss chard inothe ngokwedlulele ngovithamini K, ihlinzeka ngo-716% RDI embizeni engama-716 g. Le vithamini itholakala njenge-K1 ne-K2, futhi lezi zinhlobo ezimbili zidingeka umzimba emisebenzini eminingi, kuhlanganise nempilo yamathambo, ukusebenza kwamaselula, kanye nokujiya kwegazi. Kanjalo, i-Swiss chard ihamba ibanga elide ukusiza ukuqinisa amathambo akho nokumisa umsebenzi wamaselula. Ngaphandle kwalokho, ucwaningo lubonisa ukuthi uvithamini K usiza ukwakha i-osteocalcin, iphrotheni eyinhloko emathanjeni nasemithanjeni. Ngenxa yalokho, ukudla ukudla okunovithamini K kwehlisa ubungozi bokuthola i-osteoporosis kanye ne-osteoarthritis.
Ukuthatha i-Swiss chard kusiza ukukhuthaza impilo
Izithelo nemifino sekuyisikhathi eside kunconywa ukuba nempilo enhle yenhliziyo. I-Swiss chard ingenye yemifino enjalo ezothuthukisa impilo yenhliziyo yakho njengoba i-calcium, i-potassium, namaminerali e-magnesium agcwele kuwo athinta inhliziyo. Basiza ukwehlisa umfutho wegazi noma ukugcina imithambo yegazi iguquguquka, okuvumela i-vasoconstriction kalula noma i-vasodilation. Ngaphandle kwalokho, ama-antioxidant nama-fibers e-Swiss chards ehlisa i-cholesterol yegazi kanye namazinga kashukela, kokubili amanani awo ngokweqile andisa ingozi yesifo senhliziyo. Njengokungathi lokho akwanele, okuqukethwe kwe-fibrous kanye ne-antioxidant kunciphisa ukuvuvukala kanye nezingozi ze-oxidative yokucindezeleka, kuvikele nakakhulu inhliziyo.
I-Swiss chard isiza ukwehlisa amazinga kashukela egazini, ithuthukise ukumelana ne-insulin, futhi ilawule isisindo, ikwenze kube nobungane kushukela nokulawula isisindo
Ama-antioxidant nama-fibers e-Swiss chard enza lokhu okuluhlaza okotshani kube kuhle ekunciphiseni isisindo nesifo sikashukela. Amafayibha nama-antioxidants anciphisa ukugayeka kokudla kanye nokumuncwa kukashukela, anciphise i-glucose engena egazini ngesikhathi ukuze ibangele ukukhuphuka kwe-insulin. Ngaphandle kwalokho, bathuthukisa ukumelana ne-insulin, okwenza amangqamuzana aphendule kakhudlwana ku-insulin futhi alungele ukusebenzisa i-glucose ukuvimbela ukunyuka kukashukela egazini. Okokugcina, ukunciphisa ukugaya kwe-carb nokumuncwa kukhulisa ukugcwala, kuqeda isidingo sokudla ngezikhathi ezithile kanye nokudla okungadingekile kwekhalori. Lezi zici zenza i-Swiss chard ibe yimifino emihle kakhulu kulabo abazama ukwehlisa isisindo noma ukuphatha isifo sikashukela.
Isiphetho
I-Swiss chard iyimifino eluhlaza enamaqabunga ekhula emhlabathini ongenamanzi kanye nezimo ezintula ukukhanya. Igcwele amavithamini, ama-antioxidants, namaminerali umzimba awudingayo ukuze uhlale unempilo. Ungayithatha ukuze ukhuthaze impilo yenhliziyo, usize ukwehlisa isisindo, ukugaya ukudla kancane, nokumuncwa ukuze ukwandise ukugcwala, ukulawula ushukela wegazi kanye namazinga e-cholesterol, ukhuphule ukuzwela kwe-insulin, futhi ulawule isifo sikashukela kangcono njengoba naso sinekhalori ephansi.
