I-chard (ebizwa nangokuthi i-Swiss chard) kanye nezinye izihlahla zemifino ngezinye izikhathi zibhekwa njengokudla "mahhala" ekudleni okuphansi kwe-carb ngoba banegalelo elincane kakhulu kwegazi. I-vitamin K egcwele imithi ingase ibe nethonya elihle kwi-glucose yegazi, futhi abanye abesifo sikashukela bayabona ukuthi kulula ukulawula i-glucose yegazi uma bedla imifino eminingi.
Sekuyisikhathi eside, izinhlobo ezihlukahlukene ze-chard ezitholakalayo kwakuyi-"Swiss" chard. Ezinye zezinhlobo ezintsha, ezinjenge-red chard ne-rainbow chard, zinomsindo omncane. Ziyinkimbinkimbi kune-sipinashi, kepha ziyakwazi ukupheka ngokushesha esitofu. Izitshalo nazo ziyadliwa, noma ziphekwe noma ziphekwe, kanti iziqu eziqoshiwe zingeza umbala omuhle esitsheni.
I-Carbohydrate ne-Fiber Counts
- 1 indebe eluhlaza eluhlaza: .7 gram esebenzayo (net) i-carbohydrate kanye no -6 gram fibre nama-calories angu-7
- 1 amaqabunga amakhulu amakhulu: 1 amagremu aphumelelayo (net) ama-carbohydrate kanye no-1 gram fibre nama-9 kilojoule
- 4 oz. (I-¼ pound) chard eluhlaza: 2.5 amagremu ukusebenza (net) carbohydrate plus 1.5 amagremu fiber kanye 21 kilojoule
- ½ inkomishi yokupheka okuphekwe: 2 amagremu aphumelelayo (net) ama-carbohydrate kanye nama-2 amagremu fiber nama-khalori angu-17
Index ye-Glycemic for Chard
Njengazo zonke imifino engekho isisindo, akukho isayensi yesayensi ye-glycemic index of chard.
Umthwalo we-Glycemic olinganisiwe
- 1 indebe eluhlaza eluhlaza: 1
- 1 iqabunga elikhulu lombala: 1
- 4 oz. (I-¼ pound) chard eluhlaza: 2
- ½ inkomishi yokupheka okuphekwe: 2
Izinzuzo zezeMpilo
Imifino eluhlaza njenge-chard imane igcwele ubuhle bokudla okunomsoco. I-Chard iyimithombo emihle kakhulu ye-fiber, i-vitamin K (iqabunga elikhulu eli-1 linama-4 okudingekayo nsuku zonke!), I-vitamin A, i-vitamin C, i-iron, i-potassium, i-magnesium ne-manganese.
Umthombo omuhle kakhulu wevithamini E nethusi, nomthombo omuhle we- choline , i-calcium, ne-riboflavin.
Ama-Recipes-I-Carb Recipes namacebiso
Ngaphezu kokupheka okubiza ngokuqondile i-chard, ingasetshenziswa njengendlela esikhundleni sesipinashi ezincwadini zokupheka eziningi.
- Indlela Yokupheka Imifino : Funda izindlela ezahlukene zokupheka izinhlobo ezahlukene zemifino bese uthola amathiphu ekuhlanza, ekugcineni, nase-flavour.
- I-Soup Rainbow : Isosi yemifino ihlanganisa ubuningi bemifino ukukunika uhla olubanzi lwamavithamini nezinzuzo zezempilo. Inyama ingafakwa isobho se-heartier.
> Imithombo:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Okubhekiselele ku-Standard Reference, Release 21.