Kale, Beets, uye Swiss Chard: Three Easy Spinach Alternatives
Kukura mahedheni ekupinashira inokonzerwa nenyasha kune imwe nzvimbo inotonhorera-yekuchengeta munda. Asi sezvinoita mazhizha ezhizha kumativi ose, zvinhu zvose zvakanaka zvinofanira kusvika pakuguma.
Kana uri kutsvaga chimwe chinhu kuti chikure mushure mokunge sipinashi yako yakanamatira, miriwo mitatu inonaka inofanirwa kuedza. Uye heino bhonasi: inononoka kuvhara, kunyange mumamiriro ekunze anonyanya kupisa.
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Swiss Chard
Chard ishizha rine runyoro, pasiy flavor. Munharaunda yangu 6 minda, ndinoidyara zvakananga mubindu mushure mekupedzisira kwechando chechando, uye inoramba ichikura kusvikira tambo rekutsvaira chisati, pasina bhuti. Chinokosha chekuchengetedza ichi chirikukohwa mashizha ekunze, kusiya chikamu chemukati chechimiro chisina kumira. Mashizha matsva achaumbwa mukati, uye iwe uchava neropa rinogara riripo.
Mukuwedzera kumashizha, ayo anogona kudyiwa mbiriso kana kubikwa sepinashikiti, kushandiswa kwemaviraini-sakaita kunonaka zvakare.
C zvakaoma kwazvo mu vitamini A, nekombe imwe yemashizha akachekwa inouya mukati ma 200% yekurudziro yezuva nezuva. Mukuwedzera, chard yakakwirira mu vitamini C uye nedare.
Zvimwe zvinotapira zvakasiyana: 'Mwenje Yakachena,' 'Ruby Chard.'
Ona zvakawanda pamusoro pokuti ungakurira sei Swiss Chard mumunda wekurima uye zvimwe zvezvinhu zvatinoda.
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Beet
Kana iwe uchikura beet , unowana maviri-fer. Midzi, yega, inonaka uye inovaka muviri. Asi kana iwe ukakanda mashizha apo uri kugadzirira bheetti dzako, iwe uri kurasikirwa pane zvinofadza chaizvo. Beet magima zvakanyanya kwazvo mu vitamini A uye C, uye vane unhu hwakanaka, munyoro. Izvo zvinonaka zvinoshandiswa kana kuti zvinokonzerwa, uye mwana webheti mashizha anoshamisa anoshandiswa akakurika mu saladhi. Dyara mbeu shomanana masvondo mashomanana mukati mekukura kwegore kuitira kuti uve nekugara uchipa vana magini paruoko.
Zvinotyisa zvakasiyana-siyana: 'Detroit Dark Red,' 'Chiogga'
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Kale
Kare ndeimwe yevashandi vemajeredzi ayo chiremba wese anofarira kuti tichadya zvakawanda. Kunze kwekuve yakakura mu vitamini C, uye folate, kare yakanyanyawo mune iron, vitamin A, uye calcium. Vazhinji vedu tinoshamwaridzana kare nerima rakasvibirira, mavara-mapepa ari muchitoro. Ichokwadi, pane zvimwe zvakasiyana-siyana zvinonaka zvekare, uye zvinongonakidza sezvazvinonaka. Mhando mbiri dzakanaka dzekutarisa ndezve'Russia yeRussian, 'ine mavara akanaka, uye' Lacinato, 'iyo inoshamisa mabluish-mavara mashizha.
Kare inogona kudyiwa, inogadziriswa, kana kubikwa muzvimedu zvakasiyana siyana zvemasvini, mashizha, uye zvinopisa-fries. Inopera nguva yose mushure mekunge yakadyarwa kwemavhiki mashoma mushure mekupedzisira kwechando chezuva uye ichakura zvakananga kuburikidza nekuwa.