Wannan tsari ne mai sauƙi na rage cin abinci don aiwatarwa. yi Zai taimake ka ka rasa waɗannan ƙarin fam ɗin da ke damun ka sosai. Yana da wani abinci dangane da farko a kan ci na Chard TartIdan kun yi shi sosai zai ba ku damar rage kiba a kusa 2 kilo a cikin kwanaki 10la'akari da cewa kowace halitta ta amsa daban-daban.
Domin shigar da wannan tsarin abinci a aikace kuna buƙatar samun a lafiya halin da ake ciki, sha kamar yadda zai yiwu ruwa Idan zai yiwu, shirya chard tart kullum. haske, dandana infusions ɗinku tare da kayan zaki da kakar shirye-shiryenku da gishiri mai matsakaiciganye da ɗan ƙaramin adadin man zaitun.
Amfanin chard
Chard kayan lambu ne low kalori kuma mai arziki a cikin fiber, manufa don inganta satiety da kuma taimakawa wajen sarrafawa ci. Yana samar da micronutrients kamar bitamin A (kula da fata da hangen nesa) da folic acid (samuwar kwayoyin jajayen jini), ban da haka baƙin ƙarfe, potassium y magnesioma'adanai masu mahimmanci don aikin yau da kullum.
Har ila yau yana dauke da antioxidants kamar lutein da kuma hakanarwarmasu alaka da lafiyar ido, da mahadi masu iyawa anti-mai kumburiBayanan sinadirai masu gina jiki ya sa ya zama tushen lafiya ga pies, omelets, soyayyen soya da miya.
Yadda da abin da za a dafa tare da chard
Swiss chard yana da yawa sosai: ana iya cinye shi danye a cikin bakin ciki tube (a cikin salads), sauté da tafarnuwa, in tortilla, kek, empanadas, numfashimiya ko aiki da su tukwici (haƙarƙari) a matsayin babban sinadari. Don shirye-shiryen haske, ba da fifikon dabaru irin su gasa, dafaffen kayan lambu da kuma gajerun soyuwa tare da mai kadan.
Shawarwari masu taimako: blanch ganye na minti 1-2 don rage girma da haushi, magudana sosai don kauce wa ruwa mai yawa a cikin cikawa, inganta dandano tare da goroPepper, lemun tsami zest, ko sabo ne ganye; kuma idan kuna amfani da kullu, zaɓi lafiya hade ko kuma na gida da mai kadan.
Recipes tare da chard
Easter kek girke-girke
Classic version tare da chard (ko alayyafo), kwai Wholemeal a tsakiya da kuma rage-mai ɓawon burodi. Dadi da goro da barkono. Gasa har sai launin ruwan zinari.
Recipe ga chard stalks
A wanke a yanka ciyawar chard, a barke su a gasa su sabo ne cuku Ƙananan mai da ganye. Suna cika kuma sosai low kalori.
Swiss Chard omelet Recipe
Sauté chard tare da albasa, haɗuwa da kwai (amfani da ƙari) bayyanannu (kwai yolks) da kuma saita a cikin kwanon rufi mara sanda.
Sautéed Swiss chard girke-girke
Saurin soya tare da tafarnuwa da taɓawa man zaitunƘarshe da lemun tsami da barkono don rakiyar haske.
Swiss chard tart girke-girke
Ciko na chard, albasa da sabo ne cuku Haske. Yi wasa tare da goroGasa a 180-200 ° C har sai kullu ya zama launin ruwan kasa.
Swiss chard empanada girke-girke
Cike kama da na kek, an raba shi cikin ƙananan fayafai. Gasa don zaɓi ɗaya yi da kuma sarrafa calorie, kamar yadda a cikin wannan Swiss chard empanada girke-girke.
Swiss Chard souffle girke-girke
Chard puree tushe tare da bulala fata kwai ga sakamakon iska kuma mara nauyi.
Girke-girke na kiyaye chard stalks
Gasa, magudana sosai kuma adana a cikin kwalba tare da vinegarRuwa da kayan yaji. Da amfani ga haske gefen jita-jita.
Girke-girke na asali don haske chard tart
Sinadaran (Yi hidima 4-6): sabo ne chard, albasa 1, karas 1, qwai 2 + 1-2 bayyanannu, 100 g na sabo ne cuku rage mai, 1 tbsp na man zaitungishiri, barkono da goroBakin ciki kullu (nama ko na gida da ɗan kitse).
- Sauté albasa da karas a cikin mai; ƙara yankakken chard har sai an dahu. taushiYi sanyi kuma a zubar da kyau.
- Haɗa tare da kwai, farar kwai, cubed cubed da kayan yaji. Sanya a cikin wani nau'in irin kek.
- Gasa a 180-200 ºC Gasa na ~ 30 mintuna, har sai kullu ya zama launin ruwan zinari; toka da tsinken hakori, idan ya fito bushe, ya shirya.
Bambance-bambancen: alayyafo da sigar vegan
La alayyafo Yana da nau'i-nau'i da kyau tare da Swiss chard kuma yana samar da antioxidants waɗanda ke taimakawa kare kwayoyin halitta da lafiyar ido. Har ila yau, ya ƙunshi folate da ma'adanai waɗanda ke taimakawa ga rayuwa gaba ɗaya. na jijiyoyin jiniKuna iya shirya alayyahu mai gauraya da chard tart ta amfani da matakai iri ɗaya ko gwada wani. haske kabewa kek.
Don zaɓi vegan, maye gurbin kwai da mashed dankali tofu, gel ta flax ko masara da ruwa; amfani da kullu da cuku mai cin ganyayyakiWani ra'ayi shi ne yin tsaka-tsaki berenjena gasassun gasasshen ƙwai maimakon dafaffen kwai.
Misali na menu na yau da kullun
Breakfast: 1 jiko (shayi, kofi ko mate cocido) da yoghurt skimmed 1 ko ƙananan 'ya'yan itace 2 ko ƙwanƙolin tebur 2 masu haske suna yada tare da jam ko cuku mai haske.
Abincin rana: 2 sassa na chard tart, 1 kwai mai tauri da kuma kashi 1 na gelatin haske.
Abun ciye-ciye: 1 jiko (shayi, kofi ko mate cocido) da yoghurt skimmed 1 ko ƙananan 'ya'yan itace 2 ko ƙwanƙolin tebur 2 masu haske suna yada tare da jam ko cuku mai haske.
Abincin dare: 2 sassa na chard tart, 2 yanka naman alade da 2 kofuna na haske broth.
Kafin kwanciya barci: 1 shayi na ganye da/ko ƴaƴan itace 1 ko mashaya hatsi mai haske 1.
Tare da hydration mai dacewa, shiri mai dadi na gaske haske da sarrafa sashi, wannan dabarar mai da hankali kan chard na iya taimaka muku rasa nauyi a cikin hanya mai amfani, tattalin arziki da dadi, yayin da yake kiyaye matakan satiety da abubuwan gina jiki na yau da kullum.