Mafuta anocheka, mashizha akasvibirira anofanirwa kuonekwa sechinhu chakasiyana-siyana chinoparadzaniswa zvachose nemashizha emashizha mashizha. "Swiss" chard (havatauri kuti muSwitzerland, nenzira) ine nheyo yakakwana yemasikirwo iyo haina kunyange inoda saline kuti iwane racto-fermentation . Zvose zvaunoda mvura uye chard.
Iwe unogona kushandisa chero zvakasiyana-siyana zvechirongwa chesepeji iyi. Rainbow chard, ine mashizha ayo akawanda ane mavara akawanda, inoita kunyanya kunakira, asi mutsvuku-wakagadzirirwa chard wakanaka, zvakare. Nenzira, mabheti ndiwo maitiro akafanana neye chard, saka kana iwe une boka rebeet yemiti, inzwa wakasununguka kushandisa mapepa emashizha mumutsara uyu.
Shandisa yakafuridzirwa chard stems sechinhu chinonaka chesadiro inoshandiswa, inowanzopfuma mune maitiro anonzi probiotics, kana kuwedzera kune zvesupu uye casseroles.
Zvamunoda
- 1 bunch Swiss chard (chero zvakasiyana)
- 2 makapu mvura (yakasvibiswa kana isiri-chlorinated)
Nzira Yokuita Izvo
- Shambai chard. Gurai ruvara, ruvara rwemashizha kubva kumashizha emashizha akaoma uye midribs. Gadzira magidhi mashizha kune imwe kero.
- Chop the chard inowanikwa mu2 1/2 kusvika ku-1-inch pieces. Isa zvidimbu mumvura yakachena gorosi ( hazvidi kudikira chirongo ichi chikafu, asi chinofanira kunge chakanyatsocheneswa).
- Dururirai mvura isiri-chlorinated pamusoro pezvidimbu zve chard. Mazhinji emasipotendi emapopu emvura anoputirwa, uye kukorodzwa kunogona kudzivirira kubudirira kunobudirira. Kuti ubvise chlorine, unogona kuchenesa mvura, kana kungoisiya kunze kweusiku mumiti yakazara-mouthed yakafanana nehari - chlorine inoputika kunze kwemaawa 12 kusvika ku24.
- Zadza chirongo ichi kusvika kumusoro, uye uchisunungura pachivharo. Chifukidzo chichachengetedza zvidimbu zvakashongedzwa mumvura. Isa bhodhoro pane imwe tsanga iyo inobata kuputika kunogona kuitika panguva yekuvirisa. Siya pachitonho chemaawa makumi mana.
- Bvisa chifukidzo uye chengetera zviratidzo zvekuvirisa. Iwe unogona kuona mamwe mabhute kumusoro, uye chard inofanira kutanga kuva nechiedza, chinonaka kunhuwa kunhu (fungisisa kwazvo sauerkraut). Kana pasina zviratidzo zvekuvirisa, shandura chifukidzo uye omirira imwe maawa 24. Ramba uchitarisa kamwe chete pazuva, uwedzere mvura isiri chlorinated kana zvichidiwa kuchengetedza chirongo chakazara.
Cherechedza: Zvimwe zvezvidimbu zvinosvibisa zvingasvibira zvishoma, kunyanya izvo zviri pamusoro pehari. Izvi hazvibatsiri kuvhenekera kwavo.
Mushure memazuva mana - 4, shandisa chirongo chacho mufiriji kuti udzike zvishoma. Fermented chard icharamba ichiita firiji, kwemwedzi mitanhatu, asi inogona kudyiwa mukati memwedzi mitatu.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Protein | 0 g |