The Complete Guide to Leafy Greens (Kupatula Sipinachi ndi Kale)

Zamkati

• Dandelion
• Beet amadyera
• Mitengo ya Turnip
• Arugula
• Mapulogalamu onse pa intaneti
• Swiss Chard
• Mustard Greens
• Wachiroma
• Kabichi
• Masewera
• Mesclun
• Radicchio
• Watercress
• Bok Choy
• Butterhead
• Momwe Mungapangire Mitengo Yanu Yobiriwira Kuwala
• Onjezerani Mkwiyo Wawo
• Sewerani Ndi Kapangidwe
• Sinthani Kutentha
• Idyani Nthiti
• Pangani Kusakaniza Kwanu
• Osapitilira muyeso
• Onaninso za

Zachidziwikire, mbale ya kale ndi sipinachi imatha kupereka mavitamini ndi michere yambiri modabwitsa, koma mundawo udadzaza masamba obiriwira ambiri omwe akungoyembekezera kuti muwayese. Kuchokera ku arugula zokometsera ndi dandelion yapadziko lapansi mpaka pazosankha zabwino kwambiri zokometsera ngati makola ndi Swiss chard, pali zosankha zambiri zoti muponye mu saladi yanu yotsatira, mbale ya pasitala, kapena mbale ya veggie. (FTR, pali magulu osiyanasiyana mitundu wa kale, nayenso.)

Onani mndandanda wa masamba obiriwira (kupatula sipinachi ndi kale) pansipa, komanso momwe mungawagwiritsire ntchito kuti mukhale ndi thanzi komanso thanzi labwino.

Dandelion

Eya, ndiko kulondola, mutha kudya masamba obiriwira kuchokera ku namsongole wokongola, ndipo amadzaza ndi thanzi labwino. "Dandelion ndi gwero lolemera la fiber ndi vitamini A, C, K, ndi B," akutero katswiri wazakudya wa ku New York Lisa Moskovitz. Maluwa owawawa ndi okoma kwambiri mumsuzi wokoma mtima komanso masaladi ogwa. (Dziwani zambiri za chifukwa chake ma Dandelions (Muzu, Masamba, ndi Onse) Ayenera Kuwonetsedwa Kwambiri.)

Beet amadyera

"Ngakhale kuti siotsekemera ngati babu wa beet, masamba a beet akadali ndi zakudya zopatsa thanzi kuphatikiza vitamini C, vitamini A, mpaka magalamu anayi azakhuta m'mimba pa chikho chilichonse," akutero a Moskovitz. Sautée masamba a beet monga momwe mungachitire sipinachi kapena kale, ndi adyo watsopano ndi mafuta a azitona. Kapena yesani imodzi mwamaphikidwe 10 a Beet Greens Maphikidwe.

Mitengo ya Turnip

Monga beets, turnips ndi abwino kuposa mizu yawo. Amadyera modzaza ndi vitamini A ndi calcium, ndipo chikho chimodzi chophika cha masamba a turnip chili ndi ma calories 29 okha. Ndizabwino kwambiri ngati "tchipisi" chophika-kungoponya ndi maolivi pang'ono ndi mchere ndikuphika pa 375 ° F kwa mphindi zinayi kapena zisanu.

Arugula

Palibe china chatsopano kuposa kuwonjezera kuwala, arugula wowawa pang'ono ku Chinsinsi. "Kubiriwira kwa Mediterranean kumeneku kumapereka matani a michere yofanana ndi masamba ena ambiri a masamba, kuphatikiza vitamini A, C, ndi K," akutero a Moskovitz. Kukoma kwapadera kwa Arugula kumapangitsa kuti mbale iliyonse ikhale yosavuta. Yesani masamba obiriwira ndi tomato wonyezimira ndi tomato. Zimapangitsanso kuphika kwakukulu kwa pizza. (Dumphani kutumiza: Yesani Ma Pizza 10 Athanzi Awa Oti Mupange Kunyumba.)

Mapulogalamu onse pa intaneti

Zakudya zokometsera za Kum'mwerazi zimakhala ndi mavitamini A, C, ndi K-zonse zofunika kuti mtima wanu ukhale wathanzi-ndipo mu kapu imodzi yophikidwa ya makola, mumapeza ma gramu 7 a fiber ndi ma calories 63 okha. Idyani mkate ndikugwiritsa ntchito masamba obiriwira obiriwira kuti mukulungire burger wanu womwe mumakonda - ndi njira ina yotsika kwambiri, akutero Moskovitz.

Swiss Chard

Swiss chard ndi yowutsa mudyo kuposa masamba ena obiriwira komanso ochepera kuposa red chard. Wodzazidwa ndi ma antioxidants ndi mavitamini A, C, ndi K, wobiriwira wobiriwirawa amalimbitsa thanzi la mafupa ndi mtima, ndikumanga chitetezo champhamvu chamthupi. Sakanizani mu smoothie yomwe mumakonda kwambiri kapena kuwaza ndi kuponyera ndi azungu azungu kuti mudye chakudya cham'mawa. (Maganizo enanso a smoothie ndi ati? Onani Ma Green Green 10 Kuti Muonjezere ku Smoothies ndi Juisi.)

Mustard Greens

Masamba obiriwira a mpiru amatha kukhala owawa pang'ono, koma ndi gwero lalikulu la fiber, mavitamini A ndi C, potaziyamu, calcium, ndi vitamini K. Kuti muchepetse kununkhira kwake, tenthetsani masamba obiriwira ndikusakaniza ndi chikho chimodzi cha ricotta. Kenako, phikani chisakanizocho pa 425 ° F kwa mphindi 12 — mudzakhala ndi choviikidwa chabwino, chotenthetsa bwino kwambiri kuposa chilichonse chomwe mungapeze pamsika.

Wachiroma

Mawotchi achiroma achikale pamakilogalamu 8 okha pa chikho chimodzi koma amapitilizabe kuchuluka kwa mavitamini A, C, ndi K, malinga ndi Moskovitz. Kongoletsani #saddesksalad yanu ndi Ma Hacks Athanzi awa a Saladi Yankhomaliro Yamasana.

Kabichi

Pokhala ndi zoperewera zopitilira 25 pa chikho, mavitamini ambiri, komanso gwero labwino la mankhwala olimbana ndi khansa, Moskovitz akuti kabichi ikuyenera kuyang'ananso kwina. Yesani kabichi wobiriwira (kapena wofiira!) kapena mukhoza kupanga sauerkraut yanu.

Masewera

Letesi ya Iceberg makamaka ndimadzi ndipo ilibe zakudya zambiri, atero a Moskovitz. Komabe, madzi oundana amakhala opanda kalori, zomwe zimapangitsa kukhala njira yabwino mu saladi ngati mukufuna kugwiritsa ntchito mafuta onenepa kwambiri monga cheddar tchizi kapena walnuts koma mukufuna kupewa kuchuluka kwa kalori.

Mesclun

Mesclun, kusakaniza kwa masamba obiriwira pang'ono, amakhala ndi ma calories ochepa koma ali ndi michere yambiri, kuphatikiza chitsulo ndi calcium. Yesetsani kusinthanitsa ndi romaine ngati bedi la saladi yotsatira ndikuponya tomato wamatcheri watsopano ndi mbewu za mpendadzuwa kuti mudye nkhomaliro yokhutiritsa.

Radicchio

Masamba ofiira owawa koma okoma ali ndi ma calories 9 okha pa kapu imodzi koma ali ndi antioxidants, komanso iron ndi magnesium. Dulani kuti muike mu saladi, kapena gwiritsani ntchito masamba odzaza kuti mupange "mabwato" a tchizi kapena ma dips opepuka. Ngakhale zili bwino, tsitsani masamba onse kuti muchepetse kulimba mtima pang'ono. (Onani Momwe Mungadyere: Radicchio.)

Watercress

Mtedza wobiriwirawu wobiriwira bwino umapezanso nitrate wabwino kwambiri, womwe ungachepetse kuthamanga kwa magazi ndipo mwina ungawongolere maseŵera."Watercress imawerengedwa kuti ndi chakudya chabwino kwambiri pazabwino zake zonse, kuphatikizapo kulimbana ndi khansa ndi matenda ena ofooketsa," akutero a Moskovitz. Madzi otsekemera atsopano amatha kulowa msuzi wa phwetekere kapena njira yomwe mumakonda kwambiri pesto-ingodulani masamba musanasakanize.

Bok Choy

Mitundu ya kabichi iyi yaku Asia ndiyabwino kuposa abale ake ofiira kapena obiriwira. Kuphatikiza apo, imathandizidwa ndi mavitamini A ndi C, komanso calcium ndi iron. Yesani masamba obiriwirawa ndi owotchera kapena osakaniza ndi mafuta ndi soya.

Butterhead

Mtundu wa letesi umakhala wodziwika bwino komanso wamafuta ochepa, koma osapatsa thanzi, atero a Moskovitz. Letesi ya mutu wa batala wokoma ndi gwero labwino la ma antioxidants komanso phosphorous yomanga mafupa. Chifukwa cha masamba ake obiriwira, owoneka bwino, masamba obiriwirawa amapangira buledi m'malo mwa masamba ndi masangweji.

Momwe Mungapangire Mitengo Yanu Yobiriwira Kuwala

Kodi chinsinsi chopangira masamba obiriwira omwe ali pamndandandawu kukhala abwino? Achitireni (aka kukoma ndi kuwakonzekeretsa) moyenera. Umu ndi momwe.

Onjezerani Mkwiyo Wawo

Masamba obiriwira, monga arugula, endive, radicchio, mizuna, watercress, ndi dandelion, amawonjezera kuluma kolimba ku mbale. "Chofunika ndikuphatikiza ndi zosakaniza zomwe zimakhala zolimba komanso zomwe zimachepetsanso kuwawa kwawo," akutero Joshua McFadden, wophika komanso mwini wa Ava Gene's ndi Cicoria ku Portland, Oregon, komanso wolemba Nyengo zisanu ndi chimodzi: Njira Yatsopano Ndi Masamba. Pitani ku zakudya zomwe zili ndi zotsekemera, monga viniga wosasa, kapena zonona, monga tchizi. Yesani saladi wowawa wa Kaisara: "Mavalidwe olemera, anchovies amchere, ndi mafuta a tchizi amaphatikizana bwino ndikuluma kwa amadyera," akutero McFadden. Kapena “char amasiya mu poto yokhala ndi saba, manyuchi a ku Italy, kapena vinyo wosasa wochepetsedwa ndi tchizi wakuthwa.” (Yesetsani kugwiritsa ntchito imodzi mwa tchizi chokoma-chokoma-chokoma.)

Sewerani Ndi Kapangidwe

Pawiri yophika amadyera ndi masamba atsopano kuti apange zofewa komanso zosavuta. "Ndimakonda kuphika kale mu poto kwa mphindi 10 ndikuwonjezera kale kale, ndikusiya kuti ziphike pang'ono, pafupifupi mphindi imodzi kapena kuposerapo," akutero McFadden. "Izi zimangowonjezera chisangalalo komanso chisangalalo."

Sinthani Kutentha

Kale, Swiss chard, ndi masamba a beet ndi radish ali ndi mtima wokwanira kuti atenge zonunkhira. Zisungunuke mofulumira pa kutentha kwakukulu ndi adyo, chiles, mafuta a azitona, ndi madzi a mandimu, akutero McFadden.

Idyani Nthiti

Mukamakonzekera chard, kale, ndi masamba a beet, musataye mizere yolimba yapakatikati. Zimakhala zangwiro komanso zimawonjezera zokoma. “Dulani nthitiyo kuchoka pamasambawo ndi kuwadula. Pakani kaphikidwe koyamba ndi maolivi, adyo, ndi chiles kuti azitha kufewetsa, kenako onjezerani masamba, ”akutero McFadden. (Zokhudzana: Masaladi Aakulu Oyenera Chakudya Chamadzulo Chakudya Chakudya Chakudya Chokwanira)

Pangani Kusakaniza Kwanu

Lembani zinthu zomwe zili m'matumbawo. M'malo mwake, gwirani masamba amasamba osiyanasiyana pamsika. Sakanizani zosakaniza, mawonekedwe, ndi mitundu. Mwachitsanzo, phatikizani mesclun ndi tinthu tating'ono ta nandolo ndi zobiriwira zobiriwira ngati radicchio. Kenako, onjezerani zitsamba, monga basil, timbewu tonunkhira, ndi parsley, komanso masamba ena a udzu winawake, womwe umapatsa mbale yanu chisangalalo chatsopano.

Osapitilira muyeso

Masamba anu onse omwe amafunika masamba ndi viniga wosasa ndi mafuta omwe amathira masamba kuti adutsemo, akutero McFadden. Ikani masamba mu mbale yayikulu yokhala ndi malo ambiri oti muwaponye. Pepani pang'ono mu viniga wosasa kapena madzi a mandimu ndi dzanja limodzi (McFadden amakonda magaladi a Katz), ndikuponya masamba ndi dzanja linalo. Osawanyowetsa. Kuluma mu tsamba - liyenera kulawa mwatsopano komanso acidic. Nyengo ndi mchere ndi tsabola. Lawani kachiwiri. Thirani mafuta a maolivi osapitirira msinkhu, ndikuponyerani kuti muvale bwino. (Ngati mukusowa chiweto chanu, yesani chimodzi mwazovalazi m'malo mwake.)

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