Lihlahisoa tse nang le letlalo tse nang le letlalo, li lekaneng ho tšoaroa e le karolo e ikhethang e arohaneng ka ho feletseng le likarolo tse tala tse makhasi. "Swiss" chard (ha ba e bitse hore Switzerland, ka tsela) e na le letsoai le lekaneng la letsoai leo le sa hlokeng le letsoai la thollo hore le fihle ka lacto fermentation . Sohle seo u se hlokang ke metsi le chard.
U ka sebelisa leha e le efe e fapaneng ea ho kopa recipe ena. Lerako la mookoli, o nang le likhahla tsa makhasi a mangata a mangata, le etsa monate o motle haholo, empa lebala le tšoeu le letšoa le hantle. Ha ho le joalo, li-beet li na le mefuta e le 'ngoe e kang chard, kahoo haeba u na le meroho ea beet, ikutloe u lokolohile ho sebelisa likhahla tsa makhasi ka mokhoa ona.
Sebelisa likhahla tse entsoeng ka letsoai e le lijo tse monate tsa salate, ka tlhaho li ruile li-probiotics tse phetseng hantle, kapa li li ekelle ho li-soups le casseroles.
Seo U tla se Hloka
- 1 sehlopha sa Swiss chard (leha e le efe e fapaneng)
- Likotlolo tse peli metsi (a tlhotliloeng kapa a sa chlorinated)
Kamoo U ka e Etsang
- Hlatsoa mocheso. Kenya likarolo tse tala, tse nang le makhasi a makhasi a makhasi a maholo le mahareng. Suthela meroho e makhasi bakeng sa kemiso e 'ngoe.
- Ho kopa chard e hlaha ka hare ho 1/2 ho ea ho 1-inch likotoana. Beha likotoana ka nkho ea khalase e hloekileng (ha ho hlokahale ho senya nkho bakeng sa risepe ena, empa e lokela ho hloeka ka hloko).
- Tšela metsi a se nang chlorinate holim'a likotoana tsa chard. Matla a mangata a mangata a mmpala a chlorinated, 'me chlorination e ka thibela ho belisoa ka katleho. Ho tlosa chlorine, u ka hloekisa metsi, kapa ua e tlohela bosiung bo bong ka sejana se seholo-ngata joaloka pitsa - chlorine e tla fetoha mouoane nakong ea lihora tse 12 ho ea ho tse 24.
- Tlatsa nkho ho ea holimo, ebe u itšoara ka sekhahla sekoahelong. Sekoahelo se tla boloka likotoana tsa chard tse tebisitsoeng ka metsi. Beha nkho ka poleiti e nyenyane e tla tšoara ho phalla ho ka etsoang nakong ea ho belisoa. Tlohela mocheso oa kamora lihora tse 24.
- Tlosa sekwahelo 'me u hlahlobe lipontšo tsa ho belisoa. U ka bona li-bubble tse ling holimo, mme chard e lokela ho qala ho ba monko o monate, o monate o monate (nahana ka bonolo haholo sauerkraut). Haeba ho se na matšoao a ho belisoa, tlosa sekoahelo ebe u ema lihora tse ling tse 24. Lula u hlahloba hanngoe ka letsatsi, u eketsa metsi a se nang chlorinate ha ho hlokahala hore u boloke nkho e tle.
Tlhokomeliso: Tse ling tsa likarolo tsa chard li ka 'na tsa fifala hanyenyane, haholo-holo tse ka holimo ho nkho. Sena ha se ama tatso ea sona.
Kamora 'matsatsi a 1 ho ea ho a 4, fetisetsa nkho ho sehatsetsi ho fokotsa ho belisa. Moriana o tlotsitsoeng o tla boloka, o tle ka sehatsetsing, bonyane likhoeli tse 6, empa o ka ja ka hare ho likhoeli tse tharo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Li-carbohydrate | 0 g |
| Fiber Fiber | 0 g |
| Liprotheine | 0 g |