IKale’s Akuyona i-Superfood Ucabanga

-Delile

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U-Kale kungenzeka angabi yinkosi uma kukhulunywa ngamandla emsoco wemifino enamaqabunga, kubika isifundo esisha.

Abaphenyi baseWilliam Patterson University eNew Jersey bahlaziye izinhlobo ezingama-47 zomkhiqizo wezakhi ezibalulekile eziyi-17-i-potassium, i-fiber, amaprotheni, i-calcium, i-iron, i-thiamin, i-riboflavin, i-niacin, i-folate, i-zinc, namavithamini A, B6, B12, C, D, U-E, no-K-ke bababeka ohlwini ngokuya nge- "Nutrition Density Scores" yabo.

Yize lonke uhlu luthakazelisa, kodwa okusimangazile ukuthi izikolo zemifino ehlukahlukene ziqhathaniswa kanjani.

• I-Watercress: 100.00
• Iklabishi yaseShayina: 91.99
• Ishadi: 89.27
• Okuluhlaza okwenziwe ngo-beet: 87.08
• Isipinashi: 86.43
• I-lettuce yeqabunga: 70.73
• Ulethisi waseRomine: 63.48
• Oluhlaza okotshani: 62.49
• Luhlaza itheniphu: 62.12
• Luhlaza lwesinaphi: 61.39
• I-Endive: 60.44
• Usuku: 49.07
• I-Dandelion eluhlaza: 46.34
• I-Arugula: 37.65
• Uthisi we-Iceberg: 18.28

I-romaine idlula kanjani i-kale emhlabeni? UHeather Mangieri, R.D, isazi sokudla ePittsburgh futhi okhulumela i-Academy of Nutrition and Dietetics, uthi lolu hlobo lwesikhundla aluyitsheli yonke indaba.

Uhlu lubalwe ngokusekelwe kumsoco ngekhalori ngayinye, ngakho-ke i-Nutrient Density Score engu-49 isho ukuthi ungathola cishe amaphesenti angu-49 yenani lakho lansuku zonke ngalezo zakhi eziyi-17 ekudleni okungama-kilojoule ayi-100, uyachaza. Futhi eminye imifino inama-calories aphansi kuneminye, uyanezela.

Isibonelo, i-watercress inama-calories angu-4 kuphela inkomishi, kuyilapho i-kale inama-33. "Kuzodingeka udle i-watercress eningi kakhulu ukuze uthole inani elifanayo lama-calories-ngakho-ke lelo nani lelokhalori elifanayo-njengokuphakelwa okuncane kwe-kale. , "kusho uMangieri.

Ukubheka imisoco ngokuphakela usayizi kunikeza umbono ongcono kancane walokho ongase udle ngempela. Case in point: Inkomishi eyodwa ye-watercress eqoshiwe iqukethe u-0.2g fiber, 41mg calcium, ne-112mg potassium.Inkomishi eyodwa yama-kale aqoshiwe, ngakolunye uhlangothi, ine-2.4g fiber, 100mg calcium, ne-239mg potassium. Ophumelele? Kuhle ol 'kale.

Ngokuqondene nokwehluka kwekhalori phakathi kwe-kale ne-watercress, akufanele kube nendaba, ngisho nakubantu ababukele isisindo sabo, kusho uMangieri. "Cishe yonke imifino inama-kilojoule amancane uma kuqhathaniswa nokunye ukudla esikudlayo, futhi iningi lethu lidinga okunye, hhayi ngaphansi."

Sekukonke uMangieri uthi okuhlukahlukene kuseyindlela engcono kakhulu ongayisebenzisa lapho ukhetha imifino yakho yansuku zonke, nokuthi kufanele sithathe okuluhlaza (nezinye izithelo nemifino) esikuthanda ukukudla. "Imifino enamaqabunga amnyama isemihle futhi igcwele izakhamzimba," esho. "Kodwa esikhundleni sokunamathela kweyodwa nje, zama ukufaka inhlanganisela entsha. Ingxenye enhle kakhulu ukuthi, ngeke ungahambi kabi nganoma iyiphi yazo."

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