Kale's Sindi Superfood Mukuganiza

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Kale sangakhale mfumu pankhani yazakudya zamasamba obiriwira, kafukufuku watsopano.

Ofufuza pa Yunivesite ya William Patterson ku New Jersey adasanthula mitundu 47 yazinthu zopangira 17 zofunikira potaziyamu, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, ndi mavitamini A, B6, B12, C, D, E, ndi K-kenako adawawerengera potengera "Nutrition Density Scores."

Ngakhale mndandanda wonsewo ndi wosangalatsa, chomwe chidatidabwitsa ndi momwe masamba amadyera amafananizira.

• Watercress: 100.00
• Kabichi waku China: 91.99
• Mtundu: 89.27
• Beet wobiriwira: 87.08
• Sipinachi: 86.43
• Letesi ya masamba: 70.73
• Letesi wa Romaine: 63.48
• Mtundu wobiriwira: 62.49
• Turnip wobiriwira: 62.12
• Msuzi wobiriwira: 61.39
• Mapeto: 60.44
• Kale: 49.07
• Dandelion wobiriwira: 46.34
• Arugula: 37.65
• Letesi ya Iceberg: 18.28

Kodi romaine amapambana bwanji padziko lapansi? A Heather Mangieri, RD, katswiri wazakudya ku Pittsburgh komanso mneneri wa Academy of Nutrition and Dietetics, akuti mtunduwu sulongosola zonse.

Mndandandawu udawerengedwa kutengera zakudya pazakudya pa calorie, kotero kuti Nutrient Density Score ya 49 imatanthauza kuti mutha kupeza pafupifupi 49 peresenti ya mtengo wanu watsiku ndi tsiku pazakudya 17 muzakudya zopatsa mphamvu 100, akufotokoza. Ndipo masamba ena ali ndi ma calories ochepa kuposa ena, akuwonjezera.

Mwachitsanzo, watercress ili ndi makilogalamu 4 okha a kapu, pomwe kale ili ndi 33. "Muyenera kudya madzi ochulukirapo kuti mupeze ma calorie ofanana - chifukwa chake zakudya zomwezo - monga potengera kale ," akutero Mangieri.

Kuyang'ana zakudya popereka kukula kumapereka lingaliro labwinoko la zomwe mungakhale mukudya. Mwachitsanzo: Chikho chimodzi cha watercress chodulidwa chimakhala ndi 0.2g fiber, 41mg calcium, ndi 112mg potaziyamu.Chikho chimodzi cha kale chodulidwa, komano, chimakhala ndi 2.4g fiber, 100mg calcium, ndi 239mg potaziyamu. Wopambana? Zabwino kale.

Ponena za kusiyana kwa kalori pakati pa kale ndi watercress, siziyenera kukhala zofunikira, ngakhale kwa anthu omwe akuwona kulemera kwawo, akutero Mangieri. "Zamasamba zonse ndizochepa kwambiri poyerekeza ndi zakudya zina zomwe tikudya, ndipo ambiri a ife timafunikira zambiri, osati zochepa."

Pafupifupi Mangieri akuti mitundu yosiyanasiyana ndiyo njira yabwino kwambiri yosankhira masamba anu a tsiku ndi tsiku, ndikuti tisankhe ndiwo zamasamba (ndi zipatso zina ndi ndiwo zamasamba) zomwe timakonda kudya. "Masamba obiriwira amdima akadali abwino komanso odzaza ndi michere," akutero. "Koma m'malo mongomangika ndi imodzi yokha, yesani kuphatikiza zatsopano. Gawo labwino kwambiri ndiloti, simungayende bwino ndi iliyonse ya izi."

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