Kale’s Not the Superfood Ucinga

Umxholo

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U-Kale akanakuba yinkosi xa kufikwa kumandla esondlo emifuno enamagqabi, ingxelo entsha yokufunda.

Abaphandi kwiYunivesithi yaseWilliam Patterson eNew Jersey bahlalutya iintlobo ze-47 zemveliso kwi-17 izondlo ezibalulekileyo-i-potassium, i-fiber, iprotheni, i-calcium, isinyithi, i-thiamin, i-riboflavin, i-niacin, i-folate, i-zinc, kunye ne-vitamin A, B6, B12, C, D, E, kunye no-K-emva koko wababeka kwinqanaba labo ngokusekwe kwi "Scores Density Scores."

Ngelixa lonke uluhlu lunika umdla, into eyothusile yindlela amanqaku ahlukeneyo aluhlaza athelekiswe ngayo.

• I-Watercress: 100.00
• Ikhaphetshu yaseTshayina: 91.99
• Itshathi: 89.27
• Uhlaza kuhlaza: 87.08
• Isipinatshi: 86.43
• Iletisi yegqabi: 70.73
• Ilettuce yamaRomaine: 63.48
• Ikhola eluhlaza: 62.49
• Itheniphu eluhlaza: 62.12
• Luhlaza lwemostade: 61.39
• Endive: 60.44
• Ixesha: 49.07
• Dandelion eluhlaza: 46.34
• IArugula: 37.65
• Iletisi yeqhwa: 18.28

IRomaine idlula ikale njani kwihlabathi? UHeather Mangieri, RD, ingcali yezondlo ePittsburgh kunye nesithethi seAkhademi yeSondlo kunye neDietetics, uthi olu hlobo lwesikhundla aluxeli lonke ibali.

Uluhlu lubalwe ngokusekelwe kwizondlo ngekhalori nganye, ngoko ke iNqaku lokuNxinaniswa kweZondlo ze-49 lithetha ukuba unokufumana malunga neepesenti ze-49 zexabiso lakho lemihla ngemihla kwezo zondlo ze-17 kwi-100 yeekhalori zokutya, uyachaza. Kwaye eminye imifuno ineekhalori ezisezantsi kunezinye, wongeza.

Ngokomzekelo, i-watercress ineekhalori ezi-4 kuphela kwikomityi, ngelixa i-kale inama-33. , "utshilo uMangieri.

Ukujonga izakhamzimba ngokuhambisa ubungakanani kunika umbono ongcono wento onokuthi uyisebenzise. Kwimeko kwinqanaba: Ikomityi enye ye-watercress enqunqiweyo ine-0.2g fiber, i-calcium engama-41mg, kunye ne-112mg potassium.Ikomityi enye ye-kale ecoliweyo, kwelinye icala, ine-2.4g fiber, 100mg calcium, kunye ne-239mg potassium. Ophumeleleyo? Uhambe kakuhle.

Ngokubhekiselele kumahluko wekhalori phakathi kwe-kale kunye ne-watercress, akufanelekanga, nokuba abantu ababukele ubunzima babo, uMangieri uthi. "Kancinci yonke imifuno iphantsi kweekhalori xa kuthelekiswa nokunye ukutya esikutyayo, kwaye uninzi lwethu lufuna ngaphezulu, kungekhona ngaphantsi."

Ngokubanzi uMangieri uthi iindidi ngeyona ndlela isezona zilungileyo onokuzisebenzisa xa ukhetha imifuno yakho yemihla ngemihla, kwaye kufuneka sikhethe imifuno (kunye nezinye iziqhamo kunye nemifuno) esikonwabela ngokwenene ukuyitya. Uthi: “Uhlaza olunamagqabi amnyama lusalungile kwaye lugcwele izondlo,” utshilo. "Kodwa endaweni yokubambelela kwinto enye, zama ukudibanisa umxube wezinto ezintsha. Eyona nto ingcono kukuba, ngokwenene awukwazi ukungahambi kakuhle kuyo nayiphi na kuzo."

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