Kale ba Abincin da kuke Tunani bane

Wadatacce

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Wataƙila Kale ba zai zama sarki ba idan ya zo ga ƙarfin abinci mai gina jiki na ganye mai ganye, sabon rahoton rahoton.

Masu bincike a Jami'ar William Patterson da ke New Jersey sun yi nazari iri iri 47 don muhimman abubuwan gina jiki 17-potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, da bitamin A, B6, B12, C, D, E, da K-sannan suka sanya su bisa ga "Makikan Makin Gina Jiki."

Yayin da duk jerin abubuwan ke da ban sha'awa, abin da ya ba mu mamaki shi ne yadda aka kwatanta ƙimomin ganye daban -daban.

• Ruwan ruwa: 100.00
• Kabeji na China: 91.99
• Shafin: 89.27
• Ganyen kore: 87.08
• Alayyafo: 86.43
• Leaf leaf: 70.73
• Salatin Romaine: 63.48
• Shafin: 62.49
• Shafin: 62.12
• Ganyen mustard: 61.39
• Shafin: 60.44
• Shafin: 49.07
• Dandelion kore: 46.34
• Shafin: 37.65
• Iceberg letas: 18.28

Ta yaya a duniya romaine ta fi shan kabeji? Heather Mangieri, R.D., masanin abinci mai gina jiki a Pittsburgh kuma mai magana da yawun Cibiyar Gina Jiki da Abinci, ta ce irin wannan matsayi ba ya ba da labarin duka.

An ƙididdige lissafin gwargwadon abubuwan gina jiki a kowace kalori, don haka ƙima mai yawa na 49 yana nufin za ku iya samun kusan kashi 49 na ƙimar ku ta yau da kullun ga waɗancan kayan abinci 17 a cikin kalori 100 na darajar abinci, in ji ta. Kuma wasu kayan lambu suna da ƙarancin kalori fiye da wasu, in ji ta.

Misali, watercress yana da adadin kuzari 4 kawai a kofi, yayin da Kale yana da 33. "Dole ne ku ci ruwa mai yawa don samun adadin adadin kuzari-sabili da haka adadin adadin abubuwan gina jiki-kamar a cikin ƙaramin hidimar kale. , "in ji Mangieri.

Kallon abubuwan gina jiki ta hanyar yin hidimar girma yana ba da ɗan ɗan fahimtar abin da ƙila za ku ci. Halin da ake ciki: Kofi ɗaya na tsinken ruwa ya ƙunshi fiber 0.2g, alli 41mg, da potassium 112mg.Kofin yankakken Kale, a daya bangaren, yana da 2.4g fiber, 100mg calcium, da 239mg potassium. Nasara? Da kyau kale.

Dangane da bambance -bambancen kalori tsakanin kabeji da magarya, bai kamata ba, har ma ga mutanen da ke kallon nauyin su, in ji Mangieri. "Da kyau duk kayan lambu suna da ƙarancin kalori idan aka kwatanta da sauran abincin da muke ci, kuma yawancin mu na buƙatar yawancin su, ba ƙasa ba."

Gabaɗaya Mangieri ya ce iri -iri har yanzu shine mafi kyawun hanyar tafiya yayin zaɓar ganyen ku na yau da kullun, kuma yakamata mu ɗauki ganya (da sauran 'ya'yan itatuwa da kayan marmari) waɗanda a zahiri muke jin daɗin cin su. "Ganye masu duhu har yanzu suna da girma kuma suna cike da abubuwan gina jiki," in ji ta. "Amma maimakon tsayawa tare da guda ɗaya kawai, yi ƙoƙarin haɗa haɗuwar sababbi. Mafi kyawun sashi shine, da gaske ba za ku iya yin kuskure da ɗayansu ba."

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