Kale haisi Superfood yaunofunga

Zvemukati

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Kale inogona kunge isingave mambo kana zvasvika kune masimba ezvekudya zvemashizha emashizha, chidzidzo chitsva chinoshuma.

Vatsvagiri vemuWilliam Patterson University kuNew Jersey vakaongorora mhando makumi mana nenomwe dzezvigadzirwa gumi nemanomwe zvakakosha-potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, uye mavitamini A, B6, B12, C, D, E, uye K-akabva avaisa pachinzvimbo kubva pa "Nutrition Density Scores."

Kunyange hazvo runyorwa rwacho rwese rwuchinakidza, chakatishamisa ndechekuti mamaki emashizha emashizha akasiyana siyana achienzaniswa.

• Watercress: 100.00
• Chinese kabichi: 91.99
• Chard: 89.27
• Beet green: 87.08
• Sipinachi: 86.43
• Letisi yeshizha: 70.73
• Romaine lettuce: 63.48
• Collard girini: 62.49
• Turnip girini: 62.12
• Mustard girini: 61.39
• Kupera: 60.44
• Kale: 49.07
• Dandelion girini: 46.34
• Arugula: 37.65
• Iceberg lettuce: 18.28

Munyika sei romaine anokunda kare? Heather Mangieri, RD, nyanzvi yezvokudya muPittsburgh uye mutauriri weChikemy of Nutrition uye Dietetics, anoti rudzi urwu rwekunzvimbo harutaure nyaya yese.

Rondedzero yacho yakaverengerwa zvichibva pane zvinovaka muviri pacalori, saka Nutrient Density Score ye49 zvinoreva kuti unogona kuwana ingangoita 49 muzana yekukosha kwako kwezuva nezuva kune izvo gumi nenomwe zvinovaka mu100 makoriyumu echikafu, anotsanangura. Uye mimwe miriwo yakaderera mumacalori kupfuura mamwe, anowedzera.

Semuenzaniso, watercress ine macalorie mana chete pamukombe, nepo kare ine makumi matatu nematatu. , "anodaro Mangieri.

Kutarisa kune zvinovaka muviri nekushumira saizi inopa pfungwa iri nani yezvaungave uchidya. Case in point: Imwe kapu yewatercress yakachekwa ine 0.2g fiber, 41mg calcium, uye 112mg potassium.Imwe kapu yekare yakagurwa, kune rimwe divi, ine 2.4g fiber, 100mg calcium, uye 239mg potasium. Winner? Zvakanaka ol 'kare.

Kana iri mutsauko wekoriori pakati pekare uye watercress, hazvifanirwe kuve nebasa, kunyangwe kune vanhu vanoona huremu hwavo, anodaro Mangieri. "Kunaka miriwo yese yakaderera macalorie kana ichienzaniswa nezvimwe zvekudya zvatiri kudya, uye ruzhinji rwedu runoda zvimwe zvacho, kwete zvishoma."

Pakazara Mangieri anoti izvo zvakasiyana-siyana ichiri nzira yakanakisa yekuenda pakusarudza magidhi ako ezuva nezuva, uye kuti isu tinofanirwa kutora miriwo (nemimwe michero nemavheji) yatinofarira kudya. "Miti yakasvibira ine mashizha ichiri yakanaka uye izere nezvinovaka muviri," anodaro. "Asi pane kuomerera pane imwe chete, edza kubatanidza musanganiswa wezvitsva.

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