Kale maaha cunnada sare ee aad u malaynayso

Qanacsan

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Kale ma noqon karto boqor marka ay timaado awoodaha nafaqeynta ee cagaarka caleenta ah, warbixin cilmi baaris cusub.

Baarayaasha Jaamacadda William Patterson ee New Jersey waxay falanqeeyeen 47 nooc oo wax soo saar ah 17 nafaqo oo muhiim ah-potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, iyo fiitamiinnada A, B6, B12, C, D, E, iyo K-ka dibna waxay ku qiimeeyeen iyaga oo ku saleynaya “Dhibcaha Cufnaanta Nafaqada”.

In kasta oo liiska oo dhami yahay mid xiiso leh, waxa naga yaabiyay sida buundooyinka cagaarka caleenta ah ee kala duwan loo barbardhigay.

• Biyaha biyaha: 100.00
• Kaabashka Shiinaha: 91.99
• Awood: 89.27
• Beedka doogga: 87.08
• Spinach: 86.43
• Salaar caleen: 70.73
• Salaada Romaine: 63.48
• Cagaarka kore: 62.49
• Cagaar-baxsan: 62.12
• Mustard cagaaran: 61.39
• Dhammaad: 60.44
• Kale: 49.07
• Dandelion cagaaran: 46.34
• Arugula: 37.65
• Salaar Iceberg: 18.28

Sidee aduunka romaine uga sareysaa kale? Heather Mangieri, R.D., oo ku takhasusay nafaqada Pittsburgh ahna afhayeenka Akadeemiyada Nafaqada iyo Cuntada, ayaa sheegaysa in darajaynta noocan ahi aysan sheekada oo dhan sheegin.

Liiska waxaa lagu xisaabiyay iyadoo lagu saleynayo nafaqooyin halkii kaloori, sidaa darteed Dhibcaha Cufnaanta Nafaqada ee 49 micnaheedu waa inaad ka heli karto qiyaastii 49 boqolkiiba qiimahaaga maalinlaha ah 17 -ka nafaqo ee 100 kalori ee qiimaha cuntada leh, ayay sharraxday. Iyo khudaarta qaar ayaa kalooriyada ka hooseeya kuwa kale, ayay raacisay.

Tusaale ahaan, watercress waxay leedahay 4 kalori oo koob ah, halka kale uu leeyahay 33. , ”ayuu yiri Mangieri.

Markaad fiiriso nafaqooyinka adoo adeegsanaya cabbirka waxay siisaa xoogaa fikrad ka fiican waxaad dhab ahaantii cuni karto. Xaaladda dhibicda: Hal koob oo biyo ah oo la jarjaray ayaa ka kooban 0.2g fiber, 41mg calcium, iyo 112mg potassium.Hal koob oo kale oo la jarjaray, dhinaca kale, ayaa leh 2.4g fiber, 100mg calcium, iyo 239mg potassium. Guuleyste? Akhris fiican.

Marka laga hadlayo kala duwanaanta kalooriga ee u dhexeeya kale iyo biyo -mareenka, ma aha inay muhiim tahay, xitaa dadka daawanaya miisaankooda, ayuu yiri Mangieri. "Aad aad u qurux badan dhammaan khudaarta waxay ku yar yihiin kalooriyooyinka marka loo eego cuntooyinka kale ee aan cuneyno, inta badan oo naga mid ah waxay u baahan yihiin in ka badan, ma yara."

Guud ahaan Mangieri wuxuu leeyahay kala duwanaanshuhu wali waa habka ugu wanaagsan ee loo aadi karo marka la dooranayo cagaarkaaga maalinlaha ah, waana inaan soo qaadannaa cagaarka (iyo miraha kale iyo khudaarta) ee aan runtii ku raaxaysanno cunista. "Cagaarka caleenta madow weli waa weyn yahay waxaana ka buuxa nafaqooyin," ayay tiri. "Laakiin halkii aad ku dhegi lahayd hal kaliya, isku day inaad ku darto isku darka kuwa cusub. Qeybta ugu fiican ayaa ah, dhab ahaantii ma khaldami kartid midkoodna."

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