Kale tsis yog Superfood Koj Xav

Zoo Siab

• Tshuaj xyuas rau

Kale yuav tsis yog huab tais thaum nws los txog rau lub zog noj zaub mov ntawm cov zaub ntsuab, txoj kev tshawb fawb tshiab qhia.

Cov kws tshawb fawb ntawm William Patterson University hauv New Jersey tau tshuaj xyuas 47 hom kev tsim khoom rau 17 yam khoom noj muaj txiaj ntsig zoo-potassium, fiber, protein, calcium, hlau, thiamin, riboflavin, niacin, folate, zinc, thiab vitamins A, B6, B12, C, D, E, thiab K-tom qab qeb lawv raws li lawv "Cov Khoom Noj Khoom Noj Density Cov Ntsiab Lus."

Thaum tag nrho cov npe yog qhov nthuav, dab tsi ua rau peb xav tsis thoob yog qhov ntau yam nplooj ntsuab cov qhab nia piv.

• PIB: 100.00
• Suav cabbage: 91.99
• Loj: 89.27
• Beet ntsuab: 87.08
• piv: 86.43
• Nplooj zaub xas lav: 70.73
• Romaine lettuce: 63.48
• Ntsuab ntsuab: 62.49
• Turnip ntsuab: 62.12
• 61.39 Nws
• Qhov siab: 60.44
• Loj: 49.07
• Dandelion ntsuab: 46.34
• Qhov siab: 37.65
• Iceberg lettuce: 18.28 Nws

Yuav ua li cas nyob rau hauv lub ntiaj teb no romaine outrank kale? Heather Mangieri, RD, kws noj zaub mov zoo hauv Pittsburgh thiab tus kws tshaj lij rau Academy of Nutrition thiab Dietetics, hais tias hom qeb duas no tsis qhia tag nrho zaj dab neeg.

Cov npe tau suav los ntawm cov khoom noj muaj txiaj ntsig ib calories, yog li Cov Khoom Noj Density Score ntawm 49 txhais tau tias koj tuaj yeem tau txais kwv yees li 49 feem pua ​​ntawm koj tus nqi niaj hnub rau cov 17 cov as -ham hauv 100 calories muaj nqis ntawm cov zaub mov, nws piav qhia. Thiab qee cov zaub qis hauv calories ntau dua li lwm yam, nws hais ntxiv.

Piv txwv li, watercress tsuas muaj 4 calorie ntau ntau ib khob, thaum kale muaj 33. "Koj yuav tsum tau noj ntau ntau watercress kom tau tib lub calories-thiab yog li ntawd tus nqi tib yam ntawm cov as-ham-raws li nyob rau hauv ib tug me me noj ntawm kale. ” hais tias Mangieri.

Saib ntawm cov as -ham los ntawm kev pabcuam me me muab lub tswv yim zoo me ntsis ntawm yam koj yuav siv tau. Cov ntaub ntawv nyob rau hauv taw tes: Ib khob khob ntawm cov kua txiv hmab txiv ntoo muaj 0.2g fiber, 41mg calcium, thiab 112mg potassium.Ib khob ntawm cov zaub qhwv, ntawm qhov tod tes, muaj 2.4g fiber, 100mg calcium, thiab 239mg potassium. Yeej? Nyob zoo os.

Raws li rau qhov sib txawv ntawm calories ntawm cov zaub thiab dej, nws yuav tsum tsis muaj teeb meem, tsis txawm rau cov tib neeg saib lawv qhov hnyav, Mangieri hais. "Zoo heev txhua yam zaub muaj calories tsawg piv rau lwm yam khoom noj uas peb noj, thiab peb feem coob xav tau ntau dua, tsis tsawg."

Zuag qhia tag nrho Mangieri hais tias ntau yam tseem yog txoj hauv kev zoo tshaj plaws thaum xaiv koj cov zaub ntsuab txhua hnub, thiab peb yuav tsum xaiv cov zaub ntsuab (thiab lwm yam txiv hmab txiv ntoo thiab veggies) uas peb nyiam noj. Nws hais tias "Cov nplooj ntsuab tsaus tseem zoo heev thiab ntim nrog cov as -ham," nws hais. "Tab sis tsis txhob ua raws li tsuas yog ib qho, sim suav nrog qhov sib xyaw tshiab. Qhov zoo tshaj plaws yog, koj tsis tuaj yeem ua yuam kev nrog ib qho ntawm lawv."

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