ʻAʻole ʻo Kale ka Superfood āu e manaʻo ai

Anter

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ʻAʻole paha he mōʻī ʻo Kale ke hiki mai i nā mana hānai o nā lau lau, kahi hōʻike noiʻi hou.

Ua kālailai nā kānaka noiʻi ma ke Kulanui ʻo William Patterson ma New Jersey i nā ʻano meaʻai he 47 no 17 mau meaʻai nui-potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, a me nā huaora A, B6, B12, C, D, Ua koho ʻo E, a ʻo K-iā lākou ma muli o kā lākou "Nutr Density Scores."

ʻOiai he mea hoihoi ka papa inoa holoʻokoʻa, ʻo ka mea kāhāhā iā mākou ʻo ka hoʻohālikelike ʻia ʻana o nā helu lau ʻōmaʻomaʻo like ʻole.

• ʻAiʻa: 100.00
• Kāpena Pākē: 91.99
• Chard: 89.27
• ʻŌmaʻomaʻo Beet: 87.08
• ʻōpae: 86.43
• Lau letus: 70.73
• Lettuce Romaine: 63.48
• ʻOmaomao Collard: 62.49
• ʻOmaomao Turnip: 62.12
• Māmā ʻōmaʻomaʻo: 61.39
• Ka hopena: 60.44
• Kale: 49.07
• ʻOmaomao Dandelion: 46.34
• ʻArugula: 37.65
• Lettuce Iceberg: 18.28

Pehea ka romaine ma mua o ke kale? Ua ʻōlelo ʻo Heather Mangieri, R.D., he mea ʻai meaʻai ma Pittsburgh a he waha ʻōlelo no ka Academy of Nutrition and Dietetics, ʻaʻole hōʻike kēia ʻano kūlana i ka moʻolelo holoʻokoʻa.

Ua helu ʻia ka papa inoa ma muli o nā meaola no kēlā me kēia calorie, no laila kahi Nutrient Density Score o 49 ʻo ia hoʻi hiki iā ʻoe ke loaʻa ma kahi o 49 pākēneka o kāu waiwai i kēlā me kēia lā no kēlā 17 mau huinaʻai ma 100 mau calorie o ka meaʻai, wehewehe ʻo ia. A ʻoi aku ka haʻahaʻa o nā mea kanu i nā calorie ma mua o nā mea ʻē aʻe, hoʻohui ʻo ia.

No ka laʻana, he 4 calories wale nō ka ʻeke wai i ke kīʻaha, ʻoiai he 33 ka kāle. ," wahi a Mangieri.

ʻO ka nānā ʻana i nā meaʻai ma ka nui o ka lawelawe ʻana e hāʻawi i kahi manaʻo maikaʻi aʻe o ka mea āu e ʻai ai. Nānā i ke kiko: Hoʻokahi kīʻaha o ka waipuna ʻokiʻoki i loaʻa ka 0.2g fiber, 41mg calcium, a me ka 112mg potassium.Hoʻokahi kīʻaha o ka kale i ʻokiʻoki ʻia, ma ka ʻaoʻao ʻē aʻe, he 2.4g fiber, 100mg calcium, a me 239mg potassium. Lanakila? Aloha maikaʻi.

No ka ʻokoʻa calorie ma waena o kale a me ka watercress, pono ʻole ia mea, ʻaʻole i ka poʻe e nānā ana i ko lākou kaumaha, wahi a Mangieri. "Nani ka haʻahaʻa o nā mea kanu āpau i nā caloriu i ka hoʻohālikelike ʻia me nā meaʻai ʻē aʻe a mākou e ʻai nei, a ʻo ka hapa nui o mākou e pono i nā mea hou aku, ʻaʻole i emi."

Ma ka laulā, ua ʻōlelo ʻo Mangieri ʻo ke ala ʻoi loa ke ala maikaʻi loa e hele ai i ke koho ʻana i kāu greens o kēlā me kēia lā, a e ʻohi mākou i nā greens (a me nā hua a me nā mea ʻai ʻē aʻe) a mākou e hauʻoli nui ai i ka ʻai. "Maikaʻi mau nā lau ʻeleʻele a piha i nā meaʻai," wahi āna. "Akā ma kahi o ka hoʻopili ʻana me hoʻokahi wale nō, e hoʻāʻo e hoʻohui i kahi hui o nā mea hou. ʻO ka mea ʻoi loa, ʻaʻole hiki iā ʻoe ke hele hewa me kekahi o lākou."

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