Maluwa a Collard (kapena "collards") ali membala wa masamba a kabichi (Brassica). Gulu ili limatchedwanso kuti cruciferous masamba. Maluwa a Collard amadziwika kuti ndi amodzi mwa zakudya zopatsa thanzi pa kalori. Mungadabwe kumva kuti masamba aliwonse ali ndi magalamu 1 a mafuta, ambiri omwe amakhala ndi omega-3 fatty acids (izi ndi zoona makamaka masamba ambiri a masamba obiriwira).
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
- Mphika 1 ya masamba odulidwa obiriwira: theka la gramu yothandiza (ukonde) makapu ndi ma gramu 1 a mchere ndi 12 makilogalamu
- 4 oz. (Makilogalamu ¼) a masamba obiriwira: 2 magalamu a mphamvu (ukonde) makapu ndi magalamu 4 a mchere ndi 34 makilogalamu
- ½ chikho cha masamba ophika ophika: 2 magalamu a zowonjezera (mtedza) makapu ndi magalamu 3 a fiber ndi makilogalamu 31
Mndandanda wa Mayendedwe
Monga ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za glycemic index ya collards.
Mtengo wa Glycemic wokwanira
- 1 chikho cha masamba obiriwira: 1
- 4 oz. (Mapaundi ¼) a masamba obiriwira: 1
- ½ chikho cha masamba ophika: 1
Ubwino wa Zaumoyo
Leafy amadyera ngati makola amangoti azodzala ndi zakudya zokha. Maluwa a Collard ndi magwero abwino kwambiri a vitamini K (hafu ya kapu ya masamba ophika ophika amakhala ndi kasanu ndi kamodzi pafunikira tsiku lililonse), vitamini A, vitamini C, folate, beta-carotene ndi carotenoids, ndi lutein.
Zomera za cruciferous (broccoli, kolifulawa, kabichi, kale, ndi ena) monga gulu zasonyezedwa kukhala ndi zotsutsana ndi khansa pa mitundu ina ya khansa, komanso kukhala ndi katundu wotsika kwa kolesterolini.
Mmene Mungakonzekere Collard Greens
Pali njira zosiyanasiyana zokonzekera ma collards koma kumbukirani kuti zasonyezedwa kuti kuphika mopepuka ndi njira yokhala ndi zakudya zambiri komanso khansa-kuteteza tizilombo toyambitsa matenda.
Choyamba, tsutsani bwino makolawo. Pambuyo pake, kawirikawiri, mungafune kusiyanitsa gawo la masamba kuchokera ku tsinde la woodier. (Tsinde likhoza kudyedwa, koma zimatenga nthawi yaitali kuti zophike.) Dulani maluwa omwe amawomba. Panthawiyi, mukhoza kuwaphatikiza m'maphikidwe ambiri, kapena kupitiliza ', kutentha, kapena kuwiritsani. Yesetsani kudya ndi adyo ndi mafuta, ndi kuvala ndi madzi pang'ono a mandimu.
Zotsatira:
Higdon JV, Kutaya B, Williams DE, et al. Mbewu za Cruciferous ndi Khansa yaumunthu ya Anthu: Umboni Wopanda Momwemonso ndi Maziko Amtundu. Pharmacology Research . March; 55 (3): 224-236.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56,
Rungapamestry V, Duncan AJ, Fuller Z ndi al. Zotsatira za kuphika brassica zamasamba pa zotsatira zake hydrolysis ndi kagayidwe kachakudya kwa glucosinolates. Proceedings of the Nutrition Society . 2007 Feb; 66 (1): 69-81.
USDA National Nutrient Database ya Standard Reference, Release 28. >> https://ndb.nal.usda.gov/ndb/.