Collard greens (kana kuti "collards") inhengo yekate (Brassica mhuri) yemiriwo. Iboka iri rinonziwo cruciferous miriwo. Collard magidhi inofungidzirwa kuti ndeimwe yezvokudya zvinovaka muviri pane imwe koriori. Iwe unogona kushamisika kunzwa kuti rimwe nerimwe remirasi inonzi collard rine 1 gramu yemafuta, akawanda ayo anoumbwa ne omega-3 fatty acids (izvi chaizvoizvo ndezvechokwadi mumashizha akawanda mashizha mashizha).
Carbohydrate uye Fiber Counts
- 1 kapu yekacheka yakasvibirira yemirasi yakawanda: hafu ye gramu yehutano (net) yemakrohydrate uye 1 gramu ye fiber uye 12 makori
- 4 oz. (¼ pound) yemashizha emirasi yakasvibirira: 2 magiramu emagetsi (net net) ehydrohydrate uye magiramu 4 e fiber uye 34 makori
- ½ mukombe wegorosi yakavharwa: 2 magiramu emagetsi (net) makedhydrates uye magiramu 3 e fiber uye 31 makori
Glycemic Index
Sezvo nemafuta akawanda asina kusimba, hapana chidzidzo chesainzi che glycemic index ye collards.
Inofungidzirwa Glycemic Load
- 1 kapu yemirasi yakasvibirira yemaruva: 1
- 4 oz. (¼ pound) yemirasi yakasvibirira yemirasi: 1
- ½ mukombe wekuvhara miorivhi: 1
Health Benefits
Leafy zvinomera semakorikari zvinongova nemakemikari. Collard magidhi ndiyo inonyanya kugadzirisa fiber, vitamini K (hafu yekapu yembiya yakabikwa yakagadzirwa ine 8 kanomwe zuva rimwe nerimwe rinodiwa!), Vitamini A, vitamini C, folate, beta-carotene nemamwe carotenoids, uye lutein.
Miti ye cruciferous (broccoli, cauliflower, kabichi, kare, nevamwe) seboka vakaratidzirwa kuti vanopesana nekenza kune mamwe marudzi ekenza, uyewo vane cholesterol-kuderedza nzvimbo.
Nzira Yokugadzirira Collard Greens
Kune nzira dzakawanda dzakasiyana dzekugadzirira makorlards asi funga mupfungwa kuti yakaratidzwa kuti kunyatsodzibika ndeyo nzira yekuwana nayo michero yakawanda uye nekenza-kudzivirira zviputikoni kubva kwavari.
Chokutanga, simburai makorosi zvakanaka. Mushure mokudaro, kazhinji, iwe unoda kuparadzanisa chikamu chemashizha kubva muooder stem. (Nyaya inogona kudyiwa, asi inotora nguva yakawanda kuti igadzike.) Shandisai mikoko yakaoma kuti iite zvidimbu zvakatsamwa. Panguva ino, unogona kuisanganisira mumapapiro akawanda, kana kudira ', kuisa, kana kuibikira. Edza kugovera negoriki nemafuta emuorivhi, uye upfeke nejusi remutimu.
Sources:
Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables uye Human Cancer Risk: Epidemiologic Uchapupu uye Mechanistic Basis. Pharmacology Research . Kurume; 55 (3): 224-236.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56,
Rungapamestry V, Duncan AJ, Fuller Z uye al. Migumisiro yekubheka brassica mishonga pane inotevera hydrolysis uye inokonzerwa nehutachiona hweglucosinolates. Proceedings of the Nutrition Society . 2007 Feb; 66 (1): 69-81.
USDA National Nutrient Database ye Standard Reference, Release 28. >> https://ndb.nal.usda.gov/ndb/.