Imifino ye-collard (noma "ama-collards" kuphela) ilungu leklabishi (umndeni waseBrassica) wemifino. Leli qembu libizwa nangokuthi imifino ye-cruciferous. Imifino ye-Collard ibhekwa njengenye yezinto zokudla okunomsoco kakhulu ngekhalori ngalinye. Ungamangala ukuzwa ukuthi imifino ngayinye ye-collard ine-1 gram yamafutha, amaningi ayo akhiwa ama-fatty acids ama-omega-3 (lokhu kuyiqiniso ngempela emifino eminingi eluhlaza okwesibhakabhaka).
I-Carbohydrate ne-Fiber Counts
- 1 inkomishi yemifino eluhlaza eqoshiwe: isigamu segrimu ye-carbohydrate esebenzayo (net) enamafutha kanye no-1 gram we-fiber nama-calories angu-12
- 4 oz. (Amakhilogremu angu-¼) emifino eluhlaza okweqile: 2 amagremu we-carbohydrate esebenzayo (net) enama-gramu angu-4 we-fiber nama-khalori angu-34
- ½ inkomishi yemifino ephekiwe: 2 amagremu we- carbohydrat esebenzayo (net) enamafutha kanye nama-gramu angu-3 e-fiber nama-khalori angu-31
I-Index ye-Glycemic
Njengazo zonke imifino engekho isisindo, akukho ucwaningo lwesayensi lwe-glycemic index of collards.
Umthwalo we-Glycemic olinganisiwe
- 1 inkomishi yemifino eluhlaza okwesibhakabhaka: 1
- 4 oz. (I-¼ pounds) yemifino eluhlaza okwesibhakabhaka: 1
- ½ inkomishi yemifino yokupheka ephekiwe: 1
Izinzuzo zezeMpilo
Imifino enhle efana ne-collards imane igcwele izakhi. Imifino i- Collard iyimithombo emihle kakhulu ye-fibre, i- vitamin K (isigamu sekomishi yemifino ekhishiwe ephekwe inezikhathi ezingu-8 izidingo zansuku zonke!), I-vitamin A, i-vitamin C, i-folate, i-beta-carotene nezinye i-carotenoids, ne-lutein.
Imifino ye-cruciferous (i-broccoli, i-cauliflower, iklabishi, i-kale, nabanye) njengeqembu iye yaboniswa ukuthi inezindawo zokulwa nomdlavuza ezinhlotsheni ezithile zegciwane, kanye nezindawo zokunciphisa i-cholesterol.
Indlela Yokulungisa Imifino ye-Collard
Kunezindlela eziningi ezihlukahlukene zokulungisa amakollards kodwa ukhumbule ukuthi kuboniswe ukuthi ukupheka kancane kuyindlela yokuthola izakhi zomzimba ezinomdlavuza kanye nokuvimbela umdlavuza.
Okokuqala, hlambulula kahle ama collards. Ngemuva kwalokho, ngokuvamile, uzofuna ukuhlukanisa ingxenye ehlumelayo kusuka e-woodier stem. (Isiqu singadliwa, kodwa kuthatha isikhathi eside ukupheka.) Hlunga imifino ye-collard ibe yizicucu ezilinganayo. Kuleli phuzu, ungawafaka ezincwadini zokupheka eziningi, noma ushaye ', ugaxe noma ubilise. Zama ukungena ngegalikhi namafutha omnqumo, futhi ugqoke ngejusi elincane lelamula.
Imithombo:
I-Higdon JV, Ukulahla B, Williams DE, et al. Imifino ye-Cruciferous neHuman Cancer Risk: Ubufakazi be-Epidemiologic kanye nesisekelo sohlelo. I-Pharmacology Ucwaningo . Mashi; 55 (3): 224-236.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56,
I-Rungapamestry V, i-Duncan AJ, i-Fuller Z et al. Umphumela wokupheka i-brassica imifino ku-hydrolysis esilandelayo kanye nesiphetho se-metabolic se-glucosinolates. Izinqubo zeNutrition Society . 2007 Feb; 66 (1): 69-81.
I-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo ye-Reference Standard, Release 28.>> https://ndb.nal.usda.gov/ndb/.