Meroho ea li-collard (kapa "li-collards" feela) ke setho sa hop (lelapa la Brassica) la meroho. Sehlopha sena se boetse se bitsoa meroho ea cruciferous. Meroho ea Collard e nkoa e le e 'ngoe ea lijo tse nang le phepo e nepahetseng ka khalori. U ka 'na ua makatsoa ke ho utloa hore meroho e' ngoe le e 'ngoe ea meroho e na le grama e le' ngoe ea mafura, 'me boholo ba eona e entsoe ka omega-3 fatty acids (ena ke' nete ea meroho e mengata e tala).
Lik'habohaedreite le Likarolo tsa Fiber
- 1 senoelo sa meroho e tala e qhibilihileng: halofo ea gram ea litlamorao (maratha) lik'habohaedreite hammoho le 1 gram ea fiber le lik'hilojule tse 12
- 4 oz. (Lik'hilograma tse ¼) tsa meroho e mebala e mebala: ligrama tse 2 tsa lik'habohaedreite tse sebetsang (net) le ligrama tse 4 tsa fiber le lik'hilojule tse 34
- Senoelo sa ½ sa meroho e phehiloeng: ligrama tse 2 tsa lik'habohaedreite tse sebetsang (net) le 3 dikgerama tsa fiber le lik'hilojule tse 31
Index ea Glycemic
Joalo le ka meroho e mengata e sa starchy, ha ho na thuto ea saense ea lenane la glycemic of collards.
Ho hakanngoa Mojaro oa Glycemic
- 1 senoelo sa meroho e tala: 1
- 4 oz. (Lik'hilograma tse ¼) ea meroho e mebala e tala: 1
- ½ senoelo sa meroho e phehiloeng: 1
Melemo ea Bophelo
Leafy meroho joaloka li-collards feela e tletse limatlafatsi. Meroho ea Collard ke mohloli o motle haholo oa fiber, vithamine K (halofo ea senoelo sa meroho e phehiloeng e phehiloeng e na le makhetlo a 8 ka letsatsi le hlokahalang!), Vithamine A, vithamine C, folate, beta-carotene le carotenoids tse ling le lutein.
Meroho ea cruciferous (broccoli, cauliflower, k'habeche, kale, le ba bang) e le sehlopha li 'nile tsa bontšoa hore li na le matlo a khahlanong le kankere ho mefuta e meng ea kankere, hammoho le ho ba le litšenyehelo tse tlaase tsa k'holeseterole.
Mokhoa oa ho Lokisetsa Meroho ea Collard
Ho na le mekhoa e fapaneng ea ho lokisetsa li-collards empa hopola hore ho bontšitsoe hore ho li pheha habonolo ke tsela ea ho fumana limatlafatsi tse ngata le thibelo ea kankere ho bona.
Ntlha ea pele, hlatsoa litlhokoana hantle. Ka mor'a moo, ka kakaretso, u tla batla ho arola karolo ea makhasi ho tswa ho stroke ea woodier. (Stem e ka jeoa, empa ho nka nako e telele ho pheha.) Hlakola meroho e lekaneng hore e be likotoana tse longoang. Hona joale, o ka li kenyelletsa lipepefong tse ngata, kapa saute ', mouoane kapa o li belise. Leka ho lata le konofolo le oli ea mohloaare, 'me u apara ka lero la lemone.
Lisebelisoa:
Higdon JV, ho fokotsa B, Williams DE, et al. Meroho ea Cruciferous le Cancer ea Motho Kotsing: Epidemiologic Bopaki le Motheo oa Mechanistic. Tlhahlobo ea Pharmacology . Hlaha; 55 (3): 224-236.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56,
Rungapamestry V, Duncan AJ, Fuller Z le al. Phello ea ho pheha brassica meroho ka mor'a moo hydrolyse le qetello ea metsolic ea glucosinolates. Ts'ebetso ea Mokhatlo oa phepo . 2007 Feb; 66 (1): 69-81.
USDA National Nutrient Database bakeng sa Standard Reference, Release 28. >> https://ndb.nal.usda.gov/ndb/.