ʻO nā kupa Collard (aiʻole "mau pale" wale nō) he lālā o ka kāpena (Brassica family) o nā huaʻai. Ua kapaʻia kēia pūʻulu e like me nā lau. Ke kapaʻia nei nā gela Collard e kekahi o nā meaʻai nui loa i ke kalori. Pīhoihoi pahaʻoe i ka loheʻana o kēlā a me kēiaʻeke o nā kīʻaha'ōleʻa he 1 gram o nā momona, aʻo ka hapanui o ia mau mea he hapaʻona momona omega-3 (heʻoiaʻiʻo maoli kēia i ka nui o nā mea kanu lau nahele).
ʻO Carbohydrate a me Fiber Counts
- 1 kīʻaha o nā 'āla palaoa'akoʻa'āpana:ʻo ka hapalua o ka gram o ka maikaʻi (net) ka waiʻahu me ka 1 gram o ke fiber a me ka caloni 12.
- 4 u. (¼ paona) o nā'ōmole'ōpala: 2 grams o ka waiwai (net) ka waiʻahu me 4 grams o ke fiber a me nā calo he 34.
- ½ kīʻaha o nā kīʻaha kupa i kīʻahaʻia: 2 grams o ka pono (net) ka waiʻahu me 3 grams o ke fiber a me nā calorie 31
Glycemic Index
E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻoheʻikeʻikeʻepekema o ka papa helu glycemic of collards.
Kauʻia ka Loan Glycemic
- 1 kīʻaha o nā'ōmole'ōpala: 1
- 4 u. (¼ paona) o nā'ōmole'ōpala momona: 1
- ½ kīʻaha o nā kīʻaha kupa i kīʻia: 1
Nā Huakaʻi Ola
ʻO nā leʻaleʻa Leafy e like me nā kāleka piha i nā meaʻai. He wahi maikaʻiʻo Collard gps o kaʻaila,ʻo ka huaʻa K (ka hapalua o ke kīʻaha o nā 'ālaʻa paʻipaʻi he 8 mau manawa o ka makemake o kēlā me kēia!), Ka mea kanu A, ka huamaʻa C, ka palahalaha, ka beta-carotene a me nā kumu caroteno'ē aʻe, a me ka lutein.
ʻO nā hua'alapalī (brocoli, kapiʻopelu, kāpelu, kale, a me nā mea'ē aʻe) ua hōʻikeʻia he mau kīʻaha anti-cancer i kekahiʻano o nā maʻi āpau, a me ka loaʻaʻana o nā cholesterol-lowering properties.
Pehea e hoʻomākaukau ai i nā Kālāʻo Collard
He nui nāʻano likeʻole e hoʻomākaukau ai i nā kālepa akā e hoʻomanaʻo i kaʻikeʻiaʻana o ka māmāʻana i ke kuke,ʻo ia ke ala e loaʻa ai nā meaʻai a me nā maʻi lapaʻau.
ʻO ka mua, e holoi i nā kālepa maikaʻi. Ma hope o kēlā, ma keʻano maʻamau, e makemakeʻoe e hoʻokaʻawale i ka wahi lau mai ka kohi lāʻau. (Hiki keʻaiʻia ka'ōpena, akā, lōʻihi ka manawa e kuke ai.) Eʻoki i nā'ōpala i nā'āpana. I kēia manawa, hiki iāʻoe ke hoʻokomo iā lākou i loko o nā hana hoʻonaʻauao, aiʻole ke kani ', ka mokumahu, aiʻole ka'ōpala. E ho'āʻo i ke kīkī me ke kāleka a me kaʻailaʻaila, a kāhiko me ka wai lemon.
Nā kumuhana:
Higdon JV, Delage B, Williams Williams, et al. Nā Huaʻikuʻi Manuahi a me ka Hoʻokūʻau Koho Manua: Hōʻailona Hoʻohālikelike a me nā Hana Hana. Hua'ōlelo Pharmacology Research . Malaki; 55 (3): 224-236.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56,
ʻO Rungapamestry V, Duncan AJ, Fuller Z et al. Ka hopena o ka kukeʻana i nā hua'iliala bronzeica ma ke kāpili wai o hope a me ka hopena o ka glucosinolates. Nā papahana o kaʻahahui Nutrition . 2007 Feb. 66 (1): 69-81.
Kāleka Nutrition Nūhouʻo USDA no ka'Ōlelo Kūkākūkā, Release 28. >> https://ndb.nal.usda.gov/ndb/.