Cov nplaim caj (los yog "collards") yog cov tswv cuab ntawm cov pob kws (Brassica tsev) ntawm cov zaub. Cov pab pawg no kuj raug xa mus rau cov khoom noj. Cov nplais cwj pwm pom tau tias yog ib qho ntawm cov khoom noj zoo tshaj plaws ntawm ib plab roj hmab. Tej zaum koj yuav xav tsis thoob los hnov txog tias ib qho ounce ntawm cov roj zaub ntsuab muaj 1 gram roj, feem ntau yog ua los ntawm omega-3 fatty acids (qhov no yog qhov tseeb ntawm ntau cov nplooj ntsuab).
Carbohydrate thiab Fiber Counts
- 1 khob ntawm cov zaub txhwb nyoos khib nyoos: ib nrab ib gram ntawm zoo (net) carbohydrate ntxiv rau 1 gram ntawm fiber ntau thiab 12 calorie ntau ntau
- 4 oz. (¼ phaus) ntawm cov roj ntsuab nyoos: 2 grams zoo (net) carbohydrate ntxiv rau 4 grams fiber ntau thiab 34 calorie ntau ntau
- ½ khob ntawm cov kua zaub ntsuab: 2 grams uas siv tau zoo (net) carbohydrate nrog rau 3 grams fiber ntau thiab 31 calorie ntau ntau
Glycemic Index
Raws li feem ntau cov non-starchy zaub, tsis muaj kev kawm tshawb fawb txog kev ua lag luam glycemic ntawm collards.
Kwv yees ntsuas Glycemic
- 1 khob ntawm cov roj zaub nyoos: 1
- 4 oz. (¼ phaus) ntawm cov roj ntsuab nyoos: 1
- ½ khob ntawm cov zaub ntsuab ntsej muag: 1
Nyiaj Noj Qab Haus Huv
Cov nplooj zaub zoo li cuaj qaib tsuas yog ntim nrog cov as-ham. Cov nplaim ntsuab yog ib qho zoo heev ntawm cov roj, vitamin K (ib nrab ntawm lub khob ntawm cov tseb collard siav muaj 8 zaug ntawm qhov yuav tsum muaj txhua hnub!), Vitamin A, vitamin C, folate, beta-carotene thiab lwm yam carotenoids, thiab lutein.
Cov khoom noj (nqaij npuas, zaub paj, zaub qhwv, lwm yam, thiab lwm tus) raws li ib pawg tau pom tias muaj cov kab mob khees xaws hauv qee yam hom mob qog nqaij hlav, zoo li muaj roj cholesterol.
Yuav Npaj Lub Nplej Quav Dab Tsi
Muaj ntau ntau txoj hauv kev los npaj cov ntseej tab sis dais hauv siab tias nws tau raug qhia tias maj mam ua noj rau lawv yog txoj hauv kev kom tau cov khoom noj thiab cov kabmob tiv thaiv kev phom sij ntawm lawv.
Ua ntej, yaug qhov ntseg zoo. Tom qab ntawd, feem ntau, koj yuav xav cais cov nplooj ntawm nplooj ntoo tuaj. (Cov qia yuav noj tau, tab sis nws yuav siv sij hawm ntev dua mus ua noj.) Muab cov kab uas muaj collard coj los ua ib qho me me. Nyob rau ntawm qhov no, koj tuaj yeem tso rau hauv ntau hom zaub mov, los yog saut ', steam, lossis boil lawv. Sim sauteing nrog qej thiab txiv ntseej roj, thiab hnav ris tsho nrog ib tug me ntsis txiv qaub kua txiv.
Qhov chaw:
Higdon JV, Delage B, Williams DE, li al. Cruciferous Vegetables thiab Human Cancer Risk: Epidemiological Evidence thiab Mechanistic Basis. Pharmacology Research . Lub Peb Hlis Ntuj; 55 (3): 224-236.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56,
Rungapamestry V, Duncan AJ, Fuller Z li al. Cov nyhuv ntawm kev ua zaub mov brassica zaub rau tom ntej hydrolysis thiab metabolic txoj hmoo ntawm glucosinolates. Cov lus sib tham ntawm Nutrition Society . 2007 FEB; 66 (1): 69-81.
USDA Tebchaws Asmeskas Database for Standard Reference, Tso 28 . >> https://ndb.nal.usda.gov/ndb/.