Kale vs Collard Greens
Nws yog qhov nyuaj rau pom qhov sib txawv ntawm cov zaub ntsuab qee zaum thiab Kale thiab Collard Greens tsis muaj qhov tshwj xeeb. Raws li ib feem ntawm tib pawg cultivar, Acephala ntawm Brassica oleracea hom, nws kuj yuav tsum tau hais tias kale thiab collard zaub ntsuab kuj yuav luag zoo tib yam uas ua rau pom qhov sib txawv ntawm ob hom zaub ntsuab txawm nyuaj dua.
Kale yog dab tsi?
Tseem hu ua borecole thiab kev tshawb fawb hu ua Brassica oleraceaAcephala Group, kale yog ib hom zaub qhwv muaj nyob rau hauv lub teeb ntsuab, ntsuab, tsaus ntsuab, violet-ntsuab los yog violet-xim av xim. Muaj tsib kab ntau yam uas tau muab cais raws li hom nplooj; Curly-leaved, plain-leaved, Rape kale, nplooj thiab hmuv thiab CavoloNeru kuj hu ua Tuscan Cabbage, dub cabbage, Tuscan Kale, Lacinato thiab dinosaur kale.
Kale, siab hauv calcium, vitamin K, vitamin C, thiab beta carotene, kuj paub txog cov nyiaj indole-3-carbinol. Indole-3-carbinol boosts DNA kho hauv hlwb. Yog li ntawd, nws thaiv kev loj hlob ntawm cov qog nqaij hlav cancer. Kale kuj paub tias txo cov roj cholesterol thiab txo qhov nqus ntawm cov rog noj.
Tender ntsuab kale yog ib qho nrov ntxiv hauv cov zaub xam lav vim nws ua rau muaj qhov tsw qab thaum lub cev qhuav dej lossis ci, nws zoo li cov qos yaj ywm chips. Vim li no, kale chips yog nrov heev raws li cov khoom noj txom ncauj. Muaj ntau lub tais yog ua nrog kev pab ntawm kale. Colcannon los ntawm Ireland, Tuscan kua zaub ribollita, caldoverde los ntawm Portugal, ugali los ntawm sab hnub tuaj African Great Lakes cheeb tsam yog cov ntau ntawm cov tais diav uas tuaj yeem npaj nrog kale. Kale tau txo qis hauv qhov tsw zoo thaum ua ke nrog cov kua txiv qaub lossis roj thiab paub tias saj qab zib thiab tsw qab dua thaum nws tau raug Frost.
| Tus nqi noj haus ib 100 g (3.5 oz) | |
| Nyiaj | 117 kJ (28 kcal) |
| Nyob zoo Carbohydrates | 5.63g |
| – Qab Zib | 1.25g |
| – Kev noj haus fiber ntau | 2 g |
| YProtein | 1.9g |
| YVitamin A equiv. | 681 μg (85%) |
| – beta-carotene | 8173 μg (76%) |
|
YVitamin B 6 |
0.138 mg (11%) |
| Vitamin C | 41 mg (49%) |
| Vitamin E Y | 0.85 mg (6%) |
| Vitamin K | 817 μg (778%) |
| Calcium | 72 mg (7%) |
| Iron | 0.9 mg (7%) |
| Manganese | 0.416 mg (20%) |
Source: Wikipedia, https://en.wikipedia.org/wiki/Kale, 24 Plaub Hlis 2014
Collard Greens yog dab tsi?
Collard zaub ntsuab yog ib lub kaus siv nyob rau hauv American lus Askiv rau xoob-nplooj cultivars ntawm Brassica oleracea teej tug mus rau Acephala Group uas kuj nta broccoli thiab zaub qhwv. Loj hlob rau lawv cov nplooj loj, noj tau, cog zaub ntsuab tau dav dav hauv cov tebchaws xws li Is Nrias teb, Brazil, Africa, Portugal, Spain, thiab yav qab teb Tebchaws Meskas.
Lub npe collard yog muab los ntawm lo lus "colewort" uas txhais tau tias cov zaub qhwv qus. Collard zaub ntsuab yog biennial qhov twg lub caij ntuj no Frost tshwm sim thiab perennial nyob rau hauv lub teb chaws txias. Nrog ib tug upright stalk loj hlob mus txog ob txhais taw siab, nws nta loj, xoob, tsaus xim nplooj uas tsis tsim lub taub hau zoo li nyob rau hauv ib tug cabbage. Collard zaub tau paub tias muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo tom qab thawj Frost thaum lub hli txias. Qhov zoo tshaj plaws khaws cia ua ntej ncav cuag lawv qhov loj tshaj plaws, collard zaub yog nyob rau ntawm lawv cov texturally zoo tshaj plaws nyob rau lub sijhawm no.
Collard zaub yog paub tias muaj ntau npaum li cas ntawm soluble fiber, vitamin C, vitamin K thiab kuj muaj qee yam khoom noj uas muaj tshuaj tua kab mob, tshuaj tua kab mob, tshuaj tiv thaiv kab mob xws li diindolylmethane thiab sulforaphane.
| -Collards, khov, siav, siav, hau, qaug, tsis muaj ntsev | |
| Tus nqi noj haus ib 100 g (3.5 oz) | |
| Nyiaj | 151 kJ (36 kcal) |
| Nyob zoo Carbohydrates | 7.1 g |
| – Qab Zib | 0.57 g |
| – Kev noj haus fiber ntau | 2.8g |
| YProtein | 2.97 g |
| YVitamin A equiv. | 575 μg (72%) |
| – beta-carotene | 6818 μg (63%) |
|
YRiboflavin (vit. B 2) |
0.115 mg (10%) |
|
YVitamin B 6 |
0.114 mg (9%) |
| Folate (vit. B9) | 76 μg (19%) |
| Vitamin C | 26.4 mg (32%) |
| Vitamin E Y | 1.25 mg (8%) |
|
Vitamin K |
623.2 μg (594%) |
| Calcium | 210 mg (21%) |
| Iron | 1.12 mg (9%) |
| Manganese | 0.663 mg (32%) |
Source: Wikipedia, https://en.wikipedia.org/wiki/Collard_greens, 24 Plaub Hlis 2014
Qhov txawv ntawm Kale thiab Collard Greens yog dab tsi?
• Kev ntxhib los mos thiab saj ntawm kale thiab collard zaub yog txawv. Kale paub tias yog chewier, thicker nrog ib tug muaj zog thiab ib tug ntau iab tsw tshaj collard zaub. • Collard nta cov xim ntsuab nruab nrab, ib qho kev ntxhib los mos thiab cov duab oval. Kale muaj nplooj crinkled nrog darker greyish ntsuab nplooj. • Kale packs ntau calorie ntau ntau uas collard zaub ntsuab. • Collard zaub yog nplua nuj nyob rau hauv carbohydrates thiab protein ntau dua kale.
Txawm hais tias yog koom nrog tib pab pawg neeg cultivar Acephala ntawm Brassica oleracea hom thiab yog li tseem yuav luag zoo sib xws, kale thiab collard zaub yog tiag tiag ob hom zaub uas muaj cov khoom noj sib txawv nrog rau kev siv sib txawv hauv cuisine.
