Tilmaamo nafaqo oo kala duwan iyo ilaha macluumaadka ee takhasuska leh waxay soo jeedinayaan in la cuno khudaar iyo miro "nafaqo leh" si loo yareeyo khatarta cudurrada daba dheeraada. Laakiin ka hor ma jirin qeexitaan cad iyo liiska alaabta noocaas ah.
Waxaa laga yaabaa in natiijooyinka daraasad lagu daabacay Juun 5 joornaalka CDC (Xarumaha Xakamaynta iyo Kahortagga Cudurrada, hay'ad federaal ah oo ka tirsan Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka) ayaa saxi doonta xaaladdan. Daraasadu waxay laxiriirtay dhibaatooyinka kahortaga cudurada raaga waxaana loo ogolaaday inay soo jeediso qaab lagu aqoonsado laguna qiimeeyo cunnooyinka wax ku oolka ah la dagaalanka halista cudurada noocaas ah.
Qoraaga hormuudka u ah Jennifer Di Noya, oo ah borofisar cilmiga bulshada ka dhiga Jaamacadda William Paterson ee New Jersey oo ku takhasusay caafimaadka dadweynaha iyo doorashada cuntada, ayaa soo diyaariyey liis hordhac ah oo ah 47 cuntooyin “nafaqo leh” oo ku salaysan mabaadi’da isticmaalka iyo caddaynta sayniska. Tusaale ahaan, berry iyo khudaarta qoyska basasha-toonta ayaa liiskan lagu daray "sababtuna tahay hoos u dhac ku yimaadda cudurrada wadnaha iyo xididdada dhiigga iyo noocyada kansarka qaarkood."
Di Noya ayaa markaa darajooyinka cuntada ku saleynaya nafaqadooda "hodantinimada". Waxay diiradda saartay 17 nafaqo "oo ah muhiimadda caafimaadka bulshada marka laga eego aragtida Hay'adda Qaramada Midoobay ee Cunnada iyo Beeraha iyo Machadka Daawada." Kuwani waa potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc iyo vitamin A, B6, B12, C, D, E iyo K.
Si cuntada loogu tixgeliyo inay tahay il wanaagsan oo nafaqo leh, waa inay bixisaa ugu yaraan 10% qiimaha maalinlaha ee nafaqo gaar ah. In kabadan 100% qiimaha maalinlaha ee hal nafaqo ma siinayo wax faa iido dheeri ah sheyga. Cuntooyinka waxaa lagu kala saarey iyadoo lagu saleynayo kaloriinta ka kooban iyo "bioavailability" ee nafaqo kasta (taas oo ah, cabir intee le'eg ayuu jirku ka faa'iideysan karaa nafaqada ku jirta cuntada).
Lix cunto (raspberries, tangerines, karamberi, toon, basasha iyo blueberries) liiskii asalka ahaa ma buuxin shuruudaha cuntooyinka "nafaqada leh". Waa kuwan inta soo hadhay sida ay isugu xigaan qiimaha nafaqada. Cuntooyinka ay ku badan yihiin nafaqooyinka iyo kalooriyadu waxay ku horeeyaan liiska. Waxa ku xiga badeecada ku jirta qawska waa qiimeynteeda, waxa loogu yeero qiimeynta buuxinta nafaqada.
- Watercress (qiimeyn: 100,00)
- Kaabashka Shiinaha (91,99)
- Lacag (89,27)
- Caleemaha dabocase (87,08)
- Isbinaaj (86,43)
- Chicory (73,36)
- Salad (70,73)
- Dhir (65,59)
- Salada Romaine (63,48)
- Cagaarka Collard (62,49)
- Doogga cagaaran (62,12)
- Iniin khardal ah (61,39)
- Deedi (60,44)
- Hilibka (54,80)
- Brownhall (49,07)
- Cagaaran Dandelion (46,34)
- Basbaas Cas (41,26)
- Arugula (37,65)
- Brokoli (34,89)
- Bocorka (33,82)
- Soobaxyada Brussels (32,23)
- Basasha cagaaran (27,35)
- Kohlrabi (25,92)
- Tulullaha (25,13)
- Kaabashka cad (24,51)
- Karootada (22,60)
- Yaanyo (20,37)
- Liin dhanaan (18.72)
- Salatka madaxa (18,28)
- Strawberry (17,59)
- Dabocase (16,91)
- Squash jiilaalka (bocorka) (13,89)
- Liinta (12,91)
- Nuurad (12,23)
- Midab casaan / casaan (11,64)
- Rutabaga (11,58)
- Dabo galka (11,43)
- Blackberry (11,39)
- Leek (10,69)
- Baradhada macaan (10,51)
- Canab Cadaan (10,47)
Guud ahaan, cun kaabash badan, noocyo kala duwan oo caleenta saladhka ah, iyo khudaar kale oo ka faa'iideyso cuntadaada!
Xigasho:
Xarumaha Xakamaynta iyo Kahortagga Cudurrada