Watercress, bok choy, chard iyo cagaarka dabocase ayaa ka mid ah khudaarta ugu nafaqada badan ee ay ka buuxaan fiitamiino iyo macdano, sida lagu sheegay daraasad cusub.
Isla mar ahaantaana, waa inaadan ka filanin nafaqada raspberries, tangerines, toonta iyo basasha, sida laga soo xigtay daraasad la mid ah.
Tilmaamaha cuntada ee qaranku waxay xooga saarayaan muhiimada "tamarta" miraha iyo khudaarta, kuwaas oo lala xiriirinayo hoos u dhigista khatarta cudurrada daba dheeraada.
Si kastaba ha ahaatee, qoraaga daraasadda ayaa xusay in hadda aysan jirin qayb cad oo loo qaybiyay qiimaha nafaqada ee khudaarta, taas oo muujinaysa mid ka mid ah alaabooyinka ay tahay in loo kala saaro "tamar".
Soo bandhigideeda, Jennifer Di Noya, oo ah kaaliyaha borofisar cilmiga bulshada ee Jaamacadda William Patterson, Wayne, New Jersey, ayaa soo ururisay liis ku salaysan qiimaha nafaqada ee miraha iyo khudaarta iyadoo la adeegsanayo xogta USDA.
"Cunnooyinka darajada sare leh waxay leeyihiin saamiga nafaqo-ilaa-calorie sare," Di Noya ayaa yidhi. "Dhibcuhu waxay ka caawin karaan macaamiisha inay diiradda saaraan baahidooda tamarta maalinlaha ah iyo sida ay ugu heli lahaayeen nafaqooyin badan intii suurtagal ah cuntada. Qiimayntu waxay si cad u tusinaysaa qiimaha nafaqada ee cuntooyinka kala duwan waxayna kaa caawin kartaa hagista xulashada."
Di Noya wuxuu xisaabiyay qiimaha nafaqeynta ee 47 khudaar iyo miro wuxuuna ogaaday in marka laga reebo lix ay buuxiyeen shuruudaha cuntada "tamarta".
Tobanka ugu sarreeya - khudaarta cruciferous iyo cagaar madow. Sida ay u kala horreeyaan, waa biyo-biyood, bok choy, chard, cagaarka dabocase, oo ay ku xigto isbinaajka, chicory, salaar caleen, dhir, salaar romaine, iyo cagaar cagaaran.
Dhammaan khudaartan waxaa ku badan fiitamiinnada B, C, iyo K, iron, riboflavin, niacin, iyo folic acid—nafaqeeyayaal jirka ka ilaaliya kansarka iyo cudurrada wadnaha.
"Khudaradan cagaaran waxay si sax ah ugu jiraan liiska ugu sarreeya ee 'tamarta' khudaarta," ayay tiri Lori Wright, afhayeenka Akadeemiyada Nafaqada iyo Nafaqada.
"Waxay ku badan yihiin fiitamiinnada B, caleentooduna waxay ku badan tahay fiber," ayuu yidhi Wright. – Haddii aad ka fikirto dhirta, waxa ku jira caleenta oo nafaqooyinka lagu kaydiyo. Dhirtan caleenta leh waxa ka buuxa macdanno, fiitamiinno, iyo fiber, waxana aad ugu yar kalooriyada.”
Dadka gooyay caleemaha dhirta sida celery, karootada, ama dabocase "waxay gooyeen qayb aad u faa'iido leh," ayuu yidhi Wright, oo ah kaaliyaha borofisar ee Machadka Caafimaadka Dadweynaha ee Jaamacadda South Florida, Tampa.
Lix miro iyo khudaar aan lagu darin liiska wax soo saarka tamarta: raspberries, tangerines, cranberries, toonta, basasha iyo blackberries. Inkasta oo ay dhamaantood ka kooban yihiin fiitamiino iyo macdan, haddana aad uma hodonna nafaqooyinka, ayay daraasaddu sheegtay.
Liiska buuxa waxaa lagu daabacay Juun 5 joornaalka Kahortagga Cudurrada Daba-dheeraada. Dadku waxay ka heli doonaan nafaqooyinka dhirtaas hadday cunaan ama karsadaan. Furaha maaha in la karkariyo, ayuu yidhi Wright.
"Waxaad ka heleysaa 100% fitamiinada iyo macdanta khudaarta cusub," ayay tiri. "Haddii aad karisid, waxaad waayi doontaa qayb, laakiin ma badna."
Si kastaba ha ahaatee, marka khudaarta la kariyo, fitamiinada B, C iyo nafaqooyinka kale ayaa la soo saari karaa, Di Noya iyo Wright ayaa leh.
"Kuwa karinaya isbinaajka iyo caleenta kale waa in ay biyaha ka ilaaliyaan karkarinta, ha ahaato iyaga oo isticmaalaya marka suxuunta la siinayo ama ay ku daraan maraqa iyo maraqa," Di Noya ayaa yidhi. Wright waa ku raacday iyada: "Waxaan kugula talineynaa isticmaalka dareeraha. Haddii aad cuntid digirta cagaaran, ku dar in yar oo decoction ah,” ayay tiri.