2014超級食物水牛莓?buffaloberry, the 2014 superfood?

WWmerge

“登登登凳” 2014超級食物 水牛莓?
既然旅遊、時裝、美容、家品年年都總有一兩個話題上位,又怎會少了飲食界?近年很多健康飲食達人都掛在口邊的Superfood(超級食物),踏入2014年也有「新星」彈起。英國的《每日郵報》日前大字標題,指2014年的Superfood就是Buffaloberry﹗喜歡熱炒、趕潮流的香港人,難道今年也要一起追捧這種水牛果?

很多網站都提供不同的「超級食物」作參考,而Buffaloberry雖被指為2014新貴,但也有評論認為英國《每日郵報》的立論太片面。

講呢啲、食呢啲:Superfood!
Superfood的資料在外國最多最齊全,但沒心機慢慢看「雞腸」分析的話,可提供兩個渠道給大家,一是適合認圖不認字的「圖像人」,一是喜歡慢慢消化的「文字人」,總之記得食呢啲﹗

圖像人上Pinterest.com登記一個戶口,用superfood去搜尋,你會得到成個貨櫃咁多的superfood連結,全部都是其他人五湖四海pin回來,非常快靚正。

文字人明報正值多事之秋,編採仝人不妨食多一點superfood補補。原來明報的不同網站都有超級食物的報道,既有推介,亦有關於一般人對超級食物的錯誤認知。
去年Superfood界熱炒完Quinoa(藜麥)及Kale(羽衣甘藍),今年就到這種水牛果上場。水牛果(學名Shepherdia)盛產於北美平原沿溪一帶,每年8至9月為成熟期,黑熊亦很愛吃這種甜中帶澀的紅莓。水牛果一直存在,何以突然成為2014 Superfood?原來有一份期刊Food Science近月刊登了水牛果的研究,指它有高度抗氧化、防癌及抗衰老之效,而英國的報章便引申水牛果即將成為超級食物新貴。未幾,此報道經你我他轉載及翻炒,就突然成為2014年的Superfood熱話。有關潮流這回事,大抵都是這樣子造就出來的。其實如果你稍為上網查查Superfood,都會得到一千幾百個不同答案。所謂Superfood,是現代才誕生出來的新名詞,泛指蘊含豐富營養價值的食物。如果用此來理解,「超級食物」當然是存在的,正如我們從小就聽過「一日一蘋果,醫生遠離我」。但Superfood又怎會只得蘋果及水牛果?等如世上肯定有好書,但亦肯定不會只得100本必看之書,而其他卻全部不值一看。所以多吃各種Superfood絕對是好事,但要慎防盲目追捧。Superfood不是仙丹,很老土地說句:飲食均衡、作息正常才是健康之本。

你今日食咗藜麥未?Qunioa(藜麥)不是穀物,而是種籽,盛產於南美,近兩年全球大熱,聯合國更把2013封為「藜麥年」,推廣這種廉價及高營養的食物,以提升全球健康及解決糧食危機。藜麥有很多種煮法,想知道其營養價值及參考食譜,可上「為食起革命」網站,該網更有其他Superfood推介,簡單易明。(網址:Frd.asia / 搜尋qunioa或superfood)

2014 Superfood Trend
http://www.dailymail.co.uk
text : 麻瓜鄧 photo : 相關網頁 design : Kat

資料來源:新假期

Superfood 超級食物系列

superfood

我們一直都避免用「超級食物」這個形容去介紹食物,除了去年(2013)聯合國定為國際藜麥年(international year of quinoa)並用上「超級食物」去介紹藜麥才轉載之。

食物之「超級」其實只是指其營養豐富或某種人體所需養份含量特別高或更易吸收。健康法則始終還是均衡飲食、不偏食、常運動、作息定時。在飲食方面,少吃(甚至不吃)加工食物、多吃(或是只吃)真食物也是很重要。

希望大家透過Superfood 系列可以認識更多有益的真食物!

藜麥 Quinoa
羽衣甘藍 KALE
芝麻 Sesame Seeds 
海帶 Seaweed
小麥草 Wheatgrass
薑 Ginger
蘋果 Apple
香蕉 Banana
綠茶 Green Tea

超級食物 : 羽衣甘藍的營養價值 Super Food : The Nutritional Value of KALE

KALE

認識 羽衣甘藍 KALE

羽衣甘藍 (Kale) 是近年被受追捧的超級食物,含有豐富的維他命 K, A 及 C、微量元素錳、銅及植物化學物質,有指對某些癌症有正面作用。

每80克煮熟了的羽衣甘藍含有

  • 120微克的鈣,特別適合素食者及無奶飲食者。
  • 69µg葉酸,葉酸有助血液組成、維持免疫系統的正常運作;更有助女性懷孕期間身體組織的成長。
  • 豐富的黃體素,是抗氧化劑,維持眼晴健康。
  • 448 µg維他命 A,能幫助皮膚、視力維持正常及協助免疫系統的正常運作。
  • 57微克的維他命 C (比紅蘿蔔高出十七倍),是血管、骨、軟骨、齒齦、皮膚、牙齒均需要的膠原形成的元素;能協助免疫系統的正常運作、增加鐵質的吸收及保護細胞免受氧化破壞。

羽衣甘藍不含脂肪、低熱量。

Kale

The word “superfood” is being used more liberally these days but kale truly is super.

Portion for portion kale is hard to beat when it comes to the number of nutrients it contains and a great choice for those wanting to enjoy a healthy balanced diet. Kale is an excellent source of vitamins K, A and C, as well as containing useful amounts of manganese, copper and phytochemicals, which are believed to help against certain types of cancer.

Why is kale good for me?

1 portion (80g) of cooked kale contains 120mg of calcium, which makes it a useful source of this important mineral, especially for vegans and people on dairy free diets

Kale is an excellent source of folate with 69µg in every 80g of cooked curly kale. Folate is the form of folic acid occurring naturally in food. Folic acid is a B vitamin and is important because it: supports the growth of a mother’s tissues during pregnancy; plays a role in normal formation of blood, and supports the immune system to function normally

Kale is rich in lutein – an anti-oxidant which helps keep the eyes healthy. Kale contains 76mg lutein per kg, compared to broccoli which has 17mg. Experts recommend we should eat 6-10mg of lutein each day.

A portion (80g) of cooked kale contains 448µg Vitamin A which plays a supporting role in maintaining normal skin and vision, and helps the immune system to function normally.

Gram for gram kale contains 17 times more vitamin C than carrots. A portion (80g) of cooked kale contains 57mg of vitamin C which is important because it plays a role in the formation of collagen for blood vessels, bone, cartilage, gums, skin and teeth; supports the immune system to work normally; increases iron absorption and plays a role in protecting the cells from oxidative damage

Raw kale is an excellent source of vitamin K containing 704.8µg per 100g. Vitamin K plays a role in normal blood clotting and plays a role in maintaining normal bones

Kale is virtually fat free and low in calories.

Source: http://www.discoverkale.co.uk/health-benefits/
Photo: Suzies Farm