Madahon at berdeng gulay, ang wonder gulay

Ni Ma. Anna Rita M. Ramirez

FNRI S & T Media Service

Alam n’yo ba na ang mga berde at madahong gulay ay mayaman sa sustansiya at micronutrients? Ang micronutrients ay mga bitamina at mineral na kailangan ng katawan sa kaunting dami lamang upang mapanatili ang mga iba’t ibang proseso sa loob ng ating katawan.

Halimbawa ng madahon at berdeng gulay ay mga dahon ng malunggay, ampalaya at sili. Kasama na rin dito ang mga talbos ng kangkong, kamote, sayote at kalabasa. Ang repolyo, letsugas, cauliflower at broccoli ay kabilang din sa grupong ito.

Ang madahong gulay ay may bitamina A na nagbibigay proteksyon sa sakit at tumutulong sa pagpapalinaw ng mata. Ang mga ito ay may B-vitamins din na nagbibigay enerhiya at lakas. Ito rin ay tumutulong sa muscular at nerve function ng ating katawan. Ang vitamin C na taglay ng mga gulay na ito ay tumutulong sa pagpapaigting ng resistensiya, pagpapatibay ng mga cells at pag-absorb ng iron.

Nagdudulot din ang mga berde at madahong gulay ng mga mineral tulad ng iron at calcium. Ang calcium ay kailangan para sa pagbuo at pagpapatibay ng buto. Ang iron naman ay tumutulong sa pagbuo ng pula ng dugo na mahalaga upang hindi maging anemic ang isang indibidwal.

Ang mga madahong gulay ay isa ring mahalagang pinagkukuhanan ng fiber o hibla. Ang fiber ang nagsisilbing tagapag-walis at tumutulong maglinis ng ating digestive system.

Ayon sa Nutritional Guidelines for Filipinos, ine-enganyo ang pagkain ng mas maraming gulay at prutas para maiwasan ang micronutrient deficiencies. Ayon sa surbey ng FNRI noong taong 2008, natukoy na karamihan sa mga Filipino ay di kumakain ng sapat na gulay at prutas na mayaman sa vitamin C.

Isinusulong ang pagkonsumo ng tatlong dulot o servings ng madahong gulay sa loob ng isang araw. Ang kalahating tasang lutong gulay ay katumbas ng isang dulot.

Ang impormasyon na ito ay hatid ng Food and Nutrition Research Institute ng Department of Science and Technology o FNRI-DOST. Para sa karadagdagan impormasyon at kaalaman sa pagkain at nutrisyon sumulat o tumawag kay: Dr. Mario V. Capanzana, Director ng FNRI- DOST. General Santos Avenue, Bicutan, Taguig City o sa kanyang E-mail address: mcv@fnri.dost.gov.ph o sa telepono bilang 8-3-7-2-9-3-4 and 8-2-7-3-1-6-4, Maari ring bisitahin ang aming website: http://www.fnri.dost.gov.ph.

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