បន្លែសម្រាប់បរិភោគស្លឹក

បន្លែសម្រាប់បរិភោគស្លឹកល្អប្រសើរសម្រាប់ប្រភពផ្ដល់របបអាហារហ្វៃបឺរ ឬអាហារដែលមានរូបធាតុសរសៃដែលមិនអាចរំលាយ វីតាមីននានា (វីតាមីន A, C, និងវីតាមីន B ចម្រុះ) និងសារធាតុរ៉ែ (ជាពិសេសជាតិកាល់ស្យ៉ូម, ដែក, ម៉ាញ៉េស្យូម, និងផូស្វ័រ)។ ជាទូទៅ ស្លឹកពណ៌បៃតងចាស់មានអាហារូបត្ថម្ភច្រើនជាងស្លឹកពណ៌បៃតងខ្ចី ឬស្លឹកពណ៌លឿង។ បន្លែសម្រាប់បរិភោគស្លឹកមួយចំនួនមានផ្ទុកសារធាតុប្រឆាំងសារធាតុចិញ្ចឹម ឬអាហាបំប៉នដែលមានប្រភេទដូចជា អាស៊ីដអុកសាលិក អំបិលនីត្រាត ហ្គ្លីកូស៊ីដនៃអាស៊ីដស្យ៉ានិក និងសារជាតិក្បុង ហើយគេត្រូវតែស្ងោរដើម្បីបំបាត់ ឬបន្ថយសារធាតុទាំងនេះ។ មានអំបូររុក្ខជាតិជាច្រើនដែលរស់បានយូរឆ្នាំ ដោយផ្ដល់នូវអាហារដែលមិនសូវចំណាយកម្លាំងពលកម្មច្រើន។

  1. Chinese Kale Brassica oleracea var. alboglabra

    Chinese Kale, also called Kailaan or Chinese Broccoli, has glossyblue-green leaves with crisp and thick stems. This vegetable adapts well to cold and hot climates and is grown all year round in mild climates. After the first cutting of the main stem, the plant will grow many branches for...

  2. Ornamental Amaranth Amaranthus caudatus

    Ornamental amaranth is a fast-growing annual, up to 2.5 m in height. The stems end in a large, sometimes drooping inflorescence that may be red, purple or green. The leaves may be used as a leafy vegetable. Mainly used as an ornamental, but leaves and seeds are also edible.

  3. Baobab Adansonia digitata

    Adansonia digitatagrows and is native to parts of sub-Saharan Africa. It prefers to grow in drier, well-drained, rocky soils ranging between 0-1000m. For centuries it has been used for food, fodder, shelter, and shade. Trees mature slowly and should be protected from any cold temperatures.The...

  4. Cauliflower Brassica oleracea var. botrytis

    Cauliflower is a cruciferous crop (cabbage family) grown for its compact white immature flower head. Cauliflower is generally suited to temperate climates or higher altitudes in the tropics, preferring cool, moist soil and air. The heads are cut and eaten while the buds are still closed. In order...

  5. Vegetable Amaranth Amaranthus tricolor, A. viridis

    Amaranthus spp. is an annual, erect herb (up to 1 m tall) grown for its edible leaves Leaves grow up to 8 cm in length and are present in an alternate arrangement along the stem. Small flowers are borne on slender spikes within inflorescences up to 12 cm long. Fruit are small, compressed,...

  6. Winged Bean Psophocarpus tetragonolobus

    Winged bean is a climbing, nitrogen-fixing,short-lived perennial vineusually grown as an annual. The pods, beans, leaves, tubers, and flowers of this plant are all edible. It thrives in hot, humid areas where other beans are more likely to succumb to plant diseases.

  7. Moringa Moringa oleifera

    Moringa is a very popular tropical fast growing tree up to 15 m in height. The young pods can be eaten and the leaves are an excellent source of calcium, vitamins, minerals and protein. The tree has a loose crown and can also be used for a hedge, living fence or windbreak. It coppices well to...

  8. Lagos Spinach/Quailgrass Celosia argentea var. spicata

    Lagos Spinach is a member of the Amaranth family and shares many features with members of the genus Amaranthus such as broad edible leaves with high protein content and flowers and seeds produced in dense spikes. Some members of the genus Celosia are well-known ornamentals called "Cockscombs.”...

  9. Kohlrabi Brassica oleracea var. gongylodes

    Kohlrabi is a short (45cm), biennial cruciferous crop (cabbage family) that is cultivated as an annual vegetable. The stems of each plant swell at the base to form a 5 - 10 cm in diameter edible, starchy globe. The broad edible leavesspiral in whorls around the globe-like swollen stem and are...

  10. Broccoli Brassica oleracea var. italica

    Broccoli is a cruciferous crop (cabbage family) grown for the head that is made of a cluster of many, dark green buds formed at the end of an edible stalk. It is a temperate crop that can be grown in the tropics at higher elevations. Broccoli has become a common, favorite vegetable around the...

  11. Malabar Spinach Basella alba, Basella rubra

    There are two species of Malabar spinach, Basella alba, which is green, and B. rubra, which has purple stems. The thick mucilaginous leaves are an excellent dark green leafy vegetable for hot and humid climates. Malabar spinach grows as a spreading vine along the ground or climbing on a trellis;...

  12. Ethiopian Kale Brassica carinata

    Brassica carinata originated in the East African plain, particularly Ethiopia. The young, tender leaves and stem tips may be eaten raw in salads. Older leaves and stouter stem portions are cooked and eaten as a dark green leafy vegetable. The flowering stalks may also be cooked and eaten....

  13. Spider Flower Cleome gynandra

    Spider flower (Cleome gynandra) is an erect annual, growing up to 150 cm in height and anchored with a long tap root. Its many branches produce compound leaves (with three to seven leaflets per leaf) and long clusters of white, pink, or purple flowers. The seeds are contained in slender, green...

  14. Turnip Brassica rapa var. rapifera

    Turnips are a cruciferous crop (cabbage family) grown for the edible fleshy taproot. The leaves are also a good nutritious green leafy vegetable. There are also varieties that have been developed as a forage crop.

  15. Cabbage Brassica oleracea var. capitata

    Cabbage is a hardy, leafy cruciferous vegetable that forms a compact, round head. It is native to southern Europe but can be grown in tropical or semi-tropical areas in cooler highlands where the winters are mild and there is a good supply of moisture. Some varieties in stock at ECHO are fairly...

  16. Baobab Leaves Adansonia digitata L.

    Adansonia digitata, commonly known as the African Baobab, is a highly adaptable and drought-resistant fruit tree found in the arid and semi-arid regions of Sub-Saharan Africa. It is the sole species of the Adansonia genus in tropical Africa, distinguishing it from the other eight species found in...

  17. African Nightshade Solanum scabrum

    Edible nightshade is an erect short-lived perennial usually grown as an annual for the fresh leaves. The leaves contain protein, iron, vitamin A, and other minerals in much higher levels than European leafy vegetables such as cabbage.

  18. Tropical/Indian Lettuce Lactuca indica

    Tropical lettuce is a fast-growing, self-seedingupright annualthat will reach 2m in height and is very productive. Young leaves can be eaten rawbut can be bitter. Older leaves are usually steamed or boiled and served with vinegar. Tropical lettuce tolerates a variety of climatesbut thrives best...

  19. Katuk Sauropus androgynus

    Katuk is a perennial shrub native to the lowland, rainforest understory of the warm tropics. It is a familiar plant in home gardens in the wetter parts of Southeast Asia. It grows up to 3.5 m unless pruned. Katuk leaves are compound, with each leaf comprised of dark green, oval-shaped leaflets...

  20. Jute Corchorus olitorius

    Jute is an erect annual crop used primarily for fiber; however the leaves and shoot tips can be eaten and contain high levels of protein and vitamin C. Jute can be planted at the beginning of the rainy season and will withstand hot, humid months. It can also tolerate some drought conditions and...

  21. African Moringa Tree Moringa stenopetala

    African Moringa is a fast growing tree up to 15 m in height. It grows at higher and drier locations than M. oleifera. In comparison to M. oleifera, M. stenopetala has larger leaves with a milder taste when eaten raw, provides more shade, has a stockier and more bushy growth habit, can be more...

  22. Kale Brassica oleracea var. viridis

    Kale is a cruciferous crop (cabbage family) grown for the leaves. Kale will withstand more heat than other Brassicas and is also tolerant of light frost, which can actually improve flavor. There are many varieties of leaf shape, color and height from a low mat of curled shoots to 2 m high. The...

  23. Chaya Cnidoscolus aconitifolius

    Chaya is a fast-growing, drought-tolerantperennial shrub, typically reaching 3 m in height. As one of its common names "spinach tree"implies, it is grown for its dark-green leaves, which it produces in abundance. Chaya's young leaves and thick succulent stems make a tasty, nutritious, non-slimy...

  24. New Zealand Spinach Tetragonia tetragonoides

    New Zealand Spinach is a low, sprawlingherbaceous plant grown for the young succulent leaves and stem tips. It isan excellent hot weather leafy green. It reaches30-40 cm in height and 100-125 cm in diameter.

  25. Roselle Hibiscus sabdariffa

    Roselle is an annual plant with a tangy-flavored calyx used in drinks, sauces, or eaten fresh. The calyx is the fleshy structure left after the flower has faded. The leaves are edible and eaten raw or cooked. Fresh leaves contain 2-3% protein and traces of calcium, phosphorus, and iron. Roselle...

  26. Garland Chrysanthemum Glebionis coronaria

    Garland chrysanthemum is a leafy, annual herb that reaches a height of 90-120 cm by flowering time. The leaves add flavor to stir-fries, soups and salads and have a pleasing spicy, sweet, aromatic taste.

  27. Jewels of Opar Talinum paniculatum

    Native to tropical America, this plant can now be found throughout much of the tropics. Jewels of Opar is an erect, herbaceousperennial ground cover or low shrub that can reach a height of 1 m. The leaves are alternate, simple, and succulent. The self-pollinated flowers are small with 5 pink or...

  28. Collards Brassica oleracea var. viridis

    Collards are a cruciferous crop (cabbage family) grown for the leaves. The wide, smooth, blue-green leaves of collards have a spinach-like flavor and are the highest in nutrients of the dark green, leafy vegetables.

  29. Kale Brassica oleracea var. acephala

    Kale is a cruciferous crop (cabbage family) grown for the leaves. Kale will withstand more heat than other Brassicas and is also tolerant of light frost, which can actually improve flavor. There are many varieties of leaf shape, color and height from a low mat of curled shoots to 2 m high. The...

  30. Lettuce Lactuca sativa

    Lettuce is a fast-growing, semi-perennialherbaceous plant grown for its edible leaves that are usually eaten raw. Lettuce is adapted to cool, moist conditions in temperate areas and above 1,000 m in the tropics.

  31. Grain Amaranth Amaranthus cruentus, A. hypochondriacus

    Grain amaranths are annual plants and include several species of Amaranthus grown specifically for the seeds which are usually lighter colored than vegetable amaranth varieties. The cultivation of grain amaranths as food plants is traceable to ancient Aztec civilizations of Mexico. The grain...

  32. Mustard Greens Brassica juncea

    Mustard greens are a cruciferous crop (cabbage family) grown for the leafy greens that have a slightly bitter, peppery or mustardy taste. Mustard’s dark green color makes it a very nutritious leafy vegetable that can be grown year round in many parts of the world.

  33. Beets Beta vulgaris subsp. vulgaris

    Garden Beets, also called beetroot, are a hardy, cool-season root crop with edible leaves and a fleshy, tap root. The most common beets are deep red throughout but there are varieties that are yellow, white or mixed. The roots are a source of calories and the leaves are a good source of fiber and...

  34. Cranberry Hibiscus Hibiscus acetosella

    Cranberry hibiscus is a medium sized, semi-perennial bush that produces edible purple-red leaves. The tangy, deep maroon leaves can be eaten raw or cooked and the flowers blended in teas or lemonade.

  35. Pak Choi, Bok Choy Brassica rapa var. chinensis

    Pak Choi is a cruciferous crop (cabbage family) grown for the rosette of flattened white stems topped by green leaves. This nutritious and fast growing green leafy vegetable is popular in Asian stir-fries and in other dishes calling for cooked or fresh greens.