Iinzuzo, Ukukhathazeka okuKhe kunye neeRepephu
I-Kale iyimifuno engeyiyo-starchy kwaye ingaba yongezelela ngokucacileyo kwisicwangciso sesidlo seswekile, ukongeza umthamo, ukunambitheka, i- fibre , umbala kunye nezinye izibonelelo ezinomsoco. Olu luhlaza olumnyama olumnyama olumnyama lucebile kwi-carotenoids kunye ne-flavonoids eziye zaboniswa ukunciphisa umngcipheko wee-cancer ezithile. I-Kale iyimifuno ebaluleke kakhulu kwaye iyenzela intsapho yeklabishi (Brassica).
Yiyiphi iSondlo seNondlo ye Kale?
I-Kale i-calorie ephantsi, isityebi kwi-fiber, i-vitamin C, i-vitamin K, i-vitamin A, i-beta carotene, i-zeaxanthin, i-manganese (i-micronutrient enceda ukwenza kunye nokuphula amaprotheni kunye noshukela), kunye ne-lutein. Ucwaningo luye lwabonisa ukuba ukutya okutyebileyo kwi-lutein kunye ne-beta carotene (i-carotenoids) kunokunceda ukuxhasa impilo yamehlo, ebalulekileyo kubantu abanesifo sikashukela abanokuthi bangakwazi ukufumana imeko ethile kwamehlo athile .Umthombo omuhle we-calcium, i-potassium, i-vitamin B6 , isinyithi, kunye nobhedu (okuncedisa i-enzymes antioxidant). Ukongeza ukutya okuninzi lwe-potassium kunokunceda ukunciphisa uxinzelelo lwegazi , into ebalulekileyo yobungozi kubantu abanesifo sikashukela.
Ukuphazamiseka kwesondlo : Enye indebe ye-Kale i malunga neekhalori ezingama-30, i-0 g i-fat, i-29 mg ye-sodium, i-7 g ye-carbohydrate kunye ne-2 g protein. Enye indebe inikeza malunga ne-4% yesibonelelo sesibonelelo semihla ngemihla, i-9% ye-calcium, i-9% ye-potassium, i-10% yethusi, i-26% ye-manganese, i-684% ye-vitamin K, i-9% ye-vitamin B6, 206% yevithamini A, i-134% yevithamini C.
Ngaba Kukho Iingxaki Zokuba Kudla Edala?
Ipesenti ephezulu ye-vitamin K, i-nutrient ebalulekileyo yokugubha igazi, ithetha ukuba kulabo bantu abaneesifo senhliziyo esithatha igazi abagciniweyo, njenge-coumadin, ukutya kwe-Kale kunye nezinye iifuno eziluhlaza eziluhlaza kwi-vitamin K kufuneka zihlolwe.
Ngokuqhelekileyo, abantu banokugcina amanqanaba egazi kakuhle xa besitya imifuno ye-cruciferous, efana ne-kale xa ihambelana nokudla kwabo. Ngako oko kubalulekile ukuthetha nomboneleli wakho wezempilo ngaphambi kokungeza i-Kale ekudleni kwakho xa uthatha igazi elincinci.
Indlela yokulungisa i Kale
I-Kale ivela kwiintlobo ezininzi ezahlukahlukeneyo, ezinjenge-curly, imihlobiso kunye ne-dinosaur. I-Kale inokukwazi ukulungiselela iindlela ezininzi ezifana ne-sauteed, i-steamed, i-baked, ibilisiwe, i-juiced, kwaye idliwe eluhlaza. Ukuthambisa i-steaming ingaba yindlela ephilileyo kakhulu yokutya i-Kale kuba inceda ukugcina iivithamini kunye neemaminerali ezilahlekayo ekuphekeni xa zipheka. Ngaphandle kokutya i-kale eluhlaza, ukuthambisa i-steaming yindlela ephantsi kakhulu yokutya i-Kale engakunceda ukuphucula ukulahleka kwesisindo.
Xa ukhetha i-kale, khangela amaqabunga amnyama anemibala ebunzima. Khetha i-kale kunye namaqabunga amancinci ukuze ube nesisa kunye nokunambitheka okungcono. Musa ukuhlamba i-kale xa ugcina kwaye ugcina kwisigxina seplastiki esitywinwe kunye nomoya okhutshwayo kangako. Oku kuya kunceda ukwandisa ubomi bentabhethi kwaye ugcine utsha.
Indlela elula yokulungiselela i-kale kukukuqhubela imitha emihlanu. Hamba kwaye ungeze kwi-fries-souries, soups, stews, kunye ne-casseroles.
Izibonelelo:
ILinus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/micro-for-health.pdf