I-Kale ifumaneka njengokutya okumangalisayo, kwaye uyayifumana kwimenyu yonke indawo. Kodwa kukho ukukhathazeka malunga nokudla i-Kale ukuba unesifo se-thyroid .
Makhe sijonge ukujongwa okujonge kule ndawo yokutya okunomsoco wesityalo.
Yintoni Edala?
Igama lesiLatini elithi kale nguBrassica oleracea acephala . Kale ilungu lentsapho ye-cruciferous yemifuno.
Kunzima kwaye kunomsindo xa udliwe luhlaza. I-Kale isondlo esisondeleyo seminye imifuno e-cruciferous, kubandakanywa iklabishi, i-broccoli, i-cauliflower, ihluma ze-brussels kunye nemifuno ye-collard. I-Kale inamaqabunga amade, mhlawumbi i-curly okanye i-smooth, kwaye amaqabunga ayenzanga isitebe esinyeneyo okanye intloko.
Amagqabi aseAkare angaba luhlaza okanye obomvu. I-Kale igcwele amavithamini kunye neemaminerali, kwaye ngokukodwa, i-antioxidant eyaziwa ngokuba yi-alpha-lipoic acid, eboniswe ukuba ineenzuzo ezininzi zezempilo.
Izinzuzo zezeMpilo ze Kale
Enye indebe ye-kale yai eluhlaza (ii-ounces 2.4) inikezela izondlo ezilandelayo:
- I-Vitamin A: iipesenti ezingama-206 ze-Allowed Daily Allowance (RDA) (ukusuka kwi-beta-carotene)
- I-Vitamin K: iipesenti ezingama-684 ze-RDA
- I-Vitamin C: iipesenti ezingama-134 ze-RDA
- I-Vitamin B6: iipesenti ezili-9 ze-RDA
- I-Manganese: iipesenti ezingama-26 ze-RDA
- I-calcium: iipesenti ezili-9 ze-RDA
- I-Copper: iipesenti ezili-10 ze-RDA
- I-Potassium: iipesenti ezili-9 ze-RDA
- I-Magnesium: iipesenti ezi-6 ze-RDA
Ukongezelela kokutya okunomsoco, okuphantsi kweekhalori, ininzi yeenzuzo zezempilo kubangelwa ukusetyenziswa kwe-vitamin ne-mineral-rich ase-Kale, ephakamileyo kwiintlobo zokutya zehlabathi eziphephile.
Ezi zinzuzo, zibandakanya oku kulandelayo:
- Ikhumba eliphilileyo kunye neenwele ngenxa yamanani aphezulu amavithamini A kunye noC
- Unceda ngokugaya
- Ukunciphisa ingozi yesifo senhliziyo
- Ukuphucula impilo yethambo
- Ukunciphisa ingozi yokuphucula isifuba
- Amanqanaba e-glucose aphantsi kunye nokuphucula i-sugar balance and insulin
- Ukuthintela utshintsho olwenziwe ngongcinezelo kwizigulane ezineesifo seswekile
- Unceda ukunciphisa i-peripheral neuropathy kwi-diabetics
- Ubungakanani bomelele bamandla ngenxa yokunciphisa ikhalori / umgangatho wamanzi aphezulu
- Unceda ukuthintela ukuzitywa, ukuncedisa ekutyeni nasekunyuseni rhoqo
- I-vitamin K ephezulu (ukunganelanga okwi-vitamin D kunokubangela umngcipheko wokwanda kwethambo)
- Ephakamileyo e-lutein, enceda ukukhusela impilo yamehlo
- Ngamana ungavimba iziphumo ze-carcinogen ukugcoba ukutya ngexesha eliphezulu
Kale kunye neTyroid Link
I-Kale, njengemifuno enesithwathwa, ivela kwintsapho yokutya ebizwa ngokuba yi- goitrogens , oko kuthetha ukuba banako, xa kuluhlaza kwaye kuninzi , ukunciphisa i-thyroid, nokukhuthaza ukwakhiwa kwe-thyroid ebizwa ngokuba yi-goiter) .
Oko kwathiwa, inani elichanekileyo le-kale elingasetyenziswayo alizange lifundwe kakuhle. Ngoko ke, umlinganiselo ochanekileyo onokubangela ukuba izigulane ze-thyroid zenzeke kakubi.
Ukongezelela koko, ngokubanzi uluntu, izibonelelo zempilo ze-Kale zigqithise ngaphezu kwayo nayiphi na ingozi kwi-thyroid, kunye nokudla amanye ama-kale njengenxalenye yokutya kukuthathwa njengekhuselekile kwaye kunoncedo ngokufanelekileyo.
Ukongezelela, kubantu abanesifo se-thyroid, ingozi yokwenza i -roid imeko ibe yinto encinci, nangona nje i-kale (okanye nayiphi imifuno ehamba phambili) ayidlanga.
Kubalulekile ukuba uqaphele, nangona kunjalo, ukuba ukutya kwama-kale aluhlaza kunye ne-juicing Kale kunokukhathazeka. I-juicing eluhlaza yama-kale eyenza ukuxilongwa kweekhemikhali ze-goitrogenic kwi-kale yaphezulu. Ngoko ke, ukuba isetyenziswe rhoqo, i juisi eluhlaza iyakwazi ukuphazamisa ukusebenza kwe-thyroid, ngokukuvimbela ukutyalwa kwe -iodine yokutya .
ILizwi
Ekugqibeleni, ukuba unesimo se -roid, unokufuna ukuphepha okanye ukukhawuleza ukunciphisa ukutya kwe-kale eluhlaza okanye i-juicing eluhlaza ye-kale kunye nezinye i-goitrogens. Kunoko, khetha ukuqhuba umbane okanye ukupheka imifuno enqabileyo, njengoko ininzi ye-goitrogens iyatshatyalaliswa ngokupheleleyo ngubushushu (ngoko kungatshatyalaliswa ngokufanelekileyo ngokumodareyitha).
Kwakhona kunengqiqo ukugcina idayari yokutya, ngoko unokurekhoda ukusetyenziswa kwakho kwe-kale (kunye nendlela ekulungele ngayo). Emva koko, qiniseka ukuzisa idayari yakho yokutya kwisigqeba soogqirha bakho ukuqinisekisa ukuba bobabini kwiphepha elifanayo.
> Imithombo:
> Bajaj JK, Salwan P, Salwan S. Iindidi ezinobuthi ezinobungozi obuchaphazelekayo kwi-thyroid function: Ukuhlaziywa. J Clin Diagn Res . 2016 Jan; 10 (1): FE01-FE03.