Kale yakaonekwa sechishamiso chokudya, uye iwe unogona kuiwana pane menus kwese kwese. Asi pane zvimwe zvinetso zvekudya kare kana iwe une chirwere chetachiona .
Ngatitarisei tichitarisisa zvakanyanya nezve simba iri rekudya remuti.
Chii Chakare?
Zita rechiLatini yekare ndi Brassica oleracea acephala . Kale chikamu chemhuri ye cruciferous yemiriwo.
Izvo zvakaoma uye zvinorwadza kana zvidyiwa zvakasvibirira. Kale ishamwari yepedyo yemimwe miriwo inonzi cruciferous, kusanganisira kabichi, broccoli, cauliflower, zvinomera zvebrussels uye magirasi. Kale yakareba mashizha, anga akavharidza kana akareruka, uye mashizha haasviki mutsanana kana musoro.
Kale mashizha anogona kunge ari ruvara kana ruvara rwepepuru. Kale yakazara nemavitamini nemaminerari, uye kunyanya, antioxidant inozivikanwa seal alpha-lipoic acid, iyo yakaratidzwa kuva nehutano hwakawanda hunobatsira.
Health Health Benefits of Kale
Imwe kapu yekare yakaiswa (ma2 ounces) inopa miviri inotevera:
- Vitamini A: 206 muzana yePuraneti Daily Allowance (RDA) (kubva kune beta-carotene)
- Vitamin K: 684 muzana ye RDA
- Vitamini C: 134 muzana ye RDA
- Vitamini B6: 9 muzana ye RDA
- Manganese: 26 muzana ye RDA
- Calcium: 9 muzana ye RDA
- Mhangura: 10 muzana ye RDA
- Potassium: 9 muzana ye RDA
- Magnesium: 6 muzana ye RDA
Mukuwedzera pakuva zvokudya zvinovaka muviri, zvishoma-calori, mararamiro akawanda ehutano anonzi inoshandiswa kudyiwa kwevhitamini uye mineral-rich yaka kare, iyo yakakwirira pamatsetse ezvokudya zvakanyanya munyika.
Aya mazano, anosanganisira zvinotevera:
- Utano hwakanaka uye bvudzi rinokonzerwa nehuwandu hwevhitamini A uye C
- Inobatsira nekudya
- Kuderedza ngozi kune chirwere chemoyo
- Inovandudza utano hwetema
- Kuderedza njodzi yekudzidzira asthma
- Mazinga echepasi glucose uye inovandudza shuga yeropa kuenzana uye insulin senitivity
- Kudzivirira hutano hwehutano hunokonzerwa nehutano hwehuga
- Inobatsira kuderedza purogiramu yeuropathy muvanhu vane chirwere cheshuga
- Kutsigira simba kwepamusoro nekuda kwekuchera koriori / mvura yakakwirira
- Inobatsira kudzivirira kuvhiringidzika, rubatsiro mukudya uye kusimbisa nguva dzose
- Iko muvhitamini K (kusakwana kwevhitamini D kunogona kukonzera kuwedzera kungozi yekuputsika kwepafu)
- High in lutein, iyo inobatsira kuchengetedza utano hweziso
- Itai kuti hurumende iite zvinokonzera kudya zvokudya panguva yakakwirira
Kale uye Thyroid Link
Kale, seprisiferous yemiti, ndeyemhuri yezvokudya zvinonzi goitrogens , zvinoreva kuti dzinokwanisa, kana dzakasviba uye dzakawanda, kudzikisa utachiona, uye kukurudzira kuumbwa kwetachiona yakakura (inonzi goiter) .
Izvozvo zvakati, iyo chaiyo yekare iyo inogona kupedzwa haina kumbove yakanyatsodzidza. Nokudaro, mari chaiyo inogona kukonzera kusakanganiswa kwevatachiona hwetachiona hazvizivikanwi.
Uyezve, kune huwandu hwevanhu, hutano hunobatsira hwekare hunodarika chero njodzi dzehutachiona, uye kuparadza vamwe kare sechikamu chekudya kunonzi kwakachengeteka uye kunovaka muviri kunobatsira.
Mukuwedzera, kune vanhu vane chirwere chetachiona, njodzi dzekuita utachiona huri nani huriwo hushoma, chero bedzi iyo kare (kana chero yemiti inonzi cruciferous) isingadyi.
Zvakakosha kucherechedza, zvisinei, kuti kudya kare yakajairika uye juicing kare ingangodaro kunetseka. Kutora mavara yakawanda yakaita kuti hurumende ishandiswe yemakemikari ari mukare kare. Saka, kana ichidyiwa nguva dzose, jisi yakawanda yekare kare inogona kukanganisa utachiona hunoita basa, nekudzivisa kudya kweyodini yezvokudya .
Shoko Rinobva
Pakupedzisira, kana iwe une utachiona hwehutachiona, unogona kuedza kudzivisa kana kuisa zvakanyanya kudya kwekare kare kana kuti mbiriso juicing yekare nemamwe goitrogens. Pane kudaro, sarudza kupisa kana kubika miriwo ye cruciferous, sezvo vazhinji veti goitrogens zvakaparadzwa zvachose nekupisa (saka zvinogona kuchengetedzwa zvakachengetedzwa mumwero).
Izvo zvinonzwisisika kuti kuchengetedza diary yezvokudya, kuitira kuti iwe unogona kunyora yako kushandiswa kwekare (uye kuti yakagadzirirwa sei). Zvadaro, iva nechokwadi chekuunza chikafu chako chezvokudya kumadhiregi ako kusarudzwa kuti uone kuti muri vaviri peji rimwechete.
> Sources:
> Bajaj JK, Salwan P, Salwan S. Zvimwe zvinokanganisa zvinokonzerwa nehutachiona husingaiti: Kuongorora. J Clin Diagn Res . 2016 Jan; 10 (1): FE01-FE03.