Makomborero, Kunetseka Kunokwanisika uye Recipes
Kale isiri yemasidhari uye inogona kunge iri inoshamisa kune chirongwa chokudya chirwere cheshuga, kuwedzera inzwi, kunakidza, fiber , marara uye nezvimwe zvakawanda zvinopa utano. Iyi nyika-inonaka yemavara mashizha ane ruvara yakazara mune antioxidant carotenoids uye flavonoids iyo yakaratidzwa kuderedza dambudziko reimwe marariya. Kale is cruciferous yemiti uye ndeyemhuri yebhaxika (Brassica).
Chii Chirongwa Chekudya Kwekare?
Kale yakaderera-calorie zvokudya, inowanikwa mufiber, vitamini C, vitamini K, vitamini A, beta carotene, zeaxanthin, manganese (micronutrient inobatsira kugadzira uye kuputsa mapuroteni uye shuga), uye lutein. Zvidzidzo zvakaratidza kuti zvikafu zvakapfuma muLutein uye beta carotene (carotenoids) zvinogona kubatsira kutsigira utano hwemaziso, izvo zvinokosha kune vanhu vane chirwere cheshuga vanogona kutowedzera kuve nemamwe maziso .Iyo yakanakawo kune calcium, potassium, vitamin B6 , simbi, nemhangura (iyo inobatsira antioxidant enzymes). Kuwedzera mamwe potassium zvakanakisisa zvekudya zvinogona kubatsira kuderedza kushanda kweropa , chinhu chinokosha chekuda kwevanhu vane chirwere cheshuga.
Kudya kunovaka muviri Kuparara : Imwe mukombe wekare ndeye: 30 makorikiti, 0 g mafuta, 29 mg sodium, 7 g gorohydrate, uye 2 g mapuroteni. Imwe mukombe inopawo zvinenge 4 muzana yekurudziro yezuva nezuva yakarongwa (RDA) yefiber, 9% ye calcium, 9% ye potassium, 10% yemhangura, 26% yemanganese, 684% yevhitamini K, 9% yevhitamini B6, 206% yevitamini A, 134% yevhitamini C.
Pane Chero Kunetseka Nekudya Ekare Kare?
Kare yepamusoro yezana ye vitamini K, chirongwa chinokosha chekuvhara ropa, zvinoreva kuti kune avo vane chirwere chepfungwa vanotora ropa vanoonda, zvakadai se coumadin, kudya kwekare uye mamwe mimwe miriwo ine michero yakaoma in vitamin K inofanira kuongororwa.
Kazhinji, vanhu vanogona kuchengetedza ropa rakanaka kana vachidya miriwo ye cruciferous, yakadai sekare kana ichienderana nekudya kwayo. Nokudaro zvakakosha kutaura nemutano wako wehutano usati wawedzera kare kune kudya kwako kana iwe uri kutora ropa rakanyanya.
Nzira Yokugadzirira Sei Kare
Kare inouya mumhando dzakasiyana-siyana, dzakadai sedzakanaka, zvishongo, uye dinosaur. Kare inogona kugadzirirwa nzira dzakawanda dzakadai sauteed, steamed, kubika, kubika, juiced, uye kudyiwa zvakasvibiswa. Kupisa mhepo kunogona kuva ndiyo nzira yakanakisa yekudya kare nokuti inobatsira kuchengetedza mavitamini nemaminerari zvinogona kurasikirwa mukubika pakubika. Kunze kwekudya kare yakasvibirira, kupisa mvura ndeyeyoyo yakanyanya kunyoresa nzira yekudya kare iyo inogona kubatsira kuponesa kurasikirwa.
Pakusarudza kare, tsvaga mashizha ane mavara ane mavara akaoma. Sarudza kare nemashizha mashoma kuti uwedzere unyoro uye unhu hwakanaka. Usashambidza kare kana uchinge uchengetedza uye uchengetedze muhomwe yepurasitiki yakasimbiswa nemhepo yakawanda yakabviswa sezvinobvira. Izvi zvichabatsira kuwedzera hupenyu hwaro hwekuchengetedza uye huchengetedze hutsva.
Nzira iri nyore yekugadzirira kare ndeyokutora iyo kwemaminitsi mashanu. Gadzira uye uwedzere kunakidza-kunya, mashupisi, stews, uye casseroles.
Zvidzidzo:
Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/micro-for-health.pdf