Izinzuzo, Ukukhathazeka Okukhona Nokupheka
I-Kale iyimifino engekho-starchy futhi ingaba nesimangaliso esimisweni sokudla kwesifo sikashukela, okwandisa ivolumu, ukunambitheka, i- fibre , umbala nezinye izinzuzo eziningi zokudla okunomsoco. Lokhu kuluhlaza okwesibhakabhaka okuluhlaza okwesibhakabhaka kunomhlabathi ocebile kuma-carotenoids nama-flavonoids okuye kwaboniswa ukunciphisa ingozi yezinye umdlavuza. Kale i-vegetiferous yemifino futhi ingeyomndeni weklabishi (Brassica).
Yini Okuqukethwe Okunomsoco Kwe-Kale?
I-Kale yikudla okuphansi kwekhalori, i-fibre ecebile, i-vitamin C, i-vitamin K, i-vitamin A, i-beta carotene, i-zeaxanthin, i-manganese (i-micronutrient esiza ukwenza futhi iphule amaprotheni noshukela), ne-lutein. Ucwaningo luye lwabonisa ukuthi ukudla okucebile i-lutein ne-beta carotene (i-carotenoids) kungasiza ukusekela impilo ye-eye, ebalulekile kubantu abanesifo sikashukela abangase banakeke kakhulu ezimweni ezithile zamehlo .Umthombo omuhle we-calcium, i-potassium, i-vitamin B6 , insimbi, nethusi (okusiza ama-enzyme e-antioxidant). Ukwengeza ukudla okune-potassium okungaphezulu kungasiza ekunciphiseni ukucindezelwa kwegazi , isici esibalulekile sengozi kubantu abanesifo sikashukela.
Ukwehla kwesondlo : Ingqikithi eyodwa yama-kare iphathelene: ama-calories angu-30, ama-0 g amafutha, i-29 mg ye-sodium, i-7 g carbohydrate, ne-2 g amaprotheni. Enye indebe ihlinzeka ngamaphesenti angama-4% ekhokhelwa nsuku zonke (RDA) ye-fiber, i-9% ye-calcium, i-9% ye-potassium, i-10% yethusi, i-26% yama-manganese, i-684% ye-vitamin K, i-9% ye-vitamin B6, i- Ama-vitamin A angu-206%, ama-134% wevithamini C.
Ingabe Kukhona Ukukhathazeka Ngokudla Ngesikhathi?
Iphesenti eliphakeme lika-vitamin K, eliyisidakamizwa esibalulekile ekuqhenqeni kwegazi, kusho ukuthi kulabo bantu abanesifo senhliziyo abazithatha igazi, abafana ne-coumadin, ukudla kwe-Kale kanye neminye imifino eluhlaza okwenziwe nge-vitamin K kufanele ihlolwe.
Ngokuvamile, abantu bangakwazi ukugcina amazinga aphezulu egazi uma bedla imifino ye-cruciferous, njenge-kale uma ihambisana nokudla kwayo. Ngakho-ke kubalulekile ukukhuluma nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokungeza i-kale ekudleni kwakho uma uthatha igazi elincane.
Indlela Yokulungisa Kale
I-Kale ivela ezinhlobonhlobo eziningi ezihlukahlukene, njenge-curly, imihlobiso, ne-dinosaur. I-Kale ingahle ilungiselelwe izindlela eziningi ezifana ne-sauteed, steamed, baked, abilisiwe, i-juiced, futhi idliwe eluhlaza. Ukugcoba kungase kube yindlela engcono kunazo zonke yokudla ama-kale ngoba kusiza ukulondoloza amavithamini namaminerali angase alahleke ekuphekeni ngenkathi abilayo. Ngaphandle kokudla i-kale eluhlaza, ukuhamba nge-steaming kuyindlela ephansi kunazo zonke yokudla i-Kale engasiza ekusizeni ukulahlekelwa isisindo.
Lapho ukhetha i-kale, bheka amaqabunga amnyama anemibala eqinile. Khetha i-kale ngamaqabunga amancane ukuze uzwele futhi ube nesinambitheka esingcono. Musa ukugeza u-kale lapho ugcina futhi ugcina esakeni lesipulasitiki elivalwe ngomoya omningi ususwe ngangokunokwenzeka. Lokhu kuzosiza ukunweba impilo yayo yesheluli futhi ukuyigcine esisha.
Indlela elula yokulungisa i-kale ukuyihambisa ngemaminithi amahlanu. Chofoza uphinde ungeze kwi-fries-fries, isobho, ama-stews, nama-casseroles.
Izinsiza:
I-Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/micro-for-health.pdf