I-Kale ibhekwa njengesidlo sokumangala, futhi ungayithola kumamenyu kuyo yonke indawo. Kodwa kungase kube khona ukukhathazeka mayelana nokudla i-Kale uma unesifo segciwane .
Ake sibuke ngokubheka eduze kwalokhu amandla okudla okunomsoco wesitshalo.
Yini Okudala?
Igama lesiLatin for kale yi- Brassica oleracea acephala . Kale uyilungu lomndeni we-cruciferous wemifino.
Kuyinto enzima futhi ebabayo uma idliwe eluhlaza. I-Kale iyisihlobo esiseduze sezinye imifino e-cruciferous, kuhlanganise iklabishi, i-broccoli, i-cauliflower, amahlumela e-brussels nemifino ye-collard. I-Kale inamaqabunga amade, ama-curly noma abushelelezi, futhi amaqabunga awenzi ifomu elihlangene noma ikhanda.
Amacembe ase-Kale angaba luhlaza noma aluhlaza. I-Kale igcwele amavithamini namaminerali, ikakhulukazi i-antioxidant eyaziwa nge-alpha-lipoic acid, eye yaboniswa ukuthi inezinzuzo eziningi zezempilo.
Izinzuzo zezempilo ze Kale
Enye indebe ye-kale eluhlaza (ama-ounces amabili) inikeza izakhi ezilandelayo:
- I-Vitamin A: amaphesenti angama-206 weNconywa Yesevisi Yomhlaba Wonke Ephakanyisiwe (i-RDA) (kusuka ku-beta-carotene)
- I-Vitamin K: amaphesenti angu-684 we-RDA
- I-Vitamin C: amaphesenti angama-134 we-RDA
- I-Vitamin B6: amaphesenti angu-9 e-RDA
- I-Manganese: amaphesenti angama-26 e-RDA
- I-Calcium: amaphesenti angu-9 e-RDA
- I-Copper: amaphesenti angu-10 e-RDA
- I-Potassium: amaphesenti angu-9 e-RDA
- I-Magnesesi: amaphesenti angu-6 e-RDA
Ngaphezu kokudla okunomsoco, okuphansi kwekhalori, izinzuzo zezempilo eziningana zibhekwa ekusetshenzisweni kwe-vitamin ne-mineral-rich rich, ephezulu ohlwini lwezinto zokudla emhlabeni ezinempilo.
Lezi zinzuzo, faka okulandelayo:
- Isikhumba esinempilo nezinwele ngenxa yamanani amavithamini A noC
- Isiza ngokugaya
- Ukwehlisa isifo senhliziyo
- Ithuthukisa impilo yethambo
- Ukunciphisa ingozi yokuthuthukisa i-asthma
- Amazinga we-glucose esezansi futhi kuthuthukisa izinga lokushukela kwegazi kanye nokuzwela kwe-insulin
- Vimbela izinguquko ezibangelwa ukucindezeleka okwenziwa yizifo eziphethwe yisifo sikashukela
- Kusiza ukwehlisa isifo se-neuropathy esithinta abantu abanesifo sikashukela
- Ubukhulu bamandla obukhulu ngenxa yokwehlisa ikhalori / okuqukethwe kwamanzi aphezulu
- Isiza ukuvimbela ukudliwa, izinsiza ekugayeni nokugqugquzela ukuhlala njalo
- I-vitamin K ephakeme (ukunganelisi okwanele kwevithamini D kungabangela ingozi eyengeziwe yokwephulwa kwethambo)
- Ephakeme e-lutein, esiza ukuvikela impilo ye-eye
- Kwangathi ingavimbela imiphumela ye-carcinogenic ukugcoba ukudla ngesikhathi esiphezulu
I-Old ne-Thyroid Link
I-Kale, njengemifino ebaluleke kakhulu, ingokomndeni wokudla obizwa ngokuthi i- goitrogens , okusho ukuthi inamandla, lapho iluhlaza futhi eningi kakhulu, ukunciphisa i-thyroid, futhi ikhuthaza ukwakhiwa kwe-thyroid ekhulisiwe (ebizwa ngokuthi i-goiter) .
Lokho kusho ukuthi inani elilinganiselwe lika-Kale elingadliwa alizange lifunde kahle. Ngakho-ke, inani eliqondile elingase lidale ukusabela okungalungile kweziguli ze-thyroid akukwaziwa.
Ngaphezu kwalokho, kubantu abaningi, izinzuzo zezempilo ze-kale zidlula zonke izingozi ze-thyroid, futhi ukudla ezinye ze-kale njengengxenye yokudla kubhekwa njengokuphephile nokudla okunomsoco.
Ngaphezu kwalokho, kubantu abanesifo se-thyroid, izingozi zokwenza isimo se -roid zibi nakakhulu, nazo zonke izidakamizwa ze-kale (noma imifino ye-cruciferous) ayidlangalaleni.
Kubalulekile ukuthi uqaphele ukuthi ukudla ama-kale aluhlaza nama-juicing angase abe ukukhathazeka. I-juicing eluhlaza yama-kale eyenza ukuhlushwa kwamakhemikhali e-goitrogenic e-kale high. Ngakho-ke, uma kusetshenziswe njalo, ijusi e-arab eluhlaza lingakwazi ukuphazamisa umsebenzi we -roid, ngokuvimbela ukungena kwe- iodine yokudla .
Izwi elivela
Ekugcineni, uma unesimo se -roid, ungase ufune ukugwema noma ukukhawulela ngokweqile ukungena kwe-kale eluhlaza noma i-juicing eluhlaza yama-kale namanye ama-goitrogens. Esikhundleni salokho, khetha uketshezi noma upheke imifino ye-cruciferous, njengoba iningi lama-goitrogens libhujiswa ngokuphelele ngokushisa (ngakho kungadliwa ngokuphepha ngokulinganisela).
Kubuye kube nokuhlakanipha ukugcina idayari yokudla, ukuze ukwazi ukurekhoda ukusetshenziswa kwakho kwe-kale (nokuthi kulungiselelwe kanjani). Khona-ke, qiniseka ukuthi ulethe idayari yakho yokudla endaweni yokuqokwa kukadokotela ukuze uqinisekise ukuthi kokubili kukhasi elifanayo.
> Imithombo:
> Bajaj JK, Salwan P, Salwan S. Izingozi eziningana ezikhona ezibandakanya ukungasebenzi komzimba we-thyroid: Ukubuyekeza. J Clin Diagn Res . 2016 Jan; 10 (1): FE01-FE03.