Kale ndi chinthu chodabwitsa kwambiri, ndipo mungachipeze pamasewera kulikonse. Koma pangakhale nkhawa zina zokhudza kudyetsa kale ngati muli ndi matenda a chithokomiro .
Tiyeni tiyang'ane kuyang'anitsitsa moyang'anizana ndi mphamvuyi ya zakudya ya zomera.
Kodi Zakale Zili Ziti?
Dzina lachilatini la kale ndi Brassica oleracea acephala . Kale ndi membala wa banja la cruciferous la ndiwo zamasamba.
Ndi yovuta komanso yowawa ikadetsedwa. Kale ndi wachibale wa ndiwo zamasamba, kuphatikizapo kabichi, broccoli, kolifulawa, ziphuphu zamaluwa ndi maluwa a collard. Kale ali ndi masamba ambiri, omwe amawombera kapena osalala, ndipo masamba samapanga mgwirizano umodzi kapena mutu.
Kale masamba akhoza kukhala wobiriwira kapena wofiirira. Kale ndi yodzaza ndi mavitamini ndi minerals, makamaka, antioxidant yotchedwa alpha-lipoic acid, yomwe yasonyezedwa kuti ili ndi ubwino wambiri wathanzi.
Ubwino Wathanzi wa Kale
Chikho chimodzi cha yaiwisi kale (ma ounces awiri) amapereka zakudya zotsatirazi:
- Vitamini A: 206 peresenti ya Recommended Daily Allowance (RDA) (kuchokera ku beta-carotene)
- Vitamini K: 684 peresenti ya RDA
- Vitamini C: 134 peresenti ya RDA
- Vitamini B6: 9 peresenti ya RDA
- Manganese: 26 peresenti ya RDA
- Calcium: 9 peresenti ya RDA
- Mkuwa: 10 peresenti ya RDA
- Potaziyamu: 9 peresenti ya RDA
- Magesizi: 6 peresenti ya RDA
Kuwonjezera pa chakudya chopatsa thanzi, chochepa cha kalori, ubwino wambiri wathanzi umayesedwa chifukwa cha kumwa mavitamini ndi mineral-rich Kale, omwe ali pamwamba pa mndandanda wa zakudya zapadziko lapansi.
Phinduli, phatikizani zotsatirazi:
- Khungu labwino ndi tsitsi chifukwa cha mavitamini A ndi C
- Athandiza ndi chimbudzi
- Kutsika mtengo kwa matenda a mtima
- Kuwonjezera thanzi la mnofu
- Osauka kwambiri odwala mphumu
- Mankhwala otsika m'magazi komanso amathandiza kuti shuga wambiri shuga komanso kuchepa kwa shuga
- Kuteteza kusokonezeka kwa okosijeni-kumapangitsa kusintha kwa odwala matenda a shuga
- Amathandizira kuchepetsa chiwalo cha m'mimba mwa odwala shuga
- Kulemera kwa mphamvu yazing'ono kumachepetsa kuchepa kwa calorie / madzi apamwamba
- Amathandiza kupewa kudzimbidwa, zothandizira mu chimbudzi ndikulimbikitsa nthawi zonse
- Mavitamini K (kuchepa kwa vitamini D angapangitse ngozi yowonongeka kwa mafupa)
- Pamwamba ku lutein, zomwe zimathandiza kuteteza thanzi la maso
- Mukhoza kuletsa zotsatira za khansa kukudya zakudya pa nthawi yapamwamba
Kale ndi Thyroid Link
Kale, ngati masamba ofunika kwambiri , amakhala ndi zakudya zamtundu wotchedwa goitrogens , kutanthauza kuti ali ndi mphamvu zowonjezera, komanso zowonjezereka, kuchepa kwa chithokomiro, komanso kulimbikitsa kapangidwe kake (kotchedwa goiter) .
Izi zati, kuchuluka kwake kwa kale komwe kungathe kudyedwa sikunaphunzire bwino. Choncho, kuchuluka kwa ndalama zomwe zingayambitse odwala chithokomiro sikudziwika.
Komanso, kwa anthu ambiri, thanzi lakale lakale limaposa chiwopsezo chilichonse cha chithokomiro, ndipo kudya zina monga gawo la zakudya zimaonedwa kuti ndi zotetezeka komanso zopatsa thanzi.
Kuonjezera apo, anthu omwe ali ndi matenda a chithokomiro, zoopsa zowononga chithokomiro zimakhala zochepa kwambiri, ngati kale kale (kapena vegetiferous masamba) sakutha.
Ndikofunika kudziwa kuti, kudyetsa kale mtundu wa kale ndi juicing kale kungakhale kovuta. Juicing raw kale amachititsa kuti mavitamini a goitrogenic apitirire. Choncho, ngati akudya nthawi zonse, juisi yaiwisi yamtunduwu imatha kuwononga kansalu, poletsa kutsekemera kwa zakudya za ayodini .
Mawu Ochokera
Pamapeto pake, ngati muli ndi vuto la chithokomiro, mungapewe kapena kuchepetsa kwambiri kudya zakudya zakuda zakuda kapena juicing yaiwisi ya kale ndi goitrogens zina. M'malo mwake, sungani kutentha kapena kuphika ndiwo zamasamba, chifukwa zambiri za goitrogens zimawonongedwa ndi kutentha (kotero zingatheke mosavuta).
Ndimalingaliro ndi kusunga diary chakudya, kotero mukhoza kulembetsa kudyetsa kwanu kale (ndi momwe zakonzedwera). Ndiye, onetsetsani kuti mubweretse diary yanu kudipatimenti ya dokotala kuti mutsimikizire kuti nonse muli pa tsamba limodzi.
> Zotsatira:
> Bajaj JK, Salwan P, Salwan S. Zovuta zowonjezera zowonongeka m'thupi lanu: Kuwunika. J Clin Diagn Res . 2016 Jan; 10 (1): FE01-FE03.