Ubwino, Zochita Zodabwitsa ndi Maphikidwe
Kale ndi masamba omwe sali otha msanga ndipo akhoza kukhala osangalatsa kuwonjezera pa dongosolo la chakudya cha shuga, kuwonjezerapo mawu, kukoma, fiber , mtundu ndi zina zambiri zowonjezera zakudya. Mtedza wobiriwira wamdima wobiriwirawu uli ndi antioxidant carotenoids ndi flavonoids zomwe zasonyeza kuti kuchepetsa chiopsezo cha khansa zina. Kale ndi cruciferous masamba ndi a kabichi (Brassica) banja.
Kodi Chakudya Chakudya cha Kale ndi chiyani?
Kale ndi chakudya chochepa kwambiri, zakudya zowonjezera, vitamini C, vitamini K, vitamini A, beta carotene, zeaxanthin, manganese (micronutrient yomwe imathandiza kupanga ndi kuwononga mapuloteni ndi shuga), ndi lutein. Kafukufuku wasonyeza kuti zakudya zomwe zimapezeka mu lutein ndi beta carotene (carotenoids) zingathandize kuthandizira thanzi la maso, zomwe ndi zofunika kwa anthu omwe ali ndi shuga omwe angathe kukhala ndi vuto lina la maso . Komanso amapeza chitsime cha calcium, potassium, vitamini B6 , chitsulo, ndi mkuwa (zomwe zimathandiza ma antizyidant enzymes). Kuonjezera zakudya zambiri za potaziyamu kungathandize kuchepetsa kuthamanga kwa magazi , chinthu chofunika kwambiri kwa anthu omwe ali ndi shuga.
Kuwonongeka kwa zakudya : Chikho chimodzi cha kale ndi pafupifupi: 30 calories, 0 g mafuta, 29 mg sodium, 7 g zimagawidwe, ndi 2 g mapuloteni. Chikho chimodzi chimaperekanso pafupifupi 4 peresenti ya chakudya chamtundu uliwonse (RDA), 9% ya calcium, 9% ya potaziyamu, 10% zamkuwa, 26% ya manganese, 684% ya vitamini K, 9% ya vitamini B6, 206% ya vitamini A, 134% ya vitamini C.
Kodi Pali Vuto Lililonse Pokudya Kale?
Mavitamini K ambiri omwe ali ndi kachilombo kofunikira kwambiri kwa magazi, amatanthauza kuti anthu omwe ali ndi matenda a mtima omwe amatenga magazi, monga coumadin, kudya kwa kale komanso masamba ena obiriwira a vitamini K ayenera kuyang'anitsitsa.
Kawirikawiri, anthu amatha kukhala ndi mavitamini abwino pamene akudya ndiwo zamasamba, monga kale pamene akudya. Choncho ndikofunika kulankhula ndi wothandizira zaumoyo musanawonjezeke kale ku zakudya zanu ngati mutenga magazi.
Mmene Mungakonzekere Kale
Kale amabwera mitundu yosiyanasiyana, monga yokongola, yokongola, ndi dinosaur. Kale akhoza kukonzekera njira zambiri monga sauteed, steamed, kuphika, yophika, juiced, ndi kudya yaiwisi. Kutentha kungakhale njira yabwino kwambiri yodyera kale chifukwa imateteza mavitamini ndi mchere zomwe zingatheke kuphika pamene ziwira. Kuwonjezera pa kudya kale yaiwisi, kutentha ndikutentha kwambiri komwe kumathandiza kuchepetsa kulemera.
Posankha kale, yang'anani masamba a mdima wonyezimira. Sankhani kale ndi masamba ang'onoang'ono kuti mukhale achifundo komanso kukoma kwabwino. Musasambe kale pozisunga ndi kusunga mu thumba la pulasitiki losindikizidwa ndi mpweya wochuluka utachotsedwa momwe zingathere. Izi zidzakuthandizira kuwonjezera moyo wake wa alumali ndikuusunga.
Njira yosavuta yokonzekera kale ndiyo kuiwotcha kwa mphindi zisanu. Chotsani ndi kuwonjezera zowonjezera-zokometsera, msuzi, stews, ndi casseroles.
Zida:
Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/micro-for-health.pdf