Sɛ wokɔ aguadidan kɛse bi mu a, ɛbɛyɛ sɛ wuhu nhabannuru ahorow a ɛyɛ ahabammono ne kɔkɔɔ. Eyinom mu no, ebia ahaban bi a wɔfrɛ no "Kale" akyere w'ani. Eyi yɛ nhabannuru a mprempren nnipa pii reka ho asɛm wɔ wiase nyinaa, na wɔfrɛ no "superfood". Enti dɛn ankasa ne kale? Dɛn nti na ɛsom bo saa? Ɛnnɛ, momma yɛnka ho asɛm tiawa na yɛmfa adamfofa kwan so.
Dɛn ankasa ne Kale?
Sɛ yɛbɛka no tiawa a, kale yɛ nhaban momono a ɛyɛ kabege abusua no dea na ɛwɔ aduannuru kɛse. Wunim, nhabannuru te sɛ broccoli ne Brussels sprouts. Kale yɛ saa abusua no muni. Ɛho ahorow pii wɔ hɔ.
- Curly Kale: Eyi ne ɔkwan a agye din sen biara. Ahaban no ano yɛ asorɔkye na ɛyɛ fɛ.
- Dinosaur Kale: Saa kale yi wɔ nhaban atenten kakra na ɛyɛ teateaa. Enya ne din efisɛ nhaban no ani te sɛ dinosaur were.
- Kɔkɔɔ ne Russia Kale: Eyinom wɔ nhaban kɔkɔɔ anaa kɔkɔɔ.
Wɔ Sri Lanka no, yebetumi ahu eyinom wɔ aguadidan akɛse mu sɛ nhaban a wɔaboaboa ano a wɔayɛ no foforo, anaasɛ ɛtɔ mmere bi a wɔde ahyɛ packets a wɔatwitwa, ahohoro, na wɔahyɛ no nwini mu.
Mfaso bɛn na ɛwɔ kale a yebedi so ma yɛn nipadua?
Ɛwom mpo sɛ srade anaa ahoɔdennuru pii wɔ nnuan a ahoɔden wom pii mu de, nanso ɛsɛ sɛ yedi no sɛnea ɛsɛ. Nanso kale nte saa. Srade, asikre, anaa srade biara nni mu, na sodium ne calories sua koraa. Nanso aduannuru ahyɛ mu ma. Enti, wɔn a wɔrebɔ mmɔden sɛ wɔbɛtew wɔn mu duru so mpo betumi de aka wɔn aduan ho dwoodwoo. Momma yɛnhwɛ agyapade akɛse a ahintaw wɔ ahaban ketewa yi mu.
Sɛ wopɛ sɛ wuhu ade yiye na emu da hɔ a
Vitamin A ho hia ma yɛn aniwa akwahosan . Kale nhaban kuruwa ma wunya vitamin A a wuhia da biara da no bɛboro 20%. Vitamin C pii nso wɔ kale mu, na ɛtew asiane a ɛwɔ hɔ sɛ obi benya atiridiinini no so.
Nea ɛyɛ soronko kɛse mpo ne sɛ nnuru abien a ano yɛ den a ɛko tia ɔyare mmoawa a wɔfrɛ no lutein ne zeaxanthin wɔ kale mu. Eyinom te sɛ ahwehwɛ a wɔde hwɛ owia ma yɛn ani. Saa aduannuru yi boa ma yɛbɔ yɛn ho ban fi nyarewa te sɛ macular degeneration, a ɛma yɛn ani so yɛ mmerɛw bere a yɛrenyin no ho.
Bɔ wo koma akwahosan ho ban
Nnuannuru ahorow bi wɔ kale mu a ɛboa ma koma no nya apɔwmuden. Sɛ nhwɛso no, potassium, fiber, folate, ne calcium. Eyinom bom boa ma srade bɔne anaa LDL srade a ɛwɔ yɛn nipadua mu no so tew.Enti, kale yɛ ade a eye sen biara a wobetumi apaw a ɛbɛtew asiane a ɛwɔ hɔ sɛ obi benya komayare so.
Ɛboa ma wodi mogya mmoroso so
Mogya mmoroso yɛ ɔhaw a nnipa pii hyia nnɛ. Nnuan bi betumi aboa ma wɔadi mogya mmoroso so wɔ awosu mu. Kale yɛ nnuan a ɛte saa no mu biako. Efisɛ aboɔden abo a wɔfrɛ no magnesium, calcium, ne potassium a ɛwɔ mu no bom yɛ adwuma ma nhyɛso a ɛwɔ mogya ntini no mu no so tew na ɛboa ma mogya mmoroso a ɛfata kɔ so tra hɔ.
Sɛnea ɛbɛyɛ a nnompe nhyehyɛe a ɛyɛ den
Kale yɛ ade pa a wɔde si ananmu ma wɔn a wɔn ani nnye nufusu ne nufusu mu nneɛma ho. Calcium ho hia na ama yɛn nnompe ne yɛn sẽ ayɛ den, na ama koma ne ntini ahorow no nso ayɛ adwuma. Sɛ nipadua no nnya calcium a ɛdɔɔso a, nipadua no gye calcium fi nnompe no mu de di saa ahiade no ho dwuma. Bere kɔ so no, nnompe no yɛ mmerɛw na ɛnyɛ den sɛ ebebubu. Yɛfrɛ eyi nnompe mu yare . Enti, nnuan a calcium wom te sɛ kale a wubedi no betumi atew asiane yi so.
Vitamin K nso ho hia yiye ma nnompe akwahosan. Susuw ho hwɛ, kale nhaban a ɛyɛ foforo kuruwa biako (bɛyɛ gram 21) ma wunya vitamin K bɛboro microgram 80. Ɛno yɛ bɛyɛ 90% wɔ da biara da bo a ɔbea a wanyin nya mu ne 67% da biara da bo ma ɔbarima a wanyin.
Aduandi a ɛwɔ kale mu
Wɔ aduannuru a yɛadi kan aka ho asɛm akyi no, nneɛma te sɛ vitamin B6, kɔbere, ne manganese nso wɔ kale mu. Momma yɛnhwɛ aduannuru ho nsɛm a ɛwɔ kale a wɔayam no foforo kuruwa biako (bɛyɛ gram 21) mu.
| Nnuannuru afã | Dodow a ɛwɔ kuruwa 1 mu (ดีวประ มา ย) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 34. Ɔde ne nsa kyerɛɛ ne so |
| Protein a ɛwɔ nipadua no mu | gram 0.6 na ɛyɛ |
| Kɛseɛ | 0 grams na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 0.9 na ɛyɛ |
| Fiber a ɛyɛ den | 1 gram |
| Asikyire | 0 grams na ɛyɛ |
Hwɛ yiye wɔ eyi ho ansa na woadi kale.
Ɛwom sɛ kale yɛ aduan a mfaso wɔ so de, nanso tebea horow bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye. Eyi te saa titiriw sɛ worenom nnuru te sɛ nea ɛma mogya yɛ mmerɛw a .
Vitamin K a ɛdɔɔso a ɛwɔ kale mu no betumi asiw nnuru a ɛma mogya yɛ mmerɛw yi a etu mpɔn no kwan. Enti, sɛ worenom nnuru a ɛte saa a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode kale aka w’aduan ho. Wo duruyɛfo betu wo fo wɔ sɛnea wode bɛka w’aduan ho. Ebia wo duruyɛfo betumi ayɛ nsakrae wɔ wo nnuru dodow mu ma ɛne no ahyia sɛ wudi nhabannuru a ɛyɛ ahabammono dodow koro da biara da a.
Ɔkwan bɛn so na wode kale bɛka w’aduan ho?
Sɛ woretɔ kale a, paw akuwakuw a nhaban a ɛyɛ fɛ na ɛyɛ ahabammono tuntum, nketewa kosi akɛse wom. Wobetumi atra frigye mu a ɛyɛ foforo bɛyɛ nnanu bere a wode aba fie awie no. Kae sɛ wobɛhohoro wɔn yiye ansa na wode adi dwuma. Ɛwom sɛ pith a ɛwɔ ahaban no mfinimfini no yɛ nea wotumi di de, nanso nnipa pii yi fi hɔ bere a wɔrenoa aduan no efisɛ ne dɛ yɛ nwononwono kakra.
Adwene ahorow bi a ɛbɛma woadi kale dɛ:
- Kale Chips: Twitwa nhaban no mu nketenkete, fa akutu ngo, nkyene, ne ɛmo kakra petepete so, na tow wɔ fononoo mu ma ɛnyɛ aduan a ɛyɛ dɛ na ahoɔden wom.
- Salad ne dips: Kale yɛ papa ma salad efisɛ ɛnyow ntɛmntɛm te sɛ lettuce afoforo. Anaasɛ, wubetumi de akutu kakra aka ho de ayɛ dip a ɛyɛ dɛ.
- Smoothies: Fa kale nhaban kakraa bi ka wo anɔpa nnuaba smoothie no ho. Ɛrenyɛ dɛ kɛse, nanso aduannuru ahyɛ mu ma.
- Sɛ wopɛ curry ne soup a: Fa kale nhaban a wɔatwitwa no yiye bi ka wo lentil stew, nhabannuru curry, anaa soup a ɛwɔ awiei no ho. Ɛbɛma aduannuru a ɛwɔ aduan no mu no ayɛ kɛse bio.
Nkrasɛm a Wɔde Kɔ Fie
- Kale yɛ "aduan a ɛboro so" a srade, asikre, ne srade nni mu, nanso vitamin ne mineral ahyɛ mu ma.
- Kale boa ma aniwa hu, koma akwahosan, mogya mmoroso, ne nnompe ahoɔden.
- Sɛ worenom nnuru te sɛ nea ɛma mogya yɛ mmerɛw a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode kale aka w’aduan ho.
- Kale yɛ ɔkwan a ɛnyɛ den na ɛyɛ dɛ a wobɛfa so de aka w’aduan ho denam salad, stir-fries, smoothies, anaa curries a wode bɛka ho no so.
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