Viɖe wɔnuku siwo le superfood kale ŋu - ɖe wòle be míanya esia?

Ne èyi fiase gã aɖe me la, ànya kpɔ amagbe dama kple aŋutiɖiɖi vovovowo. Le esiawo dome la, ɖewohĩ aŋgba ƒomevi aɖe si woyɔna be "Kale" lé wò ŋku. Esia nye amagbe si ŋu ame geɖewo le nu ƒom tsoe fifia le xexeame katã, eye woyɔnɛ be "nuɖuɖu gã". Eyata nuka tututue nye kale? Nukatae asixɔxɔ le eŋu nenema gbegbe ɖo? Egbea, mina míaƒo nu tso eŋu bɔbɔe ŋutɔ eye míaƒo nu tso eŋu xɔlɔ̃wɔwɔtɔe.

Nuka tututue nye Kale?

Kpuie ko la, kale nye amagbe dama si me aŋgbawo le si le kabɔb ƒomea me eye nunyiame le eme ŋutɔ. Ènyaa, amagbewo abe broccoli kple Brussels sprouts ene. Kale nye ƒome ma me tɔ. Eƒe ƒomevi vovovowoe li.

• Curly Kale: Esiae nye ƒomevi si ame geɖe lɔ̃a zazã wu. Agbaawo ƒe gowo le ƒutsotsoewo me eye woƒe dzedzeme nya kpɔ ŋutɔ.
• Dinosaur Kale: Kale sia ƒomevi ƒe aŋgbawo didi vie eye wole kpuie wu. Exɔ ŋkɔa elabena aŋgbawo ƒe gowo ɖi dinosaur ƒe ŋutigbalẽ.
• Dzĩ kple Russiatɔwo ƒe Kale: Aŋgba dzĩ alo aŋutiɖiɖi le esiawo ŋu.

Le Sri Lanka la, míate ŋu akpɔ esiawo le fiase gãwo me abe aŋgba yeyewo ƒe bablawo ene, alo ɣeaɖewoɣi le agba siwo wotso, woklɔ, kple esiwo wofa tsikpe me.

Viɖe kawoe le kale ɖuɖu me na míaƒe ŋutilã?

Togbɔ be ami alo nuɖuɖumeŋusẽ sɔ gbɔ ɖe nuɖuɖu siwo naa lãmesẽ geɖe me hã la, ele be míaɖu wo le agbɔsɔsɔ si sɔ me. Gake kale mele nenema o. Ami, sukli, alo ʋumemi mele eme o, eye sodium kple nuɖuɖumeŋusẽ mesɔ gbɔ o. Gake nunyiamewo yɔ eme fũ. Eyata amesiwo le agbagba dzem be yewoaɖe woƒe lolo dzi akpɔtɔ gɔ̃ hã ate ŋu atsɔe akpe ɖe woƒe nuɖuɖu ŋu dedie. Na míakpɔ nɔnɔme gã siwo ɣla ɖe aŋgba sue sia me ɖa.

Ne èdi be yeakpɔ ŋku si le lãmesẽ me, si me kɔ nyuie

Vitamin A le vevie na míaƒe ŋkuwo ƒe lãmesẽ . Kale aŋgba kplu ɖeka naa vitamin A si nèhiã gbesiagbe ƒe 20% kple edzivɔ. Vitamin C hã sɔ gbɔ ɖe kale me, si ɖea ŋkudɔ ƒe afɔkua dzi kpɔtɔna.

Ta wò dzi ƒe lãmesẽ ta

Nunyiame geɖe le kale me siwo kpena ɖe ame ŋu be dzi nanɔ lãmesẽ me. Le kpɔɖeŋu me, potassium, fiber, folate, kple calcium. Esiawo ƒo ƒu kpena ɖe mía ŋu míeɖea ʋumemi gbegblẽ, alo LDL ʋumemi, ƒe agbɔsɔsɔ si le míaƒe ŋutilã me dzi kpɔtɔna.Eyata kale nye tiatia nyui aɖe si woatsɔ aɖe dzidɔ ƒe afɔkua dzi akpɔtɔ.

Ekpena ɖe ame ŋu wòɖua ʋu ƒe sisi dzi

Ʋusɔgbɔdɔ nye kuxi si ame geɖe doa goe egbea. Nuɖuɖu aɖewo ate ŋu akpe ɖe ame ŋu wòaɖu ʋu ƒe sisi le dzɔdzɔme nu. Kale nye nuɖuɖu mawo dometɔ ɖeka. Elabena tomenu siwo nye magnesium, calcium, kple potassium siwo le eme wɔa dɔ ɖekae tsɔ ɖea ʋukawo ƒe nyaƒoɖeamenu dzi kpɔtɔna eye wokpena ɖe ame ŋu be ʋu ƒe sisi nanɔ lãmesẽ me.

Na ƒunukpeƒeŋusẽ sesẽ aɖe

Kale nye atike nyui aɖe si woate ŋu azã ɖe eteƒe na amesiwo melɔ̃a notsi kple nyinotsibabla o. Calcium hiã vevie be míaƒe ƒuwo kple aɖuwo nasẽ, kpakple dzi kple lãmekawo ƒe dɔwɔwɔ hã. Ne ŋutilãa mekpɔ calcium wòsɔ gbɔ o la, ŋutilãa xɔa calcium le ƒuwo me be wòakpɔ hiahiã ma gbɔ. Le ɣeyiɣi aɖe megbe la, ƒuawo gbɔdzɔna eye wogbãna bɔbɔe. Míeyɔa esia be ƒumeŋuɖui . Eyata nuɖuɖu siwo me calcium sɔ gbɔ ɖo abe kale ene ɖuɖu ate ŋu aɖe afɔku sia dzi akpɔtɔ.

Vitamin K hã le vevie ŋutɔ na ƒuwo ƒe lãmesẽ. Bu eŋu kpɔ ko, kale aŋgba yeyewo kplu ɖeka (si ade gram 21) naa vitamin K si wu microgram 80. Ema ade nyɔnu tsitsi ƒe gbesiagbe asixɔxɔ ƒe 90% kple ŋutsu tsitsi ƒe gbesiagbe ƒe asixɔxɔ ƒe 67%.

Nunyiame ƒe asixɔxɔ si le kale ŋu

Tsɔ kpe ɖe nunyiame siwo ŋu míeƒo nu tsoe va yi ŋu la, nu siwo le abe vitamin B6, akɔbli, kple manganese ene hã le kale me. Mina míalé ŋku ɖe nunyiame ŋuti nyatakaka siwo le kale yeye si wofli kplu ɖeka (si ade gram 21) me ŋu.

Kpɔ nyuie le esia ŋu hafi nàɖu kale.

Togbɔ be kale nye nuɖuɖu si ɖea vi hã la, nɔnɔme aɖewo li siwo me wòle be míaɖɔ ŋu ɖo le. Esia nye nyateƒe vevietɔ ne èle atikewo abe ʋumenugbagbeviɣitikewo ene zãm .

Vitamin K si sɔ gbɔ ɖe kale me ate ŋu ado kplamatse atike siawo siwo nana ʋu mekɔna o ƒe dɔwɔwɔ. Eyata ne èle atike mawo zãm la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hafi nàtsɔ kale akpe ɖe wò nuɖuɖu ŋu. Wò ɖɔkta aɖo aɖaŋu na wò le alesi nàtsɔe ade wò nuɖuɖu me ŋu. Ðewohĩ wò ɖɔkta ate ŋu atrɔ asi le wò atike ƒe agbɔsɔsɔme ŋu wòasɔ ɖe enu ne èɖua amagbe damawo agbɔsɔsɔme ma ke gbesiagbe.

Aleke nàwɔ atsɔ kale akpe ɖe wò nuɖuɖu ŋu?

Ne èle kale ƒlem la, tia aŋgba siwo ƒe aŋgbawo nyo, siwo ƒe amadede nye amadede dzẽ, siwo le sue va ɖo esiwo lolo titina. Woate ŋu anɔ fridzi yeyee abe ŋkeke atɔ̃ ene ne ètsɔ wo va aƒeme vɔ. Ðo ŋku edzi nàklɔ wo nyuie hafi azã wo. Togbɔ be pith si le aŋgba titina nye nusi woate ŋu aɖu hã la, ame geɖe ɖenɛ ɖa ne wole nu ɖam elabena evivina vie.

Susu aɖewo siwo ku ɖe kale ɖuɖu vivi ŋue nye esi:

• Kale Chips: Tsɔ aŋgbawo lã suesuesue, tsɔ akɔɖumi, dze, kple atadi vi aɖe ƒo wo, eye nàɖa wo le dzodoƒe be wòanye numeɖenu vivi si naa lãmesẽ.
• Salad kple dips: Kale nyo ŋutɔ na salad wɔwɔ elabena meƒuna kabakaba abe sabala bubuwo ene o. Alo, àte ŋu atsɔ akɔɖu vi aɖe akpe ɖe eŋu be wòanye tsi vivi aɖe.
• Smoothies: Tsɔ kale aŋgba ʋɛ aɖewo de wò ŋdi atikutsetse smoothie me. Mavivi ŋutɔ o, gake nunyiamewo yɔe fũ.
• Le curry kple soup gome: Tsɔ kale aŋgba siwo wofli nyuie aɖewo de wò lentil stew, amagbe curry, alo soup me le eƒe nuwuwu. Ana nunyiame si le nuɖuɖua me nadzi ɖe edzi.