ʻO nā pono kupanaha o ka kale superfood - pono anei mākou e ʻike i kēia?

Ke hele ʻoe i kahi hale kūʻai nui, ua ʻike paha ʻoe i nā ʻano mea kanu ʻōmaʻomaʻo a me ka poni. Ma waena o kēia mau mea, ua hopu ʻia paha kou maka e kahi ʻano lau i kapa ʻia ʻo "Kale". He mea kanu kēia e kamaʻilio nui ʻia nei e nā poʻe he nui ma ka honua holoʻokoʻa, a ua kapa ʻia ʻo ia he "superfood". No laila he aha maoli ke kale? No ke aha he waiwai nui ia? I kēia lā, e kamaʻilio kākou e pili ana i ia mea me ka maʻalahi a me ke ʻano aloha.

He aha maoli ʻo Kale?

I ka ʻōlelo maʻalahi, he lau ʻōmaʻomaʻo ka kale no ka ʻohana kāpeti a he mea momona loa ia. ʻIke ʻoe, nā mea kanu e like me ka broccoli a me nā Brussels sprouts. He lālā ʻo Kale o kēlā ʻohana. Nui nā ʻano like ʻole o ia mea.

• ʻO ke Kale ʻōwili: ʻO kēia ke ʻano kaulana loa. He ʻaoʻao nalu ko nā lau a he nani ke ʻano.
• Kale Dinosaur: He ʻoi aku ka lōʻihi o kēia ʻano kale a ʻoi aku ka wīkī o nā lau. Loaʻa iā ia kona inoa no ka mea ua like ka ʻili o nā lau me ka ʻili o ka dinosaur.
• Kale ʻUlaʻula a me Lūkini: He lau ʻulaʻula a poni paha kēia.

Ma Sri Lanka, hiki iā mākou ke loaʻa i kēia mau mea ma nā hale kūʻai nui ma ke ʻano he mau puʻupuʻu lau hou, a i kekahi manawa i loko o nā ʻeke i ʻoki ʻia, holoi ʻia, a hoʻopaʻahau ʻia.

He aha nā pōmaikaʻi o ka ʻai ʻana i nā kāpeti no ko mākou kino?

ʻOiai he nui nā meaʻai olakino i kiʻekiʻe i ka momona a i ʻole nā ​​calorie, pono mākou e ʻai iā lākou me ke kaulike. Akā, ʻaʻole like ke kale me ia. ʻAʻohe ona momona, kō, a cholesterol paha, a he haʻahaʻa loa ia i ka sodium a me nā calorie. Akā ua piha i nā meaolaola. No laila, hiki i ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha ke hoʻohui palekana iā ia i kā lākou ʻai. E nānā kākou i nā waiwai maikaʻi i hūnā ʻia i loko o kēia lau liʻiliʻi.

No ka ʻike maka olakino a moakāka hoʻi

He mea nui ka wikamina A no ke olakino o ko kākou mau maka. Hāʻawi ke kīʻaha lau kāle iā ʻoe ma mua o 20% o kāu koi wikamina A i kēlā me kēia lā. Loaʻa i ke kāle ka nui o ka wikamina C, kahi e hōʻemi ai i ka pilikia o ka cataracts.

E mālama i ke olakino o kou puʻuwai

Aia i loko o ke kāle kekahi mau meaʻai e kōkua ai i ka mālama ʻana i ka puʻuwai olakino. Eia kekahi laʻana, ka potassium, ka fiber, ka folate, a me ka calcium. Kōkua kēia mau mea i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole, a i ʻole ka cholesterol LDL, i loko o ko kākou kino.No laila, he koho maikaʻi loa ka kale e hōʻemi ai i ka pilikia o ka maʻi puʻuwai.

Kōkua i ke kāohi ʻana i ke koko

ʻO ke koko kiʻekiʻe kahi pilikia e kū nei i nā kānaka he nui i kēia lā. Hiki i kekahi mau meaʻai ke kōkua i ka hoʻomalu ʻana i ke koko ma ke ʻano kūlohelohe. ʻO Kale kekahi o ia mau meaʻai. No ka mea, hana pū nā minelala magnesium, calcium, a me potassium i loko e hoʻēmi i ke kaomi i loko o nā kīʻaha koko a kōkua i ka mālama ʻana i ke koko koko olakino.

No kahi ʻōnaehana iwi ikaika

He koho maikaʻi loa ʻo Kale no ka poʻe makemake ʻole i ka waiū a me nā huahana waiū. He mea nui ka calcium no ka mālama ʻana i ko kākou mau iwi a me nā niho i ikaika, a no ka hana ʻana o ka puʻuwai a me nā ʻiʻo. Inā ʻaʻole lawa ka calcium i ke kino, lawe ke kino i ka calcium mai nā iwi e hoʻokō i kēlā pono. I ka hala ʻana o ka manawa, lilo nā iwi i nāwaliwali a haki maʻalahi. Kāhea mākou i kēia he osteoporosis . No laila, ʻo ka ʻai ʻana i nā meaʻai waiwai i ka calcium e like me ka kale hiki ke hōʻemi i kēia pilikia.

He mea nui loa hoʻi ka Wikamina K no ke olakino o ka iwi. E noʻonoʻo, ʻo ke kīʻaha lau kale hou (ma kahi o 21 grams) e hāʻawi iā ʻoe ma mua o 80 micrograms o ka wikamina K. ʻO ia hoʻi ma kahi o 90% o ka waiwai o kēlā me kēia lā no kahi wahine makua a me 67% o ka waiwai o kēlā me kēia lā no kahi kāne makua.

Ka waiwai o ka meaʻai o ke kale

Ma waho aʻe o nā meaolaola a mākou i kūkākūkā ai ma mua, aia pū kekahi i loko o ke kale nā ​​mea e like me ka wikamina B6, ke keleawe, a me ka manganese. E nānā kākou i ka ʻike meaʻai i loko o hoʻokahi kīʻaha (ma kahi o 21 grams) o ke kale hou i ʻoki ʻia.

E makaʻala i kēia ma mua o ka ʻai ʻana i ka kale.

ʻOiai he meaʻai maikaʻi ka kale, aia kekahi mau kūlana kahi e pono ai mākou e makaʻala. He ʻoiaʻiʻo kēia inā ʻoe e lawe ana i nā lāʻau lapaʻau e like me nā lāʻau hoʻokahe koko .

Hiki i ka nui o ka huaora K i loko o ke kale ke hoʻopilikia i ka pono o kēia mau lāʻau hoʻokahe koko . No laila, inā ʻoe e lawe ana i ia mau lāʻau lapaʻau, e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i ke kale i kāu meaʻai. E aʻo aku kāu kauka iā ʻoe pehea e hoʻokomo ai i loko o kāu meaʻai. Hiki paha i kāu kauka ke hoʻoponopono i kāu dosage lāʻau lapaʻau inā ʻai ʻoe i ka nui like o nā mea kanu ʻōmaʻomaʻo i kēlā me kēia lā.

Pehea e hoʻohui ai i ke kāpeti i kāu meaʻai?

I ke kūʻai ʻana i ka kāle, e koho i nā puʻu me nā lau ʻōmaʻomaʻo ʻeleʻele maikaʻi, liʻiliʻi a waena. Hiki iā lākou ke noho hou i loko o ka friji no kahi o ʻelima mau lā ma hope o kou lawe ʻana mai iā lākou i ka home. E hoʻomanaʻo e holoi pono iā lākou ma mua o ka hoʻohana ʻana iā lākou. ʻOiai hiki ke ʻai ʻia ka pith ma waenakonu o ka lau, nui ka poʻe e wehe iā ia i ka wā e kuke ai no ka mea he ʻono ʻawaʻawa iki.

Eia kekahi mau manaʻo no ka ʻai ʻana i ka kale me ka ʻono:

• Nā ʻĀpana Kale: E ʻokiʻoki i nā lau i mau ʻāpana liʻiliʻi, e hamo iā lākou me kahi ʻaila niu liʻiliʻi, ka paʻakai, a me ka pepa, a hoʻomoʻa i loko o ka umu e hana i kahi meaʻai māmā ʻono a olakino hoʻi.
• Nā Salakeke a me nā mea ʻūlū: He mea maikaʻi ʻo Kale no ka hana ʻana i nā salakeke no ka mea ʻaʻole ia e mae koke e like me nā letuses ʻē aʻe. A i ʻole, hiki iā ʻoe ke hoʻohui i kahi niu liʻiliʻi e hana i kahi mea ʻūlū ʻono.
• Nā Smoothies: E hoʻohui i kekahi mau lau kale i kāu smoothie huaʻai kakahiaka. ʻAʻole ia e ʻono maikaʻi, akā ua piha i nā meaolaola.
• No nā kari a me nā sopa: E hoʻohui i kekahi mau lau kale i ʻokiʻoki maikaʻi ʻia i kāu lentil stew, curry mea kanu, a i ʻole sopa i ka hopena. E hoʻonui hou aku ia i ka waiwai o ka meaʻai.