We yu go na supamakit, yu go mɔs dɔn si difrɛn difrɛn grɔn ɛn pepul vɛjitebul dɛn. Pan dɛn wan ya, sɔntɛm wan kayn lif we dɛn kɔl "Kale" dɔn kech yu yay. Dis na vegjetabul we bɔku pipul dɛn ɔlsay na di wɔl de tɔk bɔt naw, ɛn dɛn kɔl am "superfood". So wetin rili na kale? Wetin mek i rili valyu? Tide, lɛ wi tɔk bɔt am rili simpul wan ɛn wit padi biznɛs.
Wetin na Kale rili?
Fɔ tɔk am simpul wan, kelɛn na grɛn vɛjitebul we gɛt lif ɛn we de na di kabij famili ɛn i gɛt bɔku tin fɔ it. Yu no, vegtebul lek brokoli en Brussels sprouts. Kale na wan pan di famili we de na da famili de. Bɔku difrɛn we dɛn de fɔ am.
- Curly Kale: Dis na di kayn we we pipul dɛn lɛk pas ɔl. Di lif dɛn gɛt wev ed dɛn ɛn dɛn kin luk fayn.
- Dinosaur Kale: Dis kayn kale gɛt lif dɛn we lɔng smɔl ɛn we smɔl. I gɛt in nem bikɔs di lif dɛn we de ɔp tan lɛk dayninɔs in skin.
- Rɛd ɛn Rɔshian Kel: Dɛn wan ya gɛt rɛd ɔ pepul lif.
Insay Sri Lanka, wi kin fɛn dɛn tin ya na supamakit dɛn lɛk fresh lif bɔndɛl, ɔ sɔntɛnde na paket dɛn we dɛn kɔt, was, ɛn frɔz.
Wetin na di bɛnifit dɛn we wi kin gɛt we wi it kale fɔ wi bɔdi?
Pan ɔl we bɔku it dɛn we gɛt wɛlbɔdi gɛt bɔku fat ɔ kalori, wi fɔ it dɛn smɔl smɔl. Bɔt kale nɔ tan lɛk dat. I nɔ gɛt fat, shuga, ɔ kɔlɔstrel, ɛn i nɔ gɛt bɔku sodium ɛn kalori. Bɔt i ful-ɔp wit tin dɛn we de mek i fayn. So, ivin di wan dɛn we de tray fɔ lɔs dɛn wet kin ad am to dɛn it sef wan. Lɛ wi si us big big prɔpati dɛn ayd insay dis smɔl lif.
Fɔ mek yu gɛt wɛlbɔdi, klia yay
Vitamin A impɔtant fɔ mek wi yay gɛt wɛlbɔdi . Wan kɔp kale lif de gi yu pas 20% pan di vaytamɛn A we yu nid ɛvride. Kale gɛt bɔku vaytamɛn C bak, we kin mek pɔsin nɔ gɛt katarakt.
Wetin spɛshal pas ɔl na dat, kale gɛt tu pawaful antiɔksidant dɛn we dɛn kɔl lutein ɛn zeaxanthin . Dɛn tin ya tan lɛk sanglas fɔ wi yay. Dɛn nyutriɛnt ya kin ɛp fɔ protɛkt wi frɔm sik dɛn lɛk makula dijeneshɔn, we kin mek wi yay wik as wi de ol.
Protɛkt yu at wɛlbɔdi
Kale gɛt bɔku tin dɛn we de ɛp fɔ mek yu gɛt wɛlbɔdi at. Fɔ ɛgzampul, potashɔm, fayv, folate, ɛn kalsiɔm. Dɛn tin ya togɛda kin ɛp fɔ ridyus di bad bad kɔlɔstrel ɔ LDL kɔlɔstrel we de na wi bɔdi.So, kale na fayn tin fɔ pik fɔ ridyus di risk fɔ gɛt at sik.
I de ɛp fɔ kɔntrol blɔd prɛshɔn
Ay blɔd prɛshɔn na prɔblɛm we bɔku pipul dɛn de gɛt tide. Sɔm it dɛn kin ɛp fɔ kɔntrol blɔd prɛshɔn bay dɛnsɛf. Kale na wan pan dɛn kayn it dɛn de. Bikɔs di minral dɛn we gɛt magnɛsiɔm, kalsiɔm, ɛn potashɔm we de insay de wok togɛda fɔ ridyus di prɛshɔn we de na di blɔd vesel dɛn ɛn ɛp fɔ mek di blɔd prɛshɔn fayn.
Fɔ wan strɔng skel sistɛm
Kale na fayn ɔda tin fɔ di wan dɛn we nɔ lɛk milk ɛn dairy prodakt. Kalsiɔm impɔtant fɔ mek wi bon ɛn tit dɛn strɔng, ɛn fɔ mek di at ɛn mɔsul dɛn wok fayn. if di bכdi nכ gεt inof kalsiכm, di bכdi de tek kalsiכm frכm di bon dεm fכ mit da nid de. As tɛm de go, di bon dɛn kin wik ɛn i kin izi fɔ brok. Wi kin kɔl dis ɔstioporosis . So, if yu it tin dɛm we gɛt kalsiɔm lɛk kale, i kin ridyus dis risk.
Vitamin K impɔtant bak fɔ di bon dɛn wɛlbɔdi. Jɔs tink bɔt, wan kɔp fresh kale lif (we na lɛk 21 gram) de gi yu pas 80 maykrogram vaytamɛn K. Dat na lɛk 90% pan di valyu we pɔsin kin gɛt ɛvride fɔ big uman ɛn 67% pan di valyu we pɔsin kin gɛt ɛvride fɔ big man.
Nutritional valyu fɔ kale
Apat frɔm di tin dɛn we wi bin dɔn tɔk bɔt, kelɛs gɛt tin dɛn bak lɛk vaytamɛn B6, kɔpa, ɛn manganɛs. Lɛ wi tek wan luk pan di nyutrishɔn infɔmeshɔn we de insay wan kɔp (lɛk 21 gram) we dɛn kɔt fresh kelɛs.
| Nutrient sɛkshɔn | Amount we de insay 1 kɔp (ดีวประ มา ย) |
|---|---|
| Kalori dɛn we yu kin gɛt | 34. Di wan dɛn we de wok |
| Protɛin we de mek pɔsin gɛt | 0.6 gram na di wan |
| Bɔmp | 0 gram dɛn |
| Kabohaydrɛt dɛn | 0.9 gram na di wan |
| Fayba we dɛn kɔl | 1 gram |
| Suga | 0 gram dɛn |
Tek tɛm bɔt dis bifo yu it kale.
Pan ɔl we kale na fayn it, sɔm tin dɛn de we wi nid fɔ tek tɛm. Dis kin bi mɔ if yu de tek mɛrɛsin lɛk tin dɛn we de mek yu blɔd tan .
di ay vaytam in K we de insay kel kin ambɔg di effektiv we dεn mεdikeshכn dεm ya we de mek blɔd tan . So, if yu de tek dɛn kayn mɛrɛsin ya, mek shɔ se yu tɔk to yu dɔktɔ bifo yu ad kale to yu it. Yu dɔktɔ go advays yu bɔt aw fɔ put am insay yu it. Yu dɔktɔ kin ebul fɔ ajɔst di mɛrɛsin we yu de tek fɔ du dat if yu it di sem grɛn vɛjitebul ɛvride.
Aw fɔ ad kale to yu it?
We yu de bay kale, pik bɔnch dɛn we gɛt fayn, dak grɛn, smɔl to midul saiz lif dɛn. Dɛn kin de fresh na frij fɔ lɛk fayv dez afta yu dɔn briŋ dɛn kam na os. Mɛmba fɔ was dɛn fayn fayn wan bifo yu yuz dɛn. Pan ɔl we pɔsin kin it di pith we de na di midul pan di lif, bɔku pipul dɛn kin pul am we dɛn de kuk bikɔs i gɛt teys we bita smɔl.
Na sɔm aidia dɛn fɔ it kale fayn fayn wan:
- Kel Chips: Kɔp di lif dɛn smɔl smɔl, rɔb dɛn wit smɔl kokonat ɔyl, sɔl, ɛn pepa, ɛn bek dɛn na di ɔvin fɔ mek yu gɛt fayn fayn snek we go mek yu gɛt wɛlbɔdi.
- Salad ɛn dip: Kel fayn fɔ mek salad bikɔs i nɔ de wilt kwik lɛk ɔda lɛtis. Ɔ, yu kin ad smɔl kokonat fɔ mek wan fayn dip.
- Smoothies: Ad sɔm kale lif dɛn to yu mɔnin frut smoothie. I nɔ go te fayn, bɔt i pak wit tin dɛn we de mek i fayn.
- Fɔ kari ɛn sup: Ad sɔm fayn fayn kale lif dɛn to yu lentil styu, vɛjitebul kari, ɔ sup na di ɛnd. I go mek di it gɛt mɔ tin fɔ it.
Mɛsej we dɛn kin kɛr go na os
- Kale na "superfood" we nɔ gɛt fat, shuga, ɛn kɔlɔstrel, bɔt stil i pak wit vaytamɛn ɛn minral.
- Kale de ɛp fɔ si, at wɛlbɔdi, kɔntrol blɔd prɛshɔn, ɛn bon trɛnk.
- If yu de tek mɛrɛsin lɛk tin dɛn we de mek yu blɔd tan, mek shɔ se yu go to yu dɔktɔ bifo yu ad kale to yu it.
- Kel na izi ɛn swit we fɔ ad to yu it bay we yu ad am to salad, stɛ-fray, smoothi, ɔ kari.
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