Superfood kale hlawkna mak tak mai - hei hi kan hriat tur em ni?

Supermarket-a i kal chuan thlai chi hrang hrang green leh purple i hmu tawh ngei ang. Chung zingah chuan i mit chu hnah chi khat "Kale" tih hian a lo la tawh mai thei. Hei hi tunah chuan khawvel hmun hrang hranga mi tam takin an sawi nasa hle a, "superfood" an ti a ni. Chuti a nih chuan kale chu eng nge ni tak tak? Engvangin nge a hlut em em? Vawiin hian awlsam tak leh friendly takin sawi ila.

Kale hi eng nge ni tak tak?

A awlsam zawngin sawi ila, kale hi thlai hnah hring, cabbage chhungkaw zinga mi a ni a, eitur tha tak a ni. I hria em, thlai chi hrang hrang broccoli leh Brussels sprouts ang chi te. Kale hi chu chhungkaw zinga mi a ni. A chi hrang hrang a awm a.

• Curly Kale: Hei hi a lar ber chi a ni. A hnah hi wavy edges a nei a, a hmel pawh a mawi hle.
• Dinosaur Kale: He kale chi hi a hnah a sei deuh a, a sei deuh bawk. A hming hi a hnah chunglam chu dinosaur vun ang deuh a nih vang a ni.
• Red leh Russian Kale: Hengte hian hnah sen emaw, sen emaw an nei a.

Sri Lanka ramah chuan hengte hi supermarket-ah hnah thar bundle angin kan hmu thei a, a chang chuan cut, washed, leh frozen packet-ah pawh kan hmu thei bawk.

Kale ei hian kan taksa tan eng hlawkna nge a neih?

Chaw hrisel tam tak chu thau emaw calorie emaw tam tak nei mah se, a tlem berah kan ei a ngai a ni. Mahse kale erawh chutiang chu a ni lo. Thau, sugar leh cholesterol a pai lo va, sodium leh calorie a tlem hle bawk. Mahse, eitur tha tak tak a khat a ni. Chuvangin, taksa rihna tihtlem tumte pawhin him takin an ei leh inah an belhchhah thei a ni. He hnah te tak te chhungah hian eng property ropui tak nge thup tih i en ang u.

Mit hrisel, fiah tak hmuh theihna tur

Vitamin A hi kan mit hriselna atan a pawimawh hle. Kale hnah cup khat hian nitin i mamawh vitamin A 20% aia tam a pe che a ni. Kale hian vitamin C a pai tam bawk a, hei hian mitdelna a tiziaawm a ni.

I thinlung hriselna venghim rawh.

Kale hian nutrient engemaw zat a pai a, chu chuan thinlung hrisel tak a neih theih nan a pui a ni. Entirnan, potassium, fiber, folate, leh calcium te hi a ni. Hengte hi an inzawm khawm chuan kan taksaa cholesterol tha lo, a nih loh leh LDL cholesterol level tihhniam nan a pui a ni.Chuvangin, kale hi thinlung natna hlauhawmna tihziaawmna atan duhthlanna tha tak a ni.

Thisen sang control nan a pui thin

Thisen sang hi tunlaia mi tam takin harsatna an tawh thin a ni. Chaw thenkhat hian thisen sang chu a pianphungah a control thei a ni. Kale hi chutiang ei tur pakhat a ni. A chhan chu a chhunga mineral magnesium, calcium leh potassium te hian thisen kalna kawnga pressure tihhniam nan leh thisen sang hrisel tak neih theihna tura pui turin an thawk dun a ni.

Skeletal system chak tak neih theih nan

Kale hi bawnghnute leh bawnghnute atanga siam duh lo tan chuan a danglamna tha tak a ni. Calcium hi kan ruh leh ha nghet taka vawn rengna atan a pawimawh a, chubakah thinlung leh taksa ruhte hnathawhna atan pawh a pawimawh hle. Taksain calcium a hmuh tlem chuan chu mamawh phuhruk nan taksain ruh a\angin calcium a la chhuak \hin. Hun a kal zel a, ruhte chu a chak lo va, awlsam takin a chhe thei bawk. Hei hi osteoporosis kan ti a ni . Chuvangin, kale ang chi calcium tamna ei hian he hlauhawmna hi a tihziaawm thei a ni.

Vitamin K hi ruh hriselna atan pawh a pawimawh hle. Ngaihtuah teh, kale hnah thar cup khat (gram 21 vel) hian vitamin K microgram 80 chuang a pe che a, chu chu hmeichhe puitling tan nitin man atanga 90% vel a ni a, mipa puitling tan nitin man atanga 67% vel a ni.

Kale ei leh in lama hlutna

A hmaa kan sawi tawh nutrients bakah hian kale hian vitamin B6, copper, leh manganese te pawh a pai tel bawk. Kale thar hmin cup khat (gram 21 vel) chhunga nutritional information awmte hi han thlir ila.

Kale ei hmain hei hi fimkhur hmasa phawt ang che.

Kale hi chaw \angkai tak ni mah se, fimkhur a ngaihna dinhmun \henkhat a awm. Hei hi thisen tithianghlimtu damdawi i ei a nih chuan a dik hle .

Kale-a vitamin K tamna hian heng thisen tithianghlimtu damdawi te hnathawh thatna a tibuai thei a ni. Chuvangin, chutiang damdawi i ei a nih chuan i ei leh inah kale i dah hmain doctor nen inbiakna neih hmasak phawt ang che. I doctor chuan i ei leh in-a telh dan tur a hrilh ang che. Nitin thlai hring inang i ei chuan i doctor chuan i damdawi ei tur chu a zirin a siamrem thei mai thei.

Engtin nge i chaw eiah kale i dah theih ang?

Kale i lei dawnin a hnah mawi tak, dum dum, te tak te atanga lian lo tak tak nei bunch thlang rawh. In lama i rawn hruai hnuah ni nga vel chu refrigerator-ah an awm thar thei a ni. I hman hmain uluk takin silfai hmasa phawt tur a ni tih hre reng ang che. A hnah lai takah pith chu ei theih ni mahse, mi tam tak chuan a thlum a thlum deuh avangin an chhum laiin an paih chhuak thin.

Kale tui tak ei dan tur ngaihtuahna thenkhat chu hetiang hi a ni:

• Kale Chips: A hnah chu a te tein then la, coconut oil tlem te te, chi leh pepper te nen hnawih la, oven-ah bak la, chaw tui tak, hrisel tak siam rawh.
• Salad leh dips: Kale hi salad siamna atan a tha hle a , a chhan chu lettuce dang angin a hring rang lo. A nih loh leh, dip tui tak siam turin coconut tlem tal i dah thei bawk.
• Smoothies: I zing thei smoothie-ah hian kale hnah tlemte dah la. A thlum lo ang, mahse nutrients nen a khat tlat.
• Curry leh soup atan: I lentil stew, vegetable curry emaw, a tawpah soup emaw-ah kale hnah hmin tha tak tak te dah la. Dish-a nutritional value a tipung lehzual dawn a ni.