Ubwino wodabwitsa wa kale wapamwamba - kodi tiyenera kudziwa izi?

Mukapita ku supermarket, muyenera kuti mwawona mitundu yosiyanasiyana ya ndiwo zamasamba zobiriwira ndi zofiirira. Mwa izi, mwina diso lanu lagwidwa ndi mtundu wa tsamba lotchedwa "Kale". Iyi ndi ndiwo zamasamba zomwe anthu ambiri padziko lonse lapansi akuzikamba, ndipo zimatchedwa "superfood". Ndiye kale ndi chiyani kwenikweni? Nchifukwa chiyani ndi yamtengo wapatali? Lero, tiyeni tikambirane za izo mosavuta komanso mwaubwenzi.

Kodi Kale kwenikweni ndi chiyani?

Mwachidule, kale ndi ndiwo zamasamba zobiriwira zomwe zili m'gulu la kabichi ndipo zimakhala ndi zakudya zambiri. Mukudziwa, ndiwo zamasamba monga broccoli ndi Brussels sprouts. Kale ndi membala wa banja limenelo. Pali mitundu ingapo ya izo.

• Curly Kale: Uwu ndi mtundu wotchuka kwambiri. Masamba ake ali ndi m'mbali mwake mozungulira komanso mawonekedwe ake okongola.
• Kale ya Dinosaur: Mtundu uwu wa kale uli ndi masamba aatali pang'ono komanso opapatiza. Dzina lake limatchedwa chifukwa pamwamba pa masambawo pamafanana ndi khungu la dinosaur.
• Kale Wofiira ndi Wachi Russia: Awa ali ndi masamba ofiira kapena ofiirira.

Ku Sri Lanka, tingapeze izi m'masitolo akuluakulu ngati masamba atsopano, kapena nthawi zina m'maphukusi odulidwa, otsukidwa, komanso ozizira.

Kodi ubwino wodya kale ndi wotani pa thupi lathu?

Ngakhale zakudya zambiri zopatsa thanzi zimakhala ndi mafuta ambiri kapena ma calories, tiyenera kuzidya pang'onopang'ono. Koma kale siili choncho. Ilibe mafuta, shuga, kapena cholesterol, ndipo ili ndi sodium ndi ma calories ochepa kwambiri. Koma ili ndi michere yambiri. Chifukwa chake, ngakhale iwo omwe akuyesera kuchepetsa thupi akhoza kuwonjezera pazakudya zawo mosamala. Tiyeni tiwone zomwe zili mkati mwa tsamba laling'ono ili.

Kuti maso aziona bwino komanso athanzi

Vitamini A ndi wofunikira pa thanzi la maso athu. Chikho chimodzi cha masamba a kale chimakupatsani zoposa 20% ya zomwe mumafunikira tsiku lililonse ndi vitamini A. Kale ilinso ndi vitamini C wambiri, zomwe zimachepetsa chiopsezo cha matenda a maso.

Tetezani thanzi la mtima wanu.

Kale ili ndi michere yambiri yomwe imathandiza kukhala ndi mtima wathanzi. Mwachitsanzo, potaziyamu, ulusi, folate, ndi calcium. Izi pamodzi zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa, kapena LDL cholesterol, m'thupi lathu.Chifukwa chake, kale ndi njira yabwino kwambiri yochepetsera chiopsezo cha matenda a mtima.

Zimathandiza kuchepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi ndi vuto lomwe anthu ambiri amakumana nalo masiku ano. Zakudya zina zingathandize kuchepetsa kuthamanga kwa magazi mwachibadwa. Kale ndi chimodzi mwa zakudya zotere. Chifukwa mchere womwe uli ndi magnesium, calcium, ndi potaziyamu umagwira ntchito limodzi kuti uchepetse kuthamanga kwa magazi m'mitsempha yamagazi ndikuthandiza kuti kuthamanga kwa magazi kukhale kwabwino.

Kuti chigoba chikhale cholimba

Kale ndi njira yabwino kwambiri kwa iwo omwe sakonda mkaka ndi zinthu zopangidwa ndi mkaka. Calcium ndi yofunika kwambiri kuti mafupa ndi mano athu akhale olimba, komanso kuti mtima ndi minofu zizigwira ntchito bwino. Ngati thupi silipeza calcium yokwanira, thupi limatenga calcium m'mafupa kuti likwaniritse zosowazo. Pakapita nthawi, mafupa amafooka ndipo amasweka mosavuta. Timatcha izi kuti osteoporosis . Chifukwa chake, kudya zakudya zokhala ndi calcium yambiri monga kale kungachepetse chiopsezochi.

Vitamini K ndi wofunikanso kwambiri pa thanzi la mafupa. Tangoganizirani, kapu ya masamba atsopano a kale (pafupifupi magalamu 21) imakupatsirani ma microgram opitilira 80 a vitamini K. Izi ndi pafupifupi 90% ya zomwe mkazi wamkulu amafunikira patsiku ndi 67% ya zomwe mwamuna wamkulu amafunikira patsiku.

Zakudya za kale

Kuwonjezera pa zakudya zomwe takambirana kale, kale ilinso ndi zinthu monga vitamini B6, mkuwa, ndi manganese. Tiyeni tiwone zambiri za zakudya zomwe zili mu kapu imodzi (pafupifupi magalamu 21) ya kale watsopano wodulidwa.

Samalani ndi izi musanadye kale.

Ngakhale kuti kale ndi chakudya chothandiza, pali nthawi zina zomwe tiyenera kusamala. Izi ndi zoona makamaka ngati mukumwa mankhwala monga ochepetsa magazi .

Kuchuluka kwa vitamini K mu kale kungasokoneze mphamvu ya mankhwala ochepetsa magazi awa. Chifukwa chake, ngati mukumwa mankhwala otere, onetsetsani kuti mwalankhula ndi dokotala wanu musanawonjezere kale muzakudya zanu. Dokotala wanu adzakulangizani momwe mungaphatikizire muzakudya zanu. Dokotala wanu akhoza kusintha mlingo wa mankhwala anu molingana ndi momwe mumadyera ndiwo zamasamba zobiriwira tsiku lililonse.

Kodi mungawonjezere bwanji kale ku chakudya chanu?

Mukagula kale, sankhani masamba okhala ndi masamba obiriwira bwino, ang'onoang'ono mpaka apakatikati. Akhoza kukhala atsopano mufiriji kwa masiku pafupifupi asanu mutabweretsa kunyumba. Kumbukirani kuwatsuka bwino musanawagwiritse ntchito. Ngakhale kuti chitoliro chomwe chili pakati pa tsamba chimadyedwa, anthu ambiri amachichotsa akamaphika chifukwa chimakhala ndi kukoma kowawa pang'ono.

Nazi malingaliro ena oti mudye kale mokoma:

• Ma Chips a Kale: Dulani masambawo m'zidutswa tating'onoting'ono, pukutani ndi mafuta a kokonati pang'ono, mchere, ndi tsabola, kenako muwaphike mu uvuni kuti mupange chakudya chokoma komanso chopatsa thanzi.
• Masaladi ndi ma dips: Kale ndi yabwino kwambiri popanga masaladi chifukwa safota mwachangu ngati ma letesi ena. Kapena, mutha kuwonjezera kokonati pang'ono kuti mupange dips zokoma.
• Ma Smoothies: Onjezani masamba angapo a kale ku smoothie yanu ya zipatso zam'mawa. Sizidzakoma bwino, koma zili ndi michere yambiri.
• Pa ma curry ndi supu: Onjezani masamba a kale odulidwa bwino ku supu yanu ya lentil, ndiwo zamasamba, kapena supu kumapeto. Izi zidzawonjezera zakudya m'mbale.