Mabhenefiti anoshamisa ekare ine chikafu chikuru - tinofanira kuzviziva here?

Paunoenda kusupamaketi, unofanira kunge wakaona miriwo yakasiyana-siyana yegirini nepepuru. Pakati peizvi, pamwe ziso rako rakatorwa nerudzi rweshizha rinonzi "Kale". Uyu muriwo uri kutaurwa nezvawo nevanhu vazhinji pasi rese, uye unonzi "superfood". Saka chii chaizvo chinonzi kale? Sei ichikosha kudaro? Nhasi, ngatitaurei nezvazvo zviri nyore uye zvine hushamwari.

Chii chaizvo chinonzi Kale?

Zvichitaurwa zviri nyore, kale muriwo wemashizha akasvibira uri wemhuri yemakabheji uye une hutano hwakanaka. Unoziva, miriwo yakaita sebroccoli neBrussels sprouts. Kale inhengo yemhuri iyoyo. Kune mhando dzakasiyana-siyana dzayo.

• Curly Kale: Iyi ndiyo mhando inonyanya kufarirwa. Mashizha ane mipendero ine mafungu uye chitarisiko chakanaka.
• Kare yeDinosaur: Rudzi urwu rwekare rune mashizha marefu zvishoma, matete. Runowana zita raro nekuti pamusoro pemashizha pakafanana neganda rekare yedinosaur.
• Kare Tsvuku neRussian Kale: Idzi dzine mashizha matsvuku kana epepuru.

MuSri Lanka, tinogona kuwana izvi muzvitoro zvikuru semashizha matsva, kana dzimwe nguva mumapaketi akachekwa, akagezwa, uye akaomeswa nechando.

Ndezvipi zvakanakira kudya kare mumuviri wedu?

Kunyangwe zvazvo chikafu chine hutano chakawanda chine mafuta akawanda kana macalorie akawanda, tinofanira kuchidya zvine mwero. Asi kale harina kudaro. Harina mafuta, shuga, kana cholesterol, uye rine sodium shoma uye macalorie mashoma. Asi rizere nezvinovaka muviri. Saka, kunyangwe avo vari kuedza kuderedza huremu vanogona kuwedzera huremu mukudya kwavo zvakachengeteka. Ngationei kuti ndezvipi zvinhu zvikuru zvakavanzwa mukati meshizha iri.

Kuti maziso ave neutano uye akajeka

Vhitamini A inokosha pahutano hwemaziso edu. Kapu yemashizha ekare inokupa zvinopfuura 20% yezvinodiwa zvako zvezuva nezuva zvevhitamini A. Kale yakapfumawo muvhitamini C, izvo zvinoderedza njodzi yekubatwa nekatarakita.

Chengetedza hutano hwemwoyo wako.

Kale ine zvinovaka muviri zvakawanda zvinobatsira kuchengetedza hutano hwemwoyo. Semuenzaniso, potassium, fiber, folate, uye calcium. Izvi pamwe chete zvinobatsira kuderedza huwandu hwecholesterol yakaipa, kana kuti LDL cholesterol, mumuviri wedu.Saka, kale isarudzo yakanaka yekuderedza njodzi yezvirwere zvemwoyo.

Inobatsira kudzora BP

Dambudziko reBP rakakwira idambudziko rinosangana nevanhu vazhinji nhasi. Zvimwe zvekudya zvinogona kubatsira kudzora BP nenzira yechisikigo. Kale chimwe chezvikafu zvakadaro. Nekuti mamineral ane magnesium, calcium, uye potassium ari mairi anoshanda pamwe chete kuderedza BP mutsinga dzeropa uye kubatsira kuchengetedza BP yakanaka.

Kuti mapfupa ave nesimba

Kale inzira yakanaka kune avo vasingade mukaka nezvigadzirwa zvemukaka. Calcium inokosha pakuchengetedza mapfupa nemazino edu akasimba, pamwe nekushanda kwemoyo netsandanyama. Kana muviri usingawani calcium yakakwana, muviri unotora calcium kubva mumapfupa kuti igutse chinodiwa ichocho. Nekufamba kwenguva, mapfupa anoshaya simba uye anotyoka nyore nyore. Tinodaidza izvi kuti osteoporosis . Saka, kudya chikafu chine calcium yakawanda sekale kunogona kuderedza njodzi iyi.

Vhitamini K inokoshawo zvikuru pahutano hwemapfupa. Chimbofungai, kapu yemashizha matsva ekare (anenge magiramu makumi maviri nerimwe) inokupai ma microgram anopfuura makumi masere evhitamini K. Izvi zvinoreva 90% yehuwandu hwezuva nezuva hwemukadzi mukuru uye 67% yehuwandu hwezuva nezuva hwemurume mukuru.

Kukosha kwekudya kwekare

Pamusoro pezvinovaka muviri zvatakambotaura, kale inewo zvinhu zvakaita sevhitamini B6, mhangura, uye manganese. Ngatitarisei ruzivo rwezvekudya zviri mukapu imwe chete (inenge magiramu makumi maviri nerimwe) kale yakachekwa.

Chenjerera izvi usati wadya kare.

Kunyangwe kare iri chikafu chinobatsira, pane dzimwe nguva dzatinofanira kungwarira. Izvi zvinonyanya kuitika kana uri kutora mishonga yakaita semishonga inobvisa ropa .

Kuwanda kwevhitamini K mukare kunogona kukanganisa kushanda kwemishonga iyi inoderedza ropa . Saka, kana uri kutora mishonga yakadaro, iva nechokwadi chekutaura nachiremba wako usati waisa kare mukudya kwako. Chiremba wako achakupa mazano ekuti ungaiisa sei mukudya kwako. Chiremba wako anogona kukwanisa kugadzirisa huwandu hwemishonga yako zvinoenderana kana ukadya miriwo mitema yakafanana zuva rega rega.

Ungawedzera sei kale muzvikafu zvako?

Pakutenga kale, sarudza mashizha ane mashizha akanaka, egirini rakasviba, madiki kusvika pakati nepakati. Anogona kugara matsva mufiriji kwemazuva angangoita mashanu mushure mekunge maaunza kumba. Yeukai kuageza zvakanaka musati maashandisa. Kunyange zvazvo ganda riri pakati peshizha richidyiwa, vanhu vazhinji vanoribvisa pavanenge vachibika nekuti rine kuravira kunovava zvishoma.

Heano mamwe mazano ekudya kare zvinonaka:

• MaChips eKale: Cheka mashizha kuita zvidimbu zvidiki, woakwiza nemafuta ekokonati, munyu, nemhiripiri, wobika muchoto kuti ugadzire chikafu chinonaka uye chine hutano.
• Masaladhi nedhipu: Kale yakanaka pakubika masaladhi nekuti haisvuuri nekukurumidza semamwe masaladhi. Kana, unogona kuwedzera kokonati kuti uite dipu inonaka.
• Masmoothies: Wedzera mashizha mashoma ekare kusmoothie yako yemichero yemangwanani. Haizonakidze, asi yakazara nezvinovaka muviri.
• Zvemacurry nemasoup: Wedzera mashizha ekare akachekwa zvakanaka kustew yako yenyemba, curry yemuriwo, kana soup pakupera. Izvi zvichawedzera kukosha kwekudya kwedhishi.