Iingenelo ezimangalisayo ze-superfood kale - ngaba kufuneka siqaphele oku?

Xa usiya kwivenkile enkulu, kufuneka ukuba ubone iintlobo ngeentlobo zemifuno eluhlaza nemfusa. Phakathi kwezi, mhlawumbi iliso lakho liye labanjwa luhlobo lwegqabi elibizwa ngokuba yi "Kale". Le yimifuno ekuthethwa ngayo ngabantu abaninzi kwihlabathi liphela, kwaye ibizwa ngokuba yi "superfood". Ngoko ke yintoni kanye kanye i-kale? Kutheni ixabiseke kangaka? Namhlanje, masithethe ngayo ngokulula nangendlela enobuhlobo.

Yintoni kanye kanye iKale?

Ngamafutshane, ikale yimifuno eluhlaza enamagqabi ephuma kusapho lwekhaphetshu kwaye inesondlo kakhulu. Uyazi, imifuno efana nebroccoli kunye neBrussels sprouts. Ikale lilungu lolo sapho. Kukho iintlobo ngeentlobo zayo.

• I-Curly Kale: Olu lolona hlobo ludumileyo. Amagqabi anemiphetho egobileyo kwaye abukeka kakuhle.
• I-Kale yeDinosaur: Olu hlobo lwe-kale lunamagqabi amade kancinci, anciphileyo. Ifumene igama layo kuba umphezulu wamagqabi ufana nolusu lwe-dinosaur.
• IKale ebomvu neyaseRashiya: Ezi zinamagqabi abomvu okanye amfusa.

ESri Lanka, singazifumana ezi kwiivenkile ezinkulu nokuba ziibhakethi zamagqabi amatsha, okanye ngamanye amaxesha kwiipakethi ezisikiweyo, ezihlanjiweyo neziqandisiweyo.

Zithini iingenelo zokutya ikale emzimbeni wethu?

Nangona ukutya okuninzi okunempilo kunamafutha amaninzi okanye iikhalori, kufuneka sikutye ngokulinganisela. Kodwa ikale ayinjalo. Ayinamafutha, iswekile, okanye i-cholesterol, kwaye iphantsi kakhulu kwi-sodium kunye neekhalori. Kodwa izele zizakhamzimba. Ke ngoko, nabo bazama ukunciphisa umzimba banokuyongeza ngokukhuselekileyo ekutyeni kwabo. Makhe sibone ukuba zeziphi iimpawu ezintle ezifihliweyo kweli gqabi lincinci.

Ukuze ubone kakuhle, ucace kakuhle

IVithamini A ibalulekile kwimpilo yamehlo ethu. Ikomityi yamagqabi eKale ikunika ngaphezulu kwe-20% yemfuneko yakho yemihla ngemihla yeVithamini A. IKale ikwatyebile kwiVithamini C, nto leyo enciphisa umngcipheko we-cataracts.

Okubaluleke nangakumbi kukuba i-kale inee-antioxidants ezimbini ezinamandla ezibizwa ngokuba yi-lutein kunye ne-zeaxanthin . Ezi zifana neeglasi zelanga emehlweni ethu. Ezi zondlo zisinceda sikhuseleke kwizifo ezifana nokubola kwe-macular, okusenza buthathaka ukubona kwethu njengoko sikhula.

Khusela impilo yentliziyo yakho.

IKale inezakhamzimba ezininzi ezinceda ukugcina intliziyo isempilweni. Umzekelo, ipotassium, ifayibha, ifolate, kunye necalcium. Ezi zinto xa zidibene zinceda ekunciphiseni inqanaba le-cholesterol embi, okanye i-LDL cholesterol, emzimbeni wethu.Ngoko ke, i-kale lukhetho oluhle kakhulu lokunciphisa umngcipheko wesifo sentliziyo.

Inceda ekulawuleni uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu yingxaki abantu abaninzi abajongene nayo namhlanje. Ezinye ukutya zinokunceda ukulawula uxinzelelo lwegazi ngokwendalo. I-Kale yenye yokutya okunjalo. Kuba iiminerali i-magnesium, i-calcium, kunye ne-potassium ezikuyo zisebenza kunye ukunciphisa uxinzelelo kwimithambo yegazi kwaye zincede ukugcina uxinzelelo lwegazi lusempilweni.

Kwinkqubo yamathambo eqinileyo

I-kale yindlela elungileyo kwabo bangathandi ubisi kunye neemveliso zobisi. I-calcium ibalulekile ekugcineni amathambo namazinyo ethu eqinile, kunye nokusebenza kwentliziyo kunye nemisipha. Ukuba umzimba awufumani i-calcium eyaneleyo, umzimba uthatha i-calcium emathanjeni ukuze uhlangabezane naloo mfuno. Ekuhambeni kwexesha, amathambo aba buthathaka kwaye aphuke lula. Oku sikubiza ngokuba yi-osteoporosis . Ngoko ke, ukutya ukutya okutyebileyo kwi-calcium njenge-kale kunokunciphisa lo mngcipheko.

I-Vitamin K ikwabaluleke kakhulu kwimpilo yamathambo. Khawucinge nje, indebe yamagqabi amatsha e-kale (malunga ne-21 grams) ikunika ngaphezulu kwe-80 micrograms ye-vitamin K. Oko kuthetha malunga ne-90% yexabiso lemihla ngemihla kumfazi omdala kunye ne-67% yexabiso lemihla ngemihla kumadoda amakhulu.

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Ixabiso lesondlo se-kale

Ukongeza kwizondlo esizixubushileyo ngaphambili, ikale ikwanazo nezinto ezifana nevithamin B6, i-copper, kunye ne-manganese. Makhe sijonge ulwazi lwesondlo olukwikomityi enye (malunga ne-21 grams) yekale entsha eqoshiweyo.

Lumka ngale nto ngaphambi kokuba utye ikale.

Nangona ikale ilukutya okuluncedo, kukho iimeko apho kufuneka silumke khona. Oku kuyinyani ngakumbi ukuba uthatha amayeza afana ne-blood thinners .

Umthamo ophezulu we-vitamin K kwi-kale unokuphazamisa ukusebenza kakuhle kwala mayeza anciphisa igazi . Ke ngoko, ukuba uthatha la mayeza, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze i-kale ekutyeni kwakho. Ugqirha wakho uza kukucebisa ngendlela yokuyifaka ekutyeni kwakho. Ugqirha wakho unokukwazi ukulungisa umthamo wamayeza akho ngokufanelekileyo ukuba utya inani elifanayo lemifuno eluhlaza yonke imihla.

Ungayifaka njani ikale kwizidlo zakho?

Xa uthenga ikale, khetha iziqwenga ezinamagqabi amahle aluhlaza okomnyama, amancinci ukuya kwaphakathi. Angahlala efrijini kangangeentsuku ezintlanu emva kokuba uwazise ekhaya. Khumbula ukuwahlamba kakuhle ngaphambi kokuba uwasebenzise. Nangona i-pith esembindini wegqabi ityiwa, abantu abaninzi bayayisusa xa bepheka kuba inencasa ekrakra kancinci.

Nazi ezinye izimvo zokutya ikale kamnandi:

• Iitships zeKale: Sika amagqabi abe ziingceba ezincinci, uwahlikihle ngeoyile yekhokhonathi encinci, ityuwa, kunye nepepile, uze uwabhake e-oven ukuze wenze isidlo esimnandi nesinempilo.
• Iisaladi kunye neediphu: Ikale ilungile ekwenzeni iisaladi kuba ayibuni ngokukhawuleza njengezinye iiletisi. Okanye, ungongeza ikhokhonathi encinci ukwenza idiphu emnandi.
• Iismoothies: Yongeza amagqabi ambalwa e-kale kwismoothie yakho yeziqhamo zasekuseni. Ayizukunambitheka kamnandi, kodwa igcwele izondlo.
• Kwi-curry kunye neesuphu: Yongeza amagqabi e-kale aqoshiwe kakuhle kwisityu sakho seentsile, kwi-vegetable curry, okanye kwisuphu ekugqibeleni. Oku kuya kuphucula ngakumbi ixabiso lesondlo sesitya.