Izinzuzo ezimangalisayo ze-kale superfood - kufanele yini siqaphele lokhu?

Uma uya esitolo esikhulu, kumelwe ukuthi ubone izinhlobonhlobo zemifino eluhlaza nephuzi. Phakathi kwalezi, mhlawumbe leyo eyakudonsela amehlo uhlobo lweqabunga elibizwa ngokuthi "iKale". Lona imifino okukhulunywa ngayo manje ngabantu abaningi emhlabeni wonke, futhi ibizwa ngokuthi "ukudla okuphezulu". Ngakho-ke iyini ngempela ikale? Kungani iyigugu kangaka? Namuhla, ake sixoxe ngayo kalula nangendlela enobungane.

Yini ngempela iKale?

Kalula nje, i-kale iyimifino eluhlaza enamaqabunga engowomndeni weklabishi futhi inomsoco kakhulu. Uyazi, imifino efana ne-broccoli kanye ne-Brussels sprouts. I-kale iyilungu lalowo mndeni. Kunezinhlobo eziningana zayo.

• I-Curly Kale: Lolu uhlobo oluthandwa kakhulu. Amaqabunga anemiphetho egobile futhi abukeka kahle.
• I-Dinosaur Kale: Lolu hlobo lwe-kale lunamaqabunga amade kancane, amancane. Luthola igama lalo ngoba ubuso bamaqabunga bufana nesikhumba se-dinosaur.
• I-Kale Ebomvu NeyaseRussia: Lezi zinamaqabunga abomvu noma ansomi.

ESri Lanka, singazithola ezitolo ezinkulu njengezikhwama zamaqabunga amasha, noma ngezinye izikhathi emaphaketheni asikiwe, ahlanziwe, futhi aqandisiwe.

Yiziphi izinzuzo zokudla i-kale emzimbeni wethu?

Ngisho noma ukudla okuningi okunempilo kunamafutha amaningi noma ama-calories, kufanele sikudle ngokulinganisela. Kodwa i-kale ayinjalo. Ayinawo amafutha, ushukela, noma i-cholesterol, futhi iphansi kakhulu ku-sodium nama-calories. Kodwa igcwele izakhamzimba. Ngakho-ke, ngisho nalabo abazama ukunciphisa isisindo bangayifaka ngokuphephile ekudleni kwabo. Ake sibone ukuthi yiziphi izakhiwo ezinhle ezifihliwe ngaphakathi kwaleli qabunga elincane.

Ukuze kube namehlo aphilile futhi acacile

I-Vitamin A ibalulekile empilweni yamehlo ethu. Inkomishi yamaqabunga e-kale ikunikeza okungaphezu kuka-20% wesidingo sakho sansuku zonke se-vitamin A. I-Kale iphinde ibe ne-vitamin C eningi, enciphisa ingozi ye-cataracts.

Okukhethekile nakakhulu ukuthi i-kale iqukethe ama-antioxidants amabili anamandla abizwa ngokuthi i-lutein ne-zeaxanthin . Lokhu kufana nezibuko zelanga zamehlo ethu. Lezi zakhamzimba zisisiza ekuvikeleni ezifweni ezifana nokuwohloka kwe-macular, okwenza amehlo ethu abe buthaka njengoba siguga.

Vikela impilo yenhliziyo yakho.

I-Kale iqukethe izakhamzimba eziningana ezisiza ukugcina inhliziyo iphilile. Isibonelo, i-potassium, i-fiber, i-folate, ne-calcium. Lokhu ndawonye kusiza ekunciphiseni izinga le-cholesterol embi, noma i-LDL cholesterol, emzimbeni wethu.Ngakho-ke, i-kale iyisinqumo esihle kakhulu sokunciphisa ingozi yesifo senhliziyo.

Kusiza ukulawula umfutho wegazi

Umfutho wegazi ophakeme uyinkinga abantu abaningi ababhekene nayo namuhla. Okunye ukudla kungasiza ekulawuleni umfutho wegazi ngokwemvelo. I-Kale ingenye yokudla okunjalo. Ngoba amaminerali i-magnesium, i-calcium, ne-potassium akuyo asebenza ndawonye ukunciphisa umfutho wegazi emithanjeni yegazi futhi asize ekugcineni umfutho wegazi uphilile.

Ukuze kube nohlelo oluqinile lwamathambo

I-Kale iyindlela enhle kakhulu kulabo abangawuthandi ubisi nemikhiqizo yobisi. I-calcium ibalulekile ekugcineni amathambo namazinyo ethu eqinile, kanye nokusebenza kwenhliziyo nemisipha. Uma umzimba ungatholi i-calcium eyanele, umzimba uthatha i-calcium emathanjeni ukuze uhlangabezane naleso sidingo. Ngokuhamba kwesikhathi, amathambo aba buthakathaka futhi aphuke kalula. Lokhu sikubiza ngokuthi i-osteoporosis . Ngakho-ke, ukudla ukudla okucebile nge-calcium njenge-kale kunganciphisa le ngozi.

I-Vitamin K nayo ibaluleke kakhulu empilweni yamathambo. Cabanga nje, inkomishi yamaqabunga e-kale amasha (cishe amagremu angu-21) ikunikeza ama-microgram angaphezu kuka-80 e-vitamin K. Lokho cishe kungama-90% enani lansuku zonke lowesifazane omdala kanye nama-67% enani lansuku zonke lowesilisa omdala.

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Inani lokudla okunempilo le-kale

Ngaphezu kwezakhamzimba esixoxe ngazo ekuqaleni, i-kale iqukethe nezinto ezifana ne-vitamin B6, ithusi, kanye ne-manganese. Ake sibheke ulwazi lokudla okunempilo oluqukethwe enkomishini eyodwa (cishe amagremu angu-21) ye-kale entsha eqoshiwe.

Qaphela lokhu ngaphambi kokudla i-kale.

Nakuba i-kale iwukudla okuzuzisayo, kunezimo ezithile lapho kudingeka siqaphele khona. Lokhu kuyiqiniso ikakhulukazi uma uthatha imithi efana nemithi yokunciphisa igazi .

Okuqukethwe okuphezulu kwe-vitamin K ku-kale kungaphazamisa ukusebenza kahle kwale mithi yokunciphisa igazi . Ngakho-ke, uma uthatha imithi enjalo, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka i-kale ekudleni kwakho. Udokotela wakho uzokweluleka ukuthi ungayifaka kanjani ekudleni kwakho. Udokotela wakho angase akwazi ukulungisa umthamo wemithi yakho ngokufanele uma udla inani elifanayo lemifino eluhlaza nsuku zonke.

Ungayifaka kanjani i-kale ekudleni kwakho?

Uma uthenga i-kale, khetha izingcezu ezinamahlamvu amahle, aluhlaza okotshani, amancane kuya kwaphakathi. Angahlala emasha esiqandisini cishe izinsuku ezinhlanu ngemuva kokuwaletha ekhaya. Khumbula ukuwageza kahle ngaphambi kokuwasebenzisa. Nakuba i-pith ephakathi kweqabunga idliwa, abantu abaningi bayayisusa lapho bepheka ngoba inokunambitheka okubabayo kancane.

Nazi ezinye izindlela zokudla i-kale emnandi:

• Ama-Kale Chips: Sika amaqabunga abe yizicucu ezincane, uwagcobe ngamafutha kakhukhunathi amancane, usawoti, kanye nopelepele, bese uwabhaka kuhhavini ukuze wenze ukudla okulula okumnandi nokunempilo.
• Amasaladi nama-dips: I-Kale ilungele ukwenza amasaladi ngoba ayibuni ngokushesha njengezinye izitsha. Noma, ungangeza ukhukhunathi omncane ukuze wenze i-dip emnandi.
• Ama-Smoothie: Faka amaqabunga ambalwa e-kale ku-smoothie yakho yezithelo zasekuseni. Ngeke inambitheke kahle, kodwa igcwele izakhamzimba.
• Ngama-curry namasobho: Faka amaqabunga e-kale aqoshiwe kahle esitsheni sakho se-lentil, i-vegetable curry, noma isobho ekugcineni. Kuzothuthukisa kakhulu inani lokudla okunomsoco wesidlo.