Kale kale anali chinthu chobiriwira chokongoletsera saladi. Chomvetsa chisoni, icho chinangogwiritsidwa ntchito kwa masiku angapo kenako chimatayidwa. Ndikutanthawuza kuti, kale kale mankhwalawa ndi omwe ali ndi thanzi labwino pazitsulo zakale za saladi.
Lero, mudzapeza kuti kale ndizofunikira kwambiri mu saladi ndi mbale zotsalira. Ndipo chifukwa chabwino. Kale ndi njira yabwino kwambiri ya mavitamini A, C ndi K, komanso gwero la calcium, iron, magnesium, potassium ndi vitamini C pamene ali ndi sodium.
Ndizowonjezeranso - chikho chimodzi cha chopped kale chili ndi makilogalamu 34 ndi galamu imodzi ya fiber.
Kala imakhalanso ndi mankhwala ambiri a phytochemicals. Lutein ndi zeaxanthin zimayenderana ndi vitamini A ndipo zingakuthandizeni kuchepetsa chiopsezo chokhala ndi cataracer ndi macular degeneration, ndipo lutein ikhoza kuthandizira kupewa matenda a atherosclerosis. Mofanana ndi ndiwo zamasamba zakuda, kale amakhala ndi zinthu zowawa zomwe zimatchedwa glucosinolates , zina zomwe zingakhale ndi thanzi labwino.
Zofukufuku pazochitika zambiri zimasonyeza kuti kudya masamba a cruciferous kungathandize kupewa mitundu ina ya khansa, ngakhale kuti zotsatira zake sizingagwirizane. N'zovuta kudziwa ngati zakudya zinazake zimateteza (kapena zimayambitsa) khansara ndi matenda ena chifukwa pali zambiri zomwe zingathe kumvetsa. Mwachitsanzo, anthu omwe amadya ndiwo zamasamba omwe amatha kudya ndiwo amadya ndiwo zamasamba kapena amakhala ndi thanzi labwino.
Komabe, kafukufuku angatithandize kumvetsetsa momwe sulforaphane ingathandizire kupewa matenda a khansa.
Sulforaphane imapangidwa kuchokera ku mankhwala awiri omwe amapezeka m'mitengo yotchedwa glucoraphanin (imodzi mwa zopweteka za glucosinolates) ndi myrosinase, yomwe imamasulidwa pamene kale kapena masamba ena okhwima amakhala okonzeka ndipo akafunidwa.
Sulforaphane ikhoza kuchepetsa chiopsezo cha khansa zina mwa kuchotsa zizindikiro za khansa (zomwe zimayambitsa khansa) ndi kuwonjezera ntchito ya antioxidants . Sulphorane ingakhalenso ndi zotsatira zake mwachindunji pa maselo a khansa okha (makamaka, amachita mu labasi maphunziro).
Kusankha ndi Kukonzekera Kale
Mudzapeza kale mu gawo la zokolola za golosi yanu. Fufuzani magulu amdima obiriwira a masamba omwe ali obiriwira ndipo osapota. Mukhoza kuzizira kale kapena kuziika m'firiji mu chidebe chophimba.
Kale ikhoza kutumikiridwa yaiwisi, koma kuphika kumachepetsa kupsya mtima komanso kumatulutsa masamba.
Kukonzekera, yambani kutsuka kale ndikuchotsani zimayambira. Lembani masamba kuti akhale opangira ndi kugwiritsa ntchito saladi . Kale ikhoza kupukutidwa ndi kuwiritsa kapena kuyamwa kapena kugwiritsidwa ntchito monga chogwiritsira ntchito msuzi wamtima kapena mphodza. Mukhozanso kupanga zipsu za madzi kale, zomwe zimapatsa thanzi lopatsa thanzi.
Zotsatira:
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Dipatimenti ya Ulimi ya United States Agricultural Research Service National Nutrient Database ya Standard Reference Release 28. "Kale, yaiwisi." https://ndb.nal.usda.gov/ndb/foods/show/2983.
Voorrips LE, Goldbohm RA, van Poppel G, Sturmans F, Hermus RJ, van den Brandt PA. "Zomera ndi zipatso ndi zoopsa za khansa yam'mimba ndi khansa ya m'magazi omwe akuyembekezera maphunziro a gululi: Phunziro la Netherlands Cohort pa Zakudya ndi Khansa." Am J Epidemiol. 2000 Dec 1; 152 (11): 1081-92. http://aje.oxfordjournals.org/content/152/11/1081.long.