Mapulogalamu ndi Zaumoyo Za Kale Kale
Kale ndi membala wa banja la kabichi ( Brassica ) la ndiwo zamasamba. Imatengedwa kuti ndi imodzi mwa zakudya zopatsa thanzi pa kalori ndipo nthawi zambiri imatchedwa kuti chakudya chamtengo wapamwamba . Ngakhale kuti akhoza kudyedwa yaiwisi, nthawi zambiri imakhala yowonongeka, yophika, yophika, kapena yosakanizidwa ndi madzi a mandimu.
Pali mitundu yambiri ya kale ndipo, ngakhale ambiri ali wobiriwira, palinso mitundu yofiira ndi yofiira.
Mitundu ina yowonjezera ya kale yomwe imagwiritsidwa ntchito ndi monga: curly kale, yokongola kale, ndi dinosaur (Tuscan) kale. Mitundu iliyonse imasiyana ndi maonekedwe, kukoma, ndi maonekedwe. Curly kale kawirikawiri imakhala yobiriwira kwambiri ndipo imakhala ndi masamba ophwanyidwa ndipo imakhala ndi zokometsera zowawa, zakuda. Kale yokongola, yomwe nthawi zambiri imatchedwa savoy savoy, ikhoza kukhala yobiriwira, yoyera, kapena yofiira. Ali ndi kukoma kokoma kwambiri. Dinosaur kale ali ndi kukoma kokoma komanso wosakhwimitsa kapangidwe kamene kamakhala kozungulira kale ndipo kawirikawiri ndi mtundu wabuluu.
Kale nthawi zambiri imapezeka chaka chonse ndi nyengo yachisanu m'nyengo yozizira.
| Mfundo za Nutrition Kale | |
|---|---|
| Kutumikira Kukula 1 chikho, chodulidwa chophikidwa popanda mafuta (67 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 33 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| 29mg sodium | 1% |
| Potaziyamu 328.97mg | 9% |
| Zakudya 7g | 2% |
| Zakudya Zam'thupi 1g | 4% |
| Sugars 0g | |
| Mapuloteni 2g | |
| Vitamini A 206% · Vitamini C 134% | |
| Calcium 9% · Iron 6% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 Kala ndi zakudya zopanda thanzi zomwe zimakhala zochepa kwambiri. Chikho chimodzi chakaphika kale chiri ndi makilogalamu 33 okha ndi 7 g wa makapu. Chikho chimodzi cha yaiwisi yakale chili ndi makilogalamu 8 okha komanso 1.4 g wa makapu. | |
Ubwino Wathanzi wa Kale
Kale ndi masamba obiriwira omwe amanyamula zakudya zambiri. Mwachitsanzo, ndi chitsimikizo chabwino kwambiri cha fiber. Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wapamwamba (zofunikira tsiku lililonse ndi 25-38g / tsiku) amakhala ndi thanzi labwino ndipo amakhala ndi chiopsezo cha matenda a mtima ndi khansa zina.
Kale ndi kachilombo kabwino ka vitamini K (1 chikho chophika chodulidwa chiri ndi maulendo oposa asanu ndi atatu tsiku ndi tsiku!), Chomwe chili chofunika kwambiri m'thupi la mafupa komanso kutseka magazi. Ngati muli munthu amene amatenga magazi, ndi bwino kuti mukhale ogwirizana ndi vitamini K.
Kale ndi yodzaza ndi vitamini A (kapu yomweyo ya kale imakhala ndiwiri tsiku lililonse), beta-carotene ndi carotenoids, lutein, zeaxanthin. Amathandizanso 100 peresenti ya zosowa za tsiku ndi tsiku za vitamini C mu kapu imodzi yophika. Izi zimapangitsa kuti zamasamba zikhale ndi zakudya zabwino, zowononga chitetezo, komanso zotsutsana ndi kukalamba.
Kale ndi chitsime cha calcium, chomwe chimapatsa masamba okongola kwambiri pazamasamba ndi zamasamba.
Kale ndi kasupe wabwino kwambiri wa manganese, komanso malo abwino a vitamini B6, potaziyamu, ndi mkuwa.
Kuwonjezera pamenepo, kale ndi imodzi mwa masamba a cruciferous, omwe awonetsedwa kuti ali ndi zotsutsana ndi khansa.
Mafunso Okhudza Kale Kale
Kodi mazira a kale ndi abwino kwambiri?
Mafuta atsopano mwina amawopseza nthawi zina, chifukwa masamba ake akuluakulu, ophwanyika, amatha kusunga dothi, zomwe zimapangitsa kuti zikhale zovuta kuyeretsa ndi kudula. Ngati simunagwiritsidwe ntchito, simungadziwe chochita nazo.
M'malomwake, mungathe kugula kale zomwe zatsukidwa kale ndi kuzidula (izi ndi zabwino kupanga mapepala akale kapena ophweka kugwiritsa ntchito kuti azidya kapena kuika msuzi, tizilombo kapena chili) kapena kugula kale. Nthaŵi zambiri, kugula masamba osungunuka ndi abwino, osakhala bwino, kusiyana ndi kugula mwatsopano chifukwa ndiwo zamasamba zamasamba zomwe zimapangitsa kukhala ndi mavitamini ndi mchere.
Ndi mitundu yanji ya kale yomwe ili yathanzi kwambiri?
Zakale kale ndi zathanzi, choncho n'zovuta kuyesa mtundu umenewo. Mtundu uliwonse uli ndi mavitamini, minerals, ndi antioxidants.
Mitundu yamitundu yofiira imakhala ndi anthocyanins, yomwe imagwirizanitsidwa ndi kuwonjezera thanzi la mtima.
Dziwani kuti akatswiri ena amanena kuti kutentha kwa kansitoloni kumapangitsa kuti thupi likhale lopweteka kwambiri chifukwa zimagwirizanitsa ntchito zogwirira ntchito pamodzi ndi bile acids mumatumbo.
Kusaka ndi Kusunga Kale
Gulani kale, yonse, yozizira, kapena yotsukidwa, yodulidwa, ndi phukusi. Fufuzani kale kale kuti ndi yamtengo wapatali, yobiriwira. Pewani kale zomwe zowonongeka kapena zopepuka.
Mukhoza kusungira kale kutentha kwa firiji kwa masiku angapo. Pofuna kupewa wilting, malo kale mu thumba pulasitiki yoyamba ndi kutseka izo mosasamala. Ngati simungathe kuzigwiritsa ntchito masiku angapo, mukhoza kuphika kapena kutentha, ndikubwezeretsanso m'firiji. Sungani bwino ngati simukukonzekera kuti muigwiritse ntchito kwa kanthawi, ndipo muzisunga firiji kwa mwezi umodzi kapena awiri.
Kusamba madzi atsopano, kuziyika mu mbale ya madzi ozizira. Chotsani mbaleyo ndi kubwereza mpaka dothi lonse lichotsedwe kumbali.
Njira Zabwino Zokonzekera Kale
Kale ali ndi zokometsera zowawa komanso awiriwa omwe ali ndi zakudya zabwino, monga nkhumba. Zitha kukhala zowonongeka, zowatchulidwa, zophika, kapena zowang'ambika ndikugwiritsa ntchito yaiwisi mu saladi. Kuti mukhale ndi chipatso chopatsa thanzi, yesetsani kuphika masamba achikale kuti muwapatse makapu akale a crispy. Mukhozanso kugwiritsa ntchito kale mu supu, stews, mbale za dzira, ndi chili. Zili ndi njira yabwino yowonjezeramo kukoma kwa zakudya zanu ndipo zimakhala zabwino, komanso zowonjezera pazakudya zanu. .
Maphikidwe Ndi Kale
- Msuzi wa Green ndi Yams ndi Sage
- Kale ndi White Bean Soup
- Kusuta Uturuki Kale ndi Rice Kuphika
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 618.
> Linus Pauling Institute. Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K