Kale yaimbova iyo michero yakasvibirira inoshandiswa kupfekedza mabhadhi ehudhi. Zvinosuruvarisa, zvakangoshandiswa kwemazuva mashomanana ndokubva zvarashirwa. Ndiri kureva, iyo yakave ndiyo yakave chinhu chinonyanya kukosha pane imwe yekare mapepa emhadhi.
Nhasi, iwe uchawana kare sechinhu chakakosha mumashizha uye nechokudya ndiro. Uye nokuda kwechikonzero chakanaka. Kale ndiyo yakanakisisa inopa mavhitamini A, C uye K, uye yakanaka ye calcium, iron, magnesium, potassium uye vitamini C pachinenge chiri pasi mu sodium.
Izvo zvakaderera mumakoriro zvakare - imwe kapu yekare yakasarudzwa ine 34 makorikori uye zvishoma kudarika imwe gramu ye fiber.
Kale zvakare ine zvikamu zvakawanda zvepirtochemicals. Lutein uye zeaxanthin zvakabatana ne vitamini A uye zvinogona kubatsira kuderedza dambudziko rako rekugadzirisa chirwere uye macular degeneration, uye lutein inogona kubatsira kudzivisa atherosclerosis. Kufanana nemiti yose yakasvibiswa, kare rine zvinhu zvinoshungurudza zvinonzi glucosinolates , zvimwe zvingangove zvine utano hwakanaka.
Zvidzidzo zvevanhu vakawanda zvidzidzo zvinoratidza kuti kudya miriwo ye cruciferous kunogona kudzivirira dzimwe mhando dzekenza, kunyange zvigumisiro zvisingagumi. Zvakaoma kuziva kana kudya kwakanyanya kunodzivirira (kana kukonzera) kenza nedzimwe zvirwere nokuti pane zvakawanda zvakakosha zvinokonzera zvinhu. Semuenzaniso, vanhu vanodya mimwe miriwo ye cruciferous vanogonawo kudya miriwo yakawanda kana kuti vane hutano hwakanaka.
Zvisinei, kudzidza zvidzidzo kunogona kutibatsira kuti tinzwisise kuti sulforaphane ingabatanidzwa sei pakudzivirira kenza.
Sulforaphane inogadzirwa kubva mumakemikari maviri anowanika mumiti inonzi cruciferous inonzi glucoraphanin (imwe yevanoshungurudzika glucosinolates) uye myrosinase, iyo inosunungurwa kana kare kana mamwe mimwe michero inonzi cruciferous inogadzirwa uye kana yakatsvaga.
Sulforaphane inogona kuderedza ngozi yako yemamwe makondombera kuburikidza nekuchenesa maitiro ekurwisa (zvinhu zvinokonzera kenza) uye nekuwedzera basa re antioxidants . Sulphorane inogonawo kuita zvakananga pamasero emagetsi ivo pachavo (zvisinei, inoita mubhuku rekudzidza).
Kusarudza nekugadzirira Kare
Iwe uchawana kare muchikamu chezvibereko zvegoroka rako. Tarisa mashizha matsvuku emashizha ayo ari machena uye asina kuomeswa. Iwe unogona kusunungura kare kana kuichengeta muirijiji muvhara rakafukidzwa.
Kale inogona kushandiswa yakasvibirira, asi kubika kunoderedza kusuruvara uye kunowedzera mashizha.
Kugadzirira, simesa yekare uye kubvisa tsvina. Shandisai mashizha muzvipfeko uye shandisa mu saladhi . Kale inogona kudyiwa uye yakabikwa kana kuti inoshandiswa kana inoshandiswa sechinhu chinogadzirwa mumushonga wemwoyo kana chekudya. Iwe unogonawo kuita mvura yakasvibiswa kana yakabikwa kare chips, iyo inoita chikafu chinonaka chinotapira mumakori.
Sources:
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Herr I, Baachler MW. "Zvokudya zvinokonzera broccoli nemimwe miriwo inonzi cruciferous: zvinorehwa nekudzivirira uye kurapwa kwekenza." Cancer Bata Rev. 2010 Aug; 36 (5): 377-83. http://www.sciencedirect.com/science/article/pii/S0305737210000174.
Larsson SC, Haakansson N, Naaslund I, Bergkvist L, Wolk A. "Kushandiswa kwezvibereko uye zvinomera pamusana pekutengesa kenza yepancreatic: unotarisira kudzidza." Cancer Epidemiol Biomarkers Prev. 2006 Feb; 15 (2): 301-5. http://cebp.aacrjournals.org/content/15/2/301.long.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Zvekurima National National Nutrient Database ye Standard Standard Release 28. "Kale, raw." https://ndb.nal.usda.gov/ndb/foods/show/2983.
Voorrips LE, Goldbohm RA, van Poppel G, Sturmans F, Hermus RJ, van den Brandt PA. "Michero uye michero inoshandiswa uye zvipingamupinyi zvekondon uye kenza yemakumbo mune imwe nguva inotarisirwa kubatana: Netherlands Netherlands Cohort Kudzidza nezvekudya neCarcer." Am J Epidemiol. 2000 Dec 1; 152 (11): 1081-92. http://aje.oxfordjournals.org/content/152/11/1081.long.