Maoriro uye Health Health Benefits Kale
Kale ishengo ye cabbage ( Brassica ) mhuri yemiriwo. Inofungidzirwa kuti ndiyo imwe yezvokudya zvakakosha zvikuru pamakori uye uye kazhinji inonzi yakashambadzira . Kunyange zvazvo iyo inogona kudyiwa yakasvibirira, inowanzojairika, inotungidzirwa, yakabikwa, kana kuisirwa mumusi wemamu.
Kune mhando dzakawanda dzekare uye, nepo dzakawanda dziri dzemavara, kunewo mavara matsvuku uye epepuru.
Mimwe yemhando dzakawanda dzekare kare yekushandisa zvinosanganisira: curly kale, ornamental kale, uye dinosaur (Tuscan) kale. Zvose zvakasiyana-siyana zvinopesana mukugadzirwa, kuravira, uye kuonekwa. Curly kare inowanzoita ruvara rwemavara uye ruvara rwemashizha uye ruine ruzivo rwakashata, ruvara, ruvara. Shanduro kare, inowanzonzi saradi savoy, inogona kunge yakasvibirira, yakachena, kana yepepuru. Inenge ine mellow flavor. Dinosaur kare ane kunakirwa kunotapira uye kuve kwakanyanyisa kunyoresa uye kunowirirana kare uye kazhinji bhuruu-ruvara ruvara.
Kale inowanzowanika gore rose nemakore ekukwirira mumwedzi yechando.
| Kale Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup, yakabikwa yakabikwa isina mafuta (67 g) | |
| Per Serving | % Daily Value * |
| Maoriro 33 | |
| Maoriro kubva kuFat 0 | |
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 29mg | 1% |
| Potassium 328.97mg | 9% |
| Carbohydrates 7g | 2% |
| Dhiyabhorosi Fiber 1g | 4% |
| Sugars 0g | |
| Puroteni 2g | |
| Vitamini A 206% · Vitamin C 134% | |
| Calcium 9% · Iron 6% | |
* Kubva pane zvokudya zviviri zvekoriori Kale inonyanya kukosha isiri-starchy yemiti yakaderera mumakori uye nemakrohydrate. Rimwe kapu yekare yakabikwa inongoda 33 makoriki uye 7 g yemakrohydrate. Imwe kapu yekare yakavhengeka inongoda 8 makorikori uye 1.4 g yemakrohydrate. | |
Health Health Benefits of Kale
Kale isu green leafy vegetable inotakura nzara yakakura punch. Semuenzaniso, iyo ndiyo yakanakisisa inopa fiber. Zvidzidzo zvakaratidza kuti vanhu avo vanodya kudya kwepamusoro-fibhi (zvinodiwa zuva rega rega 25-38g / zuva) vanowanzove vane hutano hwakanaka uye vane ngozi shoma yepfungwa uye mamwe kanzira.
Kale inopawo mavhitamini K (1 cup yekacheka yakagadzirwa kare ine nguva dzinopfuura masere zuva rimwe nerimwe rinodikanwa!), Iyo inokosha muhutano hwepfupa pamwe nekuvhara ropa. Kana iwe uri mumwe munhu anotora ropa rakapfupa, zvinokosha kuti uite zvinoenderana nemuviri wako we vitamini K.
Kale yakazarawo nemavhitamini A (iyo imwechete yekare inowanikwa kaviri pane zvinodiwa zuva nezuva), beta-carotene nedzimwe carotenoids, lutein, zeaxanthin. Inoshumirawo 100 muzana yezvinodiwa zvezuva nezuva zvevhitamini C mune imwe kapu yakabikwa. Izvi zvinogadzira kare mimwe miriwo yakawanda kudya nehutano hwemaziso, kudzivirira hutachiona, nekurwisana nekukwegura.
Kale is a vegetarian source of calcium, zvichiita kuti zvive zvakanaka chaizvo mumiti yezvinomera zvekudya uye zvinokudya.
Kale isiriwo yakanaka chaizvo yemanganese, uye yakanaka yevhitamini B6, potasium, uye mhangura.
Mukuwedzera, kare ndeimwe yemiriwo inonzi cruciferous, iyo yakaratidzwa kuva neanopesana nekenza nzvimbo.
Mibvunzo Inowanzoenderana Nekare
Iko mazaya ekare zvakanaka here zvakanaka?
Zvichida kare zvichida zvinotyisidzira pane dzimwe nguva, nokuti 'mahombekombe, akareba, ane mashizha anogona kubata tsvina, zvichiita kuti zvive zvakaoma kuchenesa nekucheka. Kana iwe usati wajaira kuzviita, iwe unogona kunge usingazivi kuti ungaitei nazvo.
Pane kudaro, unogona kutenga kare kare iyo yakatove yakacheneswa uye yakatemwa (izvi zvakanaka kuti tipe chips kare kana kuti nyore kushandisa kushandura kana kukanda mumaspisi, mashizha, kana chili) kana kutenga kutonhora, akachekwa kare. Kazhinji, kutenga miriwo yakavhenekera zvakanaka chete, kana kwete zviri nani, kupfuura kutenga zvitsva nokuti miriwo inotorwa pamusana pekuvandudzwa kwayo inoita kuti varambe vachiwedzera mavitamini nemaminera.
Ndezvipi zvakasiyana zvekare ndezvekuporesa?
Zvose kare zvine hutano, naizvozvo zvakaoma kuongorora rudzi rwupi runganzi ruchirwara . Rudzi rumwe norumwe runa mavhithamini, mineral, uye antioxidants.
Mhando dzakachena dzine anthocyanins zvakare, izvo zvakabatanidzwa nekuvandudza utano hwemwoyo.
Cherechedza kuti dzimwe nyanzvi dzinofungidzira kuvhara kare kuti kuwedzere kuwedzera kwecholesterol kuderedza migumisiro nokuti zvikamu zvakasangana-fiber mukare zvinoita basa rakanaka rekuzvisunga pamwe ne bile acids mumuviri wako wekudya apo yave yakanyanyisa.
Kusarudza nekuchengetedza Kale
Kutenga kare, yakazara, yakaoma, kana kucheneswa, yakasarudzwa, uye yakapetwa. Tsvaga kare iyo yakasviba, ine gira-ruvara ruvara. Dzivisa kare iyo yakasvibiswa kana yakasvibiswa.
Iwe unogona kuchengeta kare muchikamu chinotonhora chefriji yako kwemazuva mashoma. Kuchengetedza wilting, nzvimbo kare muhomwe yepurasitiki uye wovhara pachena. Kana iwe usingakwanisi kuishandisa mumazuva mashomanana, unogona kubika-wiraya kana mhepo, uye uiise mufiriji yakagadzirwa. Zisunungure kana iwe usina kuronga pakushandisa kwekanguva, icharamba iri mufiriji kwemwedzi kana maviri.
Kushambidza chitsva kare, kuchiisa mumudziyo wemvura inotonhora. Bvisa ndiro iyo uye udzoke kusvikira yose yakasvibiswa kubva pamashizha.
Nzira Dzakanaka Yokugadzira Kare
Kale ine inonaka inoshuva uye huviri hwakanaka nehupfumi, nyama dzakasvibiswa, dzakadai senyama yenguruve. Inogona kupiswa, kushandiswa, kubikwa, kana kukodzwa uye kushandiswa yakasvibirira mu saladhi. Kuti uve nechirongwa chechimwe chipenyu, edza kubika kare mashizha kuti uite kuti ive crispy kare chips. Iwe unogona zvakare kushandisa kare mumaspisi, mashizha, mazai evha, uye chili. Iine nzira yakanakisisa yekusimudzira kunaka kwezvokudya zvako uye inoshumira seyakanaka, uye ine utano kuwedzera pane chirongwa chako chekudya. .
Recipes With Kale
- Green Soup neYams uye Sage
- Kale uye White Bean Soup
- Kusvuta Turkey Kale uye Rice Bake
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Upper Sadle Rwizi, NJ: Prentice Hall, 2003: 618.
> Linus Pauling Institute. Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K