Chifukwa chiyaniKale ufaSuperfood?
Kale ndi membala wa banja la kabichi ndipo ndi masamba oponderezedwa. Zamasamba zina zopachikidwa zimaphatikizapo: kabichi, brosccoli, masamba a brusses, okonda, arugua, masamba, ndipo masamba ali osalala kapena otumphuka.
Chikho chimodzi cha riw kale (pafupifupi 67 grams) uli ndi michere yotsatirayi:
Vitamini a: 206% DV (kuchokera ku Beta-carotene)
Vitamini K: 684% DV
Vitamini C: 134% DV
Vitamini B6: 9% DV
Manganese: 26% DV
Kashamu: 9% DV
Mtovu: 10% DV
Potaziyamu: 9% DV
Magnesium: 6% DV
DV = Mtengo watsiku ndi tsiku, akulimbikitsidwa tsiku lililonse
Kuphatikiza apo, ilinso ndi vitamini B1 (thiamine), vitamini B2 (hirimoflavin), vitamini B3 (Niacin), chitsulo ndi phosphorous.
Kale ufandizochepa kwambiri zopatsa mphamvu, ndi zopatsa mphamvu 33, 6 magalamu a chakudya (2 magalamu omwe ndi fiber) ndi 3 magalamu a mapuloteni mu kapu imodzi yaiwisi imodzi. Ili ndi mafuta ochepa kwambiri, ndipo gawo lalikulu la mafuta ndi alpha-linolenic acid, mafuta onenepa a polyinsatuted acid.
Kutengera ndi deta pamwambapa, imatha kuwoneka kuti Kale amakwaniritsa za "zopatsa mphamvu zopatsa mphamvu" ndi "michere". Palibe zodabwitsa kuti imavala ngati "superVod".
Kodi mapindu aKale ufa?
1.Anti-oxidation ndi anting-ukalamba
Kile ufa ndi katswiri wazamankhwala! Mavitamini C omwe ali nawo mpaka amaposa masamba ambiri, omwe ndi 4,5 nthawi ya sipinachi! Vitamini C imathandiza kwambiri pakhungu la ku Collagen, lomwe lingatithandize kukhala ndi matupi akhungu ndi makhungu. Kuphatikiza apo, Kale alinso ndi vitamini A. Ma gr 100 aliwonse 100 amatha kukwaniritsa zosowa zathu za tsiku ndi tsiku za mavitamini A, zomwe zimathandiza kuti mukhale ndi malingaliro abwino. Ngakhale bwino kwambiri, Kale ali ndi ma antioxidants monga Beta-carotene, flavonoids ndi ma polyphenols, omwe amatha kusintha zovuta zaulere, ndikulimbana ndi kukalamba.
Mafupa olemera kapena kupewa kudzimbidwa
Malinga ndi thanzi la mafupa,kale ufaamachitanso bwino. Muli ndi calcium ndi vitamini D. Zosakaniza ziwirizi zimagwirira ntchito limodzi kuti zilimbikitse kwambiri mayala ndi kugwiritsa ntchito calcium, pewani ma calcium, kupewa mafupa, ndikupangitsa mafupa athu kukhala olimba. Kuphatikiza apo, zakudya zomwe zili mu Kile ufa zimakhalanso wolemera kwambiri, zomwe zimatha kulimbikitsa bwino kwambiri postroincastilstication, thandizirani kutetezedwa, ndikuletsa kudzimbidwa. Anthu amakono ali ndi zovuta zambiri, ndipo a Kale ufa ndi mankhwala achilengedwe!
3.Protecticc Health
Mphamvu ya chitetezo cha Kale paumunthu wa mtima sangathe kunyalanyazidwa. Muli vitamini k, yomwe imatha kuchepetsa zolesterol zomwe zili m'magazi ndikuchepetsa chiopsezo cha arteriosclerosis. Vitamini k amathanso kulimbikitsanso kuti duwa limakhala ndi thanzi komanso kuchepetsa mwayi wa zotupa. Zochulukirapo, ufa wa Kale ndi wolemera mu omega-3 mafuta acids, omwe ndi michere yomwe ndi yopindulitsa kwambiri kwa mtima. Imatha kutsika magawo a Triglyceride, kuchepetsa mapangidwe a Plajeni ku Arterrioscisis, ndikuteteza mtima matendawa. Palinso ma antioxidants monga ma carvootoids ndi flavonoids, omwe amatha kusokoneza ma radicals aulere, kuchepetsa kuwonongeka kwa mitsempha yamagazi chifukwa cha kupsinjika kwa oxida, ndikuletsa kupezeka kwa matenda osachiritsika.
4.Kale amathandizira kuteteza maso anu
Chimodzi mwazomwe zimabweretsa ukalamba ndizosadabwitsa. Mwamwayi, pali michere yambiri m'zakudya zomwe zingathandize kuti izi zisachitike. Awiri mwa zosakaniza zazikulu ndi Lutuin ndi Zeaxankhithin, omwe ndi antioxaxid antioxidants omwe amapezeka pamiyeso yambiri ndi zakudya zina. Kafukufuku ambiri asonyeza kuti anthu omwe amadya lutein ndi Zeaxanjanthin ali ndi chiopsezo chochepa kwambiri cha kusinthika kwa macular komanso matenda, matenda awiri amaso kwambiri.
5.Kale amathandizira ndi kuwonda
Chifukwa cha calorie yotsika komanso madzi ambirikale ufaali ndi mphamvu zochepa kwambiri. Kwa chakudya chomwecho, Kale ali ndi zopatsa mphamvu kwambiri kuposa zakudya zina. Chifukwa chake, kukonzanso zakudya zina ndi Kale kungawonjezere mateyo, muchepetse kudya, ndikuthandizira kuchepa. Kale alinso ndi mapuloteni ochepa ndi fiber, yomwe ndi michere yofunikira kwambiri panthawi yochepa thupi. Mapuloteni amathandizanso kukhala ndi matenda ofunikira, ndipo fiber imathandizira kulimbitsa matumbo kugwira ntchito komanso kupewa kudzimbidwa.
Kupatsa kwatsopano kwa oemKale ufa
Post Nthawi: Nov-26-2024
