Ama-calories nezinzuzo zezempilo ze-Kale
Kale uyilungu lomndeni weklabishi ( Brassica ) wemifino. Kubhekwa njengenye yezinto zokudla ezinomsoco kakhulu ngekhalori ngalinye futhi liye labizwa ngokuthi i- superfood . Nakuba kungadliwa okuluhlaza, kuvame ukuqhutshwa, kuphekwa, kubilisiwe noma kuhlungwe ngamanzi kalamula.
Kunezinhlobo eziningi ze-kale kanti, nakuba iningi liluhlaza, kunezinhlobo ezibomvu nezibomvu.
Ezinye zezinhlobo ezivamile kakhulu ze-kale zokusetshenziswa zihlanganisa: i-curly kale, i-kalenamnam kale, ne-dinosaur (i-Tuscan) kale. Ukuhlukahluka ngalunye kuhlukile ekuthunjweni, ukunambitha, nokubukeka. I-Curly kale ivame ukukhanya okwesibhakabhaka emakhazeni ngamaqabunga aphehliwe futhi ine-flavour ekhukhuni, enomunyu, e-peppery. I-Ornamental kale, ngokuvamile ebizwa ngokuthi yi-savoy savoy, ingaba yilabo abaluhlaza, abamhlophe noma abomvu. It has flavor more mellow. I-Dinosaur i-kale ine-ukunambitheka okumnandi nokuthungwa okwedlula kakhudlwana bese kunama-curly kale futhi ngokuvamile kuyumbala ohlaza okwesibhakabhaka.
I-Kale ivame ukutholakala unyaka wonke kanye nenkathi yayo enkulu phakathi nezinyanga zasebusika.
| I-Kale Nutrition Facts | |
|---|---|
| Ukukhishwa komkhamo 1 inkomishi, eqoshiwe ephekwe ngamanoni (67 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 33 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 29mg | 1% |
| Potassium 328.97mg | 9% |
| Ama-carbohydrate 7g | 2% |
| I-Fiber Diet 1g | 4% |
| Ama-Sugar 0g | |
| Amaprotheni 2g | |
| I-Vitamin A 206% · I-Vitamin C 134% | |
| I-calcium 9% · Iron 6% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 I-Kale iyimifino engekho-starchy enomsoco kakhulu engaphansi kwama-calories ne-carbohydrate. Ingqikithi eyodwa yama-cook okuphekwe iqukethe ama-calories angu-33 kuphela no-7 g we-carbohydrate. Enye indebe ye-kale eluhlaza iqukethe ama-calories angu-8 kanye ne-1.4 g we-carbohydrate. | |
Izinzuzo zezempilo ze Kale
Kale iyimifino eluhlaza okwesibhakabhaka ephethe i-punch enkulu yokudla. Ngokwesibonelo, umthombo omuhle kakhulu we-fiber. Ucwaningo luye lwabonisa ukuthi labo bantu abadla ukudla okuphezulu kwe-fibre (izidingo zansukuzonke ziyi-25-38g / usuku) zivame ukuba nesisindo esinempilo futhi zibe nengozi encane yesifo senhliziyo namanye amagciwane.
I-Kale iphinde ibe umthombo omuhle kakhulu we-vitamin K (1 indebe yama-odwe ngaphambilini ephekiwe inezikhathi ezingaphezu kwesishiyagalombili okudingekayo kwansuku zonke!), Okubalulekile ekutheni impilo ye-bone kanye negazi lokugcoba. Uma ungumuntu othatha igazi elincane, kubalulekile ukuba uhambisane nokudla kwakho kwe-vitamin K.
I-Kale nayo igcwele i-vitamin A (indebe efanayo yama-kale inezidingo ezimbili zansukuzonke), i-beta-carotene nezinye i-carotenoids, i-lutein, i-zeaxanthin. Iphinde isebenze amaphesenti angu-100 ezidingo zansuku zonke ze-vitamin C kwelinye ikhobe eliphekwe. Lokhu kwenza kube yimifino enhle yokudla impilo ye-eye, ukukhukhulwa kwegciwane lesandulela ngculazi nokulwa nokuguga.
I-Kale imthombo yemifino ye-calcium, okwenza kube nemifino enhle kakhulu ezinhlelweni zokudla zemifino nezokudla.
I-Kale nayo imthombo omuhle kakhulu we-manganese, nomthombo omuhle we-vitamin B6, i-potassium, neyethusi.
Ngaphezu kwalokho, i-kale ingenye yemifino ephoqelekile, eye yaboniswa ukuthi inezindawo zokulwa nomdlavuza.
Imibuzo Ejwayelekile Nge-Kale
Ingabe ama-frozen ama-albhamu afana nokuhle?
I-Fresh kale ingesabisa ngezinye izikhathi, ngoba amaqabunga ayo amakhulu, ama-curly, ama-fibrous angabamba udoti, okwenze kube inselele ukuhlanza nokusika. Uma ungasetshenziselwa ukwenza, ngeke ukwazi ukuthi ukwenze ngani.
Esikhundleni salokho, ungakwazi ukuthenga i-kale eseyilondoloziwe futhi iyakunqunywa (lokhu kuhle ukwenza ama-chip chips noma okulula ukuwasebenzisa ukuze ushaye noma uphonsa isobho, ama-stews, noma isilili) noma uthenge i-frozen, i-kale eqoshiwe. Izikhathi eziningi, ukuthenga imifino efriziwe kuhle kakhulu, uma kungcono, kunokuthenga okusha ngoba imifino ikhethwa ekutheni inhlanhla yabo igcine igcina amavithamini namaminerali amaningi.
Yiziphi izinhlobo eziningi ze-Kale ezona ezinempilo kakhulu?
Yonke i-kale iphilile, ngakho-ke kunzima ukukala ukuthi yiluphi uhlobo olungabhekwa njengelona oluhle kakhulu. Uhlobo ngalunye luqukethe amavithamini, amaminerali, nama-antioxidants.
Izinhlobo ezimhlophe ziqukethe i-anthocyanins futhi, ehlanganiswe nokuthuthukisa impilo ye-heart.
Qaphela ukuthi abanye ochwepheshe basikisela ukuqhuma i-steaming ukuze ukwandise imiphumela ye-cholesterol ehlisa imiphumela ngoba izingxenye ezihlobene ne-fibre e-Kale zenza umsebenzi ongcono wokubopha kanye ne-bile acids endleleni yakho yokugaya uma isuke ishuntshiwe.
Ukuthatha nokugcina Kale
Ukuthenga ngaphambilini, okuphelele, efriziwe, noma ehlanzwa, eqoshiwe, futhi ehlanganisiwe. Bheka i-kale leyo ekhanda, enemibala eluhlaza okwesibhakabhaka. Gwema i-kale epholile noma ephoqelekile.
Ungagcina i-kale engxenyeni ebanda kakhulu yesiqandisini sakho izinsuku ezimbalwa. Ukuvimbela ukuphoqa, ukubeka isikhala epulasitiki kuqala bese uyivala ngokukhululekile. Uma ungakwazi ukuyisebenzisa ezinsukwini ezimbalwa, ungayipheka-ubilise noma isobho, bese uyibuyisela esiqandisini esiphekwe. Yenza mahhala uma ungahle uhlele ukuyisebenzisa okwesikhashana, izogcina efrijini cishe inyanga noma ezimbili.
Ukuze ugeze u-fresh fresh, uwubeke esitsheni samanzi abandayo. Ungalutholi isitsha bese uphinda kuze kube yilapho konke ukungcola kukhishwa kusuka emaqabunga.
Izindlela Ezempilo Zokulungiselela I-Kale
I-Kale ine-flavour ebabayo kanye nama-pair kanye nezinhlobo ezicebile, ezinomdla, ezifana nengulube. Ingafakwa ngogesi, i-sauteed, ibilisiwe, noma iqoshiwe iphinde isetshenziswe ngama-salads aluhlaza. Ukuze uthole enye i-chip enempilo, zama ukubhaka amaqabunga ase-kale ukuze uwaphendule ngama-chips ase-crispy. Ungasebenzisa futhi i-kale ku-soups, ama-stews, amaqanda amaqanda kanye ne-chili. Inendlela enhle yokuthuthukisa ukunambitheka kokudla kwakho futhi isebenza njengenhliziyo enhle, futhi enempilo kuhlelo lwakho lokudla. .
Ukupheka Nge-Kale
- I-Soup Green nge-Yams no-Sage
- I-Kale ne White Bean Soup
- Ukubhema eTurkey Kale ne-Rice Bake
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 618.
> I-Linus Pauling Institute. I-Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K