Kale wayejwayele ukuba yizinto eziluhlaza eziluhlaza okwakusetshenziselwa ukuhlobisa imishayo yesaladi. Ngokudabukisayo, yayisetshenziselwa nje izinsuku ezimbalwa bese ilahlwa. Ngisho ukuthi i-kale cishe yayiyinto enomsoco kunamanye ama-salad endala.
Namuhla, uzothola i-kale njengesithako esiyinhloko kuma-saladi nakwezitsha zangaphandle. Futhi ngesizathu esihle. I-Kale iyimithombo emihle kakhulu yamavithamini A, C no-K, nomthombo omuhle we-calcium, insimbi, i-magnesium, i-potassium ne-vitamin C ngenkathi iphansi e-sodium.
Kungaphansi kwama-khalori futhi-indebe eyodwa yama-kale eqoshiwe inama-khalori angu-34 kanye ne-gram engaphezu kweyodwa kwe-fibre.
I-Kale iqukethe namanani amaningi ama-phytochemicals. I-Lutein ne-zeaxanthin zihlobene ne-vitamin A futhi zingasiza ukunciphisa ingozi yakho yokukhula kwesifo se-cataract kanye ne-macular degeneration, futhi i-lutein ingasiza ekuvimbeleni i-atherosclerosis. Njengazo zonke imifino e-cruciferous, i-Kale iqukethe izinto ezimbi ezibizwa ngokuthi i- glucosinolates , ezinye zazo zingase zibe nezinzuzo zezempilo.
Izifundo eziningi zezifundo ziphakamisa ukuthi ukudla imifino ye-cruciferous kungasiza ekuvimbeleni ezinye izinhlobo zomdlavuza, nakuba imiphumela engapheli. Kunzima ukunquma ukuthi ukudla okukhethekile kuvimbela ngempela (noma kubangele) umdlavuza nezinye izifo ngoba kunezinto eziningi ezingase ziphazamise. Isibonelo, abantu abadla imifino eminingi ye-cruciferous nabo bangadla imifino eminingi ngokujwayelekile noma banakekele impilo.
Kodwa-ke, ukuhlolwa kwebhulegi kungasisiza siqonde ukuthi isifo sengculaza singabangela kanjani ekuvimbeleni umdlavuza.
I-sulfufane isetshenziselwa izinhlanganisela ezimbili ezitholakala emifinini ye-cruciferous ebizwa ngokuthi i-glucoraphanin (enye ye-glucosinolate ebabayo) ne-myrosinase, ekhishwa lapho i-kale noma iminye imifino ye-cruciferous ilungiselelwe futhi uma ihloliwe.
I-sulfufane inganciphisa ingozi yamanye amagciwane ngokususa ama-carcinogens (izinto ezibangela umdlavuza) nangokunyusa umsebenzi we- antioxidants . I-Sulphorane ingabuye ibe nomthelela oqondile emangqamuzaneni omdlavuza ngokwabo (okungenani, kusebenza ekufundeni kwebhubhu).
Ukukhetha nokulungiselela Kale
Uzothola i-kale esigabeni sokukhiqiza esitolo sakho sokudla. Bheka amaqabunga amnyama amaqabunga amaqabunga aphihliwe. Ungakwazi ukulifiphaza noma ukuligcina esiqandisini esitsheni esikumboziwe.
I-Kale ingakhonzwa eluhlaza, kepha ukupheka kunciphisa ubuhlungu futhi kubeka amaqabunga.
Ukuze ulungiselele, hlambulula i-kale bese ususa iziqu. Hlanganisa amaqabunga abe yimichilo bese usebenzisa ama saladi . I-Kale ingaqoshwa futhi ibilisiwe noma isetshenziswe noma isetshenziswe njengesithako esiphundu esinomsoco noma isobho. Ungenza futhi ama-chips ase-dehydrated noma aphekwe, okwenza ukudla okunesondlo okuphansi kwamakholori.
Imithombo:
Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. "Umuntu ozofunda izitshalo ze-cruciferous nomdlavuza we-prostate." I-Cancer Epidemiol Biomarkers Ngaphambi. 2003 Dec; 12 (12): 1403-9. http://cebp.aacrjournals.org/content/12/12/1403.long.
Herr I, Baachler MW. "Izidakamizwa ze-broccoli kanye neminye imifino e-cruciferous: izinkinga zokuvimbela nokwelashwa komdlavuza." I-Cancer Phatha uMhlaka 2010 Aug; 36 (5): 377-83. http://www.sciencedirect.com/science/article/pii/S0305737210000174.
Larsson SC, Haakansson N, Naaslund I, Bergkvist L, Wolk A. "Ukusetshenziswa kwezithelo nemifino ngokuphathelene nomngcipheko womdlavuza we-pancreatic: okuzofundwa." I-Cancer Epidemiol Biomarkers Ngaphambi. 2006 Feb; 15 (2): 301-5. http://cebp.aacrjournals.org/content/15/2/301.long.
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28. "Kale, eluhlaza." https://ndb.nal.usda.gov/ndb/foods/show/2983.
Voorrips LE, Goldbohm RA, van Poppel G, Sturmans F, Hermus RJ, van den Brandt PA. "Ukusetshenziswa kwemifino nezithelo nezingozi zomdlavuza wekolon kanye nomgogodla ekufundeni kweqembu elilandelayo: Isifundo seNetherlands Cohort on Diet and Cancer." Am J Epidemiol. 2000 Dec 1; 152 (11): 1081-92. http://aje.oxfordjournals.org/content/152/11/1081.long.