Zakudya zabwino - kale

Zamkati

• Msuzi Wamasamba a Chicken ndi Kale

Kale ndi masamba obiriwira, obiriwira (nthawi zina ndi ofiirira). Lodzaza ndi michere ndi kununkhira. Kale ndi wa banja limodzi monga broccoli, masamba a collard, kabichi, ndi kolifulawa. Masamba onsewa ali ndi mavitamini ndi michere yambiri.

Kale yatchuka ngati imodzi mwamasamba obiriwira kwambiri komanso okoma kwambiri omwe mungadye. Kukoma kwake kosangalatsa kumatha kusangalatsidwa m'njira zambiri.

N'CHIFUKWA ZIMENE ZILI ZABWINO KWA INU

Kale ili ndi mavitamini ndi michere yambiri, kuphatikiza:

• Vitamini A.
• Vitamini C
• Vitamini K

Ngati mumamwa mankhwala ochepetsa magazi (monga anticoagulant kapena antiplatelet drug), mungafunikire kuchepetsa zakudya za vitamini K. Vitamini K akhoza kukhudza momwe mankhwalawa amagwirira ntchito.

Kale ndi yolemera, calcium, potaziyamu, ndipo imakhala ndi michere yambiri yothandizira kuti matumbo anu azitha kuyenda nthawi zonse. Kale imakhala ndi ma antioxidants omwe amathandiza kupewa kuwonongeka kwa khungu ndipo amathanso kuthandizira kuteteza khansa.

Muthanso kudalira kale ndi michere yake kuti muthandizire kuthandizira thanzi la maso anu, chitetezo chamthupi, ndi mtima.

Kale ikudzaza komanso mafuta ochepa. Chifukwa chake kudya kumatha kukuthandizani kuti mukhale wathanzi. Makapu awiri (500 milliliters, mL) yaiwisi kale amakhala ndi pafupifupi 1 gramu (g) ​​iliyonse ya fiber ndi mapuloteni a ma calories 16 okha.

MMENE ZIMAKONZEDEREDWE

Kale itha kukonzekera m'njira zingapo zosavuta.

• Idyani yaiwisi. Koma onetsetsani kuti mwatsuka kaye. Onjezani mandimu pang'ono kapena mavalidwe, ndipo mwina nyama zina kuti mupange saladi. Pakani madzi a mandimu kapena kuvala m'masamba kenako muwalole kuti afune pang'ono asanatumikire.
• Onjezerani ku smoothie. Chotsani pang'ono, sambani, ndipo onjezerani ku smoothie yotsatira ya zipatso, ndiwo zamasamba, ndi yogurt.
• Onjezerani ku supu, kusonkhezera batala, kapena mbale za pasitala. Mutha kuwonjezera gulu pafupifupi chakudya chilichonse chophika.
• Chitani nthunzi m'madzi. Onjezerani mchere pang'ono ndi tsabola, kapena zonunkhira zina monga tsabola wofiira.
• Sauté izo pamwamba pa chitofu ndi adyo ndi maolivi. Onjezani nkhuku, bowa, kapena nyemba kuti mudye bwino.
• Kuwotcha mu uvuni wazakudya zokoma za kale. Dulani zidutswa zakale komanso zotsuka kale ndi mafuta, mchere, ndi tsabola pogwiritsa ntchito manja anu. Konzani m'magawo amodzi poto wowotcha. Kuwotcha mu uvuni pa 275 ° F (135 ° C) kwa mphindi pafupifupi 20 kapena kupitilira apo, koma osati bulauni.

Nthawi zambiri, ana amatenga ndiwo zamasamba zosaphika m'malo mophika. Chifukwa chake yesani yaiwisi kale. Kuwonjezera kale ku smoothies kungakuthandizeninso kuti ana azidya zamasamba awo.

KUMENE MUNGAPEZE KALE

Kale imapezeka mgawo lazogulitsira chaka chonse. Mudzaupeza pafupi ndi broccoli ndi nyama zina zobiriwira zobiriwira. Ikhoza kubwera m'magulu a masamba olimba, masamba a ana, kapena mphukira. Masamba amatha kukhala osalala kapena opindika. Pewani kale lomwe limafota kapena chikasu. Kale ikhala yatsopano m'firiji masiku asanu kapena asanu ndi awiri.

KUKHUDZITSA

Pali maphikidwe ambiri okoma omwe mungapange ndi kale. Nayi yoyesera.

Msuzi Wamasamba a Chicken ndi Kale

Zosakaniza

• Masipuni awiri (10 mL) mafuta a masamba
• Gawo la kapu (120 mL) anyezi (odulidwa)
• Karoti theka (odulidwa)
• Supuni imodzi (5 mL) thyme (nthaka)
• Ma clove awiri adyo (minced)
• Makapu awiri (480 mL) madzi kapena msuzi wa nkhuku
• Zitatu-zinayi za chikho (180 mL) tomato (diced)
• Nkhuku imodzi (240 mL) nkhuku; yophika, yosenda khungu, komanso yamiyendo
• Gawo la chikho (120 mL) mpunga wofiirira kapena woyera (wophika)
• Chikho chimodzi (240 mL) kale (chodulidwa)

Malangizo

1. Thirani mafuta mu poto wapakati wa msuzi. Onjezani anyezi ndi karoti. Sungani mpaka masamba ali ofewa - pafupi mphindi 5 mpaka 8.
2. Onjezani thyme ndi adyo. Saute kwa mphindi imodzi yokha.
3. Onjezerani madzi kapena msuzi, tomato, mpunga wophika, nkhuku ndi kale.
4. Simmer kwa mphindi 5 mpaka 10.

Gwero Zakudya zabwino.gov

Zakudya zabwino - borecole; Zakudya zopatsa thanzi - kale; Kuonda - kale; Zakudya zabwino - kale; Ubwino - kale

Marchand LR, Stewart JA. Khansa ya m'mawere. Mu: Rakel D, mkonzi. Mankhwala Ophatikiza. Wolemba 4. Philadelphia, PA: Elsevier; 2018: mutu 78.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. wachisanu ndi chinayi. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa mu Disembala 2020. Idapezeka pa Januware 25, 2021.

• Zakudya zabwino