Mapindu 10 A Zaumoyo a Kale

Zamkati

• 1. Kale Ndi Chimodzi mwa Zakudya Zakudya Zamtundu Wambiri pa Planet
• 2. Kale Yadzaza Ndi Ma Antioxidants Amphamvu Monga Quercetin ndi Kaempferol
• 3. Ndi Gwero Labwino La Vitamini C
• 4. Kale Ingathandize Kuchepetsa Cholesterol, Yemwe Angachepetse Kuopsa Kwa Matenda a Mtima
• 5. Kale Ndi Chimodzi Mwazinthu Zabwino Kwambiri Padziko Lonse za Vitamini K
• 6. Pali Zinthu Zambiri Zolimbana ndi Khansa ku Kale
• 7. Kale Yapamwamba Kwambiri ku Beta-Carotene
• 8. Kale Ndi Gwero Labwino La Mchere Chimene Anthu Ambiri Sakhala Okwanira Nacho
• 9. Kale Yapamwamba ku Lutein ndi Zeaxanthin, Zakudya Zamphamvu Zamphamvu Zomwe Zimateteza Maso
• 10. Kale Ayenera Kukuthandiza Kuchepetsa Kunenepa
• Mfundo Yofunika Kwambiri

Mwa masamba onse athanzi, kale ndi mfumu.

Ndi chimodzi mwazakudya zabwino kwambiri komanso zopatsa thanzi.

Kale imadzaza ndi mitundu yonse yazinthu zopindulitsa, zina zomwe zimakhala ndi mphamvu zamankhwala.

Nazi zabwino khumi zaumoyo wakale zomwe zimathandizidwa ndi sayansi.

1. Kale Ndi Chimodzi mwa Zakudya Zakudya Zamtundu Wambiri pa Planet

Kale ndi masamba odziwika komanso membala wa banja la kabichi.

Ndi masamba obiriwira ngati kabichi, broccoli, kolifulawa, masamba obiriwira ndi masamba a Brussels.

Pali mitundu yambiri yakale. Masamba amatha kukhala obiriwira kapena ofiira, ndipo amatha kukhala osalala kapena opindika.

Mtundu wambiri wakale umatchedwa curly kale kapena Scots kale, womwe uli ndi masamba obiriwira komanso opindika komanso tsinde lolimba, lolimba.

Chikho chimodzi cha kale yaiwisi (pafupifupi magalamu 67 kapena ma ounza 2.4) muli (1):

• Vitamini A: 206% ya DV (kuchokera ku beta-carotene)
• Vitamini K: 684% ya DV
• Vitamini C: 134% ya DV
• Vitamini B6: 9% ya DV
• Manganese: 26% ya DV
• Calcium: 9% ya DV
• Mkuwa: 10% ya DV
• Potaziyamu: 9% ya DV
• Mankhwala enaake a: 6% ya DV
• Mulinso 3% kapena kuposa DV ya vitamini B1 (thiamin), vitamini B2 (riboflavin), vitamini B3 (niacin), iron ndi phosphorous

Izi zikubwera ndi mafuta okwana 33, magalamu 6 a carbs (2 omwe ndi fiber) ndi 3 magalamu a mapuloteni.

Kale imakhala ndi mafuta ochepa kwambiri, koma gawo lalikulu la mafuta mmenemo ndi omega-3 fatty acid wotchedwa alpha linolenic-acid.

Popeza mafuta ake ndi otsika kwambiri, kale ndi amodzi mwa zakudya zopatsa thanzi kwambiri. Kudya kale kale ndi njira yabwino kwambiri yowonjezeretsa zakudya zomwe mumadya.

Kale imakhala ndi michere yambiri komanso mafuta ochepa, zomwe zimapangitsa kuti ikhale chakudya chambiri kwambiri padziko lapansi.

2. Kale Yadzaza Ndi Ma Antioxidants Amphamvu Monga Quercetin ndi Kaempferol

Kale, monga masamba ena obiriwira, amakhala ndi ma antioxidants ambiri.

Izi zimaphatikizapo beta-carotene ndi vitamini C, komanso flavonoids osiyanasiyana ndi polyphenols ().

Antioxidants ndi zinthu zomwe zimathandiza kuthana ndi kuwonongeka kwa okosijeni ndi zopitilira muyeso mthupi ().

Kuwonongeka kwa okosijeni kumakhulupirira kuti ndi komwe kumayambitsa zoyambitsa ukalamba ndi matenda ambiri, kuphatikiza khansa (4).

Koma zinthu zambiri zomwe zimapezeka kuti ndi antioxidants zilinso ndi ntchito zina zofunika.

Izi zimaphatikizapo flavonoids quercetin ndi kaempferol, zomwe zimapezeka zambiri kale ().

Zinthu izi zaphunziridwa bwino mumachubu zoyesera ndi nyama.

Amakhala ndi zoteteza mtima, kuthamanga kwa magazi, anti-inflammatory, anti-virus, anti-depressant komanso anti-cancer, kungotchulapo zochepa (,,).

Ma antioxidants ambiri amphamvu amapezeka kale, kuphatikiza quercetin ndi kaempferol, zomwe zimapindulitsa paumoyo.

3. Ndi Gwero Labwino La Vitamini C

Vitamini C ndi antioxidant wosungunuka ndi madzi wofunikira womwe umagwira ntchito zambiri zofunika m'maselo amthupi.

Mwachitsanzo, ndikofunikira kuti kaphatikizidwe ka collagen, zomanga thupi zomanga thupi kwambiri.

Kale ndi vitamini C wokwera kwambiri kuposa masamba ena ambiri, okhala ndi nthawi pafupifupi 4.5 kuposa sipinachi (9).

Chowonadi ndi chakuti, kale ndi imodzi mwazinthu zabwino kwambiri padziko lonse lapansi za vitamini C. Chikho cha kale yaiwisi chimakhala ndi vitamini C wochuluka kuposa lalanje lonse (10).

Kale ali ndi vitamini C wambiri, antioxidant yomwe imakhala ndi maudindo ambiri mthupi. Chikho chimodzi cha kale yaiwisi chimakhala ndi vitamini C wambiri kuposa lalanje.

4. Kale Ingathandize Kuchepetsa Cholesterol, Yemwe Angachepetse Kuopsa Kwa Matenda a Mtima

Cholesterol imagwira ntchito zambiri m'thupi.

Mwachitsanzo, amagwiritsidwa ntchito kupanga bile acid, zomwe ndi zinthu zomwe zimathandiza thupi kugaya mafuta.

Chiwindi chimasandutsa cholesterol kukhala bile acid, omwe amatulutsidwa m'thupi lanu mukamadya mafuta.

Mafuta onse atayamwa ndipo ma bile acid atakwaniritsa cholinga chawo, amabwezeretsedwanso m'magazi ndipo amagwiritsidwanso ntchito.

Zinthu zotchedwa bile acid sequestrants zimatha kumangiriza bile acid m'thupi komanso kuzilepheretsa kuti zibwezeretsedwe. Izi zimachepetsa cholesterol yonse mthupi.

Kale imakhala ndi mankhwala a bile acid, omwe amachepetsa cholesterol. Izi zitha kubweretsa kuchepa kwa matenda amtima pakapita nthawi (11).

Kafukufuku wina adapeza kuti kumwa madzi akale tsiku lililonse kwa masabata a 12 kumawonjezera cholesterol ya HDL ("yabwino") ndi 27% ndikutsitsa milingo ya LDL ndi 10%, komanso ikuthandizira antioxidant (12).

Malinga ndi kafukufuku wina, kutentha kale kumawonjezera kuchuluka kwa asidi acid. Kale lotentha kwenikweni ndi 43% yamphamvu ngati cholestyramine, mankhwala ochepetsa mafuta m'thupi omwe amagwiranso ntchito chimodzimodzi (13).

Kale imakhala ndi zinthu zomwe zimamanga bile acid komanso kutsika kwa cholesterol mthupi. Kale lotentha limagwira ntchito makamaka.

5. Kale Ndi Chimodzi Mwazinthu Zabwino Kwambiri Padziko Lonse za Vitamini K

Vitamini K ndi michere yofunika.

Ndizofunikira kwambiri potseka magazi, ndipo amachita izi mwa "kuyambitsa" mapuloteni ena ndikuwapatsa kuthekera kolumikiza calcium.

Mankhwala odziwika bwino a anticoagulant Warfarin kwenikweni amagwira ntchito poletsa kugwira ntchito kwa vitamini.

Kale ndi imodzi mwazinthu zabwino kwambiri padziko lonse lapansi za vitamini K, yomwe ili ndi chikho chimodzi chosaphika chomwe chili ndi pafupifupi kasanu ndi kawiri kuchuluka komwe kumalimbikitsidwa tsiku lililonse.

Mtundu wa vitamini K mu kale ndi K1, womwe ndi wosiyana ndi vitamini K2. K2 imapezeka mu zakudya zopangidwa ndi soya komanso zinthu zina zanyama. Zimathandiza kupewa matenda a mtima ndi kufooka kwa mafupa (14).

Vitamini K ndi michere yofunikira yomwe imakhudzana ndi magazi. Chikho chimodzi cha kale chili ndi nthawi 7 RDA ya vitamini K.

6. Pali Zinthu Zambiri Zolimbana ndi Khansa ku Kale

Khansa ndi matenda owopsa omwe amadziwika ndi kukula kosalamulirika kwa maselo.

Kale imadzaza ndi mankhwala omwe amakhulupirira kuti amateteza khansa.

Chimodzi mwazinthuzi ndi sulforaphane, chinthu chomwe chawonetsedwa kuti chithandiza kuthana ndi kapangidwe ka khansa pamlingo wamankhwala (15,,, 18).

Mulinso indole-3-carbinol, chinthu china chomwe amakhulupirira kuti chimathandiza kupewa khansa ().

Kafukufuku wasonyeza kuti masamba a cruciferous (kuphatikiza kale) atha kuchepetsa ngozi ya khansa zingapo, ngakhale umboni wa anthu ndiosakanikirana (,).

Kale imakhala ndi zinthu zomwe zawonetsedwa kuti zimathandiza kuthana ndi khansa m'mayeso oyesera ndi nyama, koma umboni waumunthu ndiwosakanikirana.

7. Kale Yapamwamba Kwambiri ku Beta-Carotene

Kale amatchedwa kuti ali ndi vitamini A wambiri, koma izi sizolondola kwenikweni.

Alidi ndi beta-carotene, antioxidant yomwe thupi limatha khalani vitamini A ().

Pachifukwa ichi, kale ikhoza kukhala njira yothandiza kukulitsa thupi lanu mavitamini ofunikirawa ().

Kale ndi beta-carotene kwambiri, antioxidant yomwe thupi lingasanduke vitamini A.

8. Kale Ndi Gwero Labwino La Mchere Chimene Anthu Ambiri Sakhala Okwanira Nacho

Kale ili ndi mchere wambiri, womwe anthu ambiri amasowa.

Ndi kasupe wabwino wopangidwa ndi calcium, michere yomwe ndiyofunika kwambiri pakulimbitsa mafupa ndipo imagwira ntchito zosiyanasiyana zama cell.

Komanso ndi gwero labwino la magnesium, mchere wofunikira kwambiri womwe anthu ambiri samapeza wokwanira. Kudya magnesium yambiri kungateteze ku matenda amtundu wa 2 komanso matenda amtima (24).

Kale mulinso potaziyamu wambiri, mchere womwe umathandizira kukhalabe ndi ma gradients amagetsi m'maselo amthupi. Kudya potaziyamu wokwanira kumalumikizidwa ndi kuchepa kwa magazi komanso chiopsezo chochepa cha matenda amtima ().

Ubwino umodzi womwe kale umakhala ndi masamba obiriwira ngati sipinachi ndikuti imakhala ndi oxalate yochepa, chinthu chomwe chimapezeka muzomera zina chomwe chingalepheretse mchere kuyamwa (26).

Maminiti ambiri ofunikira amapezeka kale, ena mwa iwo nthawi zambiri amasowa zakudya zamakono. Izi zimaphatikizapo calcium, potaziyamu ndi magnesium.

9. Kale Yapamwamba ku Lutein ndi Zeaxanthin, Zakudya Zamphamvu Zamphamvu Zomwe Zimateteza Maso

Chimodzi mwazomwe zimachitika chifukwa cha ukalamba ndikuti masomphenya amawonjezeka.

Mwamwayi, pali zakudya zingapo zomwe zingathandize kupewa izi.

Zina mwazikuluzikulu ndi lutein ndi zeaxanthin, carotenoid antioxidants omwe amapezeka kwambiri kale komanso zakudya zina.

Kafukufuku wochuluka wasonyeza kuti anthu omwe amadya lutein ndi zeaxanthin okwanira amakhala ndi chiopsezo chotsika kwambiri cha macular kufooka kwa khungu ndi ng'ala, matenda awiri amaso omwe amapezeka kwambiri,,

Kale imakhala ndi lutein ndi zeaxanthin, michere yomwe yalumikizidwa ndi chiopsezo chocheperachepera cha macular kufooka kwa khungu.

10. Kale Ayenera Kukuthandiza Kuchepetsa Kunenepa

Kale ili ndi zinthu zingapo zomwe zimapangitsa kuti chakudya chizikhala chocheperako thupi.

Ndizochepa kwambiri koma zimaperekabe zochuluka zomwe ziyenera kukuthandizani kuti mukhale okhutira.

Chifukwa cha kuchepa kwa kalori komanso madzi ambiri, kale amakhala ndi mphamvu zochepa. Kudya zakudya zambiri zopanda mphamvu zochepa kwawonetsedwa kuti kumathandizira kuchepetsa thupi m'maphunziro ambiri (,).

Kale mulinso mapuloteni ochepa komanso fiber. Izi ndi michere iwiri yofunika kwambiri pakuchepetsa thupi.

Ngakhale palibe kafukufuku amene amayesa kuyesedwa kwakanthawi kale pakuchepetsa thupi, ndizomveka kuti zitha kukhala zowonjezerapo ku zakudya zolemetsa.

Monga chakudya chamafuta ochepa, chopatsa kalori wambiri, kale imathandizira kwambiri pakudya zakudya zolemetsa.

Mfundo Yofunika Kwambiri

Mwamwayi, kuwonjezera kale pa zakudya zanu ndikosavuta. Mutha kungowonjezera pa masaladi anu kapena kuwagwiritsa ntchito m'maphikidwe.

Chotupitsa chotchuka ndi tchipisi takale, komwe mumathira mafuta azitona kapena mafuta a avocado pa kale lanu, kuthirako mchere kenako ndikuphika uvuni mpaka wouma.

Amakoma zokoma kwambiri ndipo amapanga chotupitsa chopatsa thanzi.

Anthu ambiri amawonjezeranso kale ma smoothies awo kuti apititse patsogolo thanzi lawo.

Kumapeto kwa tsikuli, kale ndi imodzi mwazakudya zabwino kwambiri komanso zopatsa thanzi padziko lapansi.

Ngati mukufuna kuwonjezera kwambiri kuchuluka kwa michere yomwe mumadya, lingalirani kukweza kale.