6 Zinthu Simukudziwa Kale

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Chikondi chathu cha kale sichobisika. Koma ngakhale ndiwo ndiwo zotentha kwambiri pamalopo, zikhalidwe zake zathanzi zambiri sizimadziwika kwa anthu onse.

Nazi zifukwa zisanu zochirikizidwa ndi data chifukwa chake kufinya kwanu kobiriwira kungathe (ndipo kuyenera) kukhala pano - ndi mfundo imodzi yofunika kukumbukira:

1. Lili ndi vitamini C wambiri kuposa lalanje. Chikho chimodzi cha kale chodulidwa chimakhala ndi 134% ya mavitamini C omwe mumalandira tsiku lililonse, pomwe zipatso zamalalanje zimakhala ndi 113% ya C yofunikira tsiku lililonse. Izi ndizofunikira kwambiri chifukwa kapu ya kakale imalemera magalamu 67 okha, pomwe lalanje lapakati limalemera magalamu 131. Mwanjira ina? Gram ya gramu, kale imakhala ndi vitamini C kawiri kuposa lalanje.

2. Ndi ... onenepa (mwa njira yabwino!). Sitimaganiza za masamba athu ngati magwero amafuta abwino. Koma kale ndi gwero lalikulu la alpha-linoleic acid (ALA), womwe ndi mtundu wa omega-3 fatty acid womwe ndi wofunikira pa thanzi laubongo, umachepetsa chiopsezo cha matenda a shuga amtundu wa 2, komanso umayambitsa thanzi la mtima. Chikho chilichonse chili ndi 121mg ya ALA, malinga ndi buku la Drew Ramsey 50 Shades of Kale.

3. Akhoza kukhala mfumukazi ya vitamini A. Kale ali ndi 133% ya mavitamini A ofunikira tsiku lililonse kuposa masamba ena aliwonse obiriwira.

4. Kale ngakhale amamenya mkaka mu dipatimenti ya calcium. Ndizofunikira kudziwa kuti kale ili ndi 150mg ya calcium pa magalamu 100, pomwe mkaka uli ndi 125mg.

5. Ndi bwino kukhala ndi bwenzi. Kale ali ndi phytonutrients yambiri, monga quercetin, yomwe imathandiza kuthana ndi kutupa ndi kuteteza mapangidwe a mitsempha ya mitsempha, ndi sulforaphane, mankhwala olimbana ndi khansa. Koma mankhwala ake ambiri opititsa patsogolo thanzi amakhala osavuta mukamadya zinthuzo limodzi ndi chakudya china. Phatikizani kale ndi mafuta monga avocado, maolivi, kapena ngakhale parmesan kuti mafuta osungunuka a carotenoids azikhala ndi thupi. Ndipo asidi wochokera ku mandimu amathandizanso kuti chitsulo cha kale chisapezekenso.

6. Masamba obiriwira amatha kukhala 'odetsedwa.' Malinga ndi bungwe la Environmental Working Group, kale ndi imodzi mwa mbewu zomwe zikuyembekezeka kukhala ndi mankhwala otsalira. Bungwe limalimbikitsa kusankha organic kale (kapena kukulitsa nokha!).

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