Kodi Mungathe Kudya Raw Kale, Ndipo Kodi Muyenera Kudya?

Zamkati

• Wapamwamba kwambiri
• Kuphika kumakhudza thanzi
• Kale yaiwisi ikhoza kukhala yayikulu mu goitrin
• Mfundo yofunika

Kawirikawiri amatchedwa zakudya zabwino kwambiri, kale ndi imodzi mwazakudya zabwino kwambiri komanso zopatsa thanzi kwambiri zomwe mungadye.

Mbewu yobiriwira imabwera mumitundu, mawonekedwe, ndi mawonekedwe osiyanasiyana. Nthawi zambiri amadyedwa osaphika m'masaladi ndi ma smoothies koma amathanso kusangalala ndi steamed, sautéed, kuphika, kapena kuphika.

Pamodzi ndi masamba a broccoli ndi a Brussels, kale ndi masamba obiriwira omwe amapereka zabwino zambiri pazaumoyo.

Komabe, yaiwisi kale imakhalanso ndi gulu lotchedwa goitrin, lomwe lingakhudze chithokomiro.

Nkhaniyi ikuwunika ngati kale yaiwisi ndiyabwino kudya.

Wapamwamba kwambiri

Kale ndi chakudya chokhala ndi michere yambiri, popeza ili ndi ma calories ochepa komanso imakhala ndi mavitamini, michere yambiri, komanso ma antioxidants.

Mwachitsanzo, 1 chikho (21 magalamu) a kale yaiwisi amakhala ndi ma calories 7 okha koma ndi gwero labwino kwambiri la mavitamini A, C, ndi K. Ndi gwero labwino la manganese, calcium, mkuwa, potaziyamu, magnesium, ndi mavitamini angapo a B ().

Zomera izi ndizodzaza ndi ma antioxidants. Mamolekyu amenewa amathandiza kuthana ndi kuwonongeka kwa okosijeni komwe kumayambitsidwa ndi mankhwala omwe amatchedwa radicals aulere ndipo amachepetsa chiopsezo chanu cha matenda monga mtima, Alzheimer's, ndi mitundu ina ya khansa (,).

Chifukwa cha michere ya kale, kuyidya kumatha kupereka zabwino zingapo zathanzi, kuphatikizapo kulimbikitsa thanzi la maso ndi mtima komanso kuteteza mitundu ina ya khansa (,,).

Kuphika kumakhudza thanzi

Raw kale amakhala ndi kuwawa komwe kumatha kuchepetsedwa ndikuphika.

Komabe, kafukufuku wasonyeza kuti kuphika kumatha kuchepetsa zakudya, kuphatikizapo antioxidants, vitamini C, ndi michere yambiri (,).

Kafukufuku wina adawunika momwe njira zisanu zophikira zimakhudzira antioxidant komanso michere ya kale ().

Poyerekeza ndi kale yaiwisi, njira zonse zophika zidachepetsa kwambiri ma antioxidants ndi mchere, kuphatikiza calcium, potaziyamu, chitsulo, zinc, ndi magnesium ().

Ngakhale kuti kale yaiwisi imadzitamandira ndi michere yambiri, kafukufukuyu adapeza kuti kutentha kumakhalabe ndi ma antioxidants ndi michere yambiri, poyerekeza ndi njira zina zophikira ().

Zotsatira zake, kwa iwo omwe amakonda kale yophika, kuiwotcha kwakanthawi kochepa kungakhale njira yabwino yosungira michere yake.

Kale ndi chakudya chopatsa thanzi chomwe chili ndi mavitamini angapo, michere, ndi ma antioxidants. Ngakhale kuphika kale kumapangitsa kuti zisakhale zowawa, kumachepetsanso kwambiri antioxidant, vitamini C, ndi mchere.

Kale yaiwisi ikhoza kukhala yayikulu mu goitrin

Kale yaiwisi imatha kukhala yopatsa thanzi, koma itha kuvulanso chithokomiro chanu.

Kale, pamodzi ndi masamba ena opachikidwa, amakhala ndi goitrogens wambiri, omwe ndi mankhwala omwe amatha kusokoneza chithokomiro ().

Makamaka, yaiwisi kale imakhala ndi mtundu wa goitrogen wotchedwa goitrins.

Pali zovuta zina pakudya kale yaiwisi, chifukwa ma goitrins amatha kuchepetsa kuyamwa kwa ayodini, komwe ndikofunikira pakupanga mahomoni a chithokomiro ().

Izi ndizovutitsa, chifukwa mahomoni a chithokomiro amathandizira kusintha kagayidwe kanu. Zotsatira zake, kukanika kwa chithokomiro kumatha kubweretsa kuchepa kwamagetsi, kunenepa, kumva kuzizira, komanso kusakhazikika pamitengo yamtima ().

Kuunikanso kwina kwa kuchuluka kwa goitrin m'masamba a cruciferous kunapeza kuti kudya makilogalamu 1 okha a kilogalamu patsiku kwa miyezi ingapo kumawononga chithokomiro mwa achikulire ena athanzi ().

Komabe, kafukufuku wasonyeza kuti kudya pang'ono masamba a goitrin, kuphatikiza kale, ndikotetezeka kwa anthu ambiri.

Kuphatikiza apo, maphunziro a nyama ndi anthu akuwonetsa kuti kudya zipatso za broccoli ndi Brussels sizimakhudza kwambiri kuchuluka kwa mahomoni a chithokomiro kapena magwiridwe antchito, kuwonetsa kuti kuchuluka pang'ono kungakhale kotetezeka kwa iwo omwe ali ndi vuto la chithokomiro (,).

Kuphatikiza apo, kudya masamba wamba a cruciferous kumangogwirizanitsidwa ndi chiopsezo chowonjezeka cha khansa ya chithokomiro mwa azimayi omwe amadya kwambiri ayodini (,).

Komabe, popeza kuphika masamba kumachepetsa ma enzyme omwe amachititsa kutulutsa goitrin, omwe ali ndi vuto la chithokomiro atha kupindula ndi kuphika kale asanadye, komanso kuonetsetsa kuti ayodini wokwanira azakudya monga nsomba zam'madzi ndi mkaka (,).

Kale yaiwisi imakhala ndi goitrins, yomwe imatha kutsitsa ayodini ndikusokoneza chithokomiro. Komabe, kafukufuku akuwonetsa kuti kudya pang'ono kale sikungakhale ndi vuto lililonse paumoyo wa chithokomiro.

Mfundo yofunika

Kale ndi imodzi mwazakudya zabwino kwambiri padziko lapansi chifukwa cha mavitamini, michere yambiri, ndi ma antioxidants.

Ngakhale kukhala ndi ma goitrins ambiri, kafukufuku akuwonetsa kuti kudya pang'ono zosaphika kale sikungakhudze thanzi lanu la chithokomiro. Komanso, kale yaiwisi ikhoza kukhala yopatsa thanzi kuposa mitundu yophika.

Kuti muchepetse chiopsezo cha zotsatirapo za goitrins kwinaku mukulandira zabwino zonse zomwe kale zimapereka, lingalirani kuphatikizira kale yaiwisi ndi yophika muzakudya zanu.