Mitundu Yodziwika Kwambiri ya Kale ndi Momwe Mungaphike nawo

Zamkati

• Curly Kale
• Red (kapena Red Russian) Kale
• Lacinato (kapena Tuscan kapena Dinosaur) Kale
• Redbor Kale
• Mwana Kale
• Onaninso za

Kale ikhoza kukhala masamba otentha kwambiri kuyambira, chabwino, nthawi zonse. Kaya mumayimba mbiri ya "Khalani Okhazikika ndi Kale On" pa intaneti kapena thukuta lodziwika bwino la Beyoncé KALE, chinthu chimodzi ndichotsimikizika: Mtundu wobiriwirayo tsopano ndi chithunzi chachikhalidwe.

Koma ngati mumasewera t-shirt ya cheeky "Don't kale my vibe" t-sheti, muyenera kudziwa zenizeni zanu za kale - kuphatikizapo kuti pali mitundu yambiri ya kale. Inde, kwenikweni. (Nazi zinthu zina zodabwitsa zomwe mwina simungadziwe za kale.)

Ngakhale ma kales onse ali ndi mavitamini ndi michere (monga vitamini K ndi chitsulo), kudziwa mitundu yanu yakale kungapangitse kuwonjezera veg ku chakudya chanu kukhala kosavuta. Apa, mitundu yodziwika bwino ya kale komanso momwe ingakuthandizireni bwino pamoyo wanu.

Curly Kale

Zabwino kwambiri: Chips ndi kuphika wamba

Curly kale ndiofala kwambiri - mwina mudaziwona ngati zokongoletsa m'mbale yanu ku lesitilanti, m'masaladi, ndi kusungunuka. Koma ngakhale ndi #basic, curly kale imayeneranso kuzindikirika.

“Kale iyi, monganso kale kwambiri, imakhala ndi potaziyamu, vitamini B6, ndi zinthu zina zambiri zoteteza ku antioxidants, imakhala ndi kukoma kokoma kwambiri, ndipo imakhala yowawa pang’ono/yowawa pang’ono,” akutero katswiri wa kadyedwe kamene kalembedwe dzina lake Mariana Daniela Torchia, Ph.D. Monga ma kales ena onse, imakhalanso ndi mavitamini K, C, ndi B komanso fiber komanso ma antioxidants. (Ili ndi vitamini C wambiri kuposa lalanje!)

Ndiwo kale omwe mumawapeza m'sitolo, atapakidwa m'matumba kapena m'mabokosi kapena m'magulu azigawo zatsopano. Ndiwobiriwira wakuda ndi m'mphepete mwa tsamba lililonse ndipo ili ndi zimayambira zolimba kwambiri (zomwe nthawi zambiri mumafuna kuzichotsa musanaphike kapena kudya). Popeza ndi yolimba kuposa ma kales ena, muyenera kuyisisita ndi zipatso zina za acidic kuti muzigwetse ngati mukudya zosaphika, monga saladi.

Chifukwa mtundu uwu wakale ndi wocheperako kuposa ma kales ena komanso chifukwa m'mphepete mwake mumakhotakhota mu uvuni, mutha kupanga tchipisi tambiri takale ndi mtundu uwu, akutero. (Yesani njira iyi yosavuta ya kale chips ngati simunatero.)

Red (kapena Red Russian) Kale

Zabwino kwambiri: Smoothies ndi saladi

Kale lofiira kapena lofiira lakale laku Russia lili ndi kukoma kofananako kwa kale lopotana koma-mumaganizira! -Nthawi zambiri amakhala ndi zimayambira. Masamba ndi osalala kuposa ma curly kale (ofanana ndi masamba a arugula) ndipo amatha kukhala obiriwira kapena otuwa wobiriwira. Kale kale lofiira limawoneka ngati lokoma kwambiri kale, lomwe limapangitsa kukhala koyenera kudya zosaphika.

Gwiritsani ntchito timadziti, ma smoothies, ndi masaladi - ingolimbani ndikufewetsa masamba ndi manja anu kuti athyole ulusi ndikuthandizira kugaya chakudya, atero a Torchia. Komanso, dulani zimayambira zakuda, chifukwa ndizovuta komanso zowawa, akutero. (Ngakhale zili zotetezeka kudya, ngati mukufuna, ingodulanizi tating'ono ting'ono ndi simmer.)

Lacinato (kapena Tuscan kapena Dinosaur) Kale

Zabwino kwa: Saladi ndi kuphika

Kale iyi ndi yakuda kwambiri, yamtundu wochepa kwambiri mu mawonekedwe ndi mawonekedwe, ndipo imakhala ndi makwinya (koma osati ma curls). "Ndiwophika kwambiri komanso wosaphika saladi, koma uli ndi masamba owonda kotero ndikosavuta kudya kuposa mitundu ina yakale, yomwe ndi yolimba," akutero. Kudzakhala kokomera pang'ono komanso kocheperako kuposa ma kale ena.

Kuti mudye, chotsani zimayambira ndikusisita masamba (nthawi zonse limakhala lingaliro labwino chifukwa limayamba ndikuthyola fiber), akutero. "Kuti mupeze saladi, yesani kudula mzidutswa tating'ono ndikuwonjezera mafuta omwe mumakonda ndi ma chili ndi mafuta adyo," akutero. Zosankha: Onjezerani pang'ono viniga wa basamu, popeza asidi wa viniga amathandizira kufewetsa tsamba lakale, akufotokoza. (Kuti mupeze chokwanira chonse, yesani saladi wakale ndi chovala cham'madzi.)

Ili ndi kukoma ngati tannin, koma imachepetsa kamodzi yophika-ngati ingakhale yovuta kwambiri mu saladi, mutha kuphika ndi kukoma kokoma komanso kosavuta, akutero.

Redbor Kale

Zabwino kwa: Soups kapena sautéing

Redbor kale ndi wopanga mawu: Ili ndi utoto wofiirira komanso masamba opindika kwambiri. Koma osasamala za redbor kale kale, pokhapokha mutakhala ndi m'mimba. "Mungafune kuphika iyi chifukwa ndi yothina ndipo imafunika kufewetsedwa mu msuzi kapena kuyimitsidwa mu msuzi kuti mumve kukoma," akutero.

Ingoponyani mu supu (monga supu iyi ya kale) ndi simmer kuti mufewe, kapena sungani mbale yofulumira: Onjezani supuni 2 za mafuta a azitona, supuni ziwiri za apulo cider viniga, 1/8 supuni ya tiyi ya mchere, ndi kutikita masamba. mpaka atafuna pang'ono. Onjezani tsabola pang'ono ndi ufa wa adyo kuti mulawe, kenako sungani, ndipo mwatha.

Kale iyi ilinso ndi antioxidant yotchedwa alpha-lipoic acid (ALA), yomwe ingathandize kuchepetsa shuga wamagazi mwa anthu odwala matenda a shuga, komanso kulimbikitsa thanzi la mtima, akutero Torchia. Bonasi: Zimapangitsanso pizza yabwino kwambiri komanso yopanda mkate, chifukwa mtundu wake umakongoletsa kwambiri Instagram. (Onaninso: Chifukwa Chake Muyenera Kudya Zakudya Zokongola)

Mwana Kale

Zabwino kwambiri: Saladi kapena ma smoothies

Baby kale ndi amodzi mwamapanga osavuta kupeza m'sitolo (nthawi zambiri mumabokosi kapena matumba omwe adalipo kale, pafupi ndi masamba a saladi) ndipo, mwina, ndiosavuta kugwiritsa ntchito. Ndizofanana ndi kale lopotana potengera mawonekedwe ndi makomedwe, koma masamba ake ndi ocheperako komanso ochepera mawonekedwe-kotero simusowa kuti muzisisita momwe mungachitire ndi kale lopotana, atero a Torchia.

Chifukwa mwana wa kakale ndi wofewa kwambiri, ndi bwino kudya zosaphika. Mutha kugwiritsa ntchito ma smoothies ndi saladi kapena ngati zokongoletsa. Ngati mwasankha kuphika, sichifunika nthawi yochulukirapo ngati ma kales ena - ndipo mungafune kuganiziranso kuphika konse, chifukwa kuphika, monga masamba ena a ana. (Ganizirani kuwonjezera mwana kale ku imodzi mwa maphikidwe 10 obiriwira a smoothie kapena kale ndi gin cocktail m'malo mwake.)

Onaninso za