Contact us

Chakudya cha moyo Wonse - Kale

Pa masamba onse athanzi labwino, Kale ndiye mfumu. Kale ndi masamba otchuka, membala wa banja la kabichi (Brassica oleracea ). Zimakhudzana ndi masamba a cruciferous monga kabichi, broccoli, kolifulawa, masamba a collard ndi Brussels zikumera. .

Pali mitundu yambiri ya makale. Masamba amatha kukhala obiriwira kapena ofiirira, ndipo amakhala ndi mawonekedwe osalala kapena opindika.

Mtundu wodziwika bwino wa kakale umatchedwa curly kale kapena Scots kale, womwe uli ndi masamba obiriwira ndi opiringizika komanso tsinde lolimba, lolimba. Ndi imodzi mwazakudya zopatsa thanzi komanso zopatsa thanzi zomwe zilipo.

Kale amadzaza ndi mitundu yonse yamankhwala opindulitsa. ena omwe ali ndi mankhwala amphamvu. Nawa maubwino 10 azaumoyo a kale, omwe amathandizidwa ndi sayansi. Kale ndi Mmodzi mwa Zakudya Zazakudya Zambiri Zazakudya Padziko Lapansi:

Kapu imodzi ya kale yaiwisi (pafupifupi magalamu 67 kapena ma ounces 2.4) ili ndi (1):

. Vitamini A: 206% ya RDA (kuchokera ku beta-carotene).

. Vitamini K: 684% ya RDA.

. Vitamini C: 134% ya RDA.

. Vitamini B6: 9% ya RDA.

. Manganese: 26% ya RDA.

. Calcium: 9% ya RDA.

. Mkuwa: 10% ya RDA.

. Potaziyamu: 9% ya RDA.

. Magnesium: 6% ya RDA.

. Vitamini B1 (Thiamin), Vitamini B2 (Riboflavin), Vitamini B3 (Niacin), 3% kapena kuposerapo wa RDA kuphatikiza Iron ndi Phosphorus.

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

Kale imakhala ndi mafuta ochepa kwambiri, koma gawo lalikulu la mafuta omwe ali mkati mwake ndi omega-3 fatty acid yotchedwa alpha linolenic acid.

Chifukwa chokhala ndi ma calorie otsika kwambiri, kale ndi imodzi mwazakudya zonenepa kwambiri zomwe zilipo. Kudya kwambiri kabichi ndi njira yabwino yowonjezerera kwambiri michere yonse yazakudya zanu. Ubwino womwe ungakhalepo pa thanzi la kudya kale Matenda a shuga

Kafukufuku wasonyeza kuti anthu omwe ali ndi matenda a shuga a mtundu woyamba omwe amadya zakudya zamtundu wambiri amakhala ndi shuga wambiri m'magazi komanso kuti anthu omwe ali ndi matenda a shuga a mtundu wa 2 amatha kusintha shuga wamagazi, lipids ndi insulini pazakudya zokhala ndi fiber zambiri. Chikho chimodzi cha kale chodulidwa (pafupifupi magalamu 16) chimapereka 0.6 magalamu a fiber. Kapu ya kale yophika (pafupifupi magalamu 130) imapereka 2.6 magalamu a fiber.

The 'Dietary Guidelines for Americans' imalimbikitsa 21-25 g / tsiku kwa akazi ndi 30-38 g / tsiku kwa amuna.

Kale imakhala ndi antioxidant yomwe imadziwika kuti alpha-lipoic acid, yomwe yawonetsedwa kuti imachepetsa kuchuluka kwa shuga, kukulitsa chidwi cha insulin komanso kupewa kusintha kwa oxidative kupsinjika kwa odwala omwe ali ndi matenda a shuga. Maphunziro a alpha-lipoic acid awonetsanso kuchepa kwa zotumphukira zamitsempha komanso / kapena autonomic neuropathy mwa odwala matenda ashuga.3

Ndikofunika kudziwa kuti maphunziro ambiri adagwiritsa ntchito mlingo waukulu wa alpha-lipoic acid woperekedwa kudzera m'mitsempha. Zopindulitsa zomwezo sizinawonetsedwe mokwanira kuti ziwonjezeke m'kamwa.3

Kale ikhoza kuthandizira kuti mukhale ndi thanzi labwino tsiku lililonse la alpha-lipoic acid kuchokera ku zipatso ndi ndiwo zamasamba zosiyanasiyana.

Kale ali ndi zakudya zambiri zomwe zimaika pamwamba pa mndandanda wa zakudya zopatsa thanzi kwambiri padziko lapansi.

Matenda a mtima

Ma fiber, potaziyamu, vitamini C ndi B6 omwe amapezeka mu kale amathandizira thanzi la mtima. Kuwonjezeka kwa kudya kwa potaziyamu pamodzi ndi kuchepa kwa kudya kwa sodium ndiko kusintha kwakukulu kwa zakudya zomwe munthu angachite kuti achepetse chiopsezo cha matenda a mtima, malinga ndi Mark Houston, M.D., M.S., pulofesa wothandizira wachipatala ku Vanderbilt Medical School. ndi mkulu wa Hypertension Institute ku St. Thomas Hospital ku Tennessee.2

Mu kafukufuku wina, iwo amenekumwa 4069 mg wa potaziyamu patsiku anali ndi chiopsezo chochepa cha 49% cha kufa ndi matenda a mtima wa ischemic poyerekeza ndi omwe amadya potaziyamu pang'ono (pafupifupi 1000 mg patsiku).

Kudya kwambiri kwa potaziyamu kumalumikizidwanso ndi chiopsezo chochepa cha sitiroko, kutetezedwa ku kutayika kwa minofu, kusunga kachulukidwe ka mafupa am'mafupa ndi kuchepetsa mapangidwe a miyala ya impso.

Kuthamanga kwa magazi, kuonjezera kudya kwa potaziyamu kungakhale kofunika mofanana ndi kuchepetsa kudya kwa sodium kuti muchepetse kuthamanga kwa magazi chifukwa cha potaziyamu vasodilation zotsatira.

Malingana ndi National Health and Nutrition Examination Survey, osachepera 2% a akuluakulu a ku United States amakumana ndi ndondomeko ya 4700 mg ya tsiku ndi tsiku. 2 Chikho chimodzi cha kale chodulidwa chimapereka 79 milligrams ya potaziyamu, pamene chikho cha kale chophika chimapereka 296 mcg ya potaziyamu.

Komanso dziwani, kudya kwambiri potaziyamu kumalumikizidwa ndi 20% kuchepa kwa chiopsezo cha kufa ndi zifukwa zonse.2

Khansa Chifukwa chakuti m'matumbo a munthu samatenga chlorophyll pamlingo uliwonse waukulu, kale ndi masamba ena obiriwira omwe ali ndi chlorophyll angathandize kuletsa kuyamwa kwa carcinogenic heterocyclic amines, yomwe imapangidwa powotcha zakudya zochokera ku nyama pa kutentha kwakukulu.4

Chlorophyll mu kakale imamangiriza ku ma carcinogens ndikulepheretsa kuyamwa kwawo, motero kumachepetsa chiopsezo cha khansa. Ngati zakudya zanyama zowotchedwa zikhalabe pa mbale yanu, onetsetsani kuti mwaphatikizira ndi masamba obiriwira kuti mupewe vuto limodzi mwazakudyazi.

Thanzi la mafupa

Kuchepa kwa vitamini K kumalumikizidwa ndi chiopsezo chachikulu cha kusweka kwa mafupa. Kugwiritsa ntchito vitamini K mokwanira n'kofunika kuti mukhale ndi thanzi labwino, chifukwa kumakhala ngati kusintha kwa mapuloteni a m'mafupa, kumapangitsa kuti calcium idye bwino ndipo ingachepetse kutuluka kwa calcium m'mkodzo.5

Kugaya chakudya

Kale imakhala ndi fiber yambiri komanso madzi, zomwe zimathandiza kupewa kudzimbidwa komanso kulimbikitsa kukhazikika komanso kugaya bwino m'mimba. Lilinso ndi vitamini, yomwe imalimbikitsa kuyamwa kwachitsulo, ndi mavitamini a B, omwe ndi ofunikira kuti amasule mphamvu kuchokera ku chakudya.

Khungu labwino ndi tsitsi

Kale imakhala ndi beta-carotene yambiri, carotenoid yomwe imasinthidwa ndi thupi kukhala vitamini A ngati pakufunika. Kapu ya kale yophika imapereka 885 mcg ya retinol A yofanana, kapena 17707 International Units ya vitamini A.

Chomerachi ndi chofunikira pakukula kwa minofu yonse ya thupi, kuphatikizapo khungu ndi tsitsi, komanso kupanga sebum (mafuta omwe kumathandiza khungu ndi tsitsi kukhala moisturized). Kugwira ntchito kwa chitetezo chamthupi, maso ndi kubereka zimadaliranso vitamini A.

Kapu ya kale yophika imaperekanso 53.3 mg ya vitamini C, yomwe imafunika kupanga ndi kusunga collagen, mapuloteni ofunikira omwe amapereka khungu, tsitsi ndi mafupa.

Monga tafotokozera pamwambapa, vitamini C imathandizanso kuyamwa kwachitsulo, ndipo kale imakhala ndi zitsulo zonse ziwiri (1.17 mg pa chikho, yophika) ndi vitamini C, zomwe zingathandize kupewa kutayika tsitsi komwe kumakhudzana ndi kusowa kwachitsulo.