Hutano chikafu mafambiro - kare

Zvemukati

• Chicken Vegetable Soup neKale

Kale ishizha, rakasvibira girini yemuriwo (dzimwe nguva nepepuru). Iyo izere nezvinovaka muviri uye munuhwi. Kale ndewemhuri imwechete se broccoli, collard magidhi, kabichi, uye cauliflower. Yese miriwo iyi izere nemavitamin nemamineral.

Kale yakave inozivikanwa seimwe yemiti yakasvibira uye inotapira miriwo iwe yaunogona kudya. Iyo inonaka inonaka inogona kunakidzwa munzira dzakawanda.

NEI ZVAKANAKIRA KWAKO

Kale izere mavitamini uye mamineral, kusanganisira:

• Vhitamini A
• Vhitamini C
• Vhitamini K

Kana iwe ukatora mushonga wekuonda-ropa (senge anticoagulant kana antiplatelet zvinodhaka), ungangoda kudzikisira vhitamini K chikafu. Vitamin K inogona kukanganisa mashandiro anoita mishonga iyi.

Kale yakapfuma mu, calcium, potasium, uye ine huwandu hwakawanda hwefibre kubatsira kuchengetedza ura hwako kugara. Kale ine antioxidants inobatsira kudzivirira kukuvara kwesero uye inogona kubatsira kudzivirira kubva pagomarara.

Iwe unogona zvakare kuvimba nekare uye zvinovaka muviri kuti ubatsire kutsigira hutano hwemaziso ako, immune system, uye moyo.

Kale iri kuzadza uye yakaderera mune macalorie. Saka kuidya kunogona kukubatsira kuti urambe uine huremu hwakanaka. Makapu maviri (500 milliliters, mL) eakasvibirira kare ane ingangoita 1 gramu (g) ​​imwe ye fiber uye mapuroteni emakirori gumi nematanhatu chete.

ZVAKAITWA SEI

Kale inogona kugadzirirwa munzira dzinoverengeka dziri nyore.

• Idye mbishi. Asi ita chokwadi chekutanga kuchishambidza. Wedzera muto muto wemonimu kana kupfeka, uye pamwe mimwe miriwo inogadzira saladhi. Bvisa muto wemonimu kana kupfeka mumashizha wozovatendera kuti vade zvishoma vasati vashumira.
• Wedzera iyo kune smoothie. Bvarura chitsama, chigeze, uye wobva wawedzera kune yako inotevera smoothie yemichero, miriwo, uye yogati.
• Wedzera kune masobho, fambisa fries, kana pasita ndiro. Iwe unogona kuwedzera boka kune chero chero chikafu chakabikwa.
• Steam it mumvura. Wedzera munyu mushoma uye mhiripiri, kana zvimwe zvinonaka zvakaita semhiripiri tsvuku.
• Saute it pamusoro pechitofu negariki nemafuta emuorivhi. Wedzera huku, howa, kana bhinzi pakudya kwakanaka.
• Roast it muhovheni yezvinonaka zvekare machipisi. Kanda matsva akagezwa uye akaomeswa zvidimbu zvekare nemafuta emuorivhi, munyu, uye mhiripiri uchishandisa maoko ako. Ronga mumatanho ega pane pani yekucheka. Roast muchoto pa 275 ° F (135 ° C) kwemaminitsi makumi maviri kana zvakadaro kusvika pakapisa, asi kwete shava.

Kazhinji, vana vanoenda kumiriwo mbishi pane kubikwa. Saka ipa kare mbishi kuyedza. Kuwedzera kare kune smoothies kunogona zvakare kubatsira iwe kuti vana vadye ma veggies avo.

KO KUDZIDZA KALE

Kale inowanikwa muchikamu chezvibereko chegirosari gore rese. Iwe unozviwana padhuze ne broccoli uye imwe yakasviba yakasvibira veggies. Inogona kuuya muzvisumbu zvemashizha akareba akaomarara, mashizha emwana, kana kumera. Mashizha anogona kunge akati sandara kana kupetana. Dzivisa kare iyo iri kuoma kana kuita yero. Kale ichagara yakachena mufiriji kwemazuva mashanu kusvika kumanomwe.

BUDZA

Kune zvakawanda zvinonaka zvekubika zvaunogona kugadzira nekare. Heino imwe yekuyedza.

Chicken Vegetable Soup neKale

Zvinoshandiswa

• Mashupuni maviri (10 mL) mafuta emiriwo
• Hafu mukombe (120 mL) hanyanisi (yakagurwa)
• Hafu karoti (akachekwa)
• Imwe teaspoon (5 mL) thyme (pasi)
• Maviri garlic cloves (minced)
• Makapu maviri (480 mL) mvura kana muto wehuku
• Matatu-mana mukombe (180 mL) matomatisi (akachekwa)
• Mukombe mumwe (240 mL) huku; yakabikwa, yakateyiwa ganda, uye yakabikwa
• Hafu mukombe (120 mL) brown kana chena mupunga (yakabikwa)
• Imwe kapu (240 mL) kare (yakagurwa)

Mirayiridzo

1. Pisai mafuta mupoto yepakati yemuto. Wedzera hanyanisi uye karoti. Songa kusvikira miriwo iri nyoro - maminetsi mashanu kusvika kumasere.
2. Wedzera thyme negariki. Saute kweminiti imwezve.
3. Wedzera mvura kana muto, madomasi, mupunga wakabikwa, huku nekare.
4. Simira kwemaminetsi mashanu kusvika gumi.

Kunobva: Nutrition.gov

Zvikafu zvine hutano - borecole; Zvikafu zvinovaka muviri - kare; Kurera uremu - kare; Kudya zvine hutano - kare; Wellness - kare

Marchand LR, Stewart JA. Gomarara repazamu. Muna: Rakel D, ed. Inobatanidza Mushonga. 4th ed. Philadelphia, PA: Elsevier; 2018: chits. 78.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. wegumi ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

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