10 Hutano Mabhenefiti eKale

Zvemukati

• 1. Kale Iri Pakati Pezvinonyanya Kudyiwa Nutrient-Dense Chikafu paPlanet
• 2. Kale Inotakurwa Nesimba Antioxidants Senge Quercetin neKaempferol
• 3. Icho Chinhu Chakanaka Chaicho cheVitamin C
• 4. Kale Inogona Kubatsira Yakaderera Cholesterol, Iyo Inogona Kuderedza Njodzi Yechirwere Chemwoyo
• 5. Kale Nderimwe reZvinyorwa Zvakanakisa Zvepasirese zveVitamin K
• 6. Kune Zvinhu Zvakawandisa zveKenza-Kurwisa Zvinhu muKale
• 7. Kale Yakanyanya Zvakanyanya muBeta-Carotene
• 8. Kale Chitubu Chakanaka cheMaminera Asingawanikwe Nevanhu Vakawanda Zvakakwana
• 9. Kale Yakakwirira muLutein neZeaxanthin, Simba Rine Simba Rinodzivirira Maziso
• 10. Kare Anofanira Kugona Kubatsira Iwe Kuderedza uremu
• Icho Chinokosha

Pakati pemasvosve ane hutano hwakanaka, kare ndimambo.

Icho chaicho chimwe chezvakanaka uye zvine hutano chikafu chemiti chiripo.

Kale yakatakurwa nemhando dzose dzemakomputa anobatsira, mamwe acho ane simba rekurapa.

Heano gumi ehutano mabhenefiti ekare anotsigirwa nesainzi.

1. Kale Iri Pakati Pezvinonyanya Kudyiwa Nutrient-Dense Chikafu paPlanet

Kale inozivikanwa yemiriwo uye inhengo yemhuri yekabichi.

Iyo yemuchinjikwa yemuriwo wakadai kabichi, broccoli, cauliflower, collard miriwo uye Brussels inomera.

Kune akawanda marudzi akasiyana ekare. Mashizha anogona kuve akasvibira kana epepuru, uye angave ane chimiro chakatsetseka kana chakamonana.

Rudzi rwakakurumbira rwekare runonzi curly kare kana maScots kare, iro rine girini uye rakamonana mashizha uye rakaomarara, shinda ine fibrous.

Kapu imwe chete yakasvibira kare (ingangoita magiramu 67 kana 2.4 maunzi) ine (1):

• Vhitamini A: 206% yeiyo DV (kubva beta-carotene)
• Vhitamini K: 684% yeiyo DV
• Vhitamini C: 134% yeiyo DV
• Vhitamini B6: 9% yeiyo DV
• Manganese: 26% yeiyo DV
• Calcium: 9% yeiyo DV
• Mhangura: 10% yeiyo DV
• Potassium: 9% yeiyo DV
• Magnesium: 6% yeiyo DV
• Iyo zvakare ine 3% kana zvimwe zveiyo DV yevhitamini B1 (thiamin), vhitamini B2 (riboflavin), vhitamini B3 (niacin), iron uye phosphorus

Izvi zvinouya nechero makumi matatu neshanu macalorie, 6 magiramu e carbs (2 ayo ari fiber) uye 3 gramu eprotein.

Kale ine mafuta mashoma kwazvo, asi chikamu chikuru chemafuta ari mairi omega-3 fatty acid inonzi alpha linolenic-acid.

Ichipa yayo yakadzikira yakaderera macalorie zvemukati, kare iri pakati pezvakanyanya zvinovaka muviri-dense chikafu chiripo. Kudya zvimwe zvekare inzira yakanaka yekuwedzera zvakanyanya huwandu hwese hwehukama hwechikafu chako.

Kale yakanyanya kwazvo muzvinovaka muviri uye yakadzika kwazvo mumacalorie, ichiiita chimwe chezvikafu zvakanyanya-zvine huturu pasi.

2. Kale Inotakurwa Nesimba Antioxidants Senge Quercetin neKaempferol

Kale, semamwe mashizha ane mashizha, akakwirira kwazvo mu antioxidants.

Izvi zvinosanganisira beta-carotene uye vhitamini C, pamwe neakasiyana flavonoids uye polyphenols ().

Antioxidants zvinhu zvinobatsira kurwisa kukuvara kweiyo oxidative nemahara mahara mumuviri ().

Oxidative kukuvara kunofungidzirwa kuve pakati peanotungamira madhiraivha ekukwegura uye dzakawanda zvirwere, kusanganisira cancer (4).

Asi zvinhu zvakawanda zvinoitika kuve antioxidants zvinewo mamwe mabasa akakosha.

Izvi zvinosanganisira iwo flavonoids quercetin uye kaempferol, ayo anowanikwa muhuwandu hwakawandisa mukare ().

Izvi zvinhu zvakadzidzwa zvakazara mumabvunzo machubhu nemhuka.

Vane simba-rekudzivirira moyo, kudzvinyirira kweropa, kudzora-kupisa, anti-hutachiona, kurwisa-kuora mwoyo uye kurwisa kenza mhedzisiro, kungodoma mashoma (,,).

Mazhinji antioxidants ane simba anowanikwa mukare, kusanganisira quercetin uye kaempferol, ayo ane zvakawanda zvinobatsira pane hutano.

3. Icho Chinhu Chakanaka Chaicho cheVitamin C

Vitamin C yakakosha-inogadziriswa mvura antioxidant iyo inoshanda akawanda akakosha mabasa mumasero emuviri.

Semuenzaniso, zvinodikanwa pakuumbwa kweiyo collagen, iyo yakawandisa mapuroteni mumuviri.

Kale yakanyanya kukwirisa muvhitamini C kupfuura mimwe miriwo yakawanda, iine dzinenge ka4,5 zvakapetwa sepinashi (9).

Ichokwadi ndechekuti, kare ndiyo imwe yenzvimbo dzakanakisa dzevitamini C. Mukombe weyakagadzirwa yakasvibirira ine yakatowandisa vhitamini C kupfuura orenji rese (10).

Kale yakanyanya kukwirisa mu vitamini C, antioxidant ine akawanda akakosha mabasa mumuviri. Mukombe mumwechete wekare mbichana chaizvo une yakawanda vhitamini C pane orenji.

4. Kale Inogona Kubatsira Yakaderera Cholesterol, Iyo Inogona Kuderedza Njodzi Yechirwere Chemwoyo

Cholesterol ine mabasa akawanda akakosha mumuviri.

Semuenzaniso, inoshandiswa kugadzira bile acids, zvinova zvinhu zvinobatsira muviri kugaya mafuta.

Chiropa chinoshandura cholesterol kuita bile acids, ayo anozoburitswa mukati mekugaya system pese paunodya chikafu chine mafuta.

Kana mafuta ese ave kunwiwa uye iyo bile acids yashanda chinangwa chayo, vanodzoreredzwa muropa uye voshandiswa zvakare.

Zvinhu zvinonzi bile acid sequestrants zvinogona kusunga bile acids mugadziriro yekugaya uye kuzvidzivirira kubva mukudzoswazve. Izvi zvinoderedza huwandu hwese hwecholesterol mumuviri.

Kale chaizvo ine bile acid sequestrants, iyo inogona kudzikisa cholesterol mwero. Izvi zvinogona kutungamira kudzikira kwenjodzi yechirwere chemoyo nekufamba kwenguva (11).

Imwe ongororo yakawana kuti kunwa kare muto mazuva ese kwemavhiki gumi nemaviri kwakawedzera HDL (iyo "yakanaka") cholesterol ne27% uye yakadzikisa mwero weLDL ne10%, uku ichinatsiridza chimiro che antioxidant (12).

Sekureva kwechimwe chidzidzo, kuipisa kare zvinoshamisa kunowedzera iyo bile acid inosunga maitiro. Steamed kale ndeyechokwadi 43% seyakanyanya secholestyramine, cholesterol-inoderedza mishonga inoshanda nenzira yakafanana (13).

Kale ine zvinhu zvinosunga bile acids uye kudzikisa cholesterol mumuviri. Steamed kale inonyanya kushanda.

5. Kale Nderimwe reZvinyorwa Zvakanakisa Zvepasirese zveVitamin K

Vitamin K chinhu chakakosha chinovaka muviri.

Inonyanya kukoshesa kugwamba kweropa, uye inoita izvi "nekumisikidza" mamwe mapuroteni nekuvapa kugona kusunga calcium.

Iyo inozivikanwa anticoagulant drug Warfarin inoshanda chaizvo nekudzivirira basa revhitamini iyi.

Kale ndeimwe yepasirese sosi vhitamini K, ine kapu imwe mbishi ine kanenge ka7 iyo inokurudzirwa zuva nezuva huwandu.

Mhando yevhitamini K mune kare ndeye K1, iyo yakasiyana ne vhitamini K2. K2 inowanikwa mune yakaviriswa soy chikafu uye zvimwe zvigadzirwa zvemhuka. Inobatsira kudzivirira chirwere chemwoyo uye osteoporosis (14).

Vitamin K chinhu chakakosha chinovaka muviri chinobatanidzwa mukugwamba kweropa. Mukombe mumwe chete wekare une 7 nguva iyo RDA yevhitamini K.

6. Kune Zvinhu Zvakawandisa zveKenza-Kurwisa Zvinhu muKale

Gomarara chirwere chinotyisa chinoonekwa nekukura kusingadzoreki kwemasero.

Kale inotakurwa nemakomponi ayo anofungidzirwa kuti ane zvidziviriro pakenza.

Imwe yeiyi isulforaphane, chinhu chakaratidzwa kubatsira kurwisa kuumbwa kwegomarara padanho remamorekuru (15,,, 18).

Iyo zvakare ine indole-3-carbinol, chimwe chinhu chinofungidzirwa kubatsira kudzivirira cancer ().

Zvidzidzo zvakaratidza kuti cruciferous miriwo (inosanganisira kare) inogona kudzikisa zvakanyanya njodzi yemakenza mazhinji, kunyangwe humbowo muvanhu hwakasanganiswa (,).

Kale ine zvinhu zvakaratidzwa kubatsira kurwisa gomarara mune bvunzo-chubhu uye zvidzidzo zvemhuka, asi humbowo hwevanhu hwakasanganiswa.

7. Kale Yakanyanya Zvakanyanya muBeta-Carotene

Kale inowanzo kunzi yakakwira muvhitamini A, asi izvi hazvisi zvakakwana.

Iyo iri chaiyo yakakwira mu beta-carotene, antioxidant iyo muviri unogona shanduka vhitamini A ().

Nechikonzero ichi, kare inogona kuve nzira inoshanda yekuwedzera mamitepisi emuviri wako weiyo yakakosha vhitamini ().

Kale yakakwira kwazvo mu beta-carotene, antioxidant iyo muviri unokwanisa kushanduka kuita vitamini A.

8. Kale Chitubu Chakanaka cheMaminera Asingawanikwe Nevanhu Vakawanda Zvakakwana

Kale ine zvicherwa zvakawanda, zvimwe zvacho vanhu vashoma.

Iyo yakanaka chirimwa-yakavakirwa sosi yecalcium, chinovaka icho chakakosha kwazvo kune hutano hwepfupa uye chinotora chinzvimbo mune ese marudzi emabasa emagetsi.

Ichowo sosi yakanaka yemagnesium, chicherwa chakakosha zvisingaenzaniswi nevanhu vazhinji vasingakwanise kuwana. Kudya yakawanda yemagnesium kunogona kudzivirira kubva kurudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (24).

Kale zvakare ine potassium yakati wandei, chicherwa chinobatsira kuchengetedza magetsi emagetsi mumasero emuviri. Kudya kwakakwana kwe potassium kwakabatanidzwa nekuderedzwa kweropa uye nenjodzi yakaderera yechirwere chemwoyo ().

Imwe bhenefiti iyo kare ine pamusoro pemashizha emashizha senge sipinashi ndeyekuti yakadzika muo oxalate, chinhu chinowanikwa mune zvimwe zvirimwa chinogona kudzivirira zvicherwa kuti zvinyurwe (26).

Maminera mazhinji akakosha anowanikwa mukare, mamwe acho anowanzo kushomeka mukudya kwemazuva ano. Izvi zvinosanganisira calcium, potasium uye magnesium.

9. Kale Yakakwirira muLutein neZeaxanthin, Simba Rine Simba Rinodzivirira Maziso

Imwe yemhedzisiro inowanzoitika yekukwegura ndeyekuti maziso anoona zvakanyanya.

Neraki, pane zvakawanda zvinovaka muviri mukudya izvo zvinogona kubatsira kudzivirira izvi kuti zviitike.

Zvimwe zviviri zvezvakakosha ndeye lutein uye zeaxanthin, carotenoid antioxidants iyo inowanikwa muhuwandu hwakawanda mune zvekare uye zvimwe zvekudya.

Ongororo dzakawanda dzakaratidza kuti vanhu vanodya lutein yakakwana uye zeaxanthin vane njodzi yakaderera zvakanyanya yekushomeka kwemacular uye cataract, maviri akajairika maziso kusagadzikana (,).

Kale yakakwira mu lutein uye zeaxanthin, zvinovaka muviri izvo zvakabatanidzwa nenjodzi yakadzikira zvakanyanya yekuparara kwemacular uye cataract.

10. Kare Anofanira Kugona Kubatsira Iwe Kuderedza uremu

Kale ine akati wandei zvivakwa zvinoita kuti iite uremu kurasikirwa hushamwari chikafu.

Iyo yakaderera kwazvo mumakoriyori asi ichiri kupa yakakura yakawanda iyo inofanirwa kukubatsira iwe kunzwa kuzere.

Nekuda kweiyo yakaderera koriori uye yakakwira mvura yezvinyorwa, kare ine yakaderera simba kuwanda. Kudya chikafu chakawanda nehuremu hwesimba simba kwakaratidzirwa kubatsira kuonda mukuwanda kwezvidzidzo (,).

Kale ine zvakare zvidiki zveprotein uye fiber. Izvi ndizvo zviviri zvezvakakosha zvakakosha kana zvasvika pakurasikirwa nehuremu.

Kunyangwe paine pasina ongororo yakanangana nekuyedza mhedzisiro yeakare pakurema uremu, zvine musoro kuti inogona kunge iri yekuwedzera kuwedzera kune kudya kwekurema.

Sechikafu-chakakora, chakaderera-koriori chikafu, kare inoita yakanakisa yekuwedzera kune yekuremerwa kurasikirwa kudya.

Icho Chinokosha

Neraki, kuwedzera kare kuchikafu chako kuri nyore. Unogona kungo wedzera kune ako masaradhi kana kuushandisa mune zvekubikisa.

Chikafu chekudya chakakurumbira ndeyekare machipisi, uko kwaunodonhedza mamwe maorivhi emhandara emafuta kana mafuta avocado pane yako yekare, wedzera imwe munyu wozobika mairi muchoto kusvikira waoma.

Inotapira zvinonaka uye inogadzira inotonhorera, inotonhorera zvine hutano.

Vanhu vazhinji vanowedzera zvekare kuma smoothies avo kuti vawedzere kukosha kwehutano.

Pakupera kwezuva, kare ndiyo imwe yezvakanyanya kudya uye zvine hutano zvakanyanya pasi.

Kana iwe uchida kusimudzira zvakanyanya huwandu hwemuviri waunotora, funga kurodha kumusoro pane yekare.