6 Zvinhu Zvausingazive Nezve Kale

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Rudo rwedu rwekare harusi chakavanzika. Asi kunyangwe uriwo muriwo unopisa zvakanyanya pachiitiko, mazhinji ehutano hwawo hunoramba husinganzwisisike kune veruzhinji.

Heano mashanu akatsigirwa-kumusoro-nedata zvikonzero nei rako hombe girini kusvina aigona (uye achifanira) kuve pano kuzogara-uye chimwe chakakosha chokwadi chekurangarira:

1. Ine vhitamini C yakawanda kupfuura orenji. Kapu imwe yekare yakachekwa ine 134 muzana yekukurudzirwa kwaunoita zuva nezuva kudya kwevhitamini C, nepo muchero weorenji wepakati une 113 muzana yezvinodiwa zuva nezuva C. Izvi zvinonyanya kucherechedzwa nekuti kapu yekare inorema chete magiramu 67, nepo yepakati orenji inorema 131 gramu. Nemamwe mashoko? Gramu yegiramu, kare ine kaviri vhitamini C seorenji.

2. I ... mhando yemafuta (munzira yakanaka!). Isu hatiwanzo funga nezvemagreens edu semanyuko emafuta ane hutano. Asi kare inyowani sosi huru yealpha-linoleic acid (ALA), inova mhando ye omega-3 fatty acid yakakosha kuhutano hwehuropi, inoderedza Type 2 chirwere cheshuga, uye bhutsu yemoyo hutano zvakare. Mukombe wega wega une 121mg yeAlla, maererano nebhuku raDrew Ramsey 50 Mumvuri weKare.

3. Inogona kunge iri mambokadzi wevhitamini A. Kale ine 133 muzana yevhitamini yezuva nezuva yemunhu vhitamini A inodikanwa-kupfuura chero rimwe girini rine mashizha.

4. Kare inotorova mukaka mudhipatimendi re calcium. Zvakakosha kuziva kuti kare ine 150mg yecalcium pamagiramu zana, ukuwo mukaka une 125mg.

5. Zvirinani uine shamwari. Kale ine yakawanda phytonutrients, senge quercetin, iyo inobatsira kurwisa kuzvimba uye kudzivirira arterial plaque kuumbwa, uye sulforaphane, kenza inorwisa kenza. Asi mazhinji eayo epamusoro ehutano-anosimudzira makomponi anoitwa anoshanda zvakanyanya kana iwe uchidya zvinhu zvakabatana nechimwe chikafu. Pair kare nemafuta akafanana neavocado, maorivhi, kana kunyange parmesan kuti iite mafuta-akanyunguduka carotenoids awande mumuviri. Uye acid kubva mujusi remurimu inobatsira kuti simbi yekare iwanikwe isingawanikwe zvakare.

6. Girini yemashizha ndiyo inogona kunge 'yakasviba.' Sekutaura kwesangano reEnvironmental Working Group, makare ndicho chimwe chezvirimwa zvingangove nemasara emishonga. Sangano rinokurudzira kusarudza organic kale (kana kukura iwe pachako!).

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