Unogona Kudya Raw Kale, uye Unofanirwa Iwe?

Zvemukati

• Zvakanyanya zvinovaka muviri
• Kubika kunokanganisa kukosha kwehutano
• Raw kare inogona kunge yakakwira muGoitrin
• Chinokosha

Kazhinji yakanyorwa seyakanyanya kudya, kare ndechimwe chezvinhu zvine hutano uye zvine hutano-chikafu chikafu chaunogona kudya.

Iri bhuruu rine mashizha rinouya mumarudzi akasiyana siyana, maumbirwo, uye magadzirirwo. Iyo inowanzo kudyiwa mbishi mumasadhi uye smoothies asi inogona zvakare kunakirwa yakabikwa, yakasungwa, yakabikwa, kana kubikwa.

Pamwe pamwe nemabrokholi uye mabhurusi eBrussels, kare chirimwa chemuchinjikwa icho chinopa akasiyana maringe nehutano hwakanaka.

Zvisinei, yakasvibirira kare inewo kemikari inonzi goitrin, iyo inogona kukanganisa utachiona basa.

Ichi chinyorwa chinoongorora kana yakasvibirira kare yakachengeteka kudya.

Zvakanyanya zvinovaka muviri

Kale chikafu chine huturu, sezvo chiri chakaderera mumacalorie uye chakakwira mune akawanda akakosha mavitamini, zvicherwa, uye antioxidants.

Semuenzaniso, 1 mukombe (21 magiramu) ekare mbishi ine chete macalorie manomwe asi inoshamisa sosi yevhitamini A, C, uye K. Iyo zvakare yakanaka sosi yemanganizi, calcium, mhangura, potasium, magnesium, uye akawanda B mavitamini ().

Muriwo uyu zvakare wakazara nema antioxidants. Aya mamorekuru anobatsira kurwisa kukuvara kwei oxidative kunokonzerwa nemakomponi anonzi mahara radicals uye anogona kudzikisa njodzi yako yemamiriro akaita sehosha yemwoyo, Alzheimer's, uye mamwe marudzi ekenza (,).

Nekuda kweyakaumbwa yezvakaumbwa kare, kuidya kunogona kupa mabhenefiti akati wandei ehutano, kusanganisira kusimudzira hutano hwemaziso nemoyo uye kudzivirira kune mamwe marudzi ekenza (,,).

Kubika kunokanganisa kukosha kwehutano

Raw kare ine hasha inogona kudzikiswa nekubika iyo.

Zvakadaro, zvidzidzo zvakaratidza kuti kuibika kunogona kudzikisira zvirimo zvinovaka muviri, zvinosanganisira antioxidants, vhitamini C, nemaminerari akati wandei (,).

Imwe ongororo yakayedza mhedzisiro yenzira shanu dzekubika pane antioxidant uye zvinovaka zvinovaka muviri zvekare ().

Zvichienzaniswa neyekare mbishi, dzese nzira dzekubika dzakakonzera kudzikira kukuru kweiyo yakazara antioxidants nemaminerari, kusanganisira calcium, potasium, iron, zinc, uye magnesium ().

Ipo mbichana kare ingazvirumbidza pamusoro peiyo yemhando yepamusoro yezvinhu, chidzidzo chakaona kuti kupisa kunochengetedza zvakanyanya antioxidants nemaminerari, zvichienzaniswa nedzimwe nzira dzekubika ().

Nekuda kweizvozvo, kune avo vanosarudza yakabikwa kare, kuipisa kwechinguva chipfupi inogona kunge iri nzira yakanakisa yekuchengetedza huwandu hwayo hwehukama.

Kale chikafu chine huturu-hwakatsetseka chakakwira mumavhitamini akawanda, zvicherwa, uye antioxidants. Ipo kubika kare kuchiita kuti isanyanya kuvava, zvakare inoderedza zvakanyanya antioxidant, vhitamini C, uye zvicherwa.

Raw kare inogona kunge yakakwira muGoitrin

Raw kare inogona kunge iine hutano, asi inogona zvakare kukuvadza yako utachiona basa.

Kale, pamwe chete nemimwe miriwo yemuchinjikwa, ine huwandu hwakawanda hweGoitrogens, ari makomputa anogona kukanganisa basa rehutachiona ().

Kunyanya, yakasvibirira kare ine mhando yegoitrogen inonzi goitrins.

Pane zvimwe zvinonetsa pamusoro pekudya mbishi kare, sezvo goitrins inogona kudzora kutora iodine, iyo yakakosha mukugadzirwa kwehormone mahormone ().

Izvi zvinoshungurudza, sezvo mahormone ehutachiona achibatsira kugadzirisa metabolism yako. Nekuda kweizvozvo, kusagadzikana kwehutachiona kunogona kutungamira kudzikisira masimba esimba, kuwedzera huremu, kunzwira kutonhora, uye zvisizvo mukurova kwemoyo ().

Kumwe kuongorora kwegoitrin kuisa mumiti yemuchinjikwa kwakawana kuti kungo wandisa zvakapetwa mazana maviri emakirogiramu (1 kg) ekare pazuva pazuva kwemwedzi yakati wandei kwakakanganisa hutano hwehutachiona mune vamwe vanhu vakuru vane hutano ().

Nekudaro, tsvagiridzo yakaratidza kuti kunwa zvine mwero kwemiriwo ine goitrin ine hupfumi, kusanganisira kare, inogona kunge yakachengeteka kune vanhu vazhinji.

Pamusoro pezvo, zvidzidzo zvemhuka uye zvevanhu zvinoratidza kuti kudya mabroccoli uye zvinomera zveBrussels hakukanganise zvakanyanya mazinga ehormone kana mashandiro, zvichiratidza kuti huwandu hune mwero hungatove hwakachengeteka kune avo vane dambudziko rehutachiona (,).

Uyezve, kugara uchidya yemuchinjikwa miriwo kwave kungosanganisirwa nenjodzi yakawedzera yekenza yehutachiona mune vakadzi vane yakaderera kwazvo iodine inodya (,).

Zvakadaro, zvichipiwa kuti kubika miriwo kunogadzirisa iyo enzyme inokonzeresa kuburitsa goitrin, avo vane matambudziko ehutachiona vanogona kubatsirwa nekubika kare vasati vadya, pamwe nekuona kukwana kwakakwana kweayodini kubva muzvikafu senge zvegungwa nemukaka (,).

Raw kare ine goitrins, iyo inogona kudzikisa ayodini mazinga uye kukanganisa hutachiona basa. Asi, kutsvagurudza kunoratidza kuti kudya zvine mwero zvekare hakugone kuve nemhedzisiro pahutano hwehutachiona.

Chinokosha

Kale chimwe chezvikafu zvine hutano pasi pano nekuda kwehuwandu hwayo hwevitamin, zvicherwa, uye antioxidants.

Kunyangwe kuve wakakwira mumakonzo, kutsvagurudza kunoratidza kuti kudya zvine mwero zvekare mbichana hazvigone kukanganisa hutano hwako. Uyezve, mbichana kare inogona kuve yakagwinya kupfuura mhando dzakabikwa.

Kuti uderedze njodzi yako yemhedzisiro kubva kune goitrins paunenge uchikohwa zvese zvinovaka muviri izvo kare zvinofanirwa kupa, funga kubatanidza zvese mbishi uye zvakabikwa kare mukudya kwako.