Iwo Akajairika Mhando dzeKare uye Maitiro Ekubika Navo

Zvemukati

• Curly Kale
• Tsvuku (kana Tsvuku Russian) Kale
• Lacinato (kana Tuscan kana Dinosaur) Kale
• Redbor Kale
• Mwana Kale
• Ongororo ye

Kale inogona kunge iri miriwo inopisa zvakanyanya kubvira, zvakanaka, nokusingaperi. Kunyangwe iwe uchikwereta iyo "Ramba Wakadzikama uye Kale On" memes pese pa internet kana Beyoncé's inoshamisa KALE sweatshirt, chinhu chimwe ndechechokwadi: Iri girini rine mashizha ikozvino itsika tsika.

Asi kana iwe uchizotamba mutambo wakasekesa "Usamboita kare vibe yangu" t-shati, iwe unofanirwa kutora yako yekare chokwadi yakatwasuka-kusanganisira kuti kune akawanda marudzi ekare. Hongu, chaizvo. (Hezvino zvimwe zvinhu zvinoshamisa zvaungangodaro usingazive nezvekare.)

Kunyange ese ma kales akazara nemavitamini uye mamineral (senge vhitamini K uye iron), kuziva ako ekare mhando kunogona kuwedzera iyi veg kuchikafu chako kunyange nyore. Pano, iwo akajairika marudzi ekare uye nemabatiro avanogona kukwirisa kare hupenyu hwako.

Curly Kale

Zvakanakira: Chips uye general kubika

Curly kale ndiyo yakajairika - iwe wakambozviona sekushongedzwa pahote yako paresitorendi, mumasadhi, uye sauteéed. Asi kunyangwe iri #basic, curly kale ichiri kukodzera kuzivikanwa.

“Kare iyi, semakare akawanda, ine potassium yakawanda, vhitamini B6, nezvimwe zvakawanda zvinorwisa antioxidants, ine mhiripiri inonaka, uye inovava zvishoma,” anodaro chiremba wezvekudya akanyoreswa Mariana Daniela Torchia, Ph.D. Kufanana nemamwe ma kales ese, zvakare akawandisa mavitamini K, C, uye B pamwe ne fiber uye antioxidants. (Iyo ine kunyange yakawanda vhitamini C kupfuura orenji!)

Ndiyo yakajairwa kare yaunowana muchitoro chegirosari, yakarongedzwa mumabhegi kana mabhokisi kana mumasumbu muchikamu chezvibereko zvitsva. Iyo yakasvibira yakasvibira nemakona akapoteredzwa pane rimwe nerimwe shizha uye ine yakasimba-yakaoma stems (iyo iwe yaunowanzoda kubvisa usati wabika kana kudya). Sezvo iri yakaoma kupfuura mamwe ma kales, iwe uchafanirwa kuikwiza nechero macitrus kana acidic chinhu kuti uiputse kana iwe uchidya mbishi, senge mune saladhi.

Nekuti iri mhando rekare harishomeka kupfuura mamwe ma kales uye nekuti makona akapetana anowana crispy muchoto, unogona kugadzira mamwe akanak ekare machipisi nerudzi urwu, anodaro. (Edza iyi yakapusa kare chips mapepa kana usati watove.)

Tsvuku (kana Tsvuku Russian) Kale

Zvakanakira: Smoothies uye saladi

Red kare kana tsvuku Russian kare ine zvakafanana zvakafanana kuravira kune rakamonana kare asi-iwe wakazvifungidzira!-Kazhinji ane tsvuku-hued madzinde. Mashizha acho akapfava kupfuura eaya akagwamba kare (akafanana nemasarugula mashizha) uye anogona kunge ari girini kana grey-girini muvara. Red kare inowanzoonekwa seinotapira kare, izvo zvinoita kuti ive yakakwana yekudya mbishi.

Ishandise mujusi, masmoothies, uye saladhi-kungokwiza uye kupfavisa mashizha nemaoko ako kuputsa fiber uye kuita kuti zvive nyore kugaya, anodaro Torchia. Zvakare, cheka madzinde akakora epasi, nekuti anotsenga uye anovava, anodaro. (Kunyange zvakachengeteka zvachose kudya, kana uchida, ingoicheka kuita zvidimbu zviduku uye simmer.)

Lacinato (kana Tuscan kana Dinosaur) Kale

Zvakanakisisa kune: Saladi uye kubika

Iyi yakare yakasviba yakasviba muvara, yakati rebei mukugadzirwa uye kutaridzika, uye iine makwinya (asi kwete makutu). "Yakakura yakabikwa uye mbishi yesaradi, asi ine mashizha matete saka zviri nyore kudya pane mamwe marudzi ekare, akaomarara," anodaro. Ichave yakapfuma zvishoma mukunaka uye chewier kupfuura mamwe makare.

Kuchidya, bvisa madzinde uye kukwiza mashizha (iyi ipfungwa yakanaka nguva dzose nekuti inotanga nzira yekupwanya fiber), anodaro. "Kuti uwane saradhi, edza kuicheka kuita zvidimbu zvidimbu uye wedzera mafuta aunofarira nemachili flakes uye akadzvanywa gariki," anodaro. Zvingakudetsera: Wedzera zvishoma bharisamu vhiniga, sezvo asidhi yevhiniga inobatsira kurerutsa shizha rekare, anotsanangura. (Kuti uwane ruzivo rwakakwana, edza iyi kare saladhi nejasi rinopfeka.)

Iyo ine tannin-senge kuravira, asi iyo inoderera kana yabikwa-saka kana ikaratidza kuve yakanyanyisa muhombodo, unogona kuibika kuti ive inonaka uye inotapira kuravira, anodaro.

Redbor Kale

Zvakanakira: Soups kana sautéing

Redbor kale ishoko-mugadziri: Iine yakadzika yepepuru ruvara uye super-yakakombama mashizha. Asi hapana kushushikana pane yakasvibira redbor kare, kunze kwekunge iwe uchida mudumbu. "Ungade kubika iyi sezvo yakakwidibira uye inoda kupfaviswa mumuto kana kuswinyiswa mumuto kuitira kunakirwa kukuru," anodaro.

Ingozvikanda mumuto (senge iyi kale detox soup) uye simmer kuti unyorove, kana kuti sveta chidimbu chechidimbu chechidimbu: Wedzera mashupuni maviri emafuta omuorivhi, maspuni maviri eapuro cider vhiniga, 1/8 teaspoon yemunyu, uye simbisa mashizha. kusvikira vada zvishoma. Wedzera kamhiripiri uye gariki poda yekuravira, wobva waisa, uye wapedza.

Kare iyi zvakare ine antioxidant inonzi alpha-lipoic acid (ALA), inogona kubatsira kuderedza shuga muropa muvanhu vane chirwere cheshuga, uye kusimbisa hutano hwemwoyo, anodaro Torchia. Bhonasi: Iyo zvakare inogadzira topper yakanaka yepizza uye flatbreads, sezvo ruvara rwayo ruchiita yakanakisa Instagram-inokwanisa kushongedza. (Uyezve ona: Nei Uchifanira Kudya Zvakanaka Zvikafu)

Mwana Kale

Zvakanakisa zve: Saladi kana Smoothies

Vacheche kare ndeimwe yemakesi akareruka kuwana muchitoro (kazhinji mumabhokisi akafanogadzirwa kana mabhegi, padyo nemashizha esaradhi) uye zvakare, zvine nharo, iri nyore kushandisa. Izvo zvakafanana nekamonana kare maererano nechitarisiko uye kuravira, asi mashizha ayo ari madiki uye akaonda mukutetepa-saka haufanire kuikwiza sezvaungaita nekakare kakakora, anodaro Torchia.

Nemhaka yekuti mwana kare ane nyoro, zvakanaka kuti udye mbishi. Unogona kuishandisa kune smoothies uye masaradhi kana sekushongedza. Kana ukasarudza kuibika, haidi nguva inenge yakawanda semamwe makare-uye iwe ungada kufungisisa kubika iyo zvachose, sezvo ichabika pasi, semamwe magidhi evana. (Funga kuwedzera baby kale kune imwe yeaya gumi girini smoothie mapepa kana iyi yekare uye gin cocktail panzvimbo.)

Ongororo ye