Amfanin, Matsaloli da Saukewa Mai yiwuwa
Kale ba kayan lambu ne ba wanda zai iya zama wani abu mai ban mamaki ga tsarin abinci na ciwon sukari, ƙara ƙara, dandano, fiber , launi da sauran abubuwan amfani mai gina jiki. Wannan shayarwa mai laushi mai laushiya mai cin nama shine mai arziki a cikin carotenoids da flavonoids antioxidant waɗanda aka nuna don rage hadarin wasu cututtuka. Kale shi ne kayan gishiri kuma yana da dangin kabeji (Brassica).
Menene Abincin Abincin Abincin na Kale?
Kale shi ne abinci maras calories, mai arziki a cikin fiber, bitamin C, bitamin K, bitamin A, beta carotene, zeaxanthin, manganese (micronutrient wanda ke taimakawa wajen karya da gina jiki da sukari), da kuma lutein. Nazarin ya nuna cewa wadataccen arziki a lutein da beta carotene (carotenoids) na iya taimakawa wajen tallafawa lafiyar ido, wanda yake da muhimmanci ga mutanen da ke da ciwon sukari wadanda suka fi sauƙi ga wasu yanayi .Ya kasance maɗaukaki mai mahimmanci, potassium, bitamin B6 , baƙin ƙarfe, da jan ƙarfe (wanda ke taimaka wa enzymes antioxidant). Ƙara wadataccen kayan abinci na potassium zai iya taimaka wajen rage karfin jini , wani muhimmin mawuyacin hali ga mutanen da ciwon sukari.
Gurasar Nutrition : Daya daga cikin Kale na kusa: calories 30, 0 g mai, 29 MG sodium, 7 g carbohydrate, da kuma 2 g furotin. Ɗaya daga cikin kofin kuma yana bada kimanin kashi 4 cikin dari na kyauta na yau da kullum da aka ba da shawarar (RDA) na fiber, 9% na alli, 9% na potassium, 10% na jan ƙarfe, 26% na manganese, 684% na bitamin K, 9% na bitamin B6, 206% na bitamin A, 134% na bitamin C.
Shin akwai damuwa game da cin abinci?
Mafi yawan bitamin kwayoyin Kale na bitamin K, wani abu mai mahimmanci na jini, yana nufin cewa ga wadanda ke da cututtuka na zuciya da jijiyoyin jini, kamar cin abinci, da cin abinci na Kale da sauran kayan lambu mai laushi da ke cikin bitamin K ya kamata a kula.
Yawancin lokaci, mutane na iya kula da matakan jini yayin da suke ci kayan lambu na giciye, irin su Kale idan sun dace da abincin su. Saboda haka yana da muhimmanci muyi magana da mai kula da lafiyar ku kafin ku kara kale zuwa abincin ku idan kuna shan jini.
Yadda za a shirya Kale
Kale ya zo a cikin nau'o'in iri daban-daban, irin su curly, ornamental, da dinosaur. Kale za a iya shirya hanyoyin da yawa irin su sauteed, steamed, gasa, Boiled, juiced, da kuma ci raw. Tsari zai iya zama mafi kyawun hanya mafi kyau ga ci kale saboda yana taimakawa wajen kula da bitamin da kuma ma'adanai wanda zasu iya rasa a lokacin dafa. Baya ga ci kale raw, tofawa ma shine calorie mafi sauƙin cin abinci wanda zai iya taimakawa wajen rage asarar nauyi.
A lokacin da za a zabi kale, nemi launuka masu launin duhu tare da mai tushe. Zabi Kale tare da ƙananan ganye don ƙarin taushi da kuma dandano mafi kyau. Kada ka wanke kale lokacin da adanawa da adana a cikin jakar filastik da aka rufe kamar yadda iska ta cire. Wannan zai taimaka wajen kara rayuwarta da kuma kiyaye shi.
Wata hanya mai sauƙi don shirya kale shi ne yayi motsa shi tsawon minti biyar. Gasa da kuma kara waƙa, fure, sutura, da casseroles.
Resources:
Cibiyar Linus Pauling. Micronutrients ga Lafiya. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/micro-for-health.pdf