hale kākelaʻO ia kekahi o nā meaʻai olakino a maikaʻi loa i ke ola. kāpī kāleloaʻa nā ʻano pūhui pono a pau, ʻo kekahi o ia mau mea he lāʻau lapaʻau ikaika.
He aha ka mea kanu Kale?
Savoy kapa ʻia hoʻi kale lau, Oleracea keleawe pili i ka ʻano mea kanu. He lau ʻōmaʻomaʻo a poni paha.
Calories in Kale Cabbage He haʻahaʻa ka fiber, kiʻekiʻe ka fiber, a ʻaʻohe momona. He mau waiwai nui kēia no ke olakino.
Ka Waiwai Kale
kāpī kāle He mea kanu kaulana ia, he lālā o ka ʻohana kāpeti (Brassica oleracea). Kāpena, broccoli, cauliflower a me nā mea kanu cruciferous e like me ka ulu ʻana o Brussels.
Nui nā ʻano like ʻole. Hiki i kona mau lau he ʻōmaʻomaʻo a ʻulaʻula paha ke kala a he ʻano laumeʻa a ʻōwili paha. ʻO ka ʻike meaʻai o 67 grams o ka kale penei:
Vitamin A: 206% o ka RDI (mai ka beta-carotene).
Vitamin K: 684% o ka RDI.
Vitamina C: 134% o ka RDI
Vitamin B6: 9% o ka RDI.
Manganese: 26% o ka RDI.
Calcium: 9% o ka RDI.
Ke keleawe: 10% o ka RDI.
Potasuma: 9% o ka RDI.
Magnesium: 6% o ka RDI.
Loaʻa iā 1% a ʻoi aku paha o ka RDI no ka Vitamin B2 (Thiamine), Vitamin B3 (Riboflavin), Vitamin B3 (Niacin), ka hao a me ka phosphorus.
Hāʻawi ia i ka huina o 33 calories, 6 grams o nā carbohydrates (2 o ia mau fiber), a me 3 grams o ka protein.
kāpī kāle Loaʻa i ka momona liʻiliʻi, akā ʻo ka hapa nui o ka momona i loko he omega 3 fatty acid i kapa ʻia ʻo alpha linolenic acid. Ma muli o ka haʻahaʻa loa o ka calorie, ʻo kēia mea kanu kekahi o nā meaʻai nui loa.
He aha nā pōmaikaʻi o ka kāpena Kale?
Hāʻawi i nā antioxidants ikaika e like me ka quercetin a me kaempferol
kāpī kāleE like me nā lau ʻōmaʻomaʻo ʻē aʻe, he kiʻekiʻe loa ia i nā antioxidants.
Loaʻa kēia i ka beta-carotene, ka huaʻa C a me nā flavonoids like ʻole a me polyphenols ua komo.
ʻO nā antioxidants nā mea e pale ai i ke kino mai ka pōʻino oxidative. Manaʻo ʻia ka pōʻino oxidative ma waena o nā kumu nui o ka ʻelemakule a me nā maʻi he nui, me ke kanesa.
Nui nā mea i hana ʻia e nā antioxidants he mau hana koʻikoʻi. ʻO kēia kāpī kāle quercetin a me kaempferol, he flavonoids i loaʻa i ka nui nui.
Ua aʻo nui ʻia kēia mau mea i loko o nā paipu hoʻāʻo a me nā haʻawina holoholona.Loaʻa iā ia ka mana cardiovascular, hoʻohaʻahaʻa i ke koko, anti-inflammatory, anti-viral, antidepressant a me nā hopena anti-cancer.
He kumu maikaʻi loa o ka vitamina C
Huaʻaila C He meaʻai nui ia. He antioxidant hiki ke hoʻoheheʻe ʻia i ka wai e lawelawe ana i nā hana koʻikoʻi i loko o nā pūnaewele kino.
No ka laʻana, pono ia e synthesize i ka collagen, ka nui o ka protein structural i loko o ke kino.
kāpī kāleʻoi aku ka nui o ka huaora C ma mua o nā mea kanu ʻē aʻe; e.g; Aia ma kahi o 4.5 manawa ʻoi aku ka nui ma mua o ka spinach.
kāpī kāleAia ia ma waena o nā kumu maikaʻi loa o ka honua o ka huaora C. Hoʻokahi kīʻaha hale kākela maka He ʻoi aku ka nui o ka huaora C ma mua o ka ʻalani holoʻokoʻa.
Hoʻohaʻahaʻa i ka cholesterol a hoʻemi i ka pilikia o ka maʻi puʻuwai
He nui nā hana koʻikoʻi o Cholesterol i ke kino. Hoʻohana ʻia kekahi o lākou no ka hana ʻana i ka bile acid, nā mea e kōkua ai i ka ʻeli ʻana i nā momona.
Hoʻololi ke ake i ka cholesterol i loko o ka bile acids, a laila hoʻokuʻu ʻia i loko o ka digestive tract ke ʻai mākou i ka ʻai momona.
Ke komo ka momona a pau a hiki ka waika bile i kona mau pahu hopu, hoʻopaʻa hou ʻia a hoʻohana hou ʻia i loko o ke kahe koko.
Hiki i nā mea i kapa ʻia ʻo ka bile acid scavengers ke hoʻopaʻa i nā ʻakika bile i ka ʻāpana digestive a pale i kā lākou absorption. Hoʻemi kēia i ka nui o ka cholesterol i loko o ke kino.
kāpī kāleLoaʻa i ka bile acid scavengers hiki ke hoʻohaʻahaʻa i nā pae cholesterol. ʻO kēia, I ka wā lōʻihi, hoʻemi ia i ka pilikia o ka maʻi puʻuwai.
ma luna o 12 pule i hoʻokahi haʻawina wai hale kākelaUa ʻike ʻia ʻo ka hoʻohana ʻana i ka lāʻau kedera i kēlā me kēia lā e hoʻonui i ka HDL ("maikaʻi") cholesterol ma 27% a hoʻohaʻahaʻa i nā pae LDL ma 10%, ʻoiai e hoʻomaikaʻi ana i kona kūlana antioxidant.
Wahi a kekahi noiʻi, ʻo ka mahu kale e hoʻonui nui i ka hopena paʻa ʻana o ka bile a ʻoi aku ka ikaika e like me ka cholestyramine (he lāʻau hoʻohaʻahaʻa cholesterol e hana pēlā).
ʻO ke kumu maikaʻi loa o ka vitamina K
ka huaora K He meaʻai nui ia. He mea koʻikoʻi loa ia i ka hoʻopaʻa ʻana o ke koko, a hana ia ma ka "hoʻoulu" i kekahi mau protein a hāʻawi iā lākou i ka hiki ke hoʻopaʻa i ka calcium.
ʻO Warfarin, ka lāʻau anticoagulant i ʻike ʻia, hana maoli ma ke kāohi ʻana i ka hana o kēia huaora.
kāpī kāleʻO ia kekahi o nā kumu waiwai maikaʻi loa o ka honua no ka huaora K, me hoʻokahi kīʻaha i loaʻa ma kahi o 7 mau manawa o ka nui i ʻōlelo ʻia i kēlā me kēia lā.
ʻO ke ʻano o ka huaora K i loaʻa i ka kale ʻo K1 a ʻokoʻa mai ka huaora K2. Loaʻa ka Vitamin K2 i nā meaʻai soy fermented a me kekahi mau huahana holoholona. Kōkua ia i ka pale ʻana i ka maʻi puʻuwai a me ka osteoporosis.
Hoʻomaikaʻi i ke olakino iwi
kāpī kāleMālama ʻia ka nui o ka potassium i ka nui o ka iwi. Hōʻike pū ka noiʻi e pili ana ka hemahema o ka huaora K i kahi ʻoi aku ka nui o ka haʻi.
kāpī kāleHe kumu nui ia o ka huaora K, e hāʻawi ana ma kahi o 684% o ka waiwai o kēlā me kēia lā. ʻO ka huaora C i loko o ka mea kanu e hoʻomaikaʻi i ke olakino iwi.
hoʻolalelale
kale lau He waiwai ia i ka fiber a me ka wai, pono nā mea ʻelua no ka ʻai pono ʻana. Kāohi pū ia i ka constipation a hoʻomaikaʻi i ke olakino o ka ʻōnaehana digestive.
Loaʻa iā ia nā waiwai pale i ka maʻi kanesa
ʻO ka maʻi kanesa kahi maʻi i hōʻike ʻia e ka ulu ʻole ʻana o nā cell. kāpī kāle Hoʻopiha ʻia me nā pūhui i manaʻoʻiʻo ʻia e loaʻa nā hopena pale pale maʻi maʻi.
Sulforaphane ʻO ia kekahi o kēia mau pūhui a kōkua i ke kaua ʻana i ka hoʻokumu ʻana i ka maʻi kanesa ma ka pae mole.
Aia kekahi mea i manaʻo ʻia e kōkua i ka pale ʻana i ka maʻi kanesa, e like me ka indole-3-carbinol.
Hōʻike nā haʻawina i nā mea kanu cruciferous (kāpī kāle ua hōʻike ʻia hiki ke hoʻemi nui i ka pilikia o kekahi mau maʻi maʻi.
Kōkua i ka mālama ʻana i ka maʻi diabetes
Hoʻokahi kīʻaha i ʻoki hou ʻia kale lauAia ma kahi o 2 grams o ka fiber, kahi meaʻai e hoʻohaʻahaʻa i ke kō koko koko i nā maʻi me ka maʻi diabetes type 0.6.
Wahi a kahi noiʻi Kepani, hiki i ka kale ke kāohi i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana.
hakakā ʻana i ka mumū
ʻO ke kaulike ma waena o ka omega 3 a me ka omega 6 fatty acids i loko o ko mākou kino he mea nui loa. kale lau kākoʻo i kēia kaulike. Loaʻa iā ia ka omega 1 a me ka omega 1 ma kahi kokoke 3: 6 ratio.
kāpī kāleʻO kāna mau waiwai anti-inflammatory ka meaʻai kūpono no ka hoʻomaha ʻana i nā hōʻailona arthritis.
I loko o kekahi noiʻi, ʻo nā ʻōpū o ka ʻōpū i hoʻopilikia ʻia e ka mumū, kāpī kāleUa hōʻike ʻo ia i ka hoʻomaikaʻi ʻana ma muli o ka ʻai ʻana i nā lau cruciferous, me
Loaʻa i ka nui o ka beta carotene
kāpī kāle Ua ʻōlelo pinepine ʻia he kiʻekiʻe i ka vitamina A, akā he ʻike wahaheʻe kēia. He kiʻekiʻe maoli ia i ka beta carotene, he antioxidant hiki ke hoʻololi i ka huaʻa A i ke kino.
ʻO kahi kumu maikaʻi o nā minerale i mālama ʻole ʻia
kāpī kālehe waiwai i na minerala, a nele kekahi i ka nui o kanaka. He kumu puna maikaʻi ia o ka mea kanu o ka calcium, he mea koʻikoʻi ia no ke olakino iwi a he kuleana i nā ʻano hana kelepona āpau.
He kumu maikaʻi ia o ka magnesium, he mineral koʻikoʻi koʻikoʻi. ʻO ka ʻai ʻana i ka nui o ka magnesium hiki ke pale aku i ka maʻi maʻi type 2 a me ka maʻi puʻuwai.
kāpī kāleloaʻa i ka potassium, he mineral e kōkua ana i ka hoʻokumu ʻana i nā ʻano uila i loko o nā pūnaewele o ke kino. Hoʻopili ʻia ka ʻai ʻana o ka potassium i ka haʻahaʻa o ke koko a me ka liʻiliʻi o ka maʻi puʻuwai.
Hoʻoikaika i ka palekana
E hoʻoikaika i ka ʻōnaehana pale kāpī kāleʻO ka Vitamin C a me ka folate nā minerala nui.
lau lau kale ʻO ka ʻeleʻele, ʻoi aku ka nui o nā antioxidants i loko, kahi e hoʻoikaika ai i ka pale ʻana.
Nui ka lutein a me ka zeaxanthin
ʻO kekahi o nā hopena maʻamau o ka ʻelemakule, ʻo ia ka pōʻino o ka ʻike. ʻO ka mea pōmaikaʻi, he nui nā meaʻai e kōkua i ka pale ʻana i kēia.
He nui nā haʻawina i hōʻike i ka poʻe e ʻai nui ana i ka lutein a me ka zeaxanthin he haʻahaʻa haʻahaʻa o ka macular degeneration a me ka cataracts (ʻelua mau maʻi maʻamau maʻamau).
Nā pōmaikaʻi o nā mea kanu kale no nā wahine hāpai
Mālama ka Vitamin K i nā kīʻaha koko a he mea nui kēia i ka wā hāpai. ʻO ke kahe koko i hoʻohui ʻia i ka ʻāina uterine he mea nui a lilo i maʻalahi me nā kīʻaha koko ikaika.
Hoʻoikaika ka Vitamin C i ka palekana. Hāʻawi kēia huaora i ka pēpē a hāʻawi i ka makuahine i ke ola hou. kale lau ʻO ka calcium i loko e hiki ai i ka pēpē ke hoʻomohala i nā iwi a me nā niho ikaika.
Nawaliwali anei ka Kale Kale?
kāpī kāleLoaʻa iā ia nā waiwai like ʻole e hiki ke hāʻawi i ke kaumaha kaumaha. He haʻahaʻa loa ia i nā calorie. Ma muli o ka haʻahaʻa haʻahaʻa o ka calorie a me ka nui o ka wai, he haʻahaʻa haʻahaʻa ka ikehu.
ʻO ka ʻai ʻana i nā meaʻai haʻahaʻa haʻahaʻa i hōʻike ʻia i nā haʻawina he nui e kōkua i ka hoʻemi kaumaha.
ʻOiai he haʻahaʻa i loko o nā calorie, aia nā mea liʻiliʻi o ka protein a me ka fiber, ʻelua mau meaʻai nui no ka pohō kaumaha.
kāpī kāleʻOiai ʻaʻohe haʻawina e hoʻāʻo pololei i nā hopena o ka sage ma ke kaumaha o ke kaumaha, ʻike maopopo ʻia mai kāna mau waiwai hiki iā ia ke hāʻawi maikaʻi i ka pohō kaumaha.
Pōmaikaʻi Huaʻai Kale no ka ʻili a me ka lauoho
KaleKōkua ka Vitamin C i loko e hoʻoikaika i ke olakino o ka ʻili. Pono ka huaʻa C e hoʻoikaika i ka ʻili collagen. Hiki i ka haʻahaʻa o ka huaora C ke hoʻonāwaliwali i nā fiber collagen a pili i ke olakino ʻili. Hāʻawi pū ka Vitamin C i ka pale antioxidant, e pale ana i ka ʻili mai ka radiation UV pōʻino.
wai kaleHe hana maikaʻi ia e hoʻomaikaʻi i ke olakino o ka ʻili a me ka lauoho. Ma hoʻokahi haʻawina, wale nō wai kale Ua hoʻomaikaʻi ka inu ʻana i nā wrinkles.
kale lauHe mea pono ka hao no ka lauoho. Hoʻohui pū nā mea kanu i ka elasticity i ka lauoho. ʻOiai nā meaʻai i loko o kāna mea e hoʻoikaika ai i ka lauoho, hakakā ia i ka dandruff a me ke poʻo maloʻo.
Pehea e ʻai ai i ke kāpeti Kale
- Hiki ke hoʻohana ʻia i nā kīʻaha meaʻai no ka ʻaina ahiahi.
- kāpī kālehiki ke hana i ka sopa.
- Hiki ke hoʻohana ʻia nā lau e hoʻomākaukau i kahi smoothie ʻōmaʻomaʻo a hoʻohui ʻia i kekahi smoothie.
He aha nā pōʻino o ke kāpena Kale?
hyperkalemia
kāpī kāle No ka mea he waiwai ia i ka pāhare, ʻo ka ʻai ʻana i ka nui e hiki ke hoʻoulu i kahi maʻi i kapa ʻia ʻo hyperkalemia. Hiki i kēia ke hoʻoulu i ka ʻeha o ka umauma, nāwaliwali o ka ʻiʻo, a me ka maʻi maʻi.
hypothyroidism
kāpī kālehiki ke loaʻa nā goitrogens e hoʻopilikia i ka lāʻau thyroid. No laila, inā he pilikia kou thyroid, e nīnau i ke kauka.
Nā pilikia i ka wā hāpai a me ka hānai ʻana
i nā nui maʻamau ʻai ʻana i ka kāpeti Hiki ke loaʻa nā pōmaikaʻi nui i ka wā hāpai a me ka lactation. Akā ʻaʻole ʻike ʻia ka hopena o ka ʻai nui.
