Kale Cabbage yog dab tsi? Cov txiaj ntsig thiab kev phom sij

tsev fuabtais cogNws yog ib qho khoom noj zoo tshaj plaws thiab muaj txiaj ntsig zoo tshaj plaws hauv lub neej. zaub qhwvmuaj txhua yam kev sib txuas uas muaj txiaj ntsig, qee qhov muaj cov tshuaj muaj zog.

Kale Plant yog dab tsi?

Savoy kuj hu zaub zaub, brassica oleracea belongs rau hom nroj tsuag. Nws muaj nplooj ntsuab lossis ntshav liab.

Calories nyob rau hauv Kale Cabbage Nws muaj fiber ntau, muaj fiber ntau, thiab muaj pes tsawg rog. Cov no yog tag nrho cov khoom tseem ceeb rau kev noj qab haus huv.

Kale Cabbage Nutritional nqi

zaub qhwv Nws yog cov zaub nrov, ib tus tswv cuab ntawm tsev neeg zaub qhwv (Brassica oleracea). broccoli, zaub qhwv, pob zaub paj thiab zaub cruciferous xws li brussels sprouts.

Muaj ntau hom sib txawv. Nws cov nplooj tuaj yeem yog ntsuab lossis ntshav hauv cov xim thiab muaj cov duab du lossis nkhaus. Cov khoom noj khoom haus profile ntawm 67 grams ntawm kale yog raws li nram no:

Vitamin A: 206% ntawm RDI (los ntawm beta-carotene).

Vitamin K: 684% ntawm RDI.

Vitamin C: 134% ntawm RDI

Vitamin B6: 9% ntawm RDI.

Manganese: 26% ntawm RDI.

Calcium: 9% ntawm RDI.

Copper: 10% ntawm RDI.

Potassium: 9% ntawm RDI.

Magnesium: 6% ntawm RDI.

Muaj 1% lossis ntau dua ntawm RDI rau Vitamin B2 (Thiamin), Vitamin B3 (Riboflavin), Vitamin B3 (Niacin), hlau thiab phosphorus.

Nws muab tag nrho 33 calories, 6 grams carbohydrates (2 ntawm cov fiber ntau), thiab 3 grams protein.

zaub qhwv Nws muaj cov roj tsawg heev, tab sis feem ntau ntawm cov roj hauv nws yog omega 3 fatty acid hu ua alpha linolenic acid. Xav txog nws cov ntsiab lus calorie tsawg heev, cov zaub no yog ib qho ntawm cov khoom noj muaj txiaj ntsig zoo tshaj plaws.

Dab tsi yog qhov txiaj ntsig ntawm Kale Cabbage?

Muab cov antioxidants muaj zog xws li quercetin thiab kaempferol

zaub qhwvZoo li lwm cov nplooj ntsuab, nws muaj ntau cov tshuaj antioxidants.

Qhov no suav nrog beta-carotene, vitamin C thiab ntau yam flavonoids thiab polyphenols suav nrog.

Antioxidants yog cov khoom uas tiv thaiv lub cev los ntawm oxidative puas tsuaj. Oxidative puas tsuaj yog xav tias yog ib qho ntawm cov ua rau kev laus thiab ntau yam kab mob, nrog rau mob qog noj ntshav.

Ntau cov tshuaj tsim los ntawm cov tshuaj antioxidants kuj muaj cov haujlwm tseem ceeb. Qhov no zaub qhwv quercetin thiab kaempferol, ib qho flavonoid pom muaj ntau heev.

Cov tshuaj no tau raug tshawb fawb ntau hauv cov hlab ntsha thiab hauv kev tshawb fawb tsiaj. Nws muaj cov hlab plawv muaj zog, txo cov ntshav siab, tiv thaiv kab mob, tiv thaiv kab mob, tshuaj tiv thaiv kev nyuaj siab thiab tiv thaiv qog noj ntshav.

Ib qho chaw zoo ntawm vitamin C

C vitamin Nws yog ib qho khoom noj tseem ceeb. Nws yog ib qho dej-soluble antioxidant uas pab ntau yam tseem ceeb hauv lub cev hlwb.

Piv txwv li, nws yuav tsum tau los ua ke collagen, uas muaj ntau yam qauv protein nyob rau hauv lub cev.

zaub qhwvmuaj vitamin C ntau dua li ntau lwm cov zaub; np; Nws yog kwv yees li 4.5 npaug ntau tshaj li spinach.

zaub qhwvNws yog ib qho ntawm lub ntiaj teb qhov zoo tshaj plaws ntawm cov vitamin C. Ib khob raw tsev fuabtais Nws txawm muaj vitamin C ntau dua li txiv kab ntxwv tag nrho.

Txo cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm kab mob plawv

Cov roj (cholesterol) muaj ntau yam haujlwm tseem ceeb hauv lub cev. Ib tug ntawm lawv yog siv los ua kua tsib acid, tshuaj uas pab zom cov rog.

Lub siab hloov cov roj (cholesterol) mus rau hauv cov kua tsib acids, uas tom qab ntawd tso rau hauv lub plab zom mov thaum peb noj zaub mov muaj rog.

Thaum tag nrho cov rog tau absorbed thiab cov kua tsib kua qaub mus txog nws cov hom phiaj, nws yog reabsorbed thiab rov siv dua nyob rau hauv cov hlab ntsha.

Cov tshuaj hu ua bile acid scavengers tuaj yeem khi cov kua qaub rau hauv cov hnyuv thiab tiv thaiv lawv qhov nqus. Qhov no txo ​​qis tag nrho cov roj cholesterol hauv lub cev.

zaub qhwvmuaj cov kua tsib acid scavengers uas tuaj yeem txo cov roj cholesterol. Qhov no, txo qhov kev pheej hmoo ntawm kab mob plawv thaum lub sijhawm. 

tshaj 12 lub lis piam hauv ib txoj kev tshawb fawb lub tsev fuabtais dejNws tau pom tias txhua hnub noj cedarwood nce HDL ("zoo") cov roj cholesterol los ntawm 27% thiab txo qis LDL qib los ntawm 10%, thaum txhim kho nws cov tshuaj tiv thaiv antioxidant.

Raws li ib txoj kev tshawb fawb, steaming kale ua rau kom cov kua tsib kua qaub binding nyhuv thiab yeej muaj zog li cholestyramine (cov tshuaj txo cov roj cholesterol uas ua haujlwm li ntawd).

Qhov zoo tshaj plaws ntawm vitamin K

vitamin K Nws yog ib qho khoom noj tseem ceeb. Nws yog ib qho tseem ceeb heev rau cov ntshav txhaws, thiab nws ua li ntawd los ntawm "ua kom" qee cov proteins thiab muab lawv lub peev xwm los khi calcium.

Warfarin, lub npe hu ua anticoagulant tshuaj, ua haujlwm los ntawm kev thaiv cov vitamin no.

zaub qhwvNws yog ib qho ntawm lub ntiaj teb qhov zoo tshaj plaws ntawm cov vitamin K, nrog rau ib khob muaj ze li ntawm 7 npaug ntawm qhov pom zoo txhua hnub.

Daim ntawv ntawm vitamin K pom nyob rau hauv kale yog K1 thiab txawv ntawm vitamin K2. Vitamin K2 muaj nyob rau hauv fermented soy zaub mov thiab ib co tsiaj cov khoom. Nws pab tiv thaiv kab mob plawv thiab osteoporosis.

Txhim kho pob txha noj qab haus huv

zaub qhwvPotassium cov ntsiab lus tswj cov pob txha ntxhia pob txha. Kev tshawb fawb kuj qhia tias qhov tsis muaj vitamin K yuav cuam tshuam rau kev pheej hmoo ntawm pob txha.

zaub qhwvNws yog ib qho chaw zoo ntawm vitamin K, muab txog 684% ntawm tus nqi txhua hnub. Cov vitamin C hauv zaub kuj txhim kho pob txha noj qab haus huv.

txhawb kev zom zaub mov

zaub zaub Nws muaj fiber ntau thiab dej, ob qho tib si tseem ceeb rau kev zom zaub mov kom zoo. Nws kuj tiv thaiv cem quav thiab txhim kho kev noj qab haus huv ntawm lub plab zom mov. 

Nws muaj zog tiv thaiv mob qog noj ntshav

Cancer yog ib yam kab mob uas tshwm sim los ntawm kev loj hlob ntawm cov hlwb uas tsis tswj tau. zaub qhwv Nws yog loaded nrog cov tebchaw uas ntseeg tau tias muaj kev tiv thaiv kabmob kheesxaws.

Sulforaphane Nws yog ib qho ntawm cov tebchaw no thiab pab tua kabmob kheesxaws ntawm qib molecular.

Kuj tseem muaj lwm yam tshuaj uas ntseeg tau tias yuav pab tiv thaiv qog noj ntshav, xws li indole-3-carbinol.

Cov kev tshawb fawb qhia tias cov zaub cruciferous (zaub qhwv tau qhia tias nws tuaj yeem txo qhov kev pheej hmoo ntawm ntau yam qog nqaij hlav.

Pab kho mob ntshav qab zib

Ib khob freshly tws zaub zaubMuaj li ntawm 2 grams fiber ntau, ib qho khoom noj uas txo cov ntshav qab zib hauv cov neeg mob ntshav qab zib hom 0.6. 

Raws li kev tshawb fawb Nyij Pooj, kale tuaj yeem txo qhov nce hauv cov ntshav qab zib tom qab noj mov.

fights mob

Qhov sib npaug ntawm omega 3 thiab omega 6 fatty acids hauv peb lub cev yog qhov tseem ceeb heev. zaub zaub txhawb nqa qhov nyiaj tshuav no. Nws muaj ob qho tib si omega 1 thiab omega 1 hauv qhov yuav luag 3: 6 piv.

zaub qhwvNws cov khoom tiv thaiv kab mob ua rau nws yog ib qho khoom noj zoo rau kev kho mob caj dab.

Hauv ib txoj kev tshawb fawb, cov kab mob plab hnyuv cuam tshuam los ntawm kev mob, zaub qhwvNws pom kev txhim kho vim noj zaub cruciferous, suav nrog

Muaj ntau ntau ntawm beta carotene

zaub qhwv Nws yog feem ntau thov kom muaj vitamin A siab, tab sis qhov no yog cov ntaub ntawv tsis tseeb. Nws yog qhov tseeb hauv beta carotene, ib qho antioxidant uas tuaj yeem hloov mus rau hauv vitamin A hauv lub cev.

Ib qhov zoo ntawm cov zaub mov tsis txaus

zaub qhwvyog nplua nuj nyob rau hauv minerals, ib co ntawm cov uas tsis muaj nyob rau hauv feem ntau cov neeg. Nws yog cov nroj tsuag zoo ntawm calcium, uas yog qhov tseem ceeb rau cov pob txha noj qab haus huv thiab ua lub luag haujlwm hauv txhua yam ntawm tes ua haujlwm.

Nws tseem yog ib qhov zoo ntawm magnesium, ib qho tseem ceeb heev ntxhia. Noj ntau magnesium tuaj yeem tiv thaiv kab mob ntshav qab zib hom 2 thiab kab mob plawv.

zaub qhwvmuaj cov poov tshuaj, ib qho ntxhia uas pab tsim cov hluav taws xob nyiam hauv lub cev lub hlwb. Kev noj cov poov tshuaj txaus yog txuas rau txo cov ntshav siab thiab txo qis kev pheej hmoo ntawm kab mob plawv.

Txhim khu kev tiv thaiv

Txhawm rau txhim kho lub cev tiv thaiv kab mob zaub qhwvVitamin C thiab folate yog cov zaub mov tseem ceeb.

nplooj ntawm kale zaub Qhov tsaus nti nws yog, ntau cov tshuaj antioxidants nws muaj, uas ntxiv dag zog rau kev tiv thaiv. 

Siab hauv lutein thiab zeaxanthin

Ib qho ntawm feem ntau qhov tshwm sim ntawm kev laus yog qhov ua rau pom kev tsis zoo. Hmoov zoo, muaj ntau yam khoom noj uas pab tiv thaiv qhov no tshwm sim.

zaub qhwvnyob rau hauv ntau qhov ntau lutein thiab zeaxanthin carotenoid antioxidants.

Ntau cov kev tshawb fawb tau pom tias cov neeg uas noj cov lutein txaus thiab zeaxanthin muaj tsawg dua kev pheej hmoo ntawm macular degeneration thiab cataracts (ob qhov muag ntau heev).

Cov txiaj ntsig ntawm kale zaub rau cov poj niam cev xeeb tub

Vitamin K ua kom cov hlab ntsha muaj zog thiab qhov no tseem ceeb tshwj xeeb tshaj yog thaum cev xeeb tub. Cov ntshav ntxiv rau hauv cheeb tsam uterine yog qhov tseem ceeb heev thiab ua kom yooj yim nrog cov hlab ntsha muaj zog.

Vitamin C ntxiv dag zog rau kev tiv thaiv. Cov vitamin no kuj txhawb tus menyuam thiab ua rau niam muaj zog ntxiv. zaub zaub Cov calcium nyob rau hauv nws tso cai rau tus menyuam los tsim cov pob txha thiab cov hniav. 

Puas Kale Cabbage ua rau koj qaug zog?

zaub qhwvNws muaj ntau yam khoom uas tuaj yeem ua rau poob phaus. Nws yog calories tsawg heev. Vim nws cov calories tsawg thiab cov dej siab, nws muaj lub zog tsawg.

Noj ntau cov zaub mov uas tsis muaj zog-dense tau pom nyob rau hauv ntau cov kev tshawb fawb los pab kom poob phaus.

Txawm hais tias muaj calories tsawg, nws muaj cov protein thiab fiber ntau, ob qho tseem ceeb rau kev poob phaus. 

zaub qhwvTxawm hais tias tsis muaj kev tshawb fawb ncaj qha rau cov txiaj ntsig ntawm sage ntawm kev poob phaus, nws yog qhov tseeb ntawm nws cov khoom uas nws tuaj yeem ua rau muaj txiaj ntsig zoo rau kev poob phaus.

Kale zaub muaj txiaj ntsig zoo rau daim tawv nqaij thiab plaub hau

KaleCov ntsiab lus ntawm vitamin C nyob rau hauv nws pab txhawb kev noj qab haus huv ntawm daim tawv nqaij. Cov collagen fibers hauv daim tawv nqaij xav tau vitamin C ntxiv dag zog. Cov vitamin C tsawg tuaj yeem ua rau collagen fibers tsis muaj zog thiab cuam tshuam rau cov tawv nqaij noj qab haus huv. Vitamin C kuj muab kev tiv thaiv antioxidant, tiv thaiv daim tawv nqaij los ntawm kev puas tsuaj UV hluav taws xob.

kua txiv kab ntxwvNws ua haujlwm zoo los txhim kho daim tawv nqaij thiab plaub hau noj qab haus huv. Hauv ib qho kev tshawb fawb, tsuas yog kua txiv kab ntxwv Haus dej tau txhim kho wrinkles.

zaub zaubCov ntsiab lus hlau muaj txiaj ntsig zoo rau cov plaub hau. Zaub kuj ntxiv elasticity rau cov plaub hau. Thaum cov as-ham nyob rau hauv nws cov ntsiab lus ntxiv dag zog rau cov plaub hau, nws fights dandruff thiab qhuav tawv taub hau. 

Yuav Ua Li Cas Noj Kale Cabbage

- Nws tuaj yeem siv rau hauv cov zaub mov noj hmo.

- zaub qhwvkua zaub ua tau.

- Cov nplooj tuaj yeem siv los npaj ib qho ntsuab smoothie lossis ntxiv rau ib qho smoothie.

Dab tsi yog qhov teeb meem ntawm Kale Cabbage?

hyperkalemia

zaub qhwv Vim tias nws muaj cov poov tshuaj ntau, kev noj ntau dhau tuaj yeem ua rau muaj mob hu ua hyperkalemia. Qhov no tuaj yeem ua rau mob hauv siab, cov leeg tsis muaj zog, thiab raws plab.

hypothyroidism

zaub qhwvtej zaum yuav muaj goitrogens uas cuam tshuam nrog cov tshuaj thyroid. Yog li ntawd, yog tias koj muaj teeb meem thyroid, sab laj nrog kws kho mob.

Teeb meem thaum cev xeeb tub thiab pub niam mis

nyob rau hauv ib txwm muaj noj kale cabbage Nws tuaj yeem muaj txiaj ntsig zoo thaum cev xeeb tub thiab lactation. Tab sis qhov tshwm sim ntawm overeating tsis paub.