osisi kaleỌ bụ otu n'ime nri ndị kachasị ahụike na nke kacha edozi ahụ dị adị. kale kabeejiỌ nwere ụdị ogige bara uru niile, ụfọdụ n'ime ha nwere ọgwụ ike dị ike.
Kedu ihe bụ Kale Plant?
Savoy akpọkwara akwukwo nri kale, brassica oleracea bụ nke ụdị osisi. O nwere akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ odo odo.
Calories dị na kabeeji Ọ dị obere na eriri, nnukwu eriri ma nwee abụba efu. Ihe ndị a niile bụ ihe dị mkpa maka ahụike.
Uru nri Kabeeji Kale
kale kabeeji Ọ bụ akwụkwọ nri na-ewu ewu, onye so na ezinụlọ kabeeji (Brassica oleracea). Kabeeji, broccoli, kọlịflawa na metụtara inine cruciferous dị ka brussels pulite.
Enwere ọtụtụ ụdị dị iche iche. Akwụkwọ ya nwere ike ịbụ akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ odo odo na agba ma nwee ọdịdị dị nro ma ọ bụ gbagọrọ agbagọ. Profaịlụ nri nke gram 67 nke kale bụ nke a:
Vitamin A: 206% nke RDI (site na beta-carotene).
Vitamin K: 684% nke RDI.
Vitamin C: 134% nke RDI
Vitamin B6: 9% nke RDI.
Manganese: 26% nke RDI.
Calcium: 9% nke RDI.
Ọla kọpa: 10% nke RDI.
Potassium: 9% nke RDI.
Magnesium: 6% nke RDI.
Nwere 1% ma ọ bụ karịa nke RDI maka vitamin B2 (Thiamin), Vitamin B3 (Riboflavin), Vitamin B3 (Niacin), ígwè, na phosphorus.
Ọ na-enye ngụkọta nke calorie 33, gram 6 nke carbohydrates (2 n'ime ha bụ eriri) na gram 3 nke protein.
kale kabeeji O nwere ntakịrị abụba, mana ọtụtụ abụba dị na ya bụ omega 3 fatty acid nke a na-akpọ alfa linolenic acid. N'ịtụle ọdịnaya calorie ya dị obere, akwụkwọ nri a bụ otu n'ime nri ndị na-edozi ahụ.
Kedu uru dị na Kale Cabbage?
Na-enye antioxidants siri ike dị ka quercetin na kaempferol
kale kabeeji, dị ka akwụkwọ ndụ akwụkwọ ndụ ndị ọzọ, nwere nnukwu antioxidants.
Nke a gụnyere beta-carotene, vitamin C na flavonoids dị iche iche na polyphenols gụnyere.
Antioxidants bụ ihe na-echebe ahụ pụọ na mmebi oxidative. A na-eche na mmebi oxidative so n'ihe na-ebute ịka nká na ọtụtụ ọrịa, gụnyere ọrịa cancer.
Ọtụtụ ihe ndị antioxidants mepụtara nwekwara ọrụ dị mkpa. Nke a kale kabeeji O nwere quercetin na kaempferol, flavonoid, nke a na-ahụ n'ọtụtụ buru ibu.
A mụọla ihe ndị a nke ọma na tubes ule na ọmụmụ anụmanụ.Ọ nwere akwara obi siri ike, mbelata ọbara mgbali elu, mgbochi mkpali, mgbochi nje, antidepressant na mgbochi ọrịa kansa.
Ọ bụ ezigbo isi iyi nke vitamin C
vitamin C Ọ bụ nri dị mkpa. Ọ bụ antioxidant na-agbaze mmiri nke na-arụ ọtụtụ ọrụ dị mkpa na sel anụ ahụ.
Dị ka ihe atụ, ọ dị mkpa iji synthesize collagen, bụ ihe kasị ukwuu structural protein n'ime ahụ.
kale kabeejinwere ọtụtụ vitamin C karịa ọtụtụ akwụkwọ nri ndị ọzọ; ọmụmaatụ; A na-achọta ya n'ihe dị ka okpukpu 4.5 karịa ego spinach.
kale kabeejiỌ bụ otu n'ime isi mmalite vitamin C kacha mma n'ụwa. Otu iko raw kale O nwekwara vitamin C karịa otu oroma dum.
Na-ebelata cholesterol ma na-ebelata ohere nke ọrịa obi
Cholesterol nwere ọtụtụ ọrụ dị mkpa na ahụ. A na-eji otu n'ime ihe ndị a eme bile acids, ihe ndị na-enyere aka igbari abụba.
Imeju na-eme ka kọlesterol ghọọ bile acid, bụ́ nke a na-ebunye ya na traktị nri nri mgbe anyị na-eri nri nwere abụba.
A na-etinye abụba niile, ma ozugbo bile acid mezuru ebumnuche ya, a na-emegharị ya ma jiri ya mee ihe n'ọbara.
Ihe ndị a na-akpọ bile acid sequestrants nwere ike jikọta bile acid na tract digestive ma gbochie mmịnye ha. Nke a na-ebelata mkpokọta cholesterol n'ime ahụ.
kale kabeejiNwere ihe mkpofu bile acid nke nwere ike belata ọkwa cholesterol. Nke a, na-ebelata ohere nke ọrịa obi ka oge na-aga.
maka izu iri na abụọ n'otu ọmụmụ ihe nnukwu mmiriAchọpụtara na iri walnuts kwa ụbọchị mụbara cholesterol HDL (“dị mma”) site na 27% wee wedata ọkwa LDL site na 10% ma na-eme ka ọkwa antioxidant dịkwuo mma.
Dị ka otu nnyocha si kwuo, steaming kale na-abawanye mmetụta nke njikọ bile acid n'ụzọ dị ịrịba ama ma na-enwe ike dị ka cholestyramine (ọgwụ na-ebelata cholesterol nke na-arụ ọrụ n'ụzọ dị otú a).
Ọ bụ isi iyi kachasị mma nke vitamin K
vitamin K Ọ bụ nri dị mkpa. Ọ dị oke egwu maka mkpụkọ ọbara, ọ na-eme nke a site na "ịkwalite" ụfọdụ protein na inye ha ikike ijikọ calcium.
Warfarin, ọgwụ mgbochi a ma ama nke ọma, na-arụ ọrụ n'ezie site na igbochi ọrụ nke vitamin a.
kale kabeejiỌ bụ otu n'ime ebe kachasị mma n'ụwa na-enweta vitamin K, otu iko nwekwara ihe fọrọ nke nta ka ọ bụrụ okpukpu asaa nke ego a tụrụ aro kwa ụbọchị.
Ụdị vitamin K dị na kale bụ K1 ma dị iche na vitamin K2. A na-ahụ vitamin K2 n'ime nri soy fermented na ụfọdụ ngwaahịa anụmanụ. Ọ na-enyere aka igbochi ọrịa obi na ọkpụkpụ ọkpụkpụ.
Na-eme ka ahụike ọkpụkpụ dịkwuo mma
kale kabeejiỌdịnaya potassium ya na-echebe njupụta ịnweta ọkpụkpụ. Nnyocha na-egosikwa na enweghi vitamin K nwere ike jikọta na ihe ize ndụ dị elu nke mgbaji.
kale kabeejiỌ bụ nnukwu isi iyi nke vitamin K, na-enye ihe dịka 684% nke uru kwa ụbọchị. Vitamin C dị na akwụkwọ nri na-emekwa ka ahụ ike ọkpụkpụ dịkwuo mma.
na-akwalite mgbaze
akwukwo nri kale Ọ bara ụba na eriri na mmiri, nke abụọ dị mkpa maka mgbari nri kwesịrị ekwesị. Ọ na-egbochi afọ ntachi ma mee ka ahụike nke usoro nri digestive dịkwuo mma.
Nwere ihe na-egbochi ọrịa cancer
Ọrịa cancer bụ ọrịa nke mkpụrụ ndụ anaghị achịkwa ya. kale kabeeji A na-eju ya na ogige ndị kwenyere na ọ nwere mmetụta nchebe megide ọrịa cancer.
Sulforaphane Ọ bụ otu n'ime ogige ndị a ma na-enyere aka ịlụso ọrịa cancer ọgụ na ọkwa molekụla.
O nwekwara ihe ọzọ a kwenyere na ọ na-enyere aka igbochi ọrịa kansa, dị ka indole-3-carbinol.
Nnyocha egosila na akwụkwọ nri cruciferous (kale kabeeji egosila na ọ na-ebelata ihe ize ndụ nke ọtụtụ ọrịa cancer, gụnyere
Na-enyere aka ịgwọ ọrịa shuga
Otu iko a gbuturu ọhụrụ akwukwo nri kaleO nwere ihe dị ka gram 2 nke eriri, ihe na-edozi ahụ nke na-ebelata ọkwa shuga n'ọbara na ndị ọrịa nwere ụdị ọrịa shuga 0.6.
Dị ka nchọpụta ndị Japan si kwuo, kale nwere ike igbochi ịrị elu nke ọkwa shuga dị n'ọbara ma e risịrị nri.
na-alụ ọgụ mbufụt
Ntuzi n'etiti omega 3 na omega 6 fatty acids n'ime ahụ anyị dị ezigbo mkpa. akwukwo nri kale Nke a na-akwado nguzozi. O nwere ma omega 1 na omega 1 na ihe fọrọ nke nta ka ọ bụrụ 3: 6.
kale kabeejiNgwongwo ya na-egbochi mkpali na-eme ka ọ bụrụ nri dị mma iji belata mgbaàmà ogbu na nkwonkwo.
N'otu nnyocha, mkpụrụ ndụ eriri afọ na-emetụta mbufụt kale kabeejiO gosipụtara ọganihu n'ihi iri akwụkwọ nri cruciferous, gụnyere.
Nwere nnukwu beta carotene
kale kabeeji A na-ekwukarị na ọ nwere nnukwu vitamin A, mana nke a bụ ozi ụgha. N'ezie, ọ dị elu na beta carotene, antioxidant nke nwere ike ịtụgharị ghọọ vitamin A n'ime ahụ.
Ọ bụ ezigbo isi iyi nke mineral na-enweghị ike zute oke.
kale kabeeji, bara ụba na mineral, ụfọdụ n'ime ha enweghị. Ọ bụ ezigbo isi iyi nke calcium nke sitere na osisi, nke dị mkpa maka ahụike ọkpụkpụ ma na-ekere òkè n'ụdị ọrụ cellular niile.
Ọ bụkwa ezigbo isi iyi nke magnesium, ihe ịnweta dị oke mkpa. Iri ọtụtụ magnesium nwere ike ichebe megide ụdị ọrịa shuga 2 na ọrịa obi.
kale kabeejiO nwere potassium, mineral nke na-enyere aka guzobe eletrịkị eletrịkị n'ime sel nke ahụ. Ejikọtara oriri potassium zuru oke na mbelata ọbara mgbali na mbelata ihe ize ndụ nke ọrịa obi.
Na-ewusi mgbochi ike
Iji mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike kale kabeejiVitamin C na folate dị na ya bụ mineral ndị dị mkpa.
Akwụkwọ nri Kale Ka ọ na-agba ọchịchịrị, ka ọ na-enwekwu antioxidants, nke na-eme ka ihe mgbochi sie ike.
Dị elu na lutein na zeaxanthin
Otu n'ime ihe na-akpatakarị ịka nká bụ na ọhụụ na-akawanye njọ. Ọ dabara nke ọma, enwere nri dị iche iche na-enyere aka igbochi nke a ime.
kale kabeejin'ọtụtụ buru ibu lutein na zeaxanthin Nwere carotenoid antioxidants.
Ọtụtụ nchọpụta egosila na ndị na-eri lutein na zeaxanthin zuru oke nwere obere ihe ize ndụ nke mmebi macular degeneration na cataracts (nsogbu anya abụọ a na-ahụkarị).
Uru nke akwụkwọ nri kale maka ụmụ nwanyị dị ime
Vitamin K na-eme ka arịa ọbara sie ike, nke dị mkpa karịsịa n'oge ime ime. Ọbara agbakwunyere na mpaghara uterine dị ezigbo mkpa ma na-adị mfe site na arịa ọbara siri ike.
Vitamin C na-ewusi mgbochi ike. Vitamin a na-enyekwa nwa ọhụrụ ahụ ike ma na-enye nne ya ume. akwukwo nri kale Calcium dị na ya na-enyere nwa ọhụrụ aka ịzụlite ọkpụkpụ na ezé siri ike.
Kabeeji Kale ọ na-enyere gị aka ịkwụsị ibu?
kale kabeejiỌ nwere ihe dị iche iche nwere ike inyere gị aka ifelata. Ọ dị obere na calorie. N'ihi obere calorie ya na mmiri dị elu, ọ nwere ike ike dị ala.
Egosiputara iri nri nke nwere obere ume n'ọtụtụ ọmụmụ iji nyere aka na ọnwụ.
N'agbanyeghị na ọ nwere obere kalori, ọ nwere obere protein na eriri, nri abụọ dị mkpa maka ịbelata ibu.
kale kabeejiỌ bụ ezie na ọ dịghị ọmụmụ ozugbo na-anwale mmetụta ya na ọnwụ dị arọ, o doro anya site na ihe onwunwe ya na ọ nwere ike inye onyinye bara uru na ọnwụ.
Uru nke akwukwo nri Kale maka akpụkpọ na ntutu
KaleIhe vitamin C dị na ya na-enyere aka mee ka ahụ ike anụ ahụ sie ike. Ihe eriri collagen dị na akpụkpọ ahụ chọrọ vitamin C iji wusie ike. Obere vitamin C nwere ike ime ka eriri collagen daa ma metụta ahụike anụ ahụ. Ebe vitamin C na-enyekwa nchebe antioxidant, ọ na-echebe akpụkpọ ahụ pụọ na radieshon UV na-emerụ ahụ.
Ihe ọṅụṅụ kale puliteNa-arụ ọrụ nke ọma iji kwalite ahụike anụ ahụ na ntutu. N'otu ọmụmụ ihe, naanị ihe ọṅụṅụ kale pulitere Ịṅụ ya mere ka wrinkles dịkwuo mma.
akwukwo nri kaleỌdịnaya ígwè ya bara uru maka ntutu isi. Akwụkwọ nri na-enyekwa ntutu isi na-agbanwe agbanwe. Ihe oriri ndị dị na ya na-ewusi ntutu isi ma na-alụ ọgụ dandruff na nkụchi isi.
Kedu ka esi rie kabeeji Kale?
– Enwere ike iji ya na efere akwukwo nri maka nri abalị.
- kale kabeejiỊ nwere ike ime ofe si .
– Enwere ike iji akwụkwọ ya dozie smoothies akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ tinye ya na smoothie ọ bụla.
Kedu ihe bụ ihe ọjọọ nke Kale Cabbage?
hyperkalemia
kale kabeeji Ebe ọ bụ ọgaranya potassium, iribiga ihe ókè nwere ike ịkpata ọrịa a na-akpọ hyperkalemia. Nke a nwere ike ịkpata mgbu obi, adịghị ike akwara, na afọ ọsịsa.
hypothyroidism
kale kabeejinwere ike ịnwe goitrogens, nke nwere ike igbochi ọgwụ thyroid. Ya mere, ọ bụrụ na ị nwere nsogbu thyroid, kpọtụrụ dọkịta.
Nsogbu n'oge ime na nwa ara
ego nkịtị na-eri kale pulite Ọ nwere ike ịba uru dị ukwuu n'oge ime na nwa ara. Mana mmetụta nke iribiga ihe ókè adịghị ama.
