nyumba yachifumuNdi chimodzi mwa zakudya zopatsa thanzi komanso zopatsa thanzi kwambiri zomwe zilipo. kale kabichilili ndi mitundu yonse ya mankhwala opindulitsa, ena omwe ali ndi mankhwala amphamvu.
Kodi Kale Plant ndi chiyani?
Savoy amatchedwanso masamba a kale, brassica oleracea ndi ya mitundu ya zomera. Ili ndi masamba obiriwira kapena ofiirira.
Ma calories mu Kale Kabichi Ndiwochepa mu fiber, wochuluka mu fiber, ndipo ali ndi zero mafuta. Zonsezi ndizofunikira pa thanzi.
Kale Kabichi Nutritional Value
kale kabichi Ndi masamba otchuka, membala wa banja la kabichi ( Brassica oleracea ). Kabichi, broccoli, kolifulawa ndi masamba a cruciferous monga brussels sprouts.
Pali mitundu yambiri yosiyanasiyana. Masamba ake amatha kukhala obiriwira kapena ofiirira ndipo amakhala ndi mawonekedwe osalala kapena opindika. Zakudya zopatsa thanzi za 67 magalamu a kale ndi motere:
Vitamini A: 206% ya RDI (kuchokera ku beta-carotene).
Vitamini K: 684% ya RDI.
Vitamini C: 134% ya RDI
Vitamini B6: 9% ya RDI.
Manganese: 26% ya RDI.
Calcium: 9% ya RDI.
Mkuwa: 10% ya RDI.
Potaziyamu: 9% ya RDI.
Magnesium: 6% ya RDI.
Muli 1% kapena kuposapo ya RDI ya Vitamini B2 (Thiamin), Vitamini B3 (Riboflavin), Vitamini B3 (Niacin), iron ndi phosphorous.
Amapereka ma calories 33 okwana, 6 magalamu a chakudya (2 omwe ndi fiber), ndi 3 magalamu a mapuloteni.
kale kabichi Lili ndi mafuta ochepa kwambiri, koma mafuta ambiri amene ali mmenemo ndi omega 3 fatty acid yotchedwa alpha linolenic acid. Poganizira kuti ili ndi ma calorie otsika kwambiri, masambawa ndi amodzi mwa zakudya zopatsa thanzi kwambiri.
Kodi Ubwino Wa Kale Kabichi Ndi Chiyani?
Amapereka ma antioxidants amphamvu monga quercetin ndi kaempferol
kale kabichiMofanana ndi masamba ena obiriwira, ali ndi antioxidants ambiri.
Izi zikuphatikizapo beta-carotene, vitamini C ndi flavonoids zosiyanasiyana ndi polyphenols zikuphatikizidwa.
Antioxidants ndi zinthu zomwe zimalepheretsa thupi kuti lisawonongeke ndi okosijeni. Kuwonongeka kwa okosijeni kumaganiziridwa kuti ndi chimodzi mwazomwe zimayambitsa ukalamba komanso matenda ambiri, kuphatikiza khansa.
Zinthu zambiri zopangidwa ndi ma antioxidants zimakhalanso ndi ntchito zofunika. Izi kale kabichi quercetin ndi kaempferol, flavonoid yomwe imapezeka mochulukirapo.
Zinthu izi zaphunziridwa kwambiri m'machubu oyesera komanso maphunziro a nyama.Ili ndi mphamvu yamtima, yotsitsa magazi, anti-yotupa, anti-virus, antidepressant ndi anti-cancer.
Gwero labwino kwambiri la vitamini C
Vitamini C Ndi chakudya chofunikira. Ndi antioxidant yosungunuka m'madzi yomwe imagwira ntchito zambiri zofunika m'maselo amthupi.
kale kabichilili ndi vitamini C wambiri kuposa masamba ena ambiri; mwachitsanzo; Ndi pafupifupi 4.5 nthawi zambiri kuposa sipinachi.
kale kabichiNdiwo m'gulu la magwero abwino kwambiri a vitamini C padziko lapansi. Chikho chimodzi yaiwisi Castle Lilinso ndi vitamini C wambiri kuposa lalanje lonse.
Amachepetsa cholesterol ndikuchepetsa chiopsezo cha matenda a mtima
Cholesterol ili ndi ntchito zambiri zofunika m'thupi. Chimodzi mwa izo chimagwiritsidwa ntchito kupanga bile acid, zinthu zomwe zimathandiza kugaya mafuta.
Chiwindi chimasintha mafuta m'thupi kukhala ma bile acid, omwe amatulutsidwa m'matumbo tikamadya chakudya chamafuta.
Mafuta onse akayamwa ndipo asidi a bile afika pa zolinga zake, amalowetsedwanso ndikugwiritsidwanso ntchito m'magazi.
Zinthu zotchedwa bile acid scavengers zimatha kumanga bile acid m'mimba ndikuletsa kuyamwa kwawo. Izi zimachepetsa kuchuluka kwa cholesterol m'thupi.
kale kabichiali ndi bile acid scavenger omwe amatha kutsitsa cholesterol. Izi, Pakapita nthawi, amachepetsa chiopsezo cha matenda a mtima.
pa masabata 12 mu phunziro limodzi madzi a mpandaZapezeka kuti kudya tsiku ndi tsiku kwa mtengo wa mkungudza kumawonjezera cholesterol ya HDL ("yabwino") ndi 27% ndikutsitsa LDL ndi 10%, ndikuwongolera mawonekedwe ake a antioxidant.
Malinga ndi kafukufuku wina, steaming kale imapangitsa kuti bile acid imamangirire kwambiri ndipo imakhala yamphamvu ngati cholestyramine (mankhwala otsitsa cholesterol omwe amagwira ntchito mwanjira imeneyi).
Gwero labwino kwambiri la vitamini K
vitamini K Ndi chakudya chofunikira. Ndikofunikira kwambiri kuti magazi aziundana, ndipo amatero mwa "kuyambitsa" mapuloteni ena ndikuwapatsa mphamvu yomanga kashiamu.
Warfarin, mankhwala odziwika bwino a anticoagulant, amagwira ntchito poletsa ntchito ya vitamini iyi.
kale kabichiNdi amodzi mwa magwero abwino kwambiri a vitamini K padziko lapansi, omwe ali ndi kapu imodzi yokhala ndi pafupifupi kasanu ndi kawiri kuposa kuchuluka kwatsiku ndi tsiku komwe akulimbikitsidwa.
Mtundu wa vitamini K wopezeka mu kale ndi K1 ndipo ndi wosiyana ndi vitamini K2. Vitamini K2 amapezeka muzakudya zofufumitsa za soya ndi zinthu zina zanyama. Zimathandiza kupewa matenda a mtima ndi osteoporosis.
Imalimbitsa thanzi la mafupa
kale kabichiPotaziyamu imasunga fupa la mchere wambiri. Kafukufuku akuwonetsanso kuti kusowa kwa vitamini K kumatha kulumikizidwa ndi chiopsezo chachikulu cha kupasuka.
kale kabichiNdi gwero lalikulu la vitamini K, lomwe limapereka pafupifupi 684% ya mtengo watsiku ndi tsiku. Vitamini C m'masamba amakhalanso ndi thanzi la mafupa.
amalimbikitsa chimbudzi
masamba a kale Ndiwochulukira mu fiber ndi madzi, zonse zofunika kuti chimbudzi chizikhala bwino. Zimalepheretsanso kudzimbidwa komanso kukonza thanzi la m'mimba.
Lili ndi mphamvu zolimbana ndi khansa
Khansara ndi matenda omwe amadziwika ndi kukula kosalamulirika kwa maselo. kale kabichi Imadzaza ndi mankhwala omwe amakhulupirira kuti ali ndi zotsatira zoteteza khansa.
Kafukufuku akuwonetsa kuti masamba a cruciferous (kale kabichi wasonyeza kuti akhoza kuchepetsa kwambiri chiopsezo cha khansa zingapo.
Amathandiza kuchiza matenda a shuga
Chikho chimodzi chodulidwa mwatsopano masamba a kaleMuli pafupifupi 2 magalamu a fiber, michere yomwe imachepetsa shuga wamagazi mwa odwala omwe ali ndi matenda amtundu wa 0.6.
Malinga ndi kafukufuku waku Japan, kaloti amatha kuletsa kukwera kwa shuga m'magazi mukatha kudya.
kulimbana ndi kutupa
Kulinganiza pakati pa omega 3 ndi omega 6 mafuta acids m'thupi lathu ndikofunikira kwambiri. masamba a kale imathandizira izi. Lili ndi onse omega 1 ndi omega 1 mu chiŵerengero cha pafupifupi 3:6.
kale kabichiMakhalidwe ake odana ndi kutupa amapangitsa kukhala chakudya choyenera chochepetsera zizindikiro za nyamakazi.
Mu kafukufuku wina, maselo am'mimba omwe amakhudzidwa ndi kutupa, kale kabichiAnasonyeza kusintha chifukwa cha kudya masamba a cruciferous, kuphatikizapo
Lili ndi beta-carotene wambiri
kale kabichi Nthawi zambiri amati ali ndi vitamini A wambiri, koma izi ndi zabodza. Ndilo kuchuluka kwa beta carotene, antioxidant yomwe imatha kusinthidwa kukhala vitamini A m'thupi.
Gwero labwino la mchere wosasungidwa bwino
kale kabichiali ndi mchere wambiri, womwe umasowa mwa anthu ambiri. Ndi gwero labwino la calcium lochokera ku zomera, lomwe ndi lofunika kwambiri pa thanzi la mafupa ndipo limagwira nawo ntchito zosiyanasiyana zama cell.
Ndiwonso gwero labwino la magnesium, mchere wofunikira kwambiri. Kudya magnesiamu wambiri kumatha kuteteza matenda amtundu wa 2 komanso matenda amtima.
kale kabichilili ndi potaziyamu, mchere womwe umathandiza kupanga zizolowezi zamagetsi m'maselo a thupi. Kudya kokwanira kwa potaziyamu kumagwirizana ndi kuchepetsa kuthamanga kwa magazi komanso kuchepetsa chiopsezo cha matenda a mtima.
Kumalimbitsa chitetezo chokwanira
Kulimbitsa chitetezo cha mthupi kale kabichiVitamini C ndi folate ndi mchere wofunikira.
Tsamba la masamba a kakale Mdima wakuda, umakhala ndi ma antioxidants ambiri, omwe amalimbitsa chitetezo chamthupi.
Okwera kwambiri mu lutein ndi zeaxanthin
Chimodzi mwazotsatira zofala kwambiri za ukalamba ndi kuwonongeka kwa masomphenya. Mwamwayi, pali zakudya zingapo zomwe zimathandiza kuti izi zisachitike.
Kafukufuku wambiri wasonyeza kuti anthu omwe amadya lutein yokwanira ndi zeaxanthin amakhala ndi chiopsezo chochepa cha kuwonongeka kwa macular ndi ng'ala (matenda awiri odziwika kwambiri a maso).
Ubwino wa masamba akale kwa amayi apakati
Vitamini K imalimbitsa mitsempha ya magazi ndipo izi ndizofunikira makamaka panthawi yomwe ali ndi pakati. Kuwonjezeka kwa magazi kudera la chiberekero ndikofunika kwambiri ndipo kumakhala kosavuta ndi mitsempha yamphamvu.
Vitamini C kumalimbitsa chitetezo chokwanira. Vitamini imeneyi imadyetsanso mwanayo komanso imapatsa mayi mphamvu zowonjezera. masamba a kale Kashiamu yomwe ili mmenemo imathandiza mwanayo kukhala ndi mafupa olimba ndi mano.
Kodi Kabichi Ya Kale Imakufooketsani?
kale kabichiLili ndi zinthu zosiyanasiyana zomwe zingapereke kuwonda. Ndi otsika kwambiri mu zopatsa mphamvu. Chifukwa cha calorie yochepa komanso madzi ambiri, imakhala ndi mphamvu zochepa.
Ngakhale kuti ili ndi ma calories ochepa, imakhala ndi mapuloteni ochepa komanso fiber, zakudya ziwiri zofunika kwambiri kuti muchepetse thupi.
kale kabichiNgakhale palibe phunziro lomwe limayesa mwachindunji zotsatira za sage pa kuwonda, zikuwonekeratu kuchokera kuzinthu zake kuti zingathandize kwambiri kuchepetsa thupi.
Ubwino Wamasamba a Kale Pakhungu ndi Tsitsi
KaleVitamini C ali mmenemo amathandiza kulimbikitsa thanzi la khungu. Ulusi wa kolajeni pakhungu umafunikira vitamini C kuti ukhale wolimba. Kuchepa kwa vitamini C kumatha kufooketsa ulusi wa collagen ndikusokoneza thanzi la khungu. Vitamini C imaperekanso chitetezo cha antioxidant, kuteteza khungu ku radiation yoyipa ya UV.
madzi a kaleZimagwira ntchito bwino kupititsa patsogolo thanzi la khungu ndi tsitsi. Mu phunziro limodzi, kokha madzi a kale Kumwa kwasintha makwinya.
masamba a kaleChitsulo chili ndi phindu pa tsitsi. Masamba amaperekanso elasticity kwa tsitsi. Ngakhale kuti zakudya zomwe zili m'kati mwake zimalimbitsa tsitsi, zimalimbana ndi dandruff ndi scalp youma.
kale kabichi Chifukwa chokhala ndi potaziyamu wambiri, kudya kwambiri kungayambitse matenda otchedwa hyperkalemia. Izi zingayambitse kupweteka pachifuwa, kufooka kwa minofu, ndi kutsegula m'mimba.
hypothyroidism
kale kabichiikhoza kukhala ndi goitrogens yomwe ingasokoneze mankhwala a chithokomiro. Choncho, ngati muli ndi vuto la chithokomiro, funsani dokotala.
Mavuto pa Pakati pa Pakati ndi Kuyamwitsa
mulingo wabwinobwino kudya kabichi wakale Zitha kukhala zothandiza kwambiri pa nthawi ya mimba ndi lactation. Koma zotsatira za kudya kwambiri sizikudziwika.
