Chii chinonzi Kale Cabbage? Benefits uye Kukuvadza

castle plantNdicho chimwe chezvokudya zvinovaka muviri uye zvinovaka muviri zvikuru zviripo. kare cabbageine marudzi ose emishonga inobatsira, mamwe ane simba remishonga.

Chii chinonzi Kale Plant?

Savoy anonziwo makare muriwo, brassica oleracea ndeyemhando yemiti. Iine mashizha egirinhi kana epepuru.

Macalories muKale Cabbage Iyo yakaderera mufiber, yakakwira mufiber, uye ine zero mafuta. Zvose izvi zvinhu zvakakosha zvehutano.

Kale Cabbage Nutritional Value

kare cabbage Muriwo wakakurumbira, nhengo yemhuri yekabichi (Brassica oleracea). Kabichi, broccoli, cauliflower uye miriwo yecruciferous yakaita sebrussels inomera.

Kune marudzi akawanda akasiyana. Mashizha ayo anogona kunge akasvibira kana epepuru muruvara uye aine chimiro chakatsetseka kana chakakombama. Chikafu chekudya che67 magiramu ekare ndeaya anotevera:

Vitamin A: 206% yeRDI (kubva ku beta-carotene).

Vitamin K: 684% yeRDI.

Vitamin C: 134% yeRDI

Vitamin B6: 9% yeRDI.

Manganese: 26% yeRDI.

Calcium: 9% yeRDI.

Mhangura: 10% yeRDI.

Potassium: 9% yeRDI.

Magnesium: 6% yeRDI.

Ine 1% kana kupfuura yeRDI yeVitamin B2 (Thiamin), Vitamin B3 (Riboflavin), Vitamin B3 (Niacin), iron uye phosphorus.

Inopa huwandu hwemakoriyumu makumi matatu nematatu, magiramu matanhatu emacarbohydrates (33 ayo ari fiber), uye magiramu matatu emapuroteni.

kare cabbage Iine mafuta mashoma, asi mazhinji emafuta ari mairi ndeye omega 3 fatty acid inonzi alpha linolenic acid. Tichifunga nezvayo yakaderera macalorie, muriwo uyu ndechimwe chezvokudya zvinovaka muviri zvakanyanya.

Ndezvipi Zvakanakira Kale Cabbage?

Inopa ane simba antioxidants akadai quercetin uye kaempferol

kare cabbageKufanana nemamwe mashizha ane mashizha, ane antioxidants zvakanyanya.

Izvi zvinosanganisira beta-carotene, vhitamini C uye akasiyana flavonoids uye polyphenols zvinosanganisirwa.

Antioxidants zvinhu zvinodzivirira muviri kubva mukukuvadzwa kweiyo oxidative. Oxidative kukuvara kunofungidzirwa kuve pakati pezvinokonzeresa kuchembera uye zvirwere zvakawanda, kusanganisira cancer.

Zvinhu zvakawanda zvinoumbwa nema antioxidants zvinewo mabasa akakosha. Izvi kare cabbage quercetin uye kaempferol, flavonoid inowanikwa muhuwandu hwakawanda.

Izvi zvinhu zvakadzidzwa zvakanyanya mumachubhu ebvunzo uye muzvidzidzo zvemhuka. Iine simba remoyo, kuderera kweropa, anti-inflammatory, anti-viral, antidepressant uye anti-cancer madhara.

Chinhu chakanakisa chevhitamini C

vitamini C Icho chikafu chakakosha. Iyo inonyungudika nemvura antioxidant inoshanda mabasa mazhinji akakosha mumasero emuviri.

Semuyenzaniso, zvinodikanwa kugadzira collagen, iyo yakanyanya kuwanda mapuroteni emumuviri.

kare cabbageine vhitamini C yakawanda kupfuura mimwe miriwo mizhinji; e.g; Inenge 4.5 nguva yakawanda kupfuura sipinashi.

kare cabbageIcho chiri pakati pezvakanakisa zvepasi rose zvevhitamini C. Kapu imwe raw castle Inotova nevhitamini C yakawanda kupfuura orenji rose.

Inoderedza cholesterol uye inoderedza njodzi yechirwere chemoyo

Cholesterol ine mabasa mazhinji akakosha mumuviri. Imwe yacho inoshandiswa kugadzira bile acid, zvinhu zvinobatsira kugaya mafuta.

Chiropa chinoshandura cholesterol kuita bile acids, iyo inobva yabuditswa mudumbu rekudya kana tadya chikafu chine mafuta.

Kana mafuta ese abatwa uye bile acid yasvika pazvinangwa zvayo, inodzorwa zvakare yoshandiswazve muropa.

Zvinhu zvinonzi bile acid scavengers zvinogona kusunga bile acids kunzira yekugaya uye kudzivirira kubatwa kwavo. Izvi zvinoderedza huwandu hwecholesterol mumuviri.

kare cabbageine bile acid scavengers inogona kuderedza cholesterol. Izvi, Nokufamba kwenguva, inoderedza njodzi yechirwere chemwoyo. 

kwemavhiki gumi nemaviri muchidzidzo chimwe mvura yenhareZvakaonekwa kuti kushandiswa kwemazuva ose kwemusidhari kunowedzera HDL ("yakanaka") cholesterol ne27% uye inoderedza mazinga eLDL ne10%, ichivandudza chimiro chayo che antioxidant.

Maererano neimwe ongororo, steaming kale inowedzera iyo bile acid binding effect uye ine simba secholestyramine (chirwere chinoderedza cholesterol chinoshanda nenzira iyoyo).

Yakanakisa sosi yevhitamini K

vitamini K Icho chikafu chakakosha. Inonyanya kukosha pakuvhara ropa, uye inozviita ne "activating" mamwe mapuroteni uye kuvapa kukwanisa kusunga calcium.

Warfarin, iyo inozivikanwa anticoagulant drug, inoshanda chaizvo nekuvhara basa revhitamini iyi.

kare cabbageNdiyo imwe yenzvimbo dzepasi rose dzevhitamini K, ine kapu imwe ine kanokwana ka7 pane inokurudzirwa zuva nezuva.

Mhando yevhitamini K inowanikwa mukare ndeye K1 uye yakasiyana nevhitamini K2. Vitamin K2 inowanikwa mune yakaviriswa soy chikafu uye zvimwe zvigadzirwa zvemhuka. Inobatsira kudzivirira chirwere chemwoyo uye osteoporosis.

Inovandudza hutano hwemapfupa

kare cabbagePotassium yemukati inochengetedza bone mineral density. Tsvagiridzo inoratidzawo kuti kushomeka kwevhitamini K kunogona kuve kwakabatana nenjodzi huru yekutyoka.

kare cabbageIyo yakakura sosi yevhitamini K, ichipa inenge 684% yekukosha kwezuva nezuva. Vitamin C mumuriwo inovandudzawo hutano hwemapfupa.

inokurudzira kugaya

makare muriwo Yakapfuma mufiber nemvura, zvose zvakakosha pakugaya kwakakodzera. Inodzivirirawo kuvimbiswa uye inovandudza hutano hwekudya. 

Ane maitiro ekurwisa cancer

Gomarara chirwere chinoratidzwa nekusadzora kukura kwemasero. kare cabbage Inotakurwa nemishonga inotendwa kuti ine cancer-inodzivirira mhedzisiro.

Sulforaphane Ndiyo imwe yeaya makomisheni uye inobatsira kurwisa kuumbwa kwegomarara padanho remamorekuru.

Kune zvakare chimwe chinhu chinotendwa kubatsira kudzivirira cancer, senge indole-3-carbinol.

Zvidzidzo zvinoratidza kuti cruciferous miriwo (kare cabbage yakaratidza kuti inogona kuderedza zvakanyanya njodzi yekenza dzakawanda.

Inobatsira kurapa chirwere cheshuga

Kapu imwe ichangobva kuchekwa makare muriwoIine inenge 2 magiramu efiber, chikafu chinoderedza mazinga ehuga muvarwere vane chirwere cheshuga chechipiri. 

Maererano nekuongorora kweJapan, kare inogona kudzvinyirira kukwira kweshuga yeropa mushure mekudya.

inorwisa kuzvimba

Kuenzana pakati pe omega 3 uye omega 6 fatty acids mumuviri wedu kwakakosha zvikuru. makare muriwo inotsigira chiyero ichi. Iine ese ari maviri omega 1 uye omega 1 mune ingangoita 3: 6 reshiyo.

kare cabbageIyo anti-inflammatory properties inoita kuti ive chikafu chakakodzera chekudzikisa zviratidzo zveArthritis.

Mune imwe ongororo, masero emudumbu akabatwa nekuzvimba, kare cabbageAkaratidza kuvandudzwa nekuda kwekudya miriwo yecruciferous, kusanganisira

Iine huwandu hwakawanda hwe beta carotene

kare cabbage Inowanzonzi ine vhitamini A yakawanda, asi aya mashoko enhema. Izvo chaizvo zvakakwirira mu beta carotene, antioxidant inogona kushandurwa kuita vhitamini A mumuviri.

Nzvimbo yakanaka yemaminerari asina kuchengetwa

kare cabbagevane zvicherwa zvakawanda, zvimwe zvacho zviri kushaikwa muvanhu vakawanda. Iyo yakanaka chirimwa-yakavakirwa sosi yecalcium, iyo yakakosha kune hutano hwemapfupa uye inoita basa mumarudzi ese emabasa emasero.

Iyo zvakare yakanaka sosi ye magnesium, inoshamisa yakakosha mineral. Kudya yakawanda ye magnesium inogona kudzivirira kubva kune Type 2 chirwere cheshuga uye chirwere chemoyo.

kare cabbageine potassium, mineral inobatsira kuumbwa kwemaitiro emagetsi mumasero emuviri. Kudya kwakakwana kwe potassium kwakabatana nekuderedza BP uye nengozi shoma yehosha yemwoyo.

Inosimbisa kudzivirirwa

Kusimbisa immune system kare cabbageVitamin C uye folate zvakakosha zvicherwa.

shizha remuriwo wekare Iyo yakasviba iyo, iyo yakawanda antioxidants iyo ine, iyo inowedzera kusimbisa kusadzivirirwa. 

Yakakwira mu lutein uye zeaxanthin

Imwe yemigumisiro inowanzoitika yekukwegura kuwedzera kwekuona. Sezvineiwo, kune zvakawanda zvinovaka muviri zvinobatsira kudzivirira izvi kuti zvisaitike.

kare cabbagezvakawanda lutein uye zeaxanthin carotenoid antioxidants.

Ongororo dzakawanda dzakaratidza kuti vanhu vanodya zvakakwana lutein uye zeaxanthin vane njodzi yakaderera yekuderera kwe macular uye cataracts (maviri akajairika maziso).

Zvakanakira muriwo wekare kuvakadzi vane pamuviri

Vitamin K inochengetedza tsinga dzeropa uye izvi zvinonyanya kukosha panguva yekuzvitakura. Kuyerera kweropa kunowedzerwa kunharaunda yechibereko kwakakosha zvikuru uye kunova nyore nemidziyo yeropa yakasimba.

Vitamin C inosimbisa immune system. Vhitamini iyi inosimbisawo mwana uye inopa amai kuwedzera simba. makare muriwo Iyo calcium mairi inobvumira mwana kukudziridza mapfupa akasimba uye mazino. 

Ko Kale Cabbage Inoita Kuti Ushaye Simba?

kare cabbageIine zvinhu zvakasiyana-siyana zvinogona kupa uremu. Iyo yakaderera zvikuru mumakori. Nekuda kweiyo yakaderera calorie uye yakakwira yemvura, ine yakaderera simba density.

Kudya zvakawanda zvepasi-simba-dense chikafu chakaratidzwa mune dzakawanda zvidzidzo kubatsira kuonda.

Pasinei nekushomeka kwemakoriyori, ine mashoma mapuroteni uye fiber, maviri akakosha ekudya kwehuremu. 

kare cabbageKunyangwe pasina chidzidzo chinoedza zvakananga mhedzisiro yehuremu pakurasikirwa nehuremu, zviri pachena kubva kune yayo midziyo kuti inogona kuita mupiro unobatsira mukurasikirwa uremu.

Kale Vegetable Benefits for Ganda uye Bvudzi

KaleVitamin C irimo inobatsira kusimbisa hutano hweganda. Iyo collagen fibers muganda inoda vhitamini C kuti isimbise. Kuderera kwevhitamini C kunogona kuderedza collagen fibers uye kukanganisa hutano hweganda. Vitamin C inopawo antioxidant kudzivirira, kudzivirira ganda kubva kune inokuvadza UV mwaranzi.

muto wekareInoshanda zvakanaka kuvandudza hutano hweganda uye bvudzi. Mune imwe kudzidza, chete muto wekare Kunwa kwakavandudza wrinkles.

makare muriwoIron content inobatsira bvudzi. Vegetable inopawo elasticity kune bvudzi. Nepo chikafu chiri mukati maro chichisimbisa bvudzi, chinorwisa dandruff uye yakaoma ganda remusoro. 

Madyiro eKale Cabbage

- Inogona kushandiswa mumidziyo yemiriwo yekudya kwemanheru.

- kare cabbagesoup inogona kugadzirwa.

- Mashizha anogona kushandiswa kugadzira green smoothie kana kuwedzera kune chero smoothie.

Ndezvipi Kukuvadza kweKale Cabbage?

hyperkalemia

kare cabbage Nemhaka yokuti yakapfuma mu potassium, kudya zvakanyanya kunogona kukonzera chirwere chinonzi hyperkalemia. Izvi zvinogona kukonzera kurwadziwa muchipfuva, kupera simba kwetsandanyama, uye manyoka.

hypothyroidism

kare cabbageinogona kunge iine goitrogens inogona kukanganisa mishonga yethyroid. Saka, kana uine dambudziko rethyroid, bvunza chiremba.

Matambudziko Panguva Yepamuviri Nekuyamwisa

muhuwandu hwemazuva ose kudya kare kabichi Inogona kuva nemigumisiro yakanaka panguva yekuzvitakura uye lactation. Asi migumisiro yekudyisa haizivikanwi.