Yintoni Ikhaphetshu yeKale? Iingenelo kunye neeNgozi

isityalo inqabaKokunye ukutya okunempilo nokunesondlo okukhoyo. ikhaphetshuiqulethe zonke iintlobo zeekhompawundi eziluncedo, ezinye zazo zineempawu ezinamandla zonyango.

Yintoni iKale Plant?

Savoy ikwabizwa imifuno kale, brassica oleracea yeyeentlobo zezityalo. Inamagqabi aluhlaza okanye amfusa.

Iikhalori kwiKalekhaphetshu Isezantsi kwifayibha, iphezulu kwifiber, kwaye iqulethe i-zero fat. Ezi zonke ziipropati ezibalulekileyo kwimpilo.

Ixabiso leSondlo leKhaphetshu leKale

ikhaphetshu Yimifuno ethandwayo, ilungu losapho lwekhaphetshu (Brassica oleracea). Ikhaphetshu, ibroccoli, cauliflower kunye nemifuno ye-cruciferous efana ne-brussels sprouts.

Kukho iintlobo ezininzi ezahlukeneyo. Amagqabi awo anokubaluhlaza okanye abemfusa ngombala kwaye abe nemilo egudileyo okanye egobileyo. Iprofayili yesondlo se-67 grams ye-kale ilandelayo:

I-Vitamin A: i-206% ye-RDI (ukusuka kwi-beta-carotene).

I-Vitamin K: i-684% ye-RDI.

I-Vitamin C: i-134% ye-RDI

I-Vitamin B6: i-9% ye-RDI.

IManganese: 26% yeRDI.

Icalcium: 9% yeRDI.

Ubhedu: 10% yeRDI.

I-potassium: i-9% ye-RDI.

I-Magnesium: i-6% ye-RDI.

Iqulethe i-1% okanye ngaphezulu ye-RDI ye-Vitamin B2 (Thiamin), i-Vitamin B3 (i-Riboflavin), i-Vitamin B3 (i-Niacin), i-iron kunye ne-phosphorus.

Inika iikhalori ezipheleleyo ze-33, i-6 grams ye-carbohydrates (i-2 yazo i-fiber), kunye ne-3 grams yeprotheni.

ikhaphetshu Iqulethe amafutha amancinci kakhulu, kodwa amaninzi amaninzi kuyo i-omega 3 fatty acid ebizwa ngokuba yi-alpha linolenic acid. Ukuqwalasela umxholo wekhalori ephantsi kakhulu, le mifuno yenye yezona zinto zokutya ezinomsoco.

Ziziphi iiNzuzo zeKalephetshu?

Ibonelela nge-antioxidants enamandla njenge-quercetin kunye ne-kaempferol

ikhaphetshuNjengamanye amagqabi aluhlaza, iphezulu kakhulu kwi-antioxidants.

Oku kubandakanya i-beta-carotene, i-vitamin C kunye ne-flavonoids eyahlukeneyo kunye iipolyphenols ifakiwe.

Ii-Antioxidants zizinto ezithintela umzimba kumonakalo owenziwe nge-oxidative. Umonakalo we-oxidative ucingelwa ukuba uphakathi kwezinto ezibangela ukuguga kunye nezifo ezininzi, kuquka nomhlaza.

Izinto ezininzi ezenziwe ngama-antioxidants nazo zinemisebenzi ebalulekileyo. Oku ikhaphetshu I-quercetin kunye ne- kaempferol, i-flavonoid efunyenwe kwixabiso elikhulu.

Ezi zinto ziye zafundwa ngokubanzi kwiityhubhu zokuvavanya kunye nezifundo zezilwanyana. Ine-cardiovascular enamandla, i-blood pressure yehlisa, i-anti-inflammatory, i-anti-viral, i-antidepressant kunye ne-anti-cancer effects.

Umthombo obalaseleyo wevithamin C

Ivithamin C Kukutya okubalulekileyo. Yi-antioxidant enyibilikayo emanzini esebenza imisebenzi emininzi ebalulekileyo kwiiseli zomzimba.

Umzekelo, kuyafuneka ukudibanisa i-collagen, eyona proteni ininzi yesakhiwo emzimbeni.

ikhaphetshuiqulethe kakhulu i-vitamin C kuneminye imifuno emininzi; umz. Imalunga ne-4.5 amaxesha amaninzi ngaphezu kwesipinatshi.

ikhaphetshuIphakathi kweyona mithombo yehlabathi yevithamin C. Ikomityi enye inqaba ekrwada Ide iqulethe ivithamin C eninzi kuneorenji epheleleyo.

Yehlisa i-cholesterol kwaye inciphisa umngcipheko wesifo senhliziyo

ICholesterol inemisebenzi emininzi ebalulekileyo emzimbeni. Enye yazo isetyenziselwa ukwenza i-asidi ye-bile, izinto ezinceda ukugaya amafutha.

Isibindi siguqula i<em>cholesterol ibe ziiasidi zenyongo, ethi emva koko ikhutshelwe kwindlela yokwetyisa xa sisitya ukutya okunamafutha.

Nje ukuba onke amanqatha afunxwe kwaye i-asidi ye-bile ifikelele kwiinjongo zayo, iphinda ifakwe kwaye isetyenziswe kwakhona egazini.

Izinto ezibizwa ngokuba yi-bile acid scavengers zinokubopha i-bile acids kwi-digestive tract kwaye zithintele ukufunxa kwazo. Oku kunciphisa inani elipheleleyo le-cholesterol emzimbeni.

ikhaphetshuiqulethe i-bile acid scavengers enokunciphisa amanqanaba e-cholesterol. Oku, Ngokuhamba kwexesha, kunciphisa umngcipheko wesifo senhliziyo. 

ngaphezu kweeveki ezili-12 kwisifundo esinye amanzi enqabaKufunyenwe ukuba ukusetyenziswa kwansuku zonke kwemisedare kwandisa i-HDL ("elungileyo") i-cholesterol nge-27% kwaye inciphisa amanqanaba e-LDL nge-10%, ngelixa iphucula isimo sayo se-antioxidant.

Ngokutsho kolunye uphononongo, i-kale yokuphunga inyusa kakhulu i-bile acid binding effect kwaye inamandla njengecholestyramine (ichiza elehlisa i-cholesterol elisebenza ngaloo ndlela).

Eyona mthombo wevithamin K

ivithamin K Kukutya okubalulekileyo. Kubaluleke kakhulu kwi-clotting yegazi, kwaye ikwenza oko "ngokwenza" iiprotheni ezithile kunye nokubanika amandla okubopha i-calcium.

I-Warfarin, ichiza elaziwayo le-anticoagulant, lisebenza ngokwenene ngokuthintela umsebenzi wale vithamini.

ikhaphetshuNgomnye weyona mithombo yehlabathi yevithamin K, kunye nekomityi enye equlethe phantse isi-7 somthamo ocetyiswayo wemihla ngemihla.

Uhlobo lwe-vitamin K olufumaneka kwi-kale yi-K1 kwaye luhluke kwi-vitamin K2. IVithamin K2 ifumaneka kukutya kwesoya ebilisiweyo kunye nezinye iimveliso zezilwanyana. Inceda ukukhusela isifo senhliziyo kunye ne-osteoporosis.

Ukuphucula impilo yamathambo

ikhaphetshuUmxholo wePotassium ugcina ubuninzi beeminerali zamathambo. Uphando lukwacebisa ukuba ukunqongophala kwevithamin K kunokudityaniswa nomngcipheko ophezulu wokuqhekeka.

ikhaphetshuIngumthombo omkhulu we-vitamin K, ebonelela malunga ne-684% yexabiso lemihla ngemihla. Ivithamin C kwimifuno ikwaphucula impilo yamathambo.

ikhuthaza ukwetyisa

imifuno kale Ityebile kwi-fiber kunye namanzi, zombini ziyimfuneko ekutyeni okufanelekileyo. Ikwanqanda ukuqunjelwa kwaye iphucule impilo yenkqubo yokwetyisa. 

Ineempawu zokulwa nomhlaza

Umhlaza sisifo esibonakala ngokukhula okungalawulekiyo kweeseli. ikhaphetshu Ilayishwe ngeekhompawundi ekukholelwa ukuba zineziphumo zokukhusela umhlaza.

Sulforaphane Ngenye yezi zixhobo kwaye inceda ukulwa nokubunjwa komhlaza kwinqanaba le-molecular.

Kukwakho nenye into ekukholelwa ukuba inceda ukuthintela umhlaza, njenge-indole-3-carbinol.

Uphononongo lubonisa ukuba imifuno ye-cruciferous (ikhaphetshu ibonise ukuba inokunciphisa kakhulu umngcipheko wemihlaza emininzi.

Inceda ukunyanga isifo seswekile

Enye ikomityi esandula kunqunyulwa imifuno kaleIqulethe malunga ne-2 grams yefiber, isondlo esinciphisa amanqanaba eswekile yegazi kwizigulane ezine-0.6 yeswekile. 

Ngokutsho kophononongo lwaseJapan, i-kale inokucinezela ukunyuka kwamanqanaba eswekile yegazi emva kokutya.

ulwa nokudumba

Ibhalansi phakathi kwe-omega 3 kunye ne-omega 6 fatty acids emzimbeni wethu ibaluleke kakhulu. imifuno kale ixhasa le balance. Iqulethe zombini i-omega 1 kunye ne-omega 1 kumlinganiselo ophantse ube yi-3:6.

ikhaphetshuIimpawu zayo ezichasayo zenza kube kukutya okufanelekileyo ekupheliseni iimpawu ze-arthritis.

Kwisifundo esinye, iiseli zamathumbu ezichaphazelekayo kukuvuvukala, ikhaphetshuWabonisa ukuphucula ngenxa yokutya imifuno ye-cruciferous, kuquka

Inezixa eziphezulu ze-beta carotene

ikhaphetshu Ngokuqhelekileyo kuthiwa iphezulu kwi-vitamin A, kodwa olu lulwazi lobuxoki. Iphezulu kwi-beta carotene, i-antioxidant enokuguqulwa ibe yi-vitamin A emzimbeni.

Umthombo olungileyo weeminerali ezingagcinwanga kakuhle

ikhaphetshuzityebile ngezimbiwa, ezinye zazo zinqongophele kubantu abaninzi. Ingumthombo olungileyo wesityalo esekwe kwi-calcium, ebalulekileyo kwimpilo yamathambo kwaye idlala indima kuzo zonke iintlobo zemisebenzi yeselula.

Ikwangumthombo olungileyo we-magnesium, iminerali ebaluleke kakhulu. Ukutya okuninzi kwe-magnesium kunokukhusela uhlobo lwe-2 yeswekile kunye nesifo senhliziyo.

ikhaphetshuiqulethe i-potassium, iminerali enceda ukubunjwa kwezinto zombane kwiiseli zomzimba. Ukutya okwaneleyo kwe-potassium kudibaniswa nokunciphisa uxinzelelo lwegazi kunye nomngcipheko ophantsi wesifo senhliziyo.

Yomeleza ukhuseleko

Ukomeleza amajoni omzimba ikhaphetshuI-Vitamin C kunye ne-folate zimaminerali ezibalulekileyo.

igqabi lemifuno ye-kale Ubumnyama bubumnyama, i-antioxidants eninzi iqulethe, eyomeleza ngakumbi i-immunity. 

Iphezulu kwi-lutein kunye ne-zeaxanthin

Enye yezona ziphumo zixhaphakileyo zokuguga kukuwohloka kombono. Ngethamsanqa, kukho izondlo ezininzi ezinceda ukuthintela oku kungenzeki.

ikhaphetshungobuninzi lutein kunye ne-zeaxanthin carotenoid antioxidants.

Uphononongo oluninzi lubonise ukuba abantu abatya i-lutein eyaneleyo kunye ne-zeaxanthin banomngcipheko ophantsi wokuwohloka kwe-macular kunye ne-cataract (iziphazamiso ezibini eziqhelekileyo zamehlo).

Izibonelelo zemifuno ye-kale kubasetyhini abakhulelweyo

I-Vitamin K igcina imithambo yegazi yomelele kwaye oku kubaluleke ngakumbi ngexesha lokukhulelwa. Ukuhamba kwegazi okongeziweyo kwingingqi ye-uterine kubaluleke kakhulu kwaye kuba lula kunye nemithambo yegazi enamandla.

I-Vitamin C yomeleza i-immunity. Le vithamin yondla usana kwaye inika umama amandla ongezelelweyo. imifuno kale I-calcium ekuyo ivumela umntwana ukuba akhulise amathambo namazinyo aqinileyo. 

Ngaba Ikhaphetshu yeKale ikwenza ube buthathaka?

ikhaphetshuIneempawu ezahlukahlukeneyo ezinokubonelela ngokulahleka kwesisindo. Iphantsi kakhulu kwiikhalori. Ngenxa yekhalori ephantsi kunye nomxholo ophezulu wamanzi, unomlinganiselo ophantsi wamandla.

Ukutya ukutya okuninzi okune-low-energy-dense kubonisiwe kwizifundo ezininzi ukunceda ukunciphisa umzimba.

Nangona iphantsi kweekhalori, iqulethe ixabiso elincinci leprotheyini kunye nefiber, izondlo ezimbini ezibalulekileyo zokunciphisa umzimba. 

ikhaphetshuNangona akukho sifundo esivavanya ngokuthe ngqo imiphumo ye-sage ekulahlekeni kwesisindo, kucacile kwiipropati zayo ezinokuthi zenze igalelo elinenzuzo ekulahlekeni kwesisindo.

Izibonelelo zeVegetable yeKale kuLusu kunye neNwele

KaleUmxholo we-Vitamin C kuyo unceda ukuqinisa impilo yesikhumba. Imicu yecollagen eluswini ifuna ivithamin C ukuze yomeleze. Amanani aphantsi e-vitamin C angenza buthathaka i-collagen fibers kwaye ichaphazele impilo yesikhumba. I-Vitamin C ikwabonelela ngokhuseleko lwe-antioxidant, ikhusela ulusu kwimitha ye-UV eyingozi.

ijusi yekaleIsebenza kakuhle ukuphucula impilo yesikhumba kunye neenwele. Kwisifundo esinye, kuphela ijusi yekale Ukusela kuye kwaphucula imibimbi.

imifuno kaleUmxholo we-iron unenzuzo kwizinwele. Imifuno nayo yongeza ukuqina kweenwele. Ngelixa izondlo ezikumxholo wayo zomeleza iinwele, zilwa ne-dandruff kunye ne-scalp eyomileyo. 

Ityiwa njani Ikhaphetshu yeKale

– Ingasetyenziselwa izitya zemifuno kwisidlo sangokuhlwa.

- ikhaphetshuisuphu inokwenziwa.

– Amagqabi angasetyenziselwa ukulungiselela i-smoothie eluhlaza okanye yongezwe kuyo nayiphi na i-smoothie.

Yintoni Ubungozi beKhaphetshu yeKale?

hyperkalemia

ikhaphetshu Ngenxa yokuba isityebi kwi-potassium, ukutya kakhulu kunokubangela imeko ebizwa ngokuba yi-hyperkalemia. Oku kunokubangela intlungu esifubeni, ubuthathaka bemisipha, kunye norhudo.

hypothyroidism

ikhaphetshuisenokuba ne-goitrogens enokuphazamisana neyeza ledlala lengqula. Ngoko ke, ukuba unayo nayiphi na ingxaki ye-thyroid, qhagamshelana nogqirha.

Iingxaki Ngexa Lokukhulelwa Nokuncancisa

ngokwemiyinge eqhelekileyo ukutya ikhaphetshu Inokuba neenzuzo ezinkulu ngexesha lokukhulelwa kunye ne-lactation. Kodwa imiphumo yokutya kakhulu ayaziwa.