Liyini Iklabishi LeKale? Izinzuzo Nezingozi

isitshalo senqabaIngenye yokudla okunempilo futhi okunomsoco kakhulu okukhona. iklabishi iklabishiiqukethe zonke izinhlobo zezinhlanganisela ezizuzisayo, ezinye zazo ezinezakhiwo ezinamandla zokwelapha.

Iyini i-Kale Plant?

Savoy ebizwa futhi imifino ye-kale, I-Brassica oleracea ingeyezinhlobo zezitshalo. Inamaqabunga aluhlaza noma ansomi.

Ama-calories ku-Kale Iklabishi Ine-fiber ephansi, iphezulu ku-fiber, futhi iqukethe amafutha ayiziro. Lezi zonke izici ezibalulekile empilweni.

I-Kale Cabbage Nutritional Value

iklabishi iklabishi Imifino ethandwayo, ilungu lomndeni weklabishi (Brassica oleracea). Iklabishi, i-broccoli, ukholifulawa kanye nemifino e-cruciferous efana ne-brussels sprouts.

Kunezinhlobo eziningi ezahlukene. Amaqabunga awo angaba luhlaza noma onsomi ngombala futhi abe nokuma okubushelelezi noma okugobile. Iphrofayili yokondleka kwamagremu angama-67 kakale imi kanje:

I-Vitamin A: 206% we-RDI (kusuka ku-beta-carotene).

I-Vitamin K: 684% we-RDI.

I-Vitamin C: 134% we-RDI

I-Vitamin B6: 9% we-RDI.

IManganese: 26% we-RDI.

I-calcium: 9% we-RDI.

Ithusi: 10% we-RDI.

I-Potassium: 9% we-RDI.

I-Magnesium: 6% ye-RDI.

Iqukethe u-1% noma ngaphezulu we-RDI ye-Vitamin B2 (Thiamin), Vitamin B3 (Riboflavin), Vitamin B3 (Niacin), iron kanye ne-phosphorus.

Inikeza ingqikithi yama-calories angu-33, amagremu angu-6 wama-carbohydrate (ama-2 awo ayi-fibre), namagremu angu-3 wamaprotheni.

iklabishi iklabishi Iqukethe amafutha amancane kakhulu, kodwa amafutha amaningi kuwo i-omega 3 fatty acid ebizwa ngokuthi i-alpha linolenic acid. Ngokucabangela okuqukethwe kwayo kwekhalori ephansi kakhulu, le mifino ingenye yokudla okunomsoco kakhulu.

Yiziphi Izinzuzo Zeklabishi Kale?

Inikeza ama-antioxidants anamandla njenge-quercetin ne- kaempferol

iklabishi iklabishiNjengeminye imifino enamaqabunga, iphezulu kakhulu kuma-antioxidants.

Lokhu kuhlanganisa i-beta-carotene, uvithamini C kanye nama-flavonoid ahlukahlukene kanye ama-polyphenols afakiwe.

Ama-Antioxidants yizinto ezivimbela umzimba ekulimaleni kwe-oxidative. Umonakalo we-oxidative kucatshangwa ukuthi uphakathi kwezimbangela eziphambili zokuguga nezifo eziningi, kuhlanganise nomdlavuza.

Izinto eziningi ezakhiwe ama-antioxidants nazo zinemisebenzi ebalulekile. Lokhu iklabishi iklabishi i-quercetin ne- kaempferol, i-flavonoid etholakala ngamanani amakhulu uma kuqhathaniswa.

Lezi zinto ziye zacwaningwa kabanzi kumashubhu okuhlola kanye nasezifundweni zezilwane. Ine-cardiovascular enamandla, eyehlisa umfutho wegazi, iqeda ukuvuvukala, i-anti-viral, i-antidepressant kanye nemiphumela yokulwa nomdlavuza.

Umthombo omuhle kakhulu we-vitamin C

I-vitamin C Kuwukudla okubalulekile. Kuyi-antioxidant encibilika emanzini esebenza imisebenzi eminingi ebalulekile kumaseli omzimba.

Isibonelo, kuyadingeka ukwenza i-collagen, iphrotheni yesakhiwo eningi kakhulu emzimbeni.

iklabishi iklabishiiqukethe i-vitamin C eningi kuneminye imifino eminingi; isib; Cishe sichichima izikhathi ezi-4.5 kunesipinashi.

iklabishi iklabishiIphakathi kwemithombo engcono kakhulu yomhlaba kavithamini C. Inkomishi eyodwa inqaba eluhlaza Iqukethe ngisho ne-vitamin C eningi kunewolintshi lonke.

Yehlisa i-cholesterol futhi inciphisa ingozi yesifo senhliziyo

I-cholesterol inemisebenzi eminingi ebalulekile emzimbeni. Enye yazo isetshenziselwa ukwenza i-bile acid, izinto ezisiza ukugaya amafutha.

Isibindi siguqula i-cholesterol ibe ama-bile acid, abese ededelwa emgudwini wokugaya ukudla lapho sidla ukudla okunamafutha.

Uma wonke amafutha esemuncwa futhi i-bile acid ifinyelela imigomo yayo, iphinde ifakwe futhi isetshenziswe kabusha egazini.

Izinto ezibizwa ngokuthi ama-bile acid scavengers zingabopha ama-bile acid emgudwini wokugaya ukudla futhi avimbele ukumuncwa kwawo. Lokhu kunciphisa inani eliphelele le-cholesterol emzimbeni.

iklabishi iklabishiiqukethe i-bile acid scavengers enganciphisa amazinga e-cholesterol. Lokhu, Ngokuhamba kwesikhathi, kunciphisa ingozi yesifo senhliziyo. 

ngaphezu kwamaviki angu-12 ocwaningweni olulodwa amanzi enqabaKwatholakala ukuthi ukusetshenziswa kwansuku zonke kwe-licorice kwenyusa i-HDL (“enhle”) cholesterol ngo-27% futhi kwehlisa amazinga e-LDL ngo-10%, kuyilapho kuthuthukisa isimo sayo sokulwa ne-antioxidant.

Ngokocwaningo oluthile, i-kale eshisayo iwunyusa kakhulu umphumela wokubopha i-bile acid futhi empeleni inamandla njenge-cholestyramine (isidakamizwa esehlisa i-cholesterol esisebenza ngaleyo ndlela).

Umthombo omuhle kakhulu we-vitamin K

vitamin K Kuwukudla okubalulekile. Kubaluleke kakhulu ekujikeni kwegazi, futhi lokho ikwenza “ngokwenza kusebenze” amaprotheni athile futhi iwanikeze amandla okubopha i-calcium.

I-Warfarin, umuthi owaziwayo we-anticoagulant, empeleni usebenza ngokuvimbela ukusebenza kwale vithamini.

iklabishi iklabishiIngenye yemithombo engcono kakhulu yomhlaba kavithamini K, enenkomishi eyodwa equkethe cishe izikhathi ezingu-7 inani elinconyiwe lansuku zonke.

Uhlobo lukavithamini K olutholakala ku-kale yi-K1 futhi luhlukile ku-vitamin K2. I-Vitamin K2 itholakala ekudleni kwesoya ebilile kanye neminye imikhiqizo yezilwane. Kuyasiza ekuvimbeleni isifo senhliziyo kanye ne-osteoporosis.

Ithuthukisa impilo yamathambo

iklabishi iklabishiOkuqukethwe kwe-Potassium kugcina ukuminyana kwamaminerali amathambo. Ucwaningo luphinde luveze ukuthi ukushoda kwevithamini K kungase kuxhunyaniswe nengozi enkulu yokuphuka.

iklabishi iklabishiIwumthombo omkhulu wevithamini K, ehlinzeka cishe ngama-684% yenani lansuku zonke. I-vitamin C esemifino nayo ithuthukisa impilo yamathambo.

ikhuthaza ukugaya

imifino ye-kale Inothile nge-fiber namanzi, kokubili okubalulekile ekugayeni ngendlela efanele. Iphinde ivimbele ukuqunjelwa futhi ithuthukise impilo yesimiso sokugaya ukudla. 

Inezici zokulwa nomdlavuza

Umdlavuza yisifo esibonakala ngokukhula okungalawuleki kwamangqamuzana. iklabishi iklabishi Igcwele izinhlanganisela okukholakala ukuthi zinemiphumela yokuvikela umdlavuza.

I-Sulforaphane Ingenye yalezi zinhlanganisela futhi isiza ukulwa nokwakheka komdlavuza ezingeni lamangqamuzana.

Kukhona futhi enye into okukholakala ukuthi isiza ukuvikela umdlavuza, njenge-indole-3-carbinol.

Ucwaningo lukhombisa ukuthi imifino ye-cruciferous (iklabishi iklabishi ibonise ukuthi inganciphisa kakhulu ingozi yomdlavuza eminingana.

Isiza ukwelapha isifo sikashukela

Inkomishi eyodwa esanda kuqotshwa imifino ye-kaleIqukethe cishe amagremu angu-2 we-fiber, isakhi esehlisa izinga likashukela egazini ezigulini ezinesifo sikashukela sohlobo 0.6. 

Ngokocwaningo lwaseJapane, i-kale ingacindezela ukukhuphuka kwamazinga kashukela egazini ngemva kokudla.

ilwa nokuvuvukala

Ibhalansi phakathi kwe-omega 3 ne-omega 6 fatty acids emzimbeni wethu ibaluleke kakhulu. imifino ye-kale isekela le bhalansi. Iqukethe kokubili i-omega 1 ne-omega 1 cishe ngokwesilinganiso esingu-3:6.

iklabishi iklabishiIzakhiwo zayo zokulwa nokuvuvukala zikwenza kube ukudla okufanelekile kokudambisa izimpawu zokuqaqamba kwamalunga.

Kolunye ucwaningo, amangqamuzana amathumbu athinteka ukuvuvukala, iklabishi iklabishiWabonisa ukuthuthuka ngenxa yokudla imifino ye-cruciferous, kuhlanganise

Iqukethe amanani aphezulu we-beta carotene

iklabishi iklabishi Ngokuvamile kuthiwa inovithamini A, kodwa lokhu kuwukwaziswa okungamanga. Empeleni iphezulu ku-beta carotene, i-antioxidant engaguqulwa ibe uvithamini A emzimbeni.

Umthombo omuhle wamaminerali angagciniwe

iklabishi iklabishianothe ngamaminerali, amanye awo ashodayo kubantu abaningi. Iwumthombo omuhle we-calcium osekelwe esitshalweni, obalulekile empilweni yamathambo futhi udlala indima kuzo zonke izinhlobo zemisebenzi yamaselula.

Futhi ingumthombo omuhle we-magnesium, amaminerali abaluleke kakhulu. Ukudla i-magnesium eningi kungavikela uhlobo 2 sikashukela nesifo senhliziyo.

iklabishi iklabishiiqukethe i-potassium, i-mineral esiza ukwakheka kokuthambekela kukagesi kumaseli omzimba. Ukuthola i-potassium eyanele kuhlotshaniswa nokunciphisa umfutho wegazi kanye nengozi ephansi yesifo senhliziyo.

Kuqinisa amasosha omzimba

Ukuqinisa amasosha omzimba iklabishi iklabishiI-Vitamin C ne-folate angamaminerali abalulekile.

iqabunga lemifino ye-kale Lapho kuba mnyama, kulapho kuqukethe ama-antioxidants amaningi, aqinisa ngokwengeziwe ukuzivikela komzimba. 

Iphezulu ku-lutein ne-zeaxanthin

Omunye wemiphumela evame kakhulu yokuguga ukuwohloka kombono. Ngenhlanhla, kunezakhamzimba eziningana ezisiza ukuvimbela lokhu ukuthi kungenzeki.

iklabishi iklabishingobuningi i-lutein ne-zeaxanthin ama-antioxidants e-carotenoid.

Ucwaningo oluningi luye lwabonisa ukuthi abantu abadla i-lutein eyanele ne-zeaxanthin banengozi ephansi yokuwohloka kwe-macular kanye ne-cataract (izifo ezimbili zamehlo ezivame kakhulu).

Izinzuzo zemifino ye-kale kwabesifazane abakhulelwe

I-Vitamin K igcina imithambo yegazi iqinile futhi lokhu kubaluleke kakhulu ngesikhathi sokukhulelwa. Ukugeleza kwegazi okungeziwe esifundeni sesibeletho kubaluleke kakhulu futhi kuba lula ngemithambo yegazi enamandla.

I-Vitamin C iqinisa amasosha omzimba. Le vithamini iphinde yondle ingane futhi inikeze umama amandla engeziwe. imifino ye-kale I-calcium ekuyo ivumela ingane ukuba ibe namathambo namazinyo aqinile. 

Ingabe Iklabishi LeKale Likwenza Ubuthaka?

iklabishi iklabishiInezici ezihlukahlukene ezinganikeza ukulahlekelwa isisindo. Inama-kilojoule aphansi kakhulu. Ngenxa yekhalori ephansi kanye nokuqukethwe kwamanzi amaningi, inomthamo ophansi wamandla.

Ukudla ukudla okuningi okunamandla aphansi kuye kwaboniswa ezifundweni eziningi ukusiza ukulahlekelwa isisindo.

Naphezu kokuba nama-kilojoule aphansi, iqukethe amanani amancane amaprotheni kanye ne-fiber, izakhi ezimbili ezibalulekile zokulahlekelwa isisindo. 

iklabishi iklabishiNakuba kungekho cwaningo oluhlola ngokuqondile imiphumela ye-sage ekulahlekelweni kwesisindo, kuyacaca kusuka kuzakhiwo zayo ukuthi ingenza umnikelo onenzuzo ekulahlekelweni kwesisindo.

Izinzuzo Zemifino Kale Esikhumba Nezinwele

KaleOkuqukethwe kwe-Vitamin C kuyo kusiza ukuqinisa impilo yesikhumba. Imicu ye-collagen esikhumbeni idinga uvithamini C ukuze iqinise. Amanani aphansi kavithamini C angenza buthaka imicu ye-collagen futhi athinte impilo yesikhumba. I-Vitamin C iphinde inikeze isivikelo se-antioxidant, ivikela isikhumba emisebeni ye-UV eyingozi.

ijusi ye-kaleIsebenza kahle ukuthuthukisa impilo yesikhumba nezinwele. Esifundweni esisodwa, kuphela ijusi ye-kale Ukuphuza kuye kwaba ngcono imibimbi.

imifino ye-kaleOkuqukethwe kwe-ayoni kunenzuzo ezinweleni. Imifino ingeza nokunwebeka ezinweleni. Nakuba imisoco equkethwe kuyo iqinisa izinwele, ilwa ne-dandruff ne-scalp eyomile. 

Idliwa Kanjani Iklabishi

– Ingasetshenziswa ezitsheni zemifino ukudla kwakusihlwa.

- iklabishi iklabishiisobho lingenziwa.

– Amaqabunga angasetshenziselwa ukulungisa i-smoothie eluhlaza noma engezwe kunoma iyiphi i-smoothie.

Buyini Ubungozi Bekhabishi LeKale?

i-hyperkalemia

iklabishi iklabishi Ngenxa yokuthi inothile nge-potassium, ukudla kakhulu kungabangela isimo esibizwa ngokuthi i-hyperkalemia. Lokhu kungabangela ubuhlungu besifuba, ubuthakathaka bemisipha, kanye nesifo sohudo.

i-hypothyroidism

iklabishi iklabishiingase ibe nama-goitrogens angase aphazamise imithi yegilo. Ngakho-ke, uma unezinkinga zegilo, thintana nodokotela.

Izinkinga Ngesikhathi Sokukhulelwa Nokuncelisa

ngamanani ajwayelekile ukudla iklabishi elidala Kungaba nezinzuzo ezinkulu ngesikhathi sokukhulelwa kanye ne-lactation. Kodwa imiphumela yokudla ngokweqile ayaziwa.