I-Kale - imifino emnandi: izakhiwo zezempilo: 07:

Esikhathini sokudla okunempilo, i-kale ibuyela ekuthandweni. Ngokuphikisana nokubonakala, lokhu akuyona into entsha ku-cuisine yasePoland. Wozani kuze kube muva nje lapho ungayithenga khona kumahhala okudla ezempilo, namuhla singakuthola kuyo yonke esitolo. Umuntu akufanele ayesabe, kulula kakhulu ukuyilungiselela. Ingadliwa iluhlaza kuma-cocktails kanye namasaladi noma ngemuva kokulashwa okushisa, njengoba nama-chip athandwa kakhulu muva nje. I-Kale ibhomu le-vithamini, ngesizathu sokuthi ilebula yemifino enempilo kunazo zonke emhlabeni inamathele kuyo.
1. I-Kale - izakhiwo zezempilo
2. Ama-chips we-Kale
3. Kale pesto
4. I-Kale cocktail

1. I-Kale - izakhiwo zezempilo
I-Kale iphansi-ikhalori - kuma-100 g amaqabunga kukhona ama-kcal angama-29 kuphela futhi afinyelela kuma-4 amagremu we-fiber, futhi kunjalo, cishe awekho amafutha. Lokhu kusho ukuthi ngaphandle kokuzisola singasidla ngamanani amakhulu ngaphandle kokwesaba amakhilogremu angeziwe. Ngenxa yokuqukethwe okuphezulu kwefayibha, kuvuselela i-intestinal peristalsis futhi kusize ukulahlekelwa amakhilogremu angadingekile. Kuyasiza nokunciphisa i-cholesterol embi, ngakho-ke inakekela inhliziyo kanye nohlelo lwenhliziyo olunempilo.
UKale futhi une-calcium eningi - ngaphezu kwe-150 mg ku-100 g, okungaphezulu kobisi lwenkomo. I-calcium iyadingeka ukuze kwakhiwe kahle amathambo namazinyo futhi kuvimbele i-osteoporosis. Izinga elifanele ekudleni lisheshisa imetabolism.

Umuthi wemvelo ohlanza umzimba ubuthi. Imifino eluhlaza ingumthombo omuhle wamavithamini C, K no-A. Lolu hlobo lweklabishi lunikeza u-Vitamin K ngethamo elwedlula isidingo salo sansuku zonke. Lokhu kubaluleke kakhulu, ngoba le vithamini inesibopho sokuvikela ezifweni ezinomdlavuza nezifo zenhliziyo. Ukudla okune-vithamini K kuyimbangela yokwakheka kahle kwamathambo, ukugcwala kwegazi okuhle, nokulawula amazinga kashukela egazini. Khumbula ukuthi i-Vitamin K iyinto e-soluble. Ngakho-ke, uma udla i-kale, engeza uwoyela omncane omuhle kuyo.

I-Kale iqukethe ama-flavonoids amaningi abalulekile nama-carotenoids, asiza ukuvikela i-retina yethu kanye ne-lens yeso emiphumeleni eyingozi yama-radicals yamahhala. Ine-vithamini A, i-lutein ne-zea-xanthine okuthinta kahle amehlo nesikhumba.
Ekhuluma ngamavithamini, ayaziwa avimbela inqubo yokuguga, kodwa futhi aqinisa nokugomeka komzimba. Inani elikhulu lamavithamini
I-C ne-A ithuthukisa ukubukeka kwesikhumba, izinwele nezinzipho. Ngokubalulekile, i-kale inala mavithamini amabili kangangokuba ihlangabezana nezidingo zomuntu osekhulile nsuku zonke.
I-Kale iqukethe ama-antioxidants ahlukahlukene angaphezu kwe-45 avikela amaseli ngokumelana nama-free radicals. Amaqabunga aluhlaza we-greenica aqukethe i-sulforaphane (ikhemikhali enezinto eziqinile zokulwa nomdlavuza ezisisiza ukuvikela thina esifweni somdlavuza webele, esibelethweni, esiswini, emathunjini nasesimweni somdlavuza wendlala).
U-Kale unezindawo eziqinile zokulwa nokuvuvukala kanye nama-antibacterial. Ukulinganisela okulinganiselayo kwama-omega-3 nama-omega-6 fatty acids kuyasiza ukugcina umzimba usesimweni esihle.Uthamo olungile lwama-acid e-omega-3 atholakala e-kenya asiza ekulweni ne-arthritis, ebaluleke kakhulu kubaqeqeshi.

UKale ucebile ngezakhamzimba. Inama-microelements amaningi abalulekile anomthelela omuhle emizimbeni yethu. Ngakho-ke ukuyidla kanjani? Ngezansi kuneminye imibono yokuthi ungayifaka kanjani le mifino eluhlaza ekudleni kwethu:
2. Ama-chips we-Kale
Kulula kakhulu ukwenza futhi kumnandi kakhulu! UKale uyagezwa futhi womiswe ngethawula lephepha. Sifaka i-foil aluminium ekhasini lokubhaka futhi sibeka ithonsi lamafutha ebusweni ukuze i-Kale ebekwe kuyo inganamatheli.
Sisabalalisa imifino eluhlaza ephepheni lokubhaka, ingahle ihlelwe ngokuqinile, kodwa kubalulekile ukuthi amaqabunga angabi ngaphezulu. Sibafafaza ngosawoti wepinki kanye ne-powder powder. Sifaka ugqoko wokubhaka kuhhavini osandulelwe ukuya kuma-degrees angama-150 imizuzu engama-3-5, siqiniseke ukuthi amakhrisimu ayakhilimu, kepha awabi nsundu.
3. Kale pesto
Ngokudla i-kale ngendlela ye-pesto, siyaqiniseka ukuthi i-vithamini K izomunwa ngokuphelele yithi, ngoba ukwengeza kwamafutha kuzokuvumela ukuthi kuncibilike emzimbeni wethu
Izandla ezi-4 zamaqabunga e-kale, ama-4 ama-clove wegalikhi, ama-50 g we-alimondi ebunjiwe, amaqabunga aqothulwa kusuka ku-basil eyodwa no-3 wezipuni zikasawoti weHimalayan ukuxubeka kwisisindo esibushelelezi esingu-100 ml wamafutha omnqumo. Ukunameka okuqediwe kungasetjenziswa njengediphu noma isoso le-pasta.
4. I-Kale cocktail
I-Kale ingafakwa kwizithelo ezahlukahlukene, idala ama-cocktails ahlukile. Ngokombono wethu, inambitheka kahle ihlanganiswe nobisi lwebhanana, i-kiwi nobisi lukakhukhunathi, yize kuwumqondo omuhle ukuyihlanganisa nophayinaphu kanye ne-ginger, futhi ngisho ne-avocado neorenji.
Amathuba awapheli. I-Raw kale ayinikezi ukunambitheka okuningi, ngakho-ke ngeke kuphazamise cishe noma isiphi isithelo noma imifino. I-Raw kale igcina inani lomsoco kakhulu, ngakho-ke yindlela elula yokuyithola ekudleni kwakho.