Kale - ib cov zaub zoo: noj qab haus huv thaj chaw: 07:

Hauv lub caij nyoog ntawm kev noj qab haus huv, kale rov qab los ua kom haum. Tawm tsam kev tshwm ntsej tshwm muag, qhov no tsis yog qhov tshiab hauv cov zaub mov hauv Polish. Tuaj kom txog rau thaum nyuam qhuav koj tuaj yeem yuav nws tsuas yog hauv cov khw muag khoom noj khoom haus huv, hnub no peb tuaj yeem nrhiav nws hauv txhua lub tsev muag khoom. Ib qho yuav tsum tsis txhob ntshai ntawm nws, nws yooj yim heev los npaj. Nws tuaj yeem noj cov nqaij nyoos hauv cov txiv kab ntxwv thiab zaub nyoos lossis tom qab kho cov cua sov, txawm hais tias zoo li tsis ntev los no tsis ntev los no. Kale yog vitamin foob pob, nws yog rau qhov laj thawj uas sau rau ntawm cov zaub muaj txiaj ntsig zoo tshaj plaws hauv lub ntiaj teb ua raws li nws.
1. Kale - thaj chaw muaj kev noj qab haus huv
2. Kale chips
3. Kale pesto
4. Kale dej cawv

1. Kale - thaj chaw muaj kev noj qab haus huv
Kale muaj tsawg-calorie - nyob rau hauv 100 g ntawm nplooj tsuas muaj 29 kcal thiab txog 4 gram ntawm fiber, thiab tau kawg, yuav luag tsis muaj rog. Qhov no txhais tau hais tias yam tsis muaj kev tu siab peb tuaj yeem haus nws hauv qhov ntau ntau yam tsis tas ntshai kev hnyav ntxiv. Vim tias muaj cov ntsiab lus fiber ntau, nws ua rau plab hnyuv peristalsis thiab pab kom poob phaus uas tsis tsim nyog. Nws kuj tseem pab txo cov roj (cholesterol) phem, yog li nws saib xyuas lub plawv thiab lub plawv kev noj qab haus huv.
Kale tseem muaj calcium ntau - ntau dua 150 mg hauv 100 g, uas yog ntau dua li nyuj nyuj. Cov tshuaj calcium yog qhov tsim nyog rau kev tsim kho pob txha thiab hniav thiab tiv thaiv kom tsis txhob mob pob txha. Cov qib tsim nyog hauv cov khoom noj tau ua tiav cov metabolism.

Yog lub tshuaj ntsuab zoo uas ntxuav lub cev ntawm co toxins. Cov zaub ntsuab yog qhov zoo ntawm cov vitamins C, K thiab A. Hom zaub pob no muab cov vitamin K ntawm ib koob tshuaj ntau dua qhov nws xav tau txhua hnub. Qhov no yog qhov tseem ceeb heev, vim tias cov vitamin no muaj lub luag haujlwm tiv thaiv kev mob qog ntshav thiab mob plawv. Kev noj zaub mov zoo nyob rau hauv cov vitamin K yog lub luag haujlwm tsim kho pob txha zoo, ua kom ntshav txhaws, thiab ntshav siab ntshav qab zib. Nco ntsoov tias cov vitamin K yog ib hom tshuaj rog. Yog li ntawd, yog tias koj noj kale, ntxiv me ntsis roj zoo rau nws.

Kale muaj ntau yam muaj txiaj ntsig flavonoids thiab carotenoids, uas pab tiv thaiv peb cov retina thiab lub lens ntawm lub qhov muag los ntawm kev cuam tshuam los ntawm dawb radicals. Nws muaj cov vitamins A, lutein thiab zea-xanthine favorably cuam tshuam rau kev pom thiab tawv nqaij.
Kev hais txog cov vitamins, lawv paub tias inhibit kev laus, tab sis kuj tseem ua kom lub cev tiv thaiv kab mob. Ntau ntau cov vitamin
C thiab A txhim kho cov ntsej muag tawv nqaij, plaub hau thiab rau tes. Ib qho tseem ceeb, kale muaj ob qhov vitamins ntau npaum li ntawd nws thiaj li maj mam ua tau raws li qhov xav tau txhua hnub ntawm cov neeg laus.
Kale muaj ntau dua 45 yam antioxidants uas tiv thaiv cov hlwb dawb. Cov nplooj ntsuab brassica muaj cov sulforaphane (ib qho sib xyaw nrog cov muaj zog tiv thaiv mob qog nqaij hlav uas pab tiv thaiv peb tiv thaiv tsis tau mis, zes qe menyuam, mob plab, mob hnyuv thiab prostate).
Kale muaj cov khoom coj los tiv thaiv thiab tua kab mob. Cov tshuaj tiv thaiv sib npaug ntawm omega-3 thiab omega-6 fatty acids yog pab ua kom lub cev muaj kev tiv thaiv zoo. Kev noj haus zoo ntawm omega-3 fatty acids uas muaj nyob hauv kale pab hauv kev tiv thaiv kev mob caj dab, uas yog qhov tseem ceeb tshaj plaws rau cov kws qhia.

Kale yog nplua nuj nyob hauv cov as-ham. Nws muaj ntau lub microelements tseem ceeb uas muaj kev cuam tshuam zoo ntawm peb lub cev. Yog li yuav noj nws li cas? Hauv qab no yog qee cov tswv yim yuav ua li cas nrog cov zaub ntsuab no rau hauv peb cov zaub mov noj:
2. Kale chips
Yooj yim ua thiab yooj yim heev! Kale yog ntxuav thiab qhuav nrog ib daim phuam. Peb muab cov ntawv txhuas rau ntawm daim ntawv ci thiab peb tso ib tee roj rau ntawm qhov chaw kom cov kale tso rau ntawm nws tsis lo.
Peb kis cov zaub ntsuab rau ntawm daim ntawv ci, nws tuaj yeem npaj kom nruj, tab sis nws yog ib qho tseem ceeb uas cov nplooj tsis txhob sib tshooj. Peb nphoo lawv nrog ntsev liab thiab hmoov ua hmoov. Peb muab lub tais ci tso rau hauv qhov cub kom preheated rau 150 degrees rau 3-5 feeb, ua kom pom tseeb tias cov khoom ntuag yog cov crispy, tab sis tsis muaj xim av.
3. Kale pesto
Los ntawm kev noj kale rau hauv daim ntawv ntawm pesto, peb paub tseeb tias cov vitamin K yuav tag nrho kev nqus los ntawm peb, vim tias kev ntxiv cov rog ntxiv yuav cia nws mus rau hauv peb lub cev.
4 daim ntawv puv tes ntawm kale nplooj, 4 cloves ntawm qej, 50 g ntawm blanched almonds, nplooj khaws los ntawm ib qho pib basil thiab 3 diav ntawm Himalayan ntsev xyaw rau ib qhov mos huab hwm coj nrog 100 ml ntawm txiv roj roj. Cov tiav tiav lawm tuaj yeem siv cov dip lossis kua rau cov nplej zom.
4. Kale dej cawv
Kale tuaj yeem raug ntxiv rau ntau cov txiv hmab txiv ntoo, tsim cov cim cocktails. Hauv peb lub tswv yim, nws qab qab zoo tshaj nrog txiv tsawb, kiwi thiab txiv maj phaub mis, txawm hais tias nws tseem yog lub tswv yim zoo kom sib xyaw nws nrog txiv puv luj thiab qhiav, thiab txawm nrog avocado thiab txiv kab ntxwv.
Qhov ua tau yog tsis kawg. Kale nyoos tsis muab rau ntau lub saj, yog li nws yuav tsis cuam tshuam nrog zoo rau cov txiv ntoo lossis zaub. Kale nyoos khaws cov khoom noj kom muaj txiaj ntsig zoo tshaj plaws, yog li nws yog qhov yooj yim tshaj kom nws nkag mus rau hauv koj cov khoom noj.