Kale - ihe oriri dị ebube: Njirimara ahụike: 07:

Na oge nri mara mma, Kale na-alaghachi amara. Na-emegide ihe ngosi, nke a abụghị ihe ọhụrụ na nri Polish. Bịanụ ruo mgbe na-adịbeghị anya ị nwere ike ịzụta ya naanị n'ahịa nri nri, taa anyị nwere ike ịchọta ya na nnukwu ụlọ ahịa ọ bụla. Otu ekwesịghị ịtụ egwu ya, ọ dị mfe ịkwadebe. Enwere ike iri ya nke ndu na oke oku na salad ma obu site na njiri okpomoku, dika ochibulu na-ewu ewu na nso nso a. Kale bụ bọmbụ vitamin, ọ bụ ya kpatara aha nke akwụkwọ nri kacha sie ike n'ụwa ji agbaso ya.
1. Kale - Njirimara ahụike
2. Kale ibe
3. Kale pesto
4. mmanya mmanya Kale

1. Kale - Njirimara ahụike
Kale dị obere kalori - na 100 g nke akwụkwọ dị naanị 29 kcal ma ruo 4 grams nke eriri, ma n’ezie, ọ fọrọ nke nta ka ọ ghara abụba. Nke a pụtara na anyị na-enweghị ụta, anyị nwere ike iripịa ya n'ọtụtụ n'atụghị ụjọ kilos. N'ihi ọdịnaya nwere eriri dị elu, ọ na-akpali peristalsis eriri afọ ma na-enyere aka ida kilogram na-enweghị isi. Ọ na - enyere aka belata cholesterol ọjọọ, yabụ ọ na - echekwa obi na usoro obi ike.
Kale nwekwara otutu kalsia - karia 150 mg na 100 g, nke kariri mmiri ara ehi. Calcium dị mkpa maka ịrụ ọrụ nke ọkpụkpụ na ezé kwesịrị ekwesị ma gbochie osteoporosis. Ego kwesịrị ekwesị na nri ahụ na-eme ka metabolism dị elu.

Ọ bụ ọgwụgwọ ebumpụta ụwa nke na-asacha ahụ nsí. Akwukwo nri akwukwo nri bu ezigbo mmanu vitamin C, K na A. Ugbo ahihia a na enye vitamin K n’omume nke kariri ya. Nke a dị ezigbo mkpa, maka na vitamin a bụ ọrụ maka nchedo ọrịa kansa na ọrịa obi. Ihe oriri nke nwere vitamin K bụ ihe dị mma maka nhazi ọkpụkpụ, ezigbo ọbara, yana ịhazi ọkwa shuga dị n'ọbara. Cheta na vitamin K bụ ihe na-egbu ike. Yabụ, ọ bụrụ na iri nri Kale, gbanye obere mmanụ dị mma na ya.

Kale nwere ọtụtụ flavonoids na carotenoids, nke na-enyere aka kpuchido retina na oghere nke anya na mmetụta ọjọọ nke radicals na-adịghị emerụ ahụ. O nwere vitamin A, lutein na anụ-xanthine na-emetụta ọhụhụ na akpụkpọ.
N'ikwu okwu banyere vitamin, a maara ha na igbochi usoro ịka nká, mana na-ewusi ọgụ nke anụ ahụ ike. Nnukwu vitamin
C na A na - eme ka mmata ahụ dị mma, ntutu na mbọ. Dị ka ihe dị mkpa, Kale nwere vitamin abụọ ndị a nke na ọ na-eji nwayọ nwayọ na-egbo mkpa onye okenye.
Kale nwere ihe dị iche iche iri anọ na atọ na - egbochi ihe na - egbochi mkpụrụ ndụ na - enweghị ihe mgbochi. Akwụkwọ Green Greenica nwere sulforaphane (onyinye nwere ihe mgbochi ọrịa kansa nke na - enyere anyị aka igbochi ara, oke, afọ, eriri afọ na ọrịa cancer).
Kale nwere ihe mgbochi anti-ọgwụ na ọgwụ nje. Echiche ziri ezi nke omega-3 na omega-6 fatty acids na-enyere aka mee ka ahụ nọgide na-arụ ọrụ nke ọma.

Kale nwere nri na-edozi ahụ. O nwere otutu microelements bara uru nke nwere ezigbo mmetụta n'ahụ anyị. Yabụ kedu ka esi eri ya? N'okpuru ebe a, ụfọdụ echiche maka otu esi etinye akwukwo nri a na - eri nri n'ime nri anyị:
2. Kale ibe
Dị mfe ka na-atọ ụtọ! A na-asacha Kale ma jiri mpempe akwụkwọ. Anyị na-etinye foil aluminom na mpempe akwụkwọ anyị na-etinye ntụ ọka mmanụ n'elu nke ọzọ nke Kale ahụ na-etinye na ya agaghị arapara.
Anyị na-agbasa akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ na mpempe akwụkwọ achịcha, enwere ike ịhazi ya nke ọma, mana ọ dị mkpa na akwụkwọ anaghị eju. Anyị na-ete ha nnu na pink na ntụ ntụ. Anyị na-etinye trak na-eme achịcha na oven tupu oge tupu 150 ogo maka minit 3-5, na-ejide n'aka na crisps nwere crispy, mana ọ bụghị aja aja.
3. Kale pesto
Site na iri nri ozo n’ime pesto, anyị ji n’aka na vitamin K ga-enweta anyị kpamkpam, n’ihi na mgbakwunye abụba ga-eme ka ọ gbaze n’ahụ anyị.
4 handfuls nke epupụta Kale, 4 cloves nke galiki, 50 g nke almọnd ndị a na-achaghị acha, akwụkwọ a na-enweta site na otu basil na 3 ngaji nke nnu nke Himalayan na-eji mma na 100 ml mmanụ olive. Enwere ike iji mpempe ahụ mechiri emechi ka ọ bụrụ pasta.
4. mmanya mmanya Kale
Enwere ike itinye Kale na mkpụrụ osisi dị iche iche, na-eke mmanya pụrụ iche. N'echiche anyị, ọ kacha atọ ụtọ na banana, kiwi na mmiri ara ehi oyibo, ọ bụ ezie na ọ dịkwa mma ijikọ ya na painiapulu na ginger, yanakwa na ube oyibo na oroma.
Ohere inweta adịghị agwụ agwụ. Raw Kale adịghị enye uto dị ukwuu, yabụ na ọ gaghị egbochi ihe ọ bụla mkpụrụ osisi ma ọ bụ akwukwo nri ọ bụla. Raw kale nwere ezigbo ihe oriri, yabụ, ọ bụ ụzọ kachasị mfe iji banye ya na nri gị.