Kale - masamba abwino: wathanzi: 07:

Munthawi yazakudya zopatsa thanzi, kale amabwerera kukakondwera. Mosiyana ndi maonekedwe, izi sizachilendo m'makolo a ku Poland. Bwerani mpaka posachedwa pomwe mungathe kugula kokha mumisika yamapikisano azakudya, lero titha kuipeza m'masitolo onse. Mmodzi sayenera kuopa izi, ndikosavuta kukonzekera. Itha kumudyetsa yaiwisi mu ma cocktails ndi saladi kapena mukatha kutentha, ngakhale tchipisi tomwe timakonda kwambiri posachedwa. Kale ndi bomba la Vitamini, ndichifukwa chomwe chizindikiro cha ndiwo zamasamba abwino kwambiri padziko lapansi chimaphatikizika.
1. Kale - katundu wathanzi
2. Zip makale
3. Kale pesto
4. Kale tambala

1. Kale - katundu wathanzi
Kale ndi otsika-calorie - mu 100 g masamba alipo 29 kcal okha ndi magalamu 4 a fiber, ndipo, pafupifupi, palibe mafuta. Izi zikutanthauza kuti popanda chisoni, titha kuudya yambiri popanda kuopa ma kilos owonjezera. Chifukwa cha kuchuluka kwambiri kwa fiber, imalimbikitsa matumbo athu ndikuthandizira kutaya kilogalamu zosafunikira. Zimathandizanso kuchepetsa cholesterol yoyipa, kotero imasamalira mtima ndi mtima wathanzi.
Kale amakhalanso ndi calcium yambiri - zoposa 150 mg mu 100 g, yomwe imaposa mkaka wa ng'ombe. Kashiamu ndiyofunikira pakumanga koyenera kwamafupa ndi mano komanso kupewa mafupa. Mulingo woyenera mu chakudya chimathandizira kagayidwe.

Ndi mankhwala achilengedwe omwe amatsuka poizoni. Masamba obiriwira ndi gwero labwino la mavitamini C, K ndi A. Mtundu wa kabichi uyu umapereka vitamini K pa mlingo wopambana womwe umafunikira tsiku lililonse. Izi ndizofunikira kwambiri, chifukwa Vitamini iyi ndi yomwe imateteza matenda a khansa komanso mtima. Chakudya chomwe chili ndi vitamini K ndichopangitsa kuti mafupa azikhala bwino, magazi abwino, komanso malamulo a shuga. Kumbukirani kuti vitamini K ndi mafuta osungunuka. Chifukwa chake, ngati mumadya kale, onjezerani mafuta pang'ono.

Kale ili ndi ma flavonoids ambiri ofunikira komanso ma carotenoids, omwe amathandiza kuteteza retina lathu ndi mandala a diso ku zotsatira zoyipa za radicals yaulere. Muli vitamini A, lutein ndi zea-xanthine zimakhudza bwino kupenya ndi khungu.
Ponena za mavitamini, amadziwika kuti amalepheretsa kukalamba, komanso amalimbitsa chitetezo chathupi. Kuchuluka kwa mavitamini
C ndi A zimawongolera mawonekedwe a khungu, tsitsi ndi misomali. Chofunikira, kale ali ndi mavitamini awiriwa kotero kuti amakwaniritsa mofatsa zosowa za munthu wamkulu.
Kale muli ma antioxidants osiyanasiyana opitilira 45 omwe amateteza ma cell ku ma free radicals. Masamba obiriwira a greenica amakhala ndi sulufosane (phula lokhala ndi anti-cancer yomwe imatiteteza ku bere, ovarian, m'mimba, matumbo ndi prostate cancer).
Kale ali ndi mphamvu yotsutsa-yotupa komanso antibacterial. Kusamala kwamafuta a omega-3 ndi omega-6 acid kumathandizira kuti thupi likhale labwino .. Mlingo woyenera wa ma omega-3 acids omwe amapezeka mu kale amathandizira polimbana ndi nyamakazi, yomwe ndiyofunikira kwambiri kwa ophunzitsa.

Kale ali ndi michere yambiri. Ili ndi zida zambiri zamagetsi zomwe zimakhudza thupi lathu. Ndiye kudya bwanji? Pansipa pali malingaliro pa momwe tingaphatikizire masamba obiriwira awa muzakudya zathu:
2. Zip makale
Yosavuta kwambiri yopanga komanso yosangalatsa! Kale amasambitsidwa ndikuwuma ndi thaulo la pepala. Timayika zojambula za aluminium papepala lophika ndipo timayika dontho la mafuta pamtunda kuti kale lomwe liziikidwamo lisamatirire.
Timafalitsa masamba obiriwira papepala lophika, amathanso kukonzekera bwino, koma ndikofunikira kuti masamba asadutse. Timawaza ndi mchere wapinki ndi ufa wa ufa. Timayika thovu kuphika mu uvuni womwe umakhala wofunda mpaka madigiri 150 kwa mphindi 3-5, kuonetsetsa kuti matopewo ndi opanda khrisipi, koma osati a bulawuni.
3. Kale pesto
Mwa kudya kale mu mawonekedwe a pesto, tili otsimikiza kuti vitamini K adzatilamuliridwa kwathunthu ndi ife, chifukwa kuphatikiza kwamafuta kumathandizira kuti asungunuke m'thupi lathu
Masamba anayi amaso amaso, masamba 4 a adyo, ma 50 g a ma amondi, masamba osankhidwa kuchokera ku basil imodzi ndi supuni zitatu za mchere wa Himalayan kuphatikiza chimango chophweka ndi 100 ml ya mafuta. Phukusi lomalizidwa lingagwiritsidwe ntchito ngati chiphika kapena msuzi wa pasitala.
4. Kale tambala
Kale imatha kuwonjezeredwa zipatso zosiyanasiyana, ndikupanga ma cocktails apadera. M'malingaliro athu, imakoma kwambiri yosakanizidwa ndi mkaka wa nthochi, kiwi ndi coconut, ngakhale ndi lingaliro labwino kuphatikiza ndi chinanazi ndi ginger, komanso ndi avocado ndi lalanje.
Zotheka sizitha. Raw Kale samapereka kukoma kwambiri, kotero sizingasokoneze pafupifupi zipatso kapena masamba. Raw kale amasunga thanzi labwino kwambiri, motero ndi njira yosavuta kwambiri kuti mulowere zakudya zanu.