Uru, Nchegbu na Ezi ntụziaka
Kale bụ ihe oriri na -adịghị na starchy ma bụrụ ihe mgbakwunye dị mma na atụmatụ nri nri shuga, na-agbakwunye ụda, ekpomeekpo, eriri , agba na ọtụtụ uru ndị ọzọ bara uru. Achịcha a na-acha akwụkwọ ndụ akwụkwọ ndụ na-acha akwụkwọ ndụ akwụkwọ ndụ na-aba ụba na carotenoids antioxidant na flavonoids nke egosiri iji belata ihe ize ndụ nke ụfọdụ ọrịa cancer. Kale bụ nri ndị na-egbu egbu ma bụrụ nke kabeeji (Brassica) ezinụlọ.
Kedu ihe Nutrition Food nke Kale?
Kale bụ obere calorie nri, ọgaranya na eriri, vitamin C, vitamin K, vitamin A, beta carotene, zeaxanthin, manganese (micronutrient nke na-enyere aka imebi protein na sugar), na lutein. Nnyocha egosiwo na nri bara ọgaranya na lutein na beta carotene (carotenoids) nwere ike inye aka iji kwado ahụ ike, nke dị mkpa maka ndị nwere ọrịa shuga bụ ndị nwere ike ịnweta ọnọdụ anya .Ọ bụkwa ezigbo ebe calcium, potassium, vitamin B6 , ígwè, na ọla kọpa (nke na-enyere enzymes antioxidant aka). Ịtinye ihe oriri ndị ọzọ potassium bara uru nwere ike inye aka belata ọbara mgbali , bụ ihe dị mkpa na-akpata ndị nwere ọrịa shuga.
Nri iri nri : Otu cup kale bụ ihe dị ka: calorie 30, 0 g abụba, 29 mg sodium, 7 g carbohydrate, na 2 g protein. Otu iko na-enyekwa ihe dị ka pasent 4 nke ihe nkwụnye ego a na-atụ aro kwa ụbọchị (RDA) nke eriri, 9% nke calcium, 9% nke potassium, 10% nke ọla kọpa, 26% nke manganese, 684% vitamin K, 9% nke vitamin B6, 206% nke vitamin A, 134% nke vitamin C.
Enwere Nchegbu Banyere Iri Mkpụrụ?
Akara percent nke vitamin K nke Kale, ihe dị mkpa maka ịmịkọ ọbara, pụtara na maka ndị ahụ nwere ọrịa obi na-ewere ọbara, dị ka coumadin, oriri nke kale na akwụkwọ nri ndị ọzọ na-acha akwụkwọ ndụ akwụkwọ ndụ na vitamin K kwesịrị nyochaa.
Dịka, ndị mmadụ nwere ike ịnọgide na-enwe ọganihu dị mma mgbe ha na-eri akwụkwọ nri cruciferous, dịka Kale mgbe ha na-eri nri ha. Ya mere, ọ dị mkpa ka gị na onye nlekọta ahụ ike gị kwurịta okwu tupu ị gbakwunye kale na nri gị ma ọ bụrụ na ị na-ewepụ ọbara.
Otu esi edozie kale
Kale na-abịa n'ụdị dịgasị iche iche, dịka ntụgharị, ịchọ mma, na dinosaur. Enwere ike ịkwadebe Kale dị iche iche dịka sauteed, steamed, baked, sie, jupụtara na ya, ma rie anụ. Ntughari nwere ike ịbụ ụzọ kacha mma kachasị mma iji rie kale n'ihi na ọ na-enyere aka ịnọgide na-enwe vitamin na mineral nke nwere ike ịfu na nri mgbe esi nri. E wezụga iri nri raw, ikuku mmiri bụkwa obere kalori iji rie kale bụ nke nwere ike inye aka belata ọnwụ.
Mgbe ị na-ahọrọ kale, lee anya na-acha akwụkwọ odo-acha akwụkwọ ndụ na hardy ị ga. Họpụtara obere akwụkwọ maka ntụgharị uche na mma ka mma. Achala kale mgbe ị na-echekwa ma na-echekwa na akpa rọba a na-ekpuchi ya ka ọ bụrụ na ọ ga-ekwe omume. Nke a ga - enyere aka ịgbasa ndụ ya ma mee ka ọ dị ọhụrụ.
Ụzọ dị mfe iji kwadebe kale bụ iji kpoo ya maka minit ise. Iberibe ma gbakwunye na fries, soups, stews, na casseroles.
Ihe ndi ozo:
Ụlọ ụlọ Linus Pauling. Micronutrients maka Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/micro-for-health.pdf