Iindlela zokutya ezisempilweni- kudala

Umxholo

• Isobho semifuno yenkukhu kunye neKale

I-Kale ngamagqabi aluhlaza, nemifuno eluhlaza (ngamanye amaxesha imfusa). Izele zizondlo kunye nencasa. I-Kale yeyosapho olunye kunye ne-broccoli, imifuno ye-collard, ikhaphetshu kunye nekholifulawa. Yonke le mifuno igcwele iivithamini kunye neeminerals.

I-Kale iye yathandwa njengenye yezona mifuno eluhlaza kakhulu kwaye enomdla kakhulu ongayidla. I-flavour yayo enomdla inokuyonwabela ngeendlela ezininzi.

KUTHENI KULUNGILE KUWE

I-Kale igcwele iivithamini kunye neeminerals, kubandakanya:

• Vitamin A
• Vitamin C
• Vitamin K

Ukuba uthatha iyeza lokucoca igazi (njenge-anticoagulant okanye i-antiplatelet drug), unokufuna ukunciphisa ukutya kwe-vitamin K. UVitamin K unokuchaphazela indlela la mayeza asebenza ngayo.

I-Kale ityebile kwi-calcium, i-potassium, kwaye inexabiso elifanelekileyo le-fiber ukunceda ukugcina ukuhamba kwamathumbu rhoqo. I-Kale iqulethe i-antioxidants enceda ukuthintela ukonakala kweseli kwaye inokunceda ekukhuseleni umhlaza.

Unokuxhomekeka kwi-kale kunye nezondlo zayo ukunceda ukuxhasa impilo yamehlo akho, amajoni omzimba kunye nentliziyo.

I-Kale igcwalisa kwaye iphantsi kweekhalori. Ukutya ke kunokukunceda ugcine ubunzima obunempilo. Iikomityi ezimbini (i-500 milliliters, mL) ye-kale eluhlaza ine-1 gram (g) nganye yefayibha kunye neprotheni yeekhalori ezili-16.

INDLELA YOKULUNGISWA

I-Kale inokulungiswa ngeendlela ezininzi ezilula.

• Yitya ikrwada. Kodwa qiniseka ukuba uhlamba kuqala. Yongeza incindi yelamuni okanye unxibe, kwaye mhlawumbi neminye imifuno yokwenza isaladi. Hlikihla ijusi yelamuni okanye unxibe amagqabi emva koko ubavumele ukuba bathande ngaphambi kokukhonza.
• Yongeza kwi-smoothie. Ukukrazula isandla, uhlambe, kwaye ungeze kwi-smoothie yakho elandelayo yeziqhamo, imifuno kunye neyogathi.
• Yongeza kwiisobho, ugubungele iifriji, okanye izitya zepasta. Unokongeza isipha phantse nakuphi na ukutya okuphekiweyo.
• Yipheke emanzini. Yongeza ityuwa encinci kunye nepepile, okanye ezinye izinongo ezifana neepepile ebomvu.
• Yigcine kumphezulu wesitovu ngegalikhi kunye neoyile yeoyile. Yongeza inkukhu, amakhowa, okanye iimbotyi kwisidlo esinomdla.
• Yosa ehovini ngenxa yeetshiphusi ezimnandi zakudala. Gxotha imichilo ye-kale esandula ukuhlanjwa kunye neyomileyo ngeoyile yeoyile, ityuwa, kunye nepepile usebenzisa izandla zakho. Hlela ngokomaleko omnye kwipani yokutshisa. Yosa ehovini ngo-275 ° F (135 ° C) malunga nemizuzu engama-20 okanye njalo de kube kruthu, kodwa kungabi mdaka.

Rhoqo, abantwana bathatha imifuno eluhlaza endaweni yokupheka. Ke nika i-raw eluhlaza ukuzama. Ukongeza i-kale kwii-smoothies kunokukunceda ufumane abantwana ukuba badle imifuno yabo.

UFUMANA PHI UKALE

I-Kale iyafumaneka kwicandelo lokuvelisa kwivenkile yokutya unyaka wonke. Uya kuyifumana kufutshane ne-broccoli kunye nezinye izilwanyana eziluhlaza ezimnyama. Inokuza inezixa zamagqabi amade aqinileyo, amagqabi omntwana, okanye amahlumelo. Amagqabi anokuba tyaba okanye ajike. Gwema i-kale edala okanye ephuzi. I-Kale iya kuhlala isitsha kwifriji kangangeentsuku ezintlanu ukuya kwezi-7.

UKUHLAZIYA

Zininzi iindlela zokupheka ezimnandi onokuthi uzenze nge-kale. Nantsi enye ukuzama.

Isobho semifuno yenkukhu kunye neKale

Izithako

• Iitispuni ezimbini (10 ml) yeoyile yemifuno
• Ikomityi yesiqingatha (i-120 mL) ye-anyanisi (eqoshiwe)
• Isiqingatha somnqatha (esinqunqiweyo)
• Ithisipuni enye (5 ml) ithyme (umhlaba)
• Iigloves ezimbini zegalikhi (ezigayiweyo)
• Iikomityi ezimbini (480 ml) amanzi okanye umhluzi wenkukhu
• Ikomityi yesine yekota (180 mL) iitumato
• Ikomityi enye (240 mL) yenkukhu; ephekiweyo, enolusu, kunye neetyhubhu
• Indebe yesiqingatha (i-120 mL) irayisi emdaka okanye emhlophe (ephekiweyo)
• Ikomityi enye (i-240 mL) ye-kale (ecoliweyo)

Imiyalelo

1. Ukufudumeza ioyile kwipani yesosi ephakathi. Yongeza itswele kunye nesanqante. Saute de imifuno ithenda-malunga nemizuzu emi-5 ukuya kwezi-8.
2. Yongeza i-thyme kunye negalikhi. Saute umzuzu omnye.
3. Yongeza amanzi okanye umhluzi, iitumato, irayisi ephekiweyo, inkukhu kunye ne-kale.
4. Yima imizuzu emi-5 ukuya kweli-10 ngaphezulu.

Umthombo: Isondlo.gov

Iindlela zokutya ezisempilweni - i-borecole; Amashwamshwam asempilweni - i-kale; Ukwehla kwesisindo - i-kale; Ukutya okunempilo - i-kale; Impilo-yakudala

UMatshi kunye no-LR, uStewart JA. Umhlaza webele. Ku: Rakel D, ed. Unyango oluHlanganisayo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 78.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zeZidlo kubantu baseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

• Isondlo