Izibonelelo ezi-10 zezeMpilo zeKale

Umxholo

• 1. I-Kale iphakathi kwezona zinto zixineneyo ngokutya okuxineneyo kwiplanethi
• 2. I-Kale ilayishwe nge-Antioxidants enamandla njengeQuercetin neKaempferol
• 3. NguMthombo oGqwesileyo weVitamin C
• 4. I-Kale inganceda iCholesterol esezantsi, enokuthi inciphise ubungozi besifo sentliziyo
• 5. U-Kale ngomnye weyona mithombo ivithamin K
• 6. Zininzi izinto zokulwa umhlaza e-Kale
• 7. I-Kale iphezulu kakhulu kwi-Beta-Carotene
• 8. U-Kale Ngumthombo Ofanelekileyo Wezimbiwa Abantu Abaninzi Abangafumani Kuzo
• 9. I-Kale iphezulu eLutein naseZeaxanthin, Izondlo ezinamandla ezikhusela amehlo
• 10. U-Kale kufuneka abe nakho ukuNceda ukunciphisa umzimba
• Umgca osezantsi

Kuzo zonke imifuno esempilweni ephezulu, i-kale ingukumkani.

Ngokuqinisekileyo yenye yezona zisempilweni kunye nezona zondlo kukutya kwezityalo ezikhoyo.

I-Kale ilayishwe ngazo zonke iintlobo zeekhompawundi eziluncedo, ezinye zazo zinamandla okunyanga.

Nazi izibonelelo ezili-10 zempilo zakudala ezixhaswa sisayensi.

1. I-Kale iphakathi kwezona zinto zixineneyo ngokutya okuxineneyo kwiplanethi

I-Kale yimifuno eyaziwayo kunye nelungu losapho lwekhaphetshu.

Yimifuno emnqamlezweni njengekhaphetshu, ibroccoli, icauliflower, imifuno ecollard kunye nehlumelo laseBrussels.

Kukho iintlobo ezahlukeneyo ze-kale. Amagqabi angaluhlaza okanye amfusa, kwaye angabukeka agudileyo okanye agobileyo.

Uhlobo oluqhelekileyo lwe-kale lubizwa ngokuba yi-curly kale okanye i-Scots kale, enamaqabunga aluhlaza kunye nama-curly kunye ne-stem eqinile.

Ikomityi enye ye-kale eluhlaza (malunga ne-67 yeegram okanye ii-ounces ezingama-2.4) iqulethe (1):

• Vitamin A: I-206% ye-DV (ukusuka kwi-beta-carotene)
• Vitamin K: I-684% ye-DV
• Vitamin C: I-134% ye-DV
• Vitamin B6: I-9% ye-DV
• Imanganizi: Iipesenti ezingama-26 ze-DV
• Ikhalsiyam: I-9% ye-DV
• Ibhrasi: I-10% ye-DV
• Potassium: I-9% ye-DV
• Magnesium: I-6% ye-DV
• Iqulethe i-3% okanye ngaphezulu kwe-DV ye-vitamin B1 (thiamin), i-vitamin B2 (riboflavin), i-vitamin B3 (niacin), i-iron kunye ne-phosphorus

Oku kuza kunye neekhalori ezingama-33, i-6 gram ye-carbs (2 yazo ifayibha) kunye ne-3 gram yeprotheni.

I-Kale iqulethe amanqatha amancinci, kodwa uninzi lwamafutha kuyo yi-omega-3 fatty acid ebizwa ngokuba yi-alpha linolenic-acid.

Ngenxa yomxholo wayo wekhalori osezantsi ngokumangalisayo, i-kale iphakathi kokutya okunezondlo kakhulu. Ukutya ngaphezulu kwe-kale yindlela entle yokunyusa kakhulu umxholo opheleleyo wokutya kwakho.

I-Kale iphezulu kakhulu kwizakhamzimba kwaye iphantsi kakhulu kwiikhalori, isenza ukuba kube kokunye ukutya okunezondlo kakhulu emhlabeni.

2. I-Kale ilayishwe nge-Antioxidants enamandla njengeQuercetin neKaempferol

I-Kale, njengayo eminye imifuno eluhlaza, iphezulu kakhulu kwii-antioxidants.

Ezi ziquka i-beta-carotene kunye ne-vitamin C, kunye ne-flavonoids kunye ne-polyphenols ().

I-Antioxidants zizinto ezinceda ukulwa nomonakalo we-oxidative yi-radicals yasimahla emzimbeni ().

Umonakalo we-oxidative ukholelwa ekubeni uphakathi kwabaqhubi abakhokelela ekuguga nakwizifo ezininzi, kubandakanya nomhlaza (4).

Kodwa izinto ezininzi ezenzeka kwii-antioxidants zinayo neminye imisebenzi ebalulekileyo.

Oku kubandakanya i-flavonoids quercetin kunye nekaempferol, ezifumaneka kwixabiso elikhulu kwi-kale ().

Ezi zinto zifundwe kakuhle kwiityhubhu zovavanyo nakwizilwanyana.

Banokhuselo lwentliziyo olunamandla, ukwehlisa uxinzelelo lwegazi, anti-inflammatory, anti-virus, anti-depressant kunye ne-anti-cancer, ukubala ezimbalwa (,,).

Uninzi lwee-antioxidants ezinamandla zifumaneka kwi-kale, kubandakanya i-quercetin kunye nekaempferol, ezineziphumo ezininzi eziluncedo kwimpilo.

3. NguMthombo oGqwesileyo weVitamin C

I-Vitamin C yinto ebalulekileyo yokunyibilikiswa kwamanzi esebenza ngamanzi esebenza kwimisebenzi ebalulekileyo kwiiseli zomzimba.

Umzekelo, kubalulekile ukuba kudityaniswe i-collagen, eyona protein isemagqabini emzimbeni.

I-Kale iphezulu kakhulu ku-vitamin C kuneminye imifuno, equlethe malunga namaxesha ama-4,5 kangange sipinatshi (9).

Inyaniso kukuba, i-kale ngokwenene yenye yezona ndawo zibalaseleyo zevithamini C. Ikomityi ye-kale eluhlaza iqulethe ivithamin C engaphezulu kune-orenji iphela (10).

I-Kale iphezulu kakhulu kwi-vitamin C, i-antioxidant eneendima ezininzi ezibalulekileyo emzimbeni. Ikomityi enye ye-kale eluhlaza inovithamin C ongaphezulu kweorenji.

4. I-Kale inganceda iCholesterol esezantsi, enokuthi inciphise ubungozi besifo sentliziyo

Ikholesterol inemisebenzi emininzi ebalulekileyo emzimbeni.

Umzekelo, isetyenziselwa ukwenza i-bile acid, ezizizinto ezinceda umzimba ukuba ucole amafutha.

Isibindi siguqula i-cholesterol ibe yi-bile acids, ethi ke ikhutshelwe kwinkqubo yokwetyisa nanini na usitya isidlo esinamafutha.

Xa onke amanqatha efunxiwe kwaye ii-acid ze-bile ziyisebenzisile injongo yazo, ziphinda ziphinde zingene kwigazi kwaye zisetyenziswe kwakhona.

Izinto ezibizwa ngokuba yi-bile acid sequestrants zinokubopha ii-bile acid kwinkqubo yokwetyisa kwaye zibathintele ekubeni baphinde babuyiselwe. Oku kunciphisa inani elipheleleyo le-cholesterol emzimbeni.

I-Kale ngokwenene iqulethe i-bile acid sequestrants, enokunciphisa amanqanaba e-cholesterol. Oku kunokukhokelela kumngcipheko omncinci wesifo sentliziyo ekuhambeni kwexesha (11).

Olunye uphononongo lufumanise ukuba ukusela ijusi ye-kale yonke imihla kwiiveki ezili-12 kwandise i-HDL ("elungileyo") nge-27% kwaye yehlisa amanqanaba e-LDL nge-10%, ngelixa ikwaphucula imeko ye-antioxidant (12).

Ngokomnye uphando, i-steaming kale iyakwandisa ngokukhawuleza i-bile acid effect. I-steamed kale ngokwenene i-43% inamandla njenge-cholestyramine, iyeza elinciphisa i-cholesterol elisebenza ngendlela efanayo (13).

I-Kale iqulethe izinto ezibopha i-bile acid kunye namanqanaba asezantsi e-cholesterol emzimbeni. I-steamed kale isebenza ngokukodwa.

5. U-Kale ngomnye weyona mithombo ivithamin K

Vitamin K sisondlo esibalulekileyo.

Kubaluleke kakhulu ekunqandeni igazi, kwaye ukwenza oku "ngokwenza" iiproteni ezithile kwaye zibanike amandla okubopha ikhalsiyam.

Isiyobisi esaziwayo se-anticoagulant iWarfarin sisebenza ngokuthintela ukusebenza kwale vithamini.

I-Kale ngomnye wemithombo yehlabathi ebalaseleyo ye-vitamin K, enekomityi enye ekrwada equlathe phantse amaxesha angama-7 isixa semihla esiphakanyisiweyo.

Uhlobo lwevithamini K kwi-kale yi-K1, eyahlukileyo kune-vitamin K2. I-K2 ifunyenwe kukutya okucoliweyo kwesoya kunye neemveliso ezithile zezilwanyana. Inceda ukuthintela isifo sentliziyo kunye ne-osteoporosis (14).

Vitamin K sisondlo esibalulekileyo esibandakanyekayo ekunqandeni igazi. Ikomityi enye ye-kale iqulethe amaxesha angama-7 kwi-RDA ye-vitamin K.

6. Zininzi izinto zokulwa umhlaza e-Kale

Umhlaza sisifo esoyikekayo esibonakaliswa kukungalawuleki kokukhula kweeseli.

I-Kale ngokwenene ilayishwe ngamacandelo okukholelwa ukuba aneziphumo zokukhusela kumhlaza.

Enye yazo yi-sulforaphane, into ebonakalisiweyo ukuba iyanceda ukulwa ukwakheka komhlaza kwinqanaba leemolekyuli (15,,, 18).

Iqulethe i-indole-3-carbinol, enye into ekholelwa ukuba iyanceda ekuthinteleni umhlaza ().

Izifundo zibonise ukuba imifuno ye-cruciferous (kubandakanya i-kale) inokuwunciphisa kakhulu umngcipheko weesifo somhlaza, nangona ubungqina ebantwini buxubekile (,).

I-Kale iqulethe izinto eziye zaboniswa ukuba ziyanceda ukulwa nomhlaza kwi-tube-test nakwizifundo zezilwanyana, kodwa ubungqina bomntu buxubekile.

7. I-Kale iphezulu kakhulu kwi-Beta-Carotene

I-Kale ihlala ibanga ukuba inovithamini A ophakamileyo, kodwa oku akuchanekanga kwaphela.

Ngokwenene iphezulu kwi-beta-carotene, i-antioxidant eyenziwa ngumzimba Ngena kwi ivithamini A ().

Ngesi sizathu, i-kale ingaba yindlela efanelekileyo yokwandisa amanqanaba omzimba wakho wale vithamini ibaluleke kakhulu ().

I-Kale iphezulu kakhulu kwi-beta-carotene, i-antioxidant umzimba onokuthi ujike ube yi-vitamin A.

8. U-Kale Ngumthombo Ofanelekileyo Wezimbiwa Abantu Abaninzi Abangafumani Kuzo

I-Kale iphezulu kwizimbiwa, ezinye zazo abantu abaninzi abanazo.

Ngumthombo olungileyo osekwe kwizityalo we-calcium, isondlo esibaluleke kakhulu kwimpilo yethambo kwaye sidlala indima kuzo zonke iintlobo zemisebenzi yeselula.

Ikwangumthombo ohloniphekileyo wemagniziyam, iminerali ebaluleke ngokumangalisayo uninzi lwabantu olungafumani ngokwaneleyo kuyo. Ukutya okuninzi ngemagniziyam kunokuzikhusela kuhlobo 2 lwesifo seswekile kunye nesifo sentliziyo (24).

I-Kale iqulethe i-potassium eninzi, i-mineral enceda ukugcina i-gradients zombane kwiiseli zomzimba. Ukutya ngokwaneleyo i-potassium kudityaniswe nokunciphisa uxinzelelo lwegazi kunye nomngcipheko ophantsi wesifo sentliziyo ().

Enye inzuzo yokuba i-kale ineemifuno ezinamagqabi afana nesipinashi kukuba iphantsi kwi-oxalate, into efumaneka kwezinye izityalo ezinokuthintela amaminerali ukuba angangeni (26).

Amaminerali amaninzi abalulekileyo afumaneka kwi-kale, ezinye zazo zihlala zinqongophele kukutya kwale mihla. Ezi ziquka calcium, potassium kunye nemagniziyam.

9. I-Kale iphezulu eLutein naseZeaxanthin, Izondlo ezinamandla ezikhusela amehlo

Esinye sezona ziphumo zixhaphakileyo zokwaluphala kukungaboni kakuhle.

Ngethamsanqa, kukho izakha mzimba ekutyeni ezinokukunceda ukuthintela oku ukuba kungenzeki.

Ezimbini zezona ziphambili yi-lutein kunye ne-zeaxanthin, ii-carotenoid antioxidants ezifumaneka ngesixa esikhulu kwii-kale nakokunye ukutya.

Izifundo ezininzi zibonise ukuba abantu abatya ngokwaneleyo i-lutein kunye ne-zeaxanthin banomngcipheko ophantsi kakhulu wokwehla kwe-macular kunye ne-cataract, ukuphazamiseka kwamehlo okuqhelekileyo (,).

I-Kale iphezulu kwi-lutein kunye ne-zeaxanthin, izondlo ezinxulunyaniswe nomngcipheko owehliswe kakhulu wokonakala kwe-macular kunye ne-cataract.

10. U-Kale kufuneka abe nakho ukuNceda ukunciphisa umzimba

I-Kale ineepropathi ezininzi ezenza ukuba kube lula ukuphulukana nokutya okufanelekileyo.

Iphantsi kakhulu kwiikhalori kodwa isabonelela ngesixa esikhulu esiza kukunceda uzive ugcwele.

Ngenxa yekhalori ephantsi kunye nomxholo wamanzi aphezulu, i-kale ine-eneji ephantsi yamandla. Ukutya ukutya okuninzi kunye nokuxinana kwamandla kubonisiwe ukunceda ukunciphisa umzimba kwizifundo ezininzi (,).

I-Kale iqulethe inani elincinci leprotheni kunye nefiber. Ezi zimbini zezona zondlo zibalulekileyo xa kuziwa ekunciphiseni ubunzima.

Nangona kungekho sifundo sivavanya ngokuthe ngqo iimpembelelo ze-kale ekulahlekeni kwesisindo, iyavakala ukuba inokuba lulongezo oluluncedo kutyeko lokunciphisa umzimba.

Njengokutya okuxineneyo, ukutya okunekhalori ezisezantsi, i-kale yenza ukongeza okubalaseleyo ekudleni kokunciphisa umzimba.

Umgca osezantsi

Ngethamsanqa, ukongeza i-kale kwisidlo sakho kulula. Ungayongeza ngokulula kwiisaladi zakho okanye uyisebenzise kwiiresiphi.

I-snack eyaziwayo yiichips zakudala, apho uthambisa khona ioyile ye-olive eyintombi okanye ioyile yeavokhado kwikhalenda yakho, yongeza ityuwa emva koko uyibhake kwihovini ide yomile.

Inencasa emnandi ngokupheleleyo kwaye yenza ukutya okuneswekile enkulu, esempilweni kakhulu.

Uninzi lwabantu longeza i-kale kwii-smoothies zazo ukuze kunyuswe ixabiso lesondlo.

Ekupheleni kosuku, i-kale ngokuqinisekileyo yenye yezona zinto zisempilweni kunye nezona zisondlo emhlabeni.

Ukuba ufuna ukukhulisa ngokumangalisayo inani lezondlo ozithathayo, cinga ngokulayisha kwi-kale.