Izinto ezi-6 ongazazi malunga neKale

Umxholo

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Uthando lwethu lwe-kale alukho mfihlo. Kodwa nangona iyeyona mifuno ishushu kwindawo yesehlakalo, uninzi lweempawu zayo ezisempilweni zihlala ziyimfihlakalo kuluntu ngokubanzi.

Nazi izizathu ezi-5 ezixhaswayo zedatha zokuba kutheni eyona nto iphambili eluhlaza inokukhupha (kwaye kufuneka) ube lapha ukuze uhlale-kunye nenyani ebalulekileyo ekufuneka uyikhumbule:

1. Inovithamini C omninzi kuneorenji. Ikomityi enye ye-kale ecoliweyo ineepesenti ezili-134 zokutya kwakho okucetyiswayo kwivithamini C, ngelixa isiqhamo esiphakathi seorenji sineepesenti ezili-113 zeemfuno zemihla ngemihla zeC. Oku kuyaphawuleka ngakumbi kuba indebe ye-kale inobunzima nje nge-67 yeegram, ngelixa iorenji ephakathi inobunzima obuyi-131 gram. Ngamanye amazwi? Igram yegram, ikale inevithamin C ephindwe kabini njengeorenji.

2. Ku ... uhlobo lwamafutha (ngendlela elungileyo!). Asikhe sicinge ngemifuno yethu njengemithombo yamafutha asempilweni. Kodwa i-kale eneneni ngumthombo omkhulu we-alpha-linoleic acid (ALA), eluhlobo lwe-omega-3 fatty acid eyimfuneko kwimpilo yobuchopho, inciphisa umngcipheko wesifo seswekile se-2, kunye neebhutsi zempilo yentliziyo ngokunjalo. Ikomityi nganye ine-121mg ye-ALA, ngokwencwadi kaDrew Ramsey Ama-50 amathunzi aseKale.

3. Isenokuba ngukumkanikazi wevithamini A. IKale ineepesenti ezili-133 zeemfuno zemihla ngemihla zevithamin A-ngaphezu kwayo nayiphi na enye into eluhlaza ngamagqabi.

4. U-Kale ubetha ubisi nakwisebe le-calcium. Kubalulekile ukuba uqaphele ukuba i-kale ine-150mg yecalcium kwi-100 yeegram, ngelixa ubisi lunama-125mg.

5. Kungcono kunye nomhlobo. I-Kale inezinto ezininzi ze-phytonutrients, ezifana ne-quercetin, enceda ukulwa nokuvuvukala nokukhusela ukwakheka kwamatye, kunye ne-sulforaphane, indawo yokulwa nomhlaza. Kodwa uninzi lweekhompawundi zayo ezonyusa impilo zenziwa zisebenze ngakumbi xa usitya izinto ngokudibeneyo nokunye ukutya. I-Pair kale kunye namafutha afana ne-avocado, ioyile ye-olive, okanye i-parmesan yokwenza i-carotenoids ene-fat-soluble ifumaneke ngakumbi emzimbeni. Kwaye iasidi evela kwijusi yelamuni inceda ukwenza intsimbi ye-kale ifumaneke ngakumbi.

6. Uhlaza olunamagqabi kunokwenzeka ukuba 'lungcole.' Ngokutsho kweQela eliSebenzayo lokusiNgqongileyo, i-kale sesinye sezona zivuno zinokuba nentsalela yokubulala izitshabalalisi. Umbutho ucebisa ukuba ukhethe i-organic kale (okanye uzikhulisele ngokwakho!).

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