Ngaba ungatya i-Raw Kale, kwaye ngaba kufanelekile?

Umxholo

• Isondlo kakhulu
• Ukupheka kuchaphazela ixabiso lesondlo
• I-Raw zakudala inokuba phezulu kwi-goitrin
• Umgca wezantsi

Ngokuqhelekileyo ibhalwe njenge-superfood, i-kale yenye yezona zinto ziphilileyo kunye nezona zininzi ezinokutya ezinokutya.

Oluhlaza luhlaza luza kwimibala eyahlukeneyo, imilo kunye nokuthungwa. Ihlala ityiwa ikrwada kwiisaladi kunye nee-smoothies kodwa inokonwatyiswa nge-steamed, isosiwe, ibilisiwe, okanye ibhakwe.

Kunye nemifuno ye-broccoli kunye neBrussels, i-kale yimifuno enqamlezileyo enika uluhlu lwezibonelelo ezinokubakho kwezempilo.

Nangona kunjalo, i-kale ekrwada ikwanayo nekhompawundi ebizwa ngokuba yi-goitrin, enokuchaphazela ukusebenza kwe-thyroid.

Eli nqaku livavanya ukuba ingaba i-kale eluhlaza ikhuselekile ukuba ingatyiwa.

Isondlo kakhulu

I-Kale kukutya okuxineneyo kwezondlo, njengoko kuneekhalori ezisezantsi kwaye ziphezulu kwiivithamini ezininzi, iiminerali, kunye nee-antioxidants.

Umzekelo, 1 indebe (21 gram) ye-kale eluhlaza inekhalori ezi-7 kuphela kodwa ingumthombo ogqwesileyo weevithamini A, C, kunye noK. Ikwangumthombo olungileyo wemanganizi, ikhalsiyam, ithusi, potasium, nemagniziyam, kunye neevithamini ezininzi zeB ().

Le mifuno ikwapakishwe ngama-antioxidants. Ezi molekyuli zinceda ukulwa nomonakalo we-oxidative obangelwa yimixube ebizwa ngokuba zii-radicals zasimahla kwaye unokunciphisa umngcipheko weemeko ezinje ngesifo sentliziyo, i-Alzheimer's, kunye neendlela ezithile zomhlaza (,).

Ngenxa yokwakheka kwezakhi ze-kale, ukuyitya kunokubonelela ngezibonelelo ezininzi zempilo, kubandakanya ukukhuthaza impilo yamehlo kunye nentliziyo kunye nokukhusela kwiintlobo ezithile zomhlaza (,,).

Ukupheka kuchaphazela ixabiso lesondlo

I-Raw kale inobukrakra obunokuncitshiswa ngokupheka.

Okwangoku, uphononongo lubonakalisile ukuba ukupheka kunganciphisa umxholo wezakhamzimba, kubandakanya i-antioxidants, ivithamin C, kunye neeminerali ezininzi (,).

Olunye uphononongo luvavanye iziphumo zeendlela ezintlanu zokupheka kulwakhiwo lwe-antioxidant kunye nezondlo ze-kale ().

Xa kuthelekiswa ne-kale eluhlaza, zonke iindlela zokupheka zikhokelele ekunciphiseni okukhulu kwii-antioxidants kunye neeminerali, kubandakanya i-calcium, i-potassium, i-iron, i-zinc kunye ne-magnesium ().

Ngelixa i-kale eluhlaza inokuqhayisa ngowona mxholo uphezulu wezondlo, uphononongo lufumanise ukuba ukubila kugcina ezona antioxidants kunye neeminerali, xa kuthelekiswa nezinye iindlela zokupheka ().

Ngenxa yoko, kwabo bakhetha i-kale ephekiweyo, ukuyibilisa ixesha elifutshane kunokuba yeyona ndlela ilungileyo yokugcina amanqanaba ezondlo.

I-Kale kukutya okuxineneyo kwezakhamzimba okuphezulu kwiivithamini, iiminerali kunye nee-antioxidants. Ngelixa ukupheka i-kale kuyenza ibe krakra, ikwanciphisa ngokubonakalayo i-antioxidant yayo, ivithamin C, kunye nomxholo wezimbiwa.

I-Raw zakudala inokuba phezulu kwi-goitrin

I-Raw endala inokuba nesondlo ngakumbi, kodwa inokwenzakalisa nomsebenzi wakho we-thyroid.

I-Kale, kunye neminye imifuno ye-cruciferous, iqulethe inani eliphezulu le-goitrogens, eziyimixube enokuphazamisa umsebenzi we-thyroid ().

Ngokukodwa, i-kale eluhlaza inohlobo lwe-goitrogen ebizwa ngokuba yi-goitrins.

Kukho iinkxalabo malunga nokutya i-kale eluhlaza, njengoko i-goitrins inokunciphisa ukuthathwa kwe-iodine, ebalulekileyo kwimveliso yehomoni ye-thyroid ().

Oku kuyakhathaza, njengoko iihomoni ze-thyroid zinceda ukulawula imetabolism yakho. Ngenxa yoko, ukungasebenzi kakuhle kwe-thyroid kunokukhokelela kumanqanaba emandla ancitshisiweyo, ukuzuza ubunzima, ubuntununtunu kubanda, kunye nokungahambi kakuhle kwentliziyo ().

Olunye uphononongo lwe-goitrin lokugxila kwimifuno ebethelelweyo yafumanisa ukuba kuphela kukutya okuziinkozo okungaphezulu kwe-2.2 yeepawundi (i-1 kg) ye-kale ngemini kangangeenyanga ezininzi kuthinteke kakhulu ukusebenza kwe-thyroid kubantu abadala abasempilweni ().

Nangona kunjalo, uphando lubonakalisile ukuba ukutya okumodareyitha okutyebileyo kwemifuno ene-goitrin, kubandakanya ne-kale, kunokwenzeka ukuba kukhuselekile kuninzi lwabantu.

Ukongeza, izilwanyana kunye nezifundo zabantu zibonisa ukuba ukutya i-broccoli kunye nehlumelo laseBrussels akuchaphazeli kakhulu amanqanaba ehomoni ye-thyroid okanye ukusebenza, ukucebisa ukuba iimodareyithi ezinokulinganisela zinokukhuseleka kwabo banemicimbi ye-thyroid (,).

Ngapha koko, ukutya rhoqo imifuno ye-cruciferous kunxulunyaniswa kuphela nomngcipheko okhulayo womhlaza we-thyroid kwabasetyhini abane-iodine ephantsi kakhulu yokutya (,).

Okwangoku, ngenxa yokuba ukupheka imifuno kukhupha i-enzyme enoxanduva lokukhulula i-goitrin, abo baneengxaki ze-thyroid banokuzuza ekuphekeni ngaphambi kokuyitya, kunye nokuqinisekisa ukutya okwaneleyo kwe-iodine kukutya okufana nokutya kwaselwandle kunye nobisi (,).

I-Raw kale iqulethe i-goitrins, enokunciphisa amanqanaba e-iodine kunye nokuphazamisa ukusebenza kwe-thyroid. Nangona kunjalo, uphando lubonisa ukuba ukutya okumodareyitha kwe-kale akunakulindeleka ukuba kube neziphumo ezibi kwimpilo ye-thyroid.

Umgca wezantsi

I-Kale yenye yokutya okusempilweni kwiplanethi ngenxa yokuxinana kweevithamini, iiminerali kunye nee-antioxidants.

Ngaphandle kokuphakama kwii-goitrins, uphando lubonisa ukuba ukutya okumodareyitha kwe-kale eluhlaza akunakulindeleka ukuba kuchaphazele impilo yakho ye-thyroid. Kwaye, i-kale eluhlaza inokuba nesondlo ngakumbi kuneentlobo eziphekiweyo.

Ukunciphisa umngcipheko weziphumo ezinokubakho ezivela kwi-goitrins ngelixa uvuna zonke izibonelelo zesondlo ezinokuthi zinikezwe yi-kale, cinga ngokudibanisa zombini kunye neziphekiweyo ekudleni kwakho.