Ezona ntlobo ziqhelekileyo zeKale kunye nendlela yokupheka ngayo

Umxholo

• Curly Kale
• Olubomvu (okanye obomvu waseRussia) Kale
• I-Lacinato (okanye iTuscan okanye iDinosaur) Kale
• Redbor Kale
• Umntwana Kale
• Uphengululo lwe

IKale inokuba yeyona mifuno ishushu kakhulu kuba, kulungile, ngonaphakade. Nokuba utyala ngetyala u "Gcina uzolile kunye no-Kale On" kwimemes kuyo yonke i-intanethi okanye kwi-sweatshirt eyaziwayo ka-Beyoncé, inye into eqinisekileyo: Olu luhlaza lunamagqabi ngoku luphawu lwenkcubeko.

Kodwa ukuba uza kudlala i-t-shirt enesidlele "Sukudala i-vibe yam" isikipa, kuya kufuneka ufumane iinyani zakho ngokuthe ngqo-kubandakanya ukuba kukho iintlobo ezininzi ze-kale. Ewe, ngokwenene. (Nazi ezinye izinto ezimangalisayo onokuthi ungazi malunga ne-kale.)

Ngelixa zonke ii-kales zigcwele iivithamini kunye neeminerali (ezifana ne-vitamin K kunye nentsimbi), ukwazi iindidi zakho ze-kale zingenza ukongeza le veg ekudleni kwakho kube lula ngakumbi. Apha, ezona ntlobo zixhaphakileyo ze-kale kunye nendlela ezinokubuphucula ngayo ubomi bakho.

Curly Kale

Eyona nto ingcono: Iitshiphusi kunye nokupheka ngokubanzi

I-curly kale yeyona ixhaphakileyo-ukhe wayibona njengomhombiso kwisitya sakho kwivenkile yokutyela, kwiisaladi, nakwi sautéed. Kodwa nokuba yi #basic, i-curly kale isafanele ukuqatshelwa.

"Le kale, njengoninzi lwakudala, iphezulu kwi-potassium, ivithamin B6, kunye nezinye ii-antioxidants ezininzi, inencasa ye-peppery, kwaye iyakrakra / inomsindo," utshilo uMariana Daniela Torchia, Ph.D. Njengazo zonke ezinye iikati, ikwanovithamini K, C kunye no-B kunye nefayibha kunye nee-antioxidants. (Inayo neevithamini C engaphezulu kuneorenji!)

Yeyona kale eqhelekileyo oyifumana kwivenkile yegrosari, ipakishwe ezingxoweni okanye kwiibhokisi okanye kwiziqwenga kwicandelo lemveliso entsha. Uluhlaza omnyama kunye nemiphetho egobileyo kwiphepha ngalinye kwaye ineziqu ezinzima kakhulu (ofuna ukuzisusa ngokubanzi ngaphambi kokupheka okanye ukutya). Ekubeni iqinile kunezinye ii-kales, kuya kufuneka uyithambise kunye ne-citrus okanye i-acidic substance ukuze uyiphule xa utya ekrwada, njengesaladi.

Ngenxa yokuba olu hlobo lwe-kale alunangqondo kunezinye ii-kales kwaye ngenxa yokuba imiphetho egobileyo ifumana i-crispy kwi-oveni, unokwenza ezinye iichips zakudala ngolu hlobo, utsho. (Zama le recipe elula ye-kale chips ukuba awukabikho.)

Olubomvu (okanye obomvu waseRussia) Kale

Eyona nto ilungileyo: IiSmoothies kunye neesaladi

I-kale ebomvu okanye ebomvu yaseRashiya inencasa efana kakhulu ne-curly kale kodwa-uyayiqikelela!-idla ngokuba neziqu ezibomvu. Amagqabi athambile kunalawo e-curly kale (afana namagqabi e-arugula) kwaye anokuluhlaza okanye ongwevu-luhlaza ngombala. I-Red kale ihlala ithathwa njengeyona yamnandi kudala, eyenza ukuba igqibelele ukutya ikrwada.

Yisebenzise kwiijusi, i-smoothies, kunye neesaladi-thambisa nje amagqabi kwaye uthambise amagqabi ngezandla zakho ukophula ifayibha kwaye ukwenze kube lula ukwetyisa, utshilo uTorchia. Sika kwakhona iziqu ezomeleleyo ezantsi, kuba zihlafuna kakhulu kwaye ziyakrakra, utshilo. (Nangona kukhuselekile ngokupheleleyo ukutya, ukuba uyafuna; yinqumle ibe ngamaqhekeza amancinci kwaye ubilise.)

I-Lacinato (okanye iTuscan okanye iDinosaur) Kale

Eyona ilungileyo: iisaladi kunye nokupheka

Le kale imnyama ngombala, intwana inciphile ekubunjweni nakwimbonakalo, kwaye inemibimbi (kodwa hayi curls). "Inkulu iphekwe kwaye ikrwada kwiisaladi, kodwa inamagqabi amancinci ngoko kulula ukuyidla kunezinye iintlobo ze-kale, eziqinileyo," utsho. Iya kuba sisityebi ngakumbi kwincasa kunye ne-chewier kunezinye iikale.

Ukuyidla, susa iziqu kwaye uphulule amagqabi (oku kuhlala kungumbono olungileyo kuba iqala inkqubo yokuqhawula i-fiber), utsho. "Kwisaladi, zama ukuyisika ibe yimicu emincinci kwaye ungeze ioyile oyithandayo eneefiliji zegwele kunye negalikhi ecinezelweyo, utshilo. Ukuzikhethela: Yongeza iviniga ye-balsam encinci, kuba i-asidi yeviniga inceda ukuthambisa iqabunga le-kale, uyachaza. (Ukufumana iresiphi epheleleyo, zama le saladi yakudala ngengubo yokunxiba.)

Inencasa efana ne-tannin, kodwa iyancipha xa sele iphekiwe-ke ukuba ingqina kakhulu kwisaladi, ungayipheka incasa emnandi nengathethekiyo, utshilo.

Redbor Kale

Eyona nto ingcono: Isuphu okanye i-sautéing

I-Redbor kale ngumenzi-wengxelo: Unombala omfusa ngokunzulu kunye namagqabi aphezulu ajikelezayo. Kodwa akukho noshing kwi redbor kale ekrwada, ngaphandle kokuba ufuna isisu esibuhlungu. "Ungafuna ukuyipheka le kuba ijijile kwaye kufuneka ithanjiswe kwisuphu okanye ifakwe kumhluzi ukuze incasa," utshilo.

Yiphose nje kwisobho (njengale isobho se-detox) kwaye udibanise ukuthambisa, okanye ususe isitya esisecaleni esikhawulezayo: Yongeza amacephe amabini eoyile, iipunipoli ezimbini zeapile cider iviniga, 1/8 itispuni yetyuwa, kwaye uhlikihle amagqabi zide zilangazeleleke kancinci. Yongeza ipepile encinci kunye nomgubo wegalikhi ukuze ungcamle, emva koko usonge, kwaye ugqibile.

Le kale ikwanayo ne-antioxidant ebizwa ngokuba yi-alpha-lipoic acid (ALA), enokunceda ukuthoba iswekile yegazi kubantu abanesifo seswekile, kunye nokunyusa impilo yentliziyo, utshilo uTorchia. Ibhonasi: Ikwenzela i-pizzas kunye ne-flatbreads enkulu, kuba umbala wayo uyenza ibe yindawo entle yokuhombisa nge-Instagram. (Kwakhona bona: Kutheni kufuneka utye ukutya okunemibala)

Umntwana Kale

Eyona ilungeleyo: Isaladi okanye ismoothies

I-Baby kale yenye yeekhalele ezilula ukuyifumana kwivenkile (ihlala kwiibhokisi okanye iipakethe ezingaphambi kokupakishwa, kufutshane nemifuno yesaladi) kwaye, ngokuqinisekileyo, yeyona ilula ukuyisebenzisa. Iyafana ne-curly kale ngokwembonakalo kunye nencasa, kodwa amagqabi ayo mancinci kakhulu kwaye abhityile ngokuthungwa-ngoko awuyi kufuna ukuyiphulula njengoko ubuya kwenza nge-curly kale, utshilo uTorchia.

Ngenxa yokuba i-baby kale ithenda, kulungile ukuba utye eluhlaza. Ungayisebenzisa kwii-smoothies kunye neesaladi okanye njengokuhombisa. Ukuba ukhetha ukuyipheka, ayifuni phantse ixesha elininzi njengezinye iikale-kwaye unokufuna ukuphinda uyicinge ukuyipheka konke konke, kuba izakupheka, njengolunye uhlaza lomntwana. (Cinga ukongeza i-baby kale kwenye yeendlela zokupheka eziluhlaza ezili-10 okanye le kale kunye ne-gin cocktail endaweni yoko.)

Uphengululo lwe