Amathrendi okudla okunempilo - i-kale

-Delile

• Inkukhu Yemifino Yenkukhu ne-Kale

I-Kale yimifino eluhlaza, enombala oluhlaza (kwesinye isikhathi iba nsomi). Igcwele izakhamzimba nokunambitheka. U-Kale ungowomndeni ofanayo ne-broccoli, imifino ye-collard, iklabishi ne-cauliflower. Yonke le mifino igcwele amavithamini namaminerali.

I-Kale seyidume njengenye yemifino eluhlaza enempilo futhi enambithekayo ongayidla. Ukunambitheka kwayo okujabulelayo kungajatshulelwa ngezindlela eziningi.

KUNGANI KULUNGILE KUWE

I-Kale igcwele amavithamini namaminerali, kufaka phakathi:

• Uvithamini A
• Uvithamini C
• Uvithamini K

Uma uthatha umuthi wokunciphisa igazi (njenge-anticoagulant noma i-antiplatelet drug), kungadingeka ukuthi ubeke umkhawulo ekudleni kukavithamini K. Uvithamini K ungathinta ukuthi le mithi isebenza kanjani.

I-Kale icebile ku-calcium, i-potassium, futhi inenani elifanele le-fiber ukusiza ukugcina ukunyakaza kwakho kwamathumbu kuvamile. I-Kale iqukethe ama-antioxidants asiza ukuvimbela ukulimala kwamaseli futhi angasiza ekuvikeleni umdlavuza.

Ungathembela futhi kuma-kale nezakhamzimba zawo ukusiza ukusekela impilo yamehlo akho, amasosha omzimba, nenhliziyo.

I-Kale igcwalisa futhi inama-calories aphansi. Ngakho-ke ukukudla kungakusiza ugcine isisindo esinempilo. Izinkomishi ezimbili (ama-milliliters angama-500, ama-mL) ama-kale aluhlaza anenani elingu-1 gram (g) ngalinye le-fiber namaprotheni ngamakhalori ayi-16 nje.

ILUNGISWA KANJANI

I-Kale ingalungiswa ngezindlela ezimbalwa ezilula.

• Yidle iluhlaza. Kepha qiniseka ukuyigeza kuqala. Faka ujusi kalamula omncane noma ukugqoka, mhlawumbe neminye imifino ukwenza isaladi. Gcoba ijusi kalamula noma ugqoke emaqabungeni bese uwavumela ukuba afise kancane ngaphambi kokuphaka.
• Yengeze ku-smoothie. Dabula idlanzana, uligeze, bese ulifaka ku-smoothie yakho elandelayo yezithelo, imifino ne-yogurt.
• Yengeze kumasobho, ugovuze amafries, noma izitsha ze-pasta. Ungangeza inqwaba cishe kunoma yikuphi ukudla okuphekiwe.
• Sithungela emanzini. Faka usawoti omncane kanye nopelepele, noma okunye ukunambitheka njengama-flakes abomvu abomvu.
• Yisuse phezulu kwesitofu negalikhi namafutha omnqumo. Engeza inkukhu, amakhowe, noma ubhontshisi ukuze uthole ukudla okunomsoco.
• Yosiwe kuhhavini wama-chips amnandi we-kale. Phonsa imichilo yama-kale esanda kugezwa nangamafutha omnqumo, usawoti kanye nopelepele usebenzisa izandla zakho. Hlela ngezendlalelo ezilodwa epanini lokuwosa. Yosa kuhhavini ngo-275 ° F (135 ° C) cishe imizuzu engama-20 noma ngaphezulu kuze kube ukhilimu, kepha hhayi nsundu.

Imvamisa, izingane ziyisa imifino eluhlaza kunokupheka. Ngakho-ke zama i-raw eluhlaza. Ukungeza ama-kale kuma-smoothies kungakusiza nokuthi uthole izingane ukuthi zidle imifino yazo.

UKUTHOLA kuphi uKalele

I-Kale iyatholakala esigabeni somkhiqizo esitolo sokudla unyaka wonke. Uzoyithola eduze kwe-broccoli namanye ama-veggies aluhlaza okotshani. Ingafika ngezixuku zamaqabunga amade aqinile, amaqabunga ezingane, noma amahlumela. Amaqabunga angaba yisicaba noma agobe. Gwema i-kale ebunayo noma ephuzi. I-Kale izohlala ihlanzekile esiqandisini izinsuku ezinhlanu kuya kwezi-7.

PHAWULA

Kunezindlela zokupheka eziningi ezimnandi ongazenza nge-kale. Nakhu okufanele uzame.

Inkukhu Yemifino Yenkukhu ne-Kale

Izithako

• Amathisipuni amabili (10 ml) uwoyela wemifino
• Indebe uhhafu (120 mL) anyanisi (oqoshiwe)
• Isanqante eyisigamu (oqoshiwe)
• Ithisipuni elilodwa (5 ml) i-thyme (umhlabathi)
• Ama-clove amabili egalikhi (egayiwe)
• Izinkomishi ezimbili (480 mL) amanzi noma umhluzi wenkukhu
• Izinkomishi ezintathu-ezine (180 mL) utamatisi (oqoshiwe)
• Inkukhu eyodwa (240 mL) yenkukhu; okuphekwe, isikhumba, futhi cubed
• Indebe uhhafu (120 ml) irayisi elinsundu noma elimhlophe (okuphekwe)
• Inkomishi eyodwa (240 mL) kale (eqoshiwe)

Imiyalo

1. Sishisa amafutha epanini eliphakathi kwe-sauce. Faka u-anyanisi nesanqante. Songa kuze kube yilapho imifino ithenda - cishe imizuzu emihlanu kuya kwengu-8.
2. Faka i-thyme nogalikhi. Saute ngomzuzu owodwa ngaphezulu.
3. Faka amanzi noma umhluzi, utamatisi, irayisi eliphekiwe, inkukhu ne-kale.
4. Imisa eminye imizuzu emi-5 kuya kwengu-10.

Umthombo: Ukudla okunomsoco.gov

Amathrendi okudla okunempilo - i-borecole; Ukudla okulula okunempilo - i-kale; Ukwehla kwesisindo - kale; Ukudla okunempilo - i-kale; Ukuphila kahle - kale

UMarchand LR, uStewart JA. Umdlavuza webele. Ku: Rakel D, ed. Imithi Ehlanganisayo. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 78.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

• Ukudla okunomsoco