Izinzuzo eziyi-10 Zezempilo ze-Kale

-Delile

• 1. I-Kale Iphakathi Kokudla Okuminyene Kakhulu Okunamandla ku-The Planet
• 2. IKale Igcwele Ama-Antioxidants Anamandla NjengoQuercetin neKaempferol
• 3. Wumthombo Omuhle Kakhulu Wovithamini C
• 4. IKale Ingasiza Ekunciphiseni I-cholesterol, Enganciphisa Ubungozi Bezifo Zenhliziyo
• 5. UKale Ungomunye Womthombo Ohamba Phambili Wevithamini K Emhlabeni
• 6. Kunezinto Eziningi Zokulwa Nomdlavuza eKale
• 7. IKale Iphezulu Kakhulu eBeta-Carotene
• 8. IKale Ingumthombo Omuhle Wezimbiwa Abantu Abaningi Abangawutholi Wanele
• 9. IKale Iphezulu eLutein naseZeaxanthin, Izakhi Zamandla Ezivikela Amehlo
• 10. UKale Kufanele Akwazi Ukukusiza Ukwehlisa Isisindo
• Okusemqoka

Kuyo yonke imifino enempilo enhle, i-kale iyinkosi.

Ngokuqinisekile kungenye yokudla kwezitshalo okunempilo futhi okunomsoco kakhulu okukhona.

I-Kale ilayishwe ngazo zonke izinhlobo zezakhi eziwusizo, ezinye zazo ezinamandla okwelapha.

Nazi izinzuzo ze-10 zezempilo ze-kale ezisekelwa yisayensi.

1. I-Kale Iphakathi Kokudla Okuminyene Kakhulu Okunamandla ku-The Planet

I-Kale ngumfino odumile futhi uyilungu lomndeni weklabishi.

Kuyimifino ebethelwe njengeklabishi, i-broccoli, ukholifulawa, imifino ye-collard namahlumela aseBrussels.

Kunezinhlobo eziningi ze-kale. Amaqabunga angaba luhlaza okwesibhakabhaka noma onsomi, futhi abe nesimo esibushelelezi noma esigobile.

Uhlobo oluvame kakhulu lwe-kale lubizwa ngokuthi ama-curly kale noma ama-Scots kale, anamaqabunga aluhlaza futhi agobile kanye nesiqu esiqinile, esinemicu.

Inkomishi eyodwa ye-kale eluhlaza (cishe amagremu angama-67 noma ama-oun angu-2.4) iqukethe (1):

• Uvithamini A: U-206% we-DV (kusuka ku-beta-carotene)
• Uvithamini K: I-684% ye-DV
• Uvithamini C: 134% we-DV
• Uvithamini B6: 9% we-DV
• I-Manganese: Amaphesenti angama-26 e-DV
• I-calcium: 9% we-DV
• Yethusi: U-10% we-DV
• Potassium: 9% we-DV
• Magnesium: U-6% we-DV
• Iqukethe ne-3% noma ngaphezulu ye-DV ye-vitamin B1 (thiamin), i-vitamin B2 (riboflavin), i-vitamin B3 (niacin), i-iron ne-phosphorus

Lokhu kuza nama-calories angama-33, ama-gramu ayi-6 ama-carbs (ama-2 awo ayi-fiber) kanye no-3 amagremu wamaprotheni.

IKale iqukethe amafutha amancane kakhulu, kepha ingxenye enkulu yamafutha akuyo yi-omega-3 fatty acid ebizwa nge-alpha linolenic-acid.

Ngokunikezwa kokuqukethwe kwayo kwekhalori okuphansi ngokumangazayo, i-kale iphakathi kokudla okunomsoco kakhulu okukhona. Ukudla ama-kale amaningi kuyindlela enhle yokwandisa ngokuphawulekayo okuqukethwe okuphelele komsoco ekudleni kwakho.

I-Kale inezakhamzimba eziningi kakhulu futhi inama-calories aphansi kakhulu, okwenza kube okunye kokudla okunomsoco kakhulu emhlabeni.

2. IKale Igcwele Ama-Antioxidants Anamandla NjengoQuercetin neKaempferol

I-Kale, njengeminye imifino enamaqabunga, iphezulu kakhulu kuma-antioxidants.

Lokhu kufaka phakathi i-beta-carotene ne-vitamin C, kanye nama-flavonoid ahlukahlukene nama-polyphenols ().

Ama-antioxidants yizinto ezisiza ukulwa nomonakalo we-oxidative ngama-radicals mahhala emzimbeni ().

Ukulimala okwenziwe nge-oxidative kukholakala ukuthi kuphakathi kwabashayeli abahamba phambili bokuguga nezifo eziningi, kufaka phakathi umdlavuza (4).

Kepha izinto eziningi ezenzeka njengama-antioxidants zineminye imisebenzi ebalulekile.

Lokhu kufaka phakathi i-flavonoids quercetin ne-kaempferol, etholakala ngamanani amakhulu ku-kale ().

Lezi zinto zifundwe kahle kumashubhu nezilwane zokuhlola.

Banemiphumela enamandla yokuvikela inhliziyo, yokwehlisa umfutho wegazi, elwa nokuvuvukala, elwa namagciwane, elwa nokudangala nelokulwa nomdlavuza, ukubala nje ambalwa (,,).

Ama-antioxidants amaningi anamandla atholakala ku-kale, kufaka phakathi i-quercetin ne-kaempferol, enemiphumela eminingi ezuzisayo kwezempilo.

3. Wumthombo Omuhle Kakhulu Wovithamini C

I-Vitamin C iyi-antioxidant ebalulekile encibilikiswa ngamanzi esebenza imisebenzi eminingi ebalulekile kumaseli omzimba.

Isibonelo, kuyadingeka ukuhlanganiswa kwe-collagen, iphrotheni eyakhiwe kakhulu emzimbeni.

I-Kale iphakeme kakhulu ku-vitamin C kuneminye imifino eminingi, equkethe cishe izikhathi ezingama-4.5 kunesipinashi (9).

Iqiniso liwukuthi, i-kale empeleni ingenye yemithombo engcono kakhulu yomhlaba kavithamini C. Inkomishi ye-kale eluhlaza iqukethe i-vitamin C engaphezulu kune-orange yonke (10).

I-Kale iphezulu kakhulu ku-vitamin C, i-antioxidant enezindima eziningi ezibalulekile emzimbeni. Inkomishi eyodwa ye-kale eluhlaza empeleni iqukethe uvithamini C omningi kune-orange.

4. IKale Ingasiza Ekunciphiseni I-cholesterol, Enganciphisa Ubungozi Bezifo Zenhliziyo

I-cholesterol inemisebenzi eminingi ebalulekile emzimbeni.

Isibonelo, isetshenziselwa ukwenza ama-bile acid, okuyizinto ezisiza umzimba ukugaya amafutha.

Isibindi siguqula i-cholesterol ibe yi-bile acid, ekhishwa ohlelweni lokugaya ukudla noma nini lapho udla ukudla okunamafutha.

Lapho wonke amanoni esemunciwe futhi ama-bile acid eseyifezile injongo yawo, aphinde abuyiselwe egazini futhi asetshenziswe futhi.

Izinto ezibizwa ngokuthi i-bile acid sequestrants zingabopha ama-bile acid ohlelweni lokugaya ukudla futhi zivimbele ukuthi zingabuyiselwa. Lokhu kunciphisa inani eliphelele le-cholesterol emzimbeni.

I-Kale empeleni iqukethe ama-sequestrants e-bile acid, anganciphisa amazinga e-cholesterol. Lokhu kungaholela ekunciphiseni ubungozi besifo senhliziyo ngokuhamba kwesikhathi (11).

Ucwaningo olulodwa lwathola ukuthi ukuphuza ujusi we-kale nsuku zonke amasonto ayi-12 kwandisa i-cholesterol ye-HDL (“enhle”) ngama-27% futhi yehlisa amazinga e-LDL ngo-10%, ngenkathi iphinde ithuthukise isimo se-antioxidant (12).

Ngokwesinye isifundo, i-steaming kale inyusa kakhulu umphumela wokubopha we-bile acid. I-steamed kale empeleni ingu-43% onamandla njenge-cholestyramine, isidakamizwa esehlisa i-cholesterol esisebenza ngendlela efanayo (13).

I-Kale iqukethe izinto ezibopha ama-bile acid namazinga aphansi e-cholesterol emzimbeni. I-steamed kale iyasebenza ikakhulukazi.

5. UKale Ungomunye Womthombo Ohamba Phambili Wevithamini K Emhlabeni

UVitamin K yisakhi esibalulekile.

Kubaluleke kakhulu ekunqandeni igazi, futhi lokhu ukwenza "ngokwenza" amaprotheni athile futhi ubanikeze amandla okubopha i-calcium.

Isidakamizwa esaziwa nge-anticoagulant Warfarin empeleni sisebenza ngokuvimba ukusebenza kwale vithamini.

I-Kale ingenye yemithombo ehamba phambili emhlabeni kavithamini K, enenkomishi eyodwa eluhlaza equkethe cishe izikhathi eziphindwe kasikhombisa inani elinconywayo lansuku zonke.

Uhlobo lwevithamini K ku-kale yi-K1, ehlukile kune-vitamin K2. I-K2 itholakala ekudleni kwesoya okuvutshiwe kanye nemikhiqizo ethile yezilwane. Kuyasiza ukuvimbela isifo senhliziyo ne-osteoporosis (14).

UVitamin K yisakhi somzimba esibalulekile esihilelekile ekunqandeni igazi. Inkomishi eyodwa yama-kale iqukethe kasikhombisa i-RDA ngevithamini K.

6. Kunezinto Eziningi Zokulwa Nomdlavuza eKale

Umdlavuza yisifo esibi esivezwa ukukhula okungalawuleki kwamaseli.

I-Kale empeleni ilayishwe ngamakhompiyutha okukholelwa ukuthi anemiphumela yokuvikela umdlavuza.

Enye yazo i-sulforaphane, into ekhonjisiwe ukuthi isiza ukulwa nokwakheka komdlavuza ezingeni lamangqamuzana (15,,, 18).

Iqukethe ne-indole-3-carbinol, enye into okukholakala ukuthi iyasiza ekuvikeleni umdlavuza ().

Ucwaningo luye lwabonisa ukuthi imifino ye-cruciferous (kufaka phakathi i-kale) inganciphisa kakhulu ingozi yama-cancer amaningi, yize ubufakazi babantu buhlanganisiwe (,).

I-Kale iqukethe izinto ezikhonjisiwe ukusiza ukulwa nomdlavuza ezifundweni zokuhlola kanye nasezifundweni zezilwane, kepha ubufakazi bomuntu buhlanganisiwe.

7. IKale Iphezulu Kakhulu eBeta-Carotene

I-Kale ivame ukubikwa ukuthi inovithamini A omkhulu, kepha lokhu akunembile ngokuphelele.

Empeleni iphezulu ku-beta-carotene, i-antioxidant umzimba ongayenza Jikela ku uvithamini A ().

Ngalesi sizathu, i-kale ingaba yindlela ephumelelayo yokwandisa amazinga omzimba wakho wale vithamini () ebaluleke kakhulu.

IKale iphezulu kakhulu ku-beta-carotene, i-antioxidant umzimba ongaphenduka uvithamini A.

8. IKale Ingumthombo Omuhle Wezimbiwa Abantu Abaningi Abangawutholi Wanele

IKale inezimbiwa eziningi, ezinye zazo abantu abanenkinga kuzo.

Kungumthombo omuhle we-calcium osekelwe ezitshalweni, umsoco obaluleke kakhulu empilweni yethambo futhi udlala indima kuzo zonke izinhlobo zemisebenzi yeselula.

Futhi ingumthombo ohloniphekile we-magnesium, amaminerali abaluleke ngendlela emangalisayo abantu abaningi abangawutholi ngokwanele. Ukudla inqwaba ye-magnesium kungavikela kuhlobo 2 sikashukela nesifo senhliziyo (24).

I-Kale futhi iqukethe i-potassium eningi impela, imaminerali esiza ukugcina ama-gradients kagesi kumaseli omzimba. Ukudla okwanele kwe-potassium kuxhunyaniswe nokwehla kwengcindezi yegazi kanye nengozi ephansi yesifo senhliziyo ().

Enye inzuzo ukuthi i-kale inemifino engaphezu kwamaqabunga njengesipinashi ukuthi ingaphansi kwe-oxalate, into etholakala kwezinye izitshalo engavimbela amaminerali ukuthi angangeni (26).

Amaminerali amaningi abalulekile atholakala kuma-kale, amanye awo ngokuvamile entula ekudleni kwanamuhla. Lokhu kufaka phakathi i-calcium, i-potassium ne-magnesium.

9. IKale Iphezulu eLutein naseZeaxanthin, Izakhi Zamandla Ezivikela Amehlo

Omunye wemiphumela evame kakhulu yokuguga ukuthi ukubona kuya kuba kubi kakhulu.

Ngenhlanhla, kukhona izakhamzimba eziningana ekudleni ezingasiza ukuvimbela lokhu ukuthi kungenzeki.

Izimbili zazo eziyinhloko i-lutein ne-zeaxanthin, ama-carotenoid antioxidants atholakala ngobuningi kuma-kale nakwezinye izidlo.

Ucwaningo oluningi lukhombisile ukuthi abantu abadla i-lutein ne-zeaxanthin eyanele banobungozi obuphansi kakhulu bokuwohloka kwe-macular kanye ne-cataract, ukuphazamiseka kwamehlo okujwayelekile (()).

IKale iphezulu nge-lutein ne-zeaxanthin, izakhamzimba ezixhunyaniswe nengozi enciphise kakhulu yokwehla kwe-macular kanye ne-cataract.

10. UKale Kufanele Akwazi Ukukusiza Ukwehlisa Isisindo

I-Kale inezinto eziningana ezikwenza kube ukulahleka kwesisindo ukudla okunobungane.

Kunama-calories aphansi kakhulu kepha kusanikeza inqwaba ebalulekile okufanele ikusize uzizwe ugcwele.

Ngenxa yekhalori eliphansi nokuqukethwe kwamanzi amaningi, i-kale inamandla amancane. Ukudla ukudla okuningi okunamandla amancane kukhonjisiwe ukusiza ukulahleka kwesisindo ezifundweni eziningi (,).

I-Kale futhi iqukethe inani elincane lamaprotheni nefayibha. Lezi izakhi ezimbili ezibaluleke kakhulu uma kukhulunywa ngokunciphisa umzimba.

Yize kungekho sifundo esivivinya ngqo imiphumela ye-kale ekwehliseni isisindo, kunengqondo ukuthi kungaba wengezo oluwusizo ekudleni kokunciphisa umzimba.

Njengokudla okunomsoco, okunama-khalori aphansi, i-kale yenza ukwengeza okuhle kakhulu ekudleni kokunciphisa umzimba.

Okusemqoka

Ngenhlanhla, ukufaka i-kale ekudleni kwakho kulula. Ungamane uyengeze kumasaladi akho noma uwasebenzise ekuphekeni.

Isinongo esidumile ngama-chip asendulo, lapho ufafaza uwoyela ongeyena oyintombi nto noma u-avocado ku-kale yakho, ufaka usawoti bese ubhaka kuhhavini kuwo uze womile.

Kunambitheka kamnandi ngokuphelele futhi kwenza isidlo esikhulu esiphundu kakhulu.

Abantu abaningi bangeza i-kale kuma-smoothies abo ukuze kuthuthukiswe inani lokudla okunempilo.

Ekupheleni kosuku, i-kale nakanjani ingenye yokudla okunempilo futhi okunomsoco kakhulu emhlabeni.

Uma ufuna ukukhulisa ngokuphawulekayo inani lezakhi ozisebenzisayo, cabanga ukulayisha ku-kale.