Ungadla Okuhlaza Okudala, Futhi Kufanele Nawe?

-Delile

• Kunomsoco kakhulu
• Ukupheka kuthinta inani lokudla okunempilo
• I-Raw kale ingaba phezulu ku-goitrin
• Okubalulekile

Imvamisa ibizwa ngokuthi yi-superfood, i-kale ingenye yokudla okunempilo kakhulu futhi okunomsoco kakhulu ongakudla.

Lokhu kuluhlaza okwenziwe ngamaqabunga kuvela ngemibala ehlukahlukene, ubujamo, nokwakheka. Kuvame ukudliwa okuluhlaza kumasaladi nakuma-smoothies kodwa futhi kungathokozelwa kusongwe, kusosiwe, kubiliswe noma kubhakwe.

Kanye namahlumela we-broccoli ne-Brussels, i-kale iyimifino e-cruciferous enikezela ngezinzuzo eziningi zezempilo.

Kodwa-ke, i-kale eluhlaza nayo iqukethe into ebizwa nge-goitrin, engathinta ukusebenza kwe-thyroid.

Lo mbhalo uhlola ukuthi i-kale eluhlaza iphephile yini ukudliwa.

Kunomsoco kakhulu

I-Kale ingukudla okuminyene nomsoco, njengoba inama-kilojoule amancane futhi inamavithamini amaningi abalulekile, amaminerali, nama-antioxidants.

Isibonelo, inkomishi engu-1 (amagremu angama-21) we-kale eluhlaza iqukethe ama-calories ayi-7 kuphela kepha ingumthombo omuhle kakhulu wamavithamini A, C, no-K. Futhi ingumthombo omuhle wama-manganese, i-calcium, ithusi, i-potassium, i-magnesium, namavithamini amaningi we-B ().

Le mifino nayo igcwele ama-antioxidants. La ma-molecule asiza ukulwa nomonakalo we-oxidative obangelwa amakhompiyutha abizwa ngama-radicals amahhala futhi anganciphisa ubungozi bakho bezimo ezifana nesifo senhliziyo, i-Alzheimer's, nezinhlobo ezithile zomdlavuza (,).

Ngenxa yokwakheka kwezakhi zakudala, ukukudla kunganikela ngezinzuzo eziningana zezempilo, kufaka phakathi ukukhuthaza impilo yamehlo nenhliziyo nokuvikela izinhlobo ezithile zomdlavuza (,,).

Ukupheka kuthinta inani lokudla okunempilo

I-Raw kale inomunyu ongancishiswa ngokuyipheka.

Noma kunjalo, ucwaningo lukhombisile ukuthi ukupheka kunganciphisa okuqukethwe kwezakhi, kufaka phakathi ama-antioxidants, uvithamini C, namaminerali amaningana (,).

Ucwaningo olulodwa luhlolisise imiphumela yezindlela ezinhlanu zokupheka ekwakhiweni kwama-antioxidant nezakhi ze-kale ().

Uma kuqhathaniswa ne-kale eluhlaza, zonke izindlela zokupheka ziholele ekwehlisweni okukhulu kwama-antioxidants kanye namaminerali aphelele, kufaka phakathi i-calcium, i-potassium, i-iron, i-zinc, ne-magnesium ().

Ngenkathi i-kale eluhlaza ingaqhosha ngokuqukethwe okunomsoco okuphezulu kakhulu, ucwaningo luthole ukuthi ukufuthisa kugcina ama-antioxidants namaminerali amaningi, uma kuqhathaniswa nezinye izindlela zokupheka ().

Ngenxa yalokhu, kulabo abakhetha i-kale ephekiwe, ukuyishisa okwesikhashana kungaba yindlela engcono kakhulu yokugcina amazinga ayo omsoco.

I-Kale ukudla okuminyene nomsoco okuphezulu kumavithamini amaningi, amaminerali, kanye nama-antioxidants. Ngenkathi ukupheka i-kale kuyenza ingabi muncu, ibuye yehlise kakhulu i-antioxidant yayo, i-vitamin C, nokuqukethwe kwamaminerali.

I-Raw kale ingaba phezulu ku-goitrin

I-Raw kale ingahle ibe nomsoco, kepha ingalimaza nomsebenzi wakho wegilo.

I-Kale, kanye neminye imifino ye-cruciferous, iqukethe inani eliphakeme lama-goitrogens, okuyizinhlanganisela ezingaphazamisa ukusebenza kwe-thyroid ().

Ngokuqondile, i-kale eluhlaza iqukethe uhlobo lwe-goitrogen olubizwa ngama-goitrins.

Kukhona okunye ukukhathazeka ngokudla i-kale eluhlaza, njengoba ama-goitrins anganciphisa ukutholwa kwe-iodine, okubalulekile ekukhiqizeni ama-hormone e-thyroid ().

Lokhu kuyakhathaza, ngoba ama-hormone e-thyroid asiza ukulawula imetabolism yakho. Ngenxa yalokhu, ukungasebenzi kahle kwe-thyroid kungaholela ekunciphiseni kwamandla, ukuzuza kwesisindo, ukuzwela emakhazeni, kanye nokungahleleki kokushaya kwenhliziyo ().

Ukubuyekezwa okukodwa kokugxila kwe-goitrin emifino ebethelwe kakhulu kutholakale ukuthi kuphela ukudla ngokweqile okungu-2.2 kg (1 kg) we-kale ngosuku ezinyangeni ezimbalwa okhubaze kakhulu ukusebenza kwe-thyroid kwabanye abantu abadala abanempilo ().

Kodwa-ke, ucwaningo lukhombisile ukuthi ukudla okulingene ngemifino ecebile nge-goitrin, kufaka phakathi i-kale, kungenzeka kuphephe kubantu abaningi.

Ngokwengeziwe, ucwaningo lwezilwane nolwabantu lukhombisa ukuthi ukudla ama-broccoli namahlumela eBrussels akuwathinti kakhulu amazinga ama-hormone e-thyroid noma okusebenza, okuphakamisa ukuthi amanani alinganisiwe angahle aphephe kulabo abanezinkinga ze-thyroid (,).

Ngaphezu kwalokho, ukudla njalo imifino ye-cruciferous kuhlotshaniswe kuphela nengozi eyengeziwe yomdlavuza wegilo kwabesifazane abane-iodine ephansi kakhulu yokudla (,).

Noma kunjalo, njengoba imifino yokupheka ivimbela i-enzyme ebhekele ukukhulula i-goitrin, labo abanezinkinga ze-thyroid bangazuza ekuphekeni ngaphambi kokuyidla, kanye nokuqinisekisa ukutholwa okwanele kwe-iodine ekudleni okufana nokudla kwasolwandle nobisi (,).

I-Raw kale iqukethe ama-goitrins, anganciphisa amazinga e-iodine futhi aphazamise ukusebenza kwe-thyroid. Kodwa-ke, ucwaningo lukhombisa ukuthi ukudla okulingene kwama-kale akunakuba nemiphumela emibi empilweni yegilo.

Okubalulekile

I-Kale kungenye yokudla okunempilo kakhulu emhlabeni ngenxa yokuxinana okukhulu kwamavithamini, amaminerali kanye nama-antioxidants.

Yize uphakeme kuma-goitrins, ucwaningo lukhombisa ukuthi ukudla okulingene kwe-kale eluhlaza akunakwenzeka ukuthi kuthinte impilo yakho ye-thyroid. Futhi, i-kale eluhlaza ingahle ibe nomsoco kunezinhlobo eziphekiwe.

Ukwehlisa ubungozi bakho bemiphumela emibi engaba khona kusuka kuma-goitrins ngenkathi uvuna zonke izinzuzo zokudla okunikezwa yi-kale, cabanga ukufaka kokubili okuluhlaza nokuphekiwe ekudleni kwakho.