Ngingaba Ne-aleji ku-Kale?

-Delile

• Ukubuka konke
• Ukungezwani komzimba kuya ku-kale
• Izimpawu zokungezwani komzimba nezindala
• Okufanele ukwenze uma unegciwane
• Ukubonana nodokotela nini
• Ukuthatha

Ukubuka konke

I-Kale ingenye yokudla okunomsoco kakhulu okutholakalayo. Akukhona nje kuphela ukuthi i-kale ine-fiber eningi, kodwa futhi iqukethe inani elikhulu lamavithamini, amaminerali kanye nama-antioxidants.

Lawa mavithamini afaka phakathi u-A, C, B-6, no-K. Kale kunamaminerali amaningi njenge-iron, i-calcium, ithusi, i-potassium ne-magnesium. I-Kale futhi iqukethe ama-antioxidants anamandla njenge-quercetin.

Kubantu abaningi, i-kale ukukhetha ukudla okuphephile nokunempilo. Kodwa-ke, ezimweni ezingavamile, i-kale ingadala ukusabela okweqile.

Eminyakeni yamuva nje, kuye kwaba nokwanda okukhulu kokungezwani komzimba okubikwe emazweni athuthukile. Umuntu angaba nokungezwani kokudla nanoma ikuphi ukudla, ikakhulukazi uma edla lokho kudla kaningi.

Ukungezwani kokudla kwenzeka lapho amasosha akho omzimba ecabanga ukuthi ukudla kwakho kungumhlaseli. Uma umzimba wakho ungakukhombi kahle ukudla ngale ndlela, kuzokhipha amasosha omzimba, okungaholela ekuphendukeni komzimba.

U-Kale usemndenini we-cruciferous yemifino. Abanye bangakhula ukungezwani komzimba nemifino ebethelelayo.

I-Kale nayo ingadala ukuqunjelwa kubantu abanenkinga yokugaya ama-FODMAP. Ungase futhi ubhekane nengcindezi yamathumbu emifino ye-cruciferous uma une C. okuhlukile ukutheleleka.

I-Kale iphezulu ku-antinutrient eyaziwa ngokuthi i-oxalic acid. I-antinutrient iyinhlanganisela yezitshalo eyehlisa ikhono lakho lokumunca izakhamzimba. I-oxalic acid ihlotshaniswa nethuba elandayo lamatshe ezinso. Uma usuvele unenkinga ngamatshe ezinso, kungaba umqondo omuhle ukugwema i-kale.

Ukungezwani komzimba kuya ku-kale

Abantu abadla ama-kale kaningi engozini enkulu yokuthola ukungezwani komzimba okudala. Imvamisa, ungaphinde ube ne-allergen kuyo yonke imifino ye-cruciferous. Lo mndeni wemifino uhlanganisa:

• i-arugula
• iklabishi
• i-broccoli
• ukholifulawa
• i-kale
• Amahlumela eBrussels
• imifino ye-collard
• isithombo
• amatheniphu

Imifino yeCruciferous yaziwa futhi ngegama lomndeni wabo wezitshalo I-Brassicaceae. Eminye imifino ye-cruciferous iwela esigabeni se- brassica oleracea.

Abanye abantu kutholakale ukuthi bahlakulela i, kepha lokhu akufani nokwaliwa kwemifino ebethelelayo.

Ucwaningo olwengeziwe luyadingeka ukubona ukuthi kungakanani inani labantu elinokungezwani komzimba nemifino ebethelelayo.

ekuphepheni kwezitshalo ezibethelelweyo kufaka phakathi ucwaningo olwalubheka ukudlwengulwa okwenziwe ngamafutha, okuyilungu laleli qembu lemifino.

Abaphenyi bathola ukuthi abantu abayi-7 kwabangu-1,478 ababedalulwa ngokwemvelo ekudlwengulweni okusetshenziswa uwoyela babenenkinga yokungezwani nakho. Ngenkathi labo ababevezwa ukudlwengulwa okusetshenziswa uwoyela emsebenzini behlolwa, inani lakhuphukela ku-14 kwabangu-37.

Izimpawu zokungezwani komzimba nezindala

I-kale noma i-cruciferous yemifino yokungezwani komzimba ingahle ibe nezimpawu ezahlukahlukene. Lokhu kungafaka:

• isikhumba esilumayo
• isifuba
• ukuvuvukala okuncane kwezindebe, ulimi, nomphimbo
• isiyezi
• ukucindezeleka kokugaya ukudla
• i-oral allergies syndrome

Ezimweni ezimbi kakhulu zokungezwani komzimba nokudla, i-anaphylaxis yenzeka. Uma kwenzeka uhlangabezana ne-anaphylaxis, thola ukwelashwa okuphuthumayo.

Okufanele ukwenze uma unegciwane

Uma uzithola uphakathi kwabantu abancane abane-reaction engavumelani nemifino ye-cruciferous, kufanele ugweme ukudla i-kale neminye imifino kulesi sigaba.

Ngenkathi i-kale igcwele amavithamini, amaminerali, nama-antioxidants, kunezinye izinketho zokudla okunempilo ongakhetha kuzo ukuqinisekisa ukuthi uthola umsoco ofanele.

Nakhu ukwehlukaniswa kokudla ongakudla ukuthola izakhiwo ezizuzisayo ezitholakala ku-kale:

• uvithamini A: isibindi senkomo, ubhatata, isalmon, isikwashi sasebusika, umango, ushizi wembuzi, ibhotela
• uvithamini C: insimbi pepper, uphayinaphu, kiwi, ezisawolintshi izithelo
• uvithamini K: ubhontshisi, ukhukhamba, i-edamame, ithanga, amantongomane ephayini, ama-blueberries
• insimbi: imbewu yamathanga, izimbaza, imidumba, i-quinoa, i-turkey, i-tofu
• uvithamini B-6: izinkukhu, izaqathe, ushizi we-ricotta, inyama yenkomo, amaqanda, ubhanana, ukwatapheya
• i-calcium: ubhontshisi, isardadi, ama-alimondi, ushizi, udali, i-amaranth
• ithusi: i-spirulina, ama-oysters, ama-lobster, ushokoledi omnyama
• potassium: ubhontshisi omhlophe, ama-beet, amazambane, ama-parsnips, amawolintshi, iyogathi
• i-magnesium: ushokoledi omnyama, amantongomane, imbewu, imidumba, ukwatapheya, ubhanana
• i-quercetin: i-capers, u-anyanisi, ukhokho, ama-cranberries, ama-apula

Ukubonana nodokotela nini

Uma ucabanga ukuthi ungaba nokungezwani komzimba nemifino ye-kale noma ye-cruciferous, yenza i-aphoyintimenti yokukhuluma nodokotela. Bangakudlulisela kuchwepheshe noma benze ukuhlolwa kokungezwani komzimba.

Ukuhlolwa okujwayelekile kokungezwani komzimba nokuhlolwa kwesikhumba. Udokotela uzobhoboza isikhumba sakho bese ejova inani elincane le-allergen okukhulunywa ngayo. Uma iqhubu eliphakeme elineringi ebomvu elizungezile livela, awungezwani nento leyo.

Udokotela angakhetha futhi ukukubeka ekudleni kokuqeda. Ngesikhathi sokudla kokuqeda, uzosusa imifino ye-cruciferous ekudleni kwakho isikhathi esithile. Ngemuva kwalokho uzozibuyisela ngamunye ngamunye ukubona ukuthi unazo yini izimpawu.

Ukuthatha

I-Kale inezinzuzo eziningi zezempilo ezimangazayo, kepha kungahle kungabi ukukhetha okulungele wonke umuntu. Abantu abanenkinga yokungezwani komzimba nemifino ye-cruciferous kufanele bagweme i-kale. Uma une-allergen reaction, kufanele ubone udokotela ukuze ahlole.

I-Kale ingadala izingqinamba zokugaya ukudla kwabanye abantu futhi ingahle ibangele nengozi enkulu yamatshe ezinso.