Izinhlobo Ezijwayelekile Kakhulu kanye Nendlela Yokupheka Nazo

-Delile

• UCurly Kale
• I-Red (noma i-Red Russian) Kale
• I-Lacinato (noma iTuscan noma iDinosaur) Kale
• Redbor Kale
• Ingane Kale
• Buyekeza kwe-

I-Kale ingaba yimifino eshisayo kakhulu ngoba, njalo. Noma ngabe ubonga ngezimemo ze- "Gcina Calm and Kale On" kuyo yonke i-inthanethi noma i sweatshirt edumile kaBeyoncé KALE, into eyodwa iqinisekile: Loluhlaza olunamaqabunga manje seluyisithonjana samasiko.

Kodwa uma uzodlala isikibha esithi "Don't kale my vibe", kufanele uthole amaqiniso akho e-kale aqonde-kuhlanganise nokuthi kunezinhlobo eziningi ze-kale. Yebo, impela. (Nazi ezinye izinto ezimangazayo ongahle ungazazi nge-kale.)

Ngenkathi wonke ama-kales egcwele amavithamini namaminerali (njengevithamini K nensimbi), ukwazi izinhlobo zakho zakudala kungenza ukungeza le veg ekudleni kwakho kube lula kakhulu. Lapha, izinhlobo ezivame kakhulu zakudala nokuthi zingakwenza kanjani kangcono impilo yakho.

UCurly Kale

Okuhle kakhulu: Ama-Chips nokupheka okujwayelekile

I-Curly kale ijwayeleke kakhulu-kungenzeka ukuthi uyibone njengomhlobiso epuletini lakho endaweni yokudlela, kumasaladi, kanye nasomisiwe. Kodwa noma ngabe #isisekelo, i-curly kale isafanelwe ukuqashelwa.

"Le kale, njengeningi le-kale, liphezulu nge-potassium, uvithamini B6, kanye namanye ama-antioxidants amaningi, inokunambitheka kwepelepele kakhulu, futhi inomunyu/i-tangy kancane," kusho uchwepheshe wezokudla obhalisiwe u-Mariana Daniela Torchia, Ph.D. Njengawo wonke amanye ama-kales, kubuye kube novithamini K, C no-B ophakeme kanye nama-fiber nama-antioxidants. (Ibuye ibe ne-vitamin C eningi kune-orange!)

I-kale evamile oyithola esitolo segrosa, ipakishwe ezikhwameni noma emabhokisini noma ngamaqoqo esigabeni semikhiqizo emisha. Iluhlaza ngokumnyama futhi inemiphetho egoqekile eqabungeni ngalinye futhi ineziqu eziqine kakhulu (ojwayele ukufuna ukuzisusa ngaphambi kokupheka noma ukudla). Njengoba ilukhuni kakhulu kunamanye ama-kales, kuzodingeka ukuthi uyihlikihle ngohlobo oluthile lwe-citrus noma i-acidic ukuyiphula uma udla okuluhlaza, njengesaladi.

Ngoba lolu hlobo lwe-kale alunamakhanda amancane kunamanye ama-kales futhi ngenxa yokuthi imiphetho egobile ifukama kuhhavini, ungenza ama-chips amahle ngalolu hlobo, usho kanjalo. (Zama le recipe elula ye-kale chips uma ungakakwenzi kakade.)

I-Red (noma i-Red Russian) Kale

Okuhle kakhulu: Ama-Smoothies namasaladi

I-kale ebomvu noma i-kale yase-Russian ebomvu inokunambitheka okufanayo kwe-curly kale kodwa-uqagele!-imvamisa iba neziqu ezinombala obomvu. Amaqabunga abushelelezi kunalawo ama-curly kale (afana namaqabunga e-arugula) futhi angaba luhlaza okotshani noma ompunga ngokuluhlaza okombala. I-Red kale ivame ukubhekwa njenge-sweetest kale, eyenza ikulungele ukudla okuluhlaza.

Yisebenzise kumajusi, ama-smoothies, namasaladi-ubhucunga nje futhi uthambise amaqabunga ngezandla ukuze wephule i-fiber futhi wenze kube lula ukugayeka kokudla, kusho i-Torchia. Futhi, nquma iziqu ezingezansi eziwugqinsi, njengoba zihlafuna kakhulu futhi ziyababa, esho. (Noma kuphephe ngokuphelele ukudla, uma ufuna; vele ukusike kube izingcezu ezincane bese ubila.)

I-Lacinato (noma iTuscan noma iDinosaur) Kale

Okuhle kakhulu: Amasaladi nokupheka

Le khehla imnyama kakhulu ngombala, izacile ngokwakheka nokubukeka, futhi inemibimbi (kodwa hhayi ama-curls). "Kuhle okuphekwe futhi okuluhlaza okwe-saladi, kepha kunamaqabunga amancane ngakho-ke kulula ukudliwa kunezinye izinhlobo zakudala, ezinzima," esho. Kuzoba okucebile kancane ku-flavour kanye ne-chewier kunamanye ama-kales.

Ukuwudla, susa iziqu bese ubhucunga amaqabunga (lokhu kuwumqondo omuhle njalo ngoba kuqala inqubo yokuphula imicu), usho kanje. "Ukuze uthole isaladi, zama ukusika ube yimichilo emincane bese ufaka uwoyela owuthandayo onama-flakes e-chili nogalikhi ocindezelwe," esho. Ongakukhetha: Faka uviniga omncane webhalsamu, ngoba i-asidi yeviniga isiza ukuthambisa iqabunga lakudala, uyachaza. (Ukuze uthole iresiphi ephelele, zama le saladi yakudala ngokugqoka okwe-turmeric.)

Inokunambitheka okufana ne-tannin, kepha yehla uma sekuphekiwe-ngakho-ke uma ikhombisa ukuthi inamandla kakhulu kusaladi, ungayipheka ukunambitheka okumnandi futhi okumnandi, usho kanjalo.

Redbor Kale

Okungcono kakhulu: Isobho noma i-sautéing

I-Redbor kale ngumenzi wezitatimende: Inombala onsomi ojulile kanye namaqabunga ama-super-curly. Kepha akukho noshing on green redbor kale, ngaphandle kokuthi ufuna isisu. “Ungafuna ukuyipheka lena ngoba iminyene futhi idinga ukuthanjiswa ngesobho noma ifuthwe ngomhluzi ukuze izwakale kahle,” usho kanje.

Mane uyiphonse esobheni (njengaleso sobho se-detox) bese ubila ukuthambisa, noma ususe isitsha eseceleni esheshayo: Faka izipuni ezimbili zamafutha omnqumo, izipuni ezimbili ze-apula cider uviniga, 1/8 isipuni sikasawoti, bese uhlikihla amaqabunga baze bafise kancane. Faka upelepele omncane kanye ne-powder ka-garlic ukunambitha, bese ususa, bese usuqedile.

Le kale ibuye ibe ne-antioxidant ebizwa nge-alpha-lipoic acid (ALA), engasiza ukwehlisa ushukela wegazi kubantu abanesifo sikashukela, futhi kukhulise impilo yenhliziyo, kusho uTorchia. Ibhonasi: Iphinde yenze upopayi omuhle wama-pizza nama-flatbreads, ngoba umbala wayo uyenza ibe yinhle kakhulu yokuhlobisa i-Instagram. (Futhi bona: Kungani Kufanele Udle Ukudla Okumibalabala)

Ingane Kale

Okuhle kakhulu: AmaSaladi noma ama-smoothies

I-Baby kale ingenye yama-kales alula ongayithola esitolo (imvamisa emabhokisini noma emasakeni afakwe ngaphambili, eduze nemifino yesaladi) futhi, ngokusobala, ilula kakhulu ukuyisebenzisa. Kufana ne-curly kale ngokuya ngokubukeka nokunambitheka, kepha amaqabunga ayo mancane kakhulu futhi mancane ekubunjweni-ngakho-ke awudingi ukuwuthambisa njengoba ubungenza nge-curly kale, kusho uTorchia.

Ngoba i-baby kale ithenda kangaka, kuhle kakhulu ukudla okuluhlaza. Ungayisebenzisela ama-smoothies namasaladi noma njengokuhlobisa. Uma ukhetha ukuyipheka, ayidingi cishe isikhathi esiningi njengamanye ama-kales-futhi ungase ufune ukucabangela ukuyipheka nhlobo, ngoba izopheka phansi, njengeminye imifino yezingane. (Cabanga ngokungeza i-baby kale kwenye yalezi zindlela zokupheka ezingu-10 ze-smoothie eziluhlaza noma le cocktail ye-kale ne-gin.)

Buyekeza kwe-