Usoro nri dị mma - kale

Ndinaya

• Ofe nke akwukwo nri na Kale

Kale bụ akwukwo, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ (mgbe ụfọdụ na-acha odo odo). O juputara na nri na ekpomeekpo. Kale bụ otu ezinụlọ dị ka broccoli, ahịhịa collard, kabeeji na kọlịflawa. Akwukwo nri ndia nile juputara na vitamin na mineral.

Kale aghọwo ewu ewu dị ka otu n'ime akwụkwọ nri na-acha akwụkwọ ndụ na-atọ ụtọ kachasị mma ị nwere ike iri. Enwere ike ịnụ ụtọ ụtọ ya n'ọtụtụ ụzọ.

NTAK emi enye ọfọnde ọnọ fi

Kale juputara na vitamin na mineral, tinyere:

• Vitamin A
• Vitamin C
• Vitamin K

Ọ bụrụ nara ọgwụ na-ebelata ọbara (dị ka ọgwụ mgbochi na-egbochi ọgwụ mgbochi ma ọ bụ ọgwụ mgbochi), ị nwere ike belata nri nri vitamin K. Vitamin K nwere ike imetụta otu ọgwụ ndị a si arụ ọrụ.

Kale nwere ọgaranya, calcium, potassium, ma nwee ezigbo fiber iji nyere aka mee ka eriri afọ gị na-eme mgbe niile. Kale nwere antioxidants na-enyere aka igbochi mmebi cell ma nwekwara ike inye aka kpuchido kansa.

I nwekwara ike ịdabere na kale na nri ya iji nyere aka kwado ahụike nke anya gị, usoro mgbochi, yana obi.

Kale na-ejuputa na obere kalori. Ya mere iri ya pụrụ inyere gị aka ịnọgide na-enwe ahụ ike. Iko abụọ (500 milliliters, mL) nke raw kale nwere ihe dị ka gram 1 (g) nke ọ bụla nwere eriri na protein maka naanị calorie 16.

KA E SI DIKỌTA YA

Kale nwere ike ịkwadebe n'ọtụtụ ụzọ dị mfe.

• Rie ya ngbo. Mana gbaa mbọ hụ na ị ga-ebu ụzọ saa ya. Tinye obere ihe ọ lemonụ dressụ lemon ma ọ bụ ihe mgbakwasa, na ikekwe vegri ndị ọzọ iji mee salad. Ite lemon ihe ọ juiceụ dressụ ma ọ bụ mgbakwasa n'ime epupụta ma kwe ka ha wilt a bit tupu na-eje ozi.
• Tinye ya na smoothie. Dichaa aka ole na ole, saa ya, tinye ya na ụtọ ọzọ nke mkpụrụ osisi, akwụkwọ nri, na yogọt.
• Tinye ya na ofe, ghee eghe, ma obu were sie nri. Nwere ike ịgbakwunye ụyọkọ ihe fọrọ nke nta ka ọ bụrụ nri ọ bụla esi nri.
• Steam ya na mmiri. Tinye obere nnu na ose, ma obu ihe ndi ozo ndi ozo dika flakes uhie.
• Ghaa ya n’elu stovu n’elu ya galik na mmanụ oliv. Tinye ọkụkọ, ero, ma ọ bụ agwa maka nri obi.
• Ghee ya na oven maka ụtọ Kale ibe. Were mmanu oliv, nnu, na ose were jiri aka gi sachaa ohuru na nke ozo. N'Usoro na otu n'ígwé na a roara n'ọkụ pan. Ghee na oven na 275 Celsius (135 Celsius) maka ihe dị ka nkeji iri abụọ ma ọ bụ karịa ruo mgbe ọ ga-esi ike, mana ọ bụghị aja aja.

Ọtụtụ mgbe, ụmụaka na-ewere akwụkwọ nri akwọ karịa esi nri. Ya mere nye raw kale a nwaa. Gbakwunye kale na smoothies nwekwara ike inyere gị aka ịme ụmụaka ka ha rie nri ha.

Ebe a ga-achọta Kale

Kale dị na ngalaba ngwaahịa ngwaahịa ụlọ ahịa n'afọ niile. Ga - ahụ ya n’akụkụ broccoli na akwụkwọ ndụ akwụkwọ ndụ ndị ọzọ gbara ọchịchịrị. Ọ nwere ike ịpụta n'ụyọkọ nke akwụkwọ siri ike, akwụkwọ ọhụrụ, ma ọ bụ ome. Akwụkwọ ya nwere ike ịdị larịị ma ọ bụ gbasaa. Zere kale nke na-acha ma ọ bụ na-acha odo odo. Kale ga-adị ọhụrụ na friji maka ụbọchị 5 ruo 7.

Nweta

Enwere ọtụtụ Ezi ntụziaka ị nwere ike iji kale. Nke a bụ otu ịnwale.

Ofe nke akwukwo nri na Kale

Efrata

• Abụọ teaspoons abụọ (10 mL) mmanụ ihe oriri
• Ọkara iko (120 mL) yabasị (chopped)
• Ọkara karọt (chopped)
• Otu ngaji (5 ml) thyme (ala)
• Abụọ galik abụọ (minced)
• Iko abụọ (480 mL) mmiri ma ọ bụ efere ọkụkọ
• Atọ na ụzọ anọ cup (180 mL) tomato (gbanye)
• Otu iko (240 mL) ọkụkọ; esi ya, kpukpu aru, na cubed
• Ọkara iko (120 mL) osikapa ma ọ bụ na-acha ọcha (sie)
• Otu iko (240 mL) kale (chopped)

Ntuziaka

1. Kpoo mmanu n'ite ihendori. Tinye yabasị na karọt. Sauté ruo mgbe inine di nro - ihe dika 5 rue 8 nkeji.
2. Tinye thyme na galik. Sauté maka otu nkeji.
3. Tinye mmiri ma ọ bụ ofe, tomato, osikapa esi nri, ọkụkọ na kale.
4. Simmer ruo minit 5 ruo 10 ọzọ.

Isi Iyi: Nutrition.gov

Usoro nri dị mma - borecole; Nri siri ike - kale; Ọnwụ ibu - kale; Nri ahụike - kale; Wellness - kale

Nkechi LR, Stewart JA. Ọrịa ara ure. Na: Rakel D, ed. Nkà Mmụta Mmekọrịta. Agba nke anọ. Philadelphia, PA: Elsevier; 2018: isi 78.

Mozaffarian D. Nri na ọrịa obi na ọrịa metabolic. Na: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Ọrịa Obi Braunwald: Akwụkwọ ọgụgụ nke Ọgwụ Ọrịa Cardiovascular. Nke 11. Philadelphia, PA: Elsevier; 2019: isi 49.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntụziaka nri maka ndị America, 2020-2025. nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

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