Pụrụ Iri Raw Kale, I Kwesịrị Iri?

Ndinaya

• Na-edozi ahụ nke ukwuu
• Isi nri na-emetụta ekwukwa n'akwụkwọ uru
• Raw kale nwere ike ịdị elu na goitrin
• Isi okwu

A na-akpọkarị ya nri nri, kale bụ otu n'ime nri kachasị ahụike na nke kachasị edozi.

Akwụkwọ a na-acha akwụkwọ ndụ nwere ọtụtụ agba, ọdịdị, na textures. A na-erikarị ya raw na salads na smoothies mana enwere ike ịnụ ụtọ ya, sie ya, sie ya, ma ọ bụ sie ya.

Tinyere broccoli na Brussels na-epulite, kale bụ akwụkwọ nri na-ekpo ọkụ nke na-enye ọtụtụ uru ahụike.

Agbanyeghị, raw kale nwekwara ihe a na-akpọ goitrin, nke nwere ike imetụta ọrụ thyroid.

Isiokwu a na-enyocha ma akụrụ Kale adịghị mma iji rie.

Na-edozi ahụ nke ukwuu

Kale bụ nri na-edozi ahụ, ebe ọ bụ na ọ dị obere kalori ma nwee ọtụtụ vitamin dị mkpa, mineral, na antioxidants.

Dịka ọmụmaatụ, 1 iko (gram 21) nke raw kale nwere naanị calorie 7 mana ọ bụ ezigbo ihe na-enye vitamin A, C, na K. Ọ bụkwa ezigbo isi iyi nke manganese, calcium, ọla kọpa, potassium, magnesium, na ọtụtụ vitamin B ().

N'otu aka ahụ, a na-etinye akwukwo nri na antioxidants. Mkpụrụ ndụ ndị a na-enyere aka igbochi mmebi nke oxyidative kpatara site na ogige a na-akpọ free radicals ma nwee ike belata ihe ize ndụ gị nke ọnọdụ dịka ọrịa obi, Alzheimer, na ụdị ụfọdụ nke kansa (,).

N'ihi ihe ndị na-edozi ahụ nke kale, iri ya nwere ike ịnye ọtụtụ uru ahụike, gụnyere ịkwalite ahụike na obi na ichebe ụdị ụfọdụ nke kansa (,,).

Isi nri na-emetụta ekwukwa n'akwụkwọ uru

Raw kale nwere obi ilu nke enwere ike belata site na isi ya.

N'agbanyeghị nke ahụ, ọmụmụ egosila na isi nri ya nwere ike belata ọdịnaya ya, gụnyere antioxidants, vitamin C na ọtụtụ mineral (,).

Otu nnyocha tụlere mmetụta nke ụzọ esi nri ise na antioxidant na nri nke mejupụtara kale ().

E jiri ya tụnyere nke kale, ụzọ niile esi esi nri na-ebelata oke antioxidants na mineral, gụnyere calcium, potassium, iron, zinc, na magnesium ().

Ọ bụ ezie na raw kale nwere ike ịnya isi ọdịnaya kachasị elu, ọmụmụ ahụ chọpụtara na steaming na-ejigide ọtụtụ antioxidants na mineral, ma e jiri ya tụnyere ụzọ esi esi nri ndị ọzọ ().

N'ihi ya, maka ndị na-ahọrọ sie nri ọzọ, ịmịcha ya ruo obere oge nwere ike ịbụ ụzọ kachasị mma iji chekwaa usoro nri ya.

Kale bụ nri na-edozi ahụ dị ọtụtụ vitamin, mineral, na antioxidants. Mgbe isi nri kale na-eme ka ọ ghara ilu ilu, ọ na-ebelata oke antioxidant ya, vitamin C, yana ọdịnaya ịnweta.

Raw kale nwere ike ịdị elu na goitrin

Raw kale nwere ike ịba uru karị, mana ọ nwere ike imerụ ọrụ gị thyroid.

Kale, ya na akwukwo nri ndi ozo, nwere otutu goitrogens, nke bu ogige ndi nwere ike igbochi oru gi ().

Kpọmkwem, raw kale nwere ụdị goitrogen akpọ goitrins.

Enwere ụfọdụ nchegbu gbasara iri nri kale, dị ka goitrins nwere ike ibelata nnweta iodine, nke dị mkpa maka mmepụta nke hormones thyroid ().

Nke a na-enye nsogbu, dị ka homonụ thyroid na-enyere aka ịhazi metabolism gị. N'ihi nke a, nkwụsị gị na-arụ ọrụ nwere ike ibute ogo ike, uru bara ụba, ịchekwa oyi, na adịghị agbanwe agbanwe na oke obi ().

Otu nnyocha banyere nri goitrin na akwụkwọ nri na-egbu osisi chọpụtara na ọ bụ naanị ị intakeụbiga mmanya ókè nke kilogram abụọ na otu klas kwa ụbọchị ruo ọtụtụ ọnwa nwere nnukwu ọrụ thyroid na ndị okenye ọzọ ().

Agbanyeghị, nyocha egosila na ịmịnyekarị akwụkwọ nri juputara na goitrin, tinyere kale, dịkarịsịrị mma maka ọtụtụ ndị mmadụ.

Tụkwasị na nke ahụ, ọmụmụ ụmụ anụmanụ na ụmụ mmadụ na-egosi na iri broccoli na Brussels na-epulite anaghị emetụta mmetụta nke hormone dị ukwuu ma ọ bụ na-arụ ọrụ, na-atụ aro na oke ego nwere ike ịdị mma maka ndị nwere nsogbu thyroid (,).

Ọzọkwa, a na-ejikọkarị iri akwụkwọ nri cruciferous yana ọnụọgụ nke ọrịa kansa thyroid na ụmụ nwanyị nwere oke nri ayodiin (,).

Ma, nyere na isi nri inine na-egbochi enzyme nke na-eme ka ịhapụ goitrin, ndị nwere nsogbu thyroid nwere ike irite uru site na isi nri kale tupu ha eri ya, yana ị hụ nri iodine zuru oke site na nri dị ka nri mmiri na mmiri ara ehi (,).

Raw kale nwere goitrins, nke nwere ike belata ọkwa iodine ma mebie ọrụ thyroid. Ma, nyocha na-egosi na ị intakeụ oke nri nke kalenweghị ka ọ ga-enwe mmetụta dị egwu na ahụike thyroid.

Isi okwu

Kale bụ otu n'ime nri kachasị mma na mbara ala n'ihi nnukwu vitamin, mineral, na antioxidants.

N'agbanyeghị na ị dị elu na goitrins, nchọpụta na-egosi na ị intakeụ oke nke raw kale adịghị ka ọ ga-emetụta ahụike gị. Na mgbakwunye, raw kale nwere ike ịba uru karịa ụdị esi esi.

Iji belata ihe ọghọm gị nwere nsonaazụ sitere na goitrins mgbe ị na-erite uru niile na-edozi ahụ nke kale ga-enye, tụlee itinye achịcha na nke ọzọ esi nri gị.