Yanayin abinci mai ƙoshin lafiya - Kale

Wadatacce

• Miyan Kayan lambu na Kaza tare da Kale

Kale wani ganye ne, kayan lambu mai duhu (wani lokaci mai launin shuɗi). Cike yake da abubuwan gina jiki da dandano. Kale yana cikin dangi daya kamar broccoli, koren ganye, kabeji, da farin kabeji. Duk waɗannan kayan lambu suna cike da bitamin da kuma ma'adanai.

Kale ya zama sananne a matsayin ɗayan lafiyayyen kayan ɗanɗano mai ɗanɗano da zaku iya ci. Za'a iya jin daɗin ɗanɗano mai daɗi ta hanyoyi da yawa.

ME YA SA YANA DA KYAU

Kale yana cike da bitamin da kuma ma'adanai, gami da:

• Vitamin A
• Vitamin C
• Vitamin K

Idan ka sha magani mai rage jini (kamar maganin hana yaduwar jini ko maganin hana yaduwar cuta), zaka iyakance abincin bitamin K. Vitamin K na iya shafar yadda waɗannan magunguna suke aiki.

Kale yana da wadata a ciki, sinadarin calcium, potassium, kuma yana da adadi mai yawa na fiber don taimakawa kiyaye motsin hanji a kai a kai Kale ya ƙunshi antioxidants wanda zai taimaka hana lalacewar ƙwayoyin cuta kuma yana iya taimakawa kariya daga cutar kansa.

Hakanan zaka iya dogaro da kale da abubuwan gina jiki don taimakawa tallafawa lafiyar idanun ka, garkuwar jiki, da zuciyar ka.

Kale yana cike da ƙananan kalori. Don haka cin shi zai iya taimaka maka wajen kiyaye lafiyar jiki. Kofuna biyu (milliliters 500, mL) na ɗanyen kale suna da kusan gram 1 (g) kowane fiber da furotin don adadin kuzari 16 kawai.

YADDA AKA SHIRYA

Ana iya shirya Kale ta hanyoyi masu sauƙi da yawa.

• Ku ci shi danye. Amma tabbatar da farko wanke shi. Aara ruwan lemun tsami kaɗan ko sutura, kuma wataƙila wasu kayan lambu don yin salad. Shafa lemun tsami ko ado a cikin ganyen sannan a basu dama su dan juya kadan kafin su gama aiki.
• Itara shi zuwa santsi. Yaga hannu, ka wanke shi, sannan ka daɗa shi a smoothie na gaba na 'ya'yan itace, kayan marmari, da yogurt.
• Itara shi a cikin miya, soyayyen soyayyen, ko abincin taliya. Zaka iya ƙara gungu kusan duk abincin da aka dafa.
• Steam shi a cikin ruwa. Aara gishiri da ɗan barkono kaɗan, ko wasu ɗanɗano kamar jar flakes ja.
• Sauté shi akan murhun murhu da tafarnuwa da man zaitun. Chickenara kaza, namomin kaza, ko wake don abinci mai daɗi.
• Gasa shi a cikin murhu don ɗanɗano mai ɗanɗano na kale. Zuba sabbin abubuwan da aka wanke da busashshen kale na kale tare da man zaitun, gishiri, da barkono ta amfani da hannuwanku. Shirya a cikin yadudduka guda a kan kwanon tuya. Gasa a cikin murhu a 275 ° F (135 ° C) na kimanin minti 20 ko makamancin haka har sai ya huce, amma ba launin ruwan kasa ba.

Sau da yawa, yara sukan ɗauki ɗanyen kayan lambu maimakon dafa su. Don haka a gwada ɗanyen kale a gwada. Kaleara kale ga masu laushi na iya taimaka maka sa yara su ci kayan marmarin su.

INDA AKA SAMU KALE

Kale yana samuwa a cikin ɓangaren kayan masarufi na shekara-shekara. Za ku same shi kusa da broccoli da sauran kayan lambu masu duhu. Yana iya zuwa cikin tarin ganye masu tsayi, ganyen jarirai, ko tsiro. Ganyayyaki na iya zama lebur ko curly. Guji Kale wanda ke ruɓuwa ko rawaya. Kale zai zauna sabo a cikin firiji tsawon kwana 5 zuwa 7.

KARANTA

Akwai girke-girke masu dadi da yawa waɗanda zaku iya yin tare da kale. Ga wanda za a gwada.

Miyan Kayan lambu na Kaza tare da Kale

Sinadaran

• Cokali biyu (10 ml) man kayan lambu
• Rabin kofin (120 mL) albasa (yankakken)
• Rabin karas (yankakken)
• Teaspoonaya teaspoon (5 ml) thyme (ƙasa)
• Tafarnuwa biyu na tafarnuwa
• Kofuna biyu (480 ml) ruwa ko kaza naman kaji
• Kofuna uku-huɗu (180 mL) tumatir (dice)
• Kofi ɗaya (240 ml) kaza; dafa, fata, da cubed
• Rabin kofi (120 mL) launin ruwan kasa ko farar shinkafa (dafaffe)
• Kofi ɗaya (240 ml) kale (yankakke)

Umarni

1. Man mai a cikin kwanon rufi na matsakaici. Onionara albasa da karas. Sauté har sai kayan lambu sun yi laushi - kimanin minti 5 zuwa 8.
2. Thyara thyme da tafarnuwa. Sauté don ƙarin minti ɗaya.
3. Waterara ruwa ko romo, tumatir, dafaffun shinkafa, kaza da kuma kanwa.
4. Simmer na mintina 5 zuwa 10.

Source: Gina Jiki.gov

Hanyoyin abinci masu kyau - borecole; Koshin lafiya - Kale; Rage nauyi - kale; Lafiyayyen abinci - Kale; Kiwan lafiya - kale

Marchand LR, Stewart JA. Ciwon nono. A cikin: Rakel D, ed. Magungunan Hadin Kai. 4th ed. Philadelphia, PA: Elsevier; 2018: babi na 78.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. na 9 ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Janairu 25, 2021.

• Gina Jiki