10 Amfanin Kale

Wadatacce

• 1. Kale Yana Daga Cikin Mafi Ingantaccen Abincin Abinci a Duniyar
• 2. An Kaleora Kale Tare Da Antarfin Magungunan Magunguna Kamar Quercetin da Kaempferol
• 3. Yana da Kyakkyawan tushen Vitamin C
• 4. Kale Zai Iya Taimakawa Kananan Cholesterol, Wanda Zai Iya Rage Haɗarin Cutar Cutar Zuciya
• 5. Kale Yana Daya Daga Cikin Mafi Kyawun Samun Vitamin K
• 6. Akwai Abubuwa Masu Yaƙin Ciwon Kansa da yawa a cikin Kale
• 7. Kale Yana da Girma sosai a cikin Beta-Carotene
• 8. Kale Yana da Kyakkyawan Ma'adinai Wanda Mafi Yawan Mutane Basu Isar Sa
• 9. Kale Yana da Girma a Lutein da Zeaxanthin, Powerarfin abubuwan gina jiki waɗanda ke Kare Idanu
• 10. Kale Ya Kamata Ya Iya Taimaka Maka Ka Rage Kiba
• Layin .asa

Daga cikin dukkanin kyawawan ganyayyaki, Kale shine sarki.

Tabbas yana daya daga cikin lafiyayyun abinci mai gina jiki a rayuwa.

Ana ɗora Kale tare da kowane irin mahadi masu amfani, wasu daga cikinsu suna da kyawawan magungunan magani.

Anan akwai fa'idodi 10 na Kale na kiwon lafiya waɗanda kimiyya ke tallafawa.

1. Kale Yana Daga Cikin Mafi Ingantaccen Abincin Abinci a Duniyar

Kale sanannen kayan lambu ne kuma memba na dangin kabeji.

Kayan marmari ne mai gicciye kamar kabeji, broccoli, farin kabeji, koren kore da kuma tsiron Brussels.

Akwai nau'ikan kale daban daban. Ganyayyaki na iya zama kore ko shunayya, kuma suna da siffa mai santsi ko murɗaɗɗe.

Mafi yawan nau'ikan Kale ana kiransa curly kale ko Scots kale, wanda yake da koren ganye da curly da kuma kauri mai ƙarfi.

Kofi ɗaya na ɗanyen kale (kamar gram 67 ko oce 2.4) ya ƙunshi (1):

• Vitamin A: 206% na DV (daga beta-carotene)
• Vitamin K: 684% na DV
• Vitamin C: 134% na DV
• Vitamin B6: 9% na DV
• Harshen Manganese: 26% na DV
• Alli: 9% na DV
• Copper: 10% na DV
• Potassium: 9% na DV
• Magnesium: 6% na DV
• Hakanan ya ƙunshi 3% ko fiye na DV don bitamin B1 (thiamin), bitamin B2 (riboflavin), bitamin B3 (niacin), ƙarfe da phosphorus

Wannan yana zuwa tare da jimlar adadin kuzari 33, gram 6 na carbs (2 daga cikinsu fiber ne) da gram 3 na furotin.

Kale ya ƙunshi mai ƙanƙan kitse, amma babban ɓangare na mai a ciki shine omega-3 fatty acid da ake kira alpha linolenic-acid.

Idan aka ba shi ƙananan abubuwan kalori, Kale yana cikin mafi yawan kayan abinci mai gina jiki. Cin karin kale babbar hanya ce don haɓaka haɓakar abubuwan gina jiki gaba ɗaya.

Kale yana da yawan abinci mai gina jiki kuma yana da karancin kalori, yana sanya shi daya daga cikin abinci mai yawan abinci mai gina jiki a doron kasa.

2. An Kaleora Kale Tare Da Antarfin Magungunan Magunguna Kamar Quercetin da Kaempferol

Kale, kamar sauran ganye masu ganye, yana da yawa cikin antioxidants.

Wadannan sun hada da beta-carotene da bitamin C, da flavonoids daban-daban da polyphenols ().

Antioxidants abubuwa ne da ke taimakawa wajen magance lalacewar sanadin gurɓataccen yanayi ta jiki ().

An yi imanin lalacewar Oxidative yana daga cikin manyan direbobi na tsufa da cututtuka da yawa, gami da ciwon daji (4).

Amma abubuwa da yawa da suke zama antioxidants suma suna da wasu mahimman ayyuka.

Wannan ya hada da flavonoids quercetin da kaempferol, wadanda ake samunsu da yawa a kale ().

Anyi nazarin waɗannan abubuwa sosai a cikin tubes da dabbobi.

Suna da kariyar zuciya mai karfi, saukar da hawan jini, anti-inflammatory, anti-viral, anti-depressant da anti-cancer effects, don ambaton kaɗan (,,).

Yawancin antioxidants masu ƙarfi ana samunsu a cikin Kale, gami da quercetin da kaempferol, waɗanda ke da fa'idodi masu fa'ida ga lafiyar jiki.

3. Yana da Kyakkyawan tushen Vitamin C

Vitamin C wani muhimmin abu ne mai narkewa cikin ruwa wanda ke hidimomin ayyuka masu mahimmanci a jikin kwayoyin jikin mutum.

Misali, ya zama dole don hada sinadarin collagen, mafi yalwar gina jiki a jiki.

Kale ya fi bitamin C yawa fiye da sauran kayan lambu, yana ɗauke da kusan sau 4.5 kamar alayyafo (9).

Gaskiyar ita ce, Kale shine ainihin mafi kyawun tushen bitamin C. Kofin ɗanyen kale ya ƙunshi ma fi bitamin C fiye da dukan lemu (10).

Kale yana da matukar girma a cikin bitamin C, antioxidant wanda ke da mahimman matsayi a jiki. Kofi ɗaya na ɗanyen kale a zahiri ya ƙunshi bitamin C fiye da lemu.

4. Kale Zai Iya Taimakawa Kananan Cholesterol, Wanda Zai Iya Rage Haɗarin Cutar Cutar Zuciya

Cholesterol yana da mahimman ayyuka a jiki.

Misali, ana amfani da shi don yin bile acid, wanda abubuwa ne wadanda suke taimakawa jiki wajen narkar da kitse.

Hanta yana maida cholesterol zuwa bile acid, wanda daga nan ake sake shi a cikin tsarin narkewa duk lokacin da ka ci abinci mai mai.

Lokacin da duk kitsen ya shanye kuma ƙwayoyin bile suka cika aikinsu, sai a sake maida su cikin jini kuma a sake amfani da su.

Abubuwan da ake kira masu bile acid suna iya ɗaure ƙwayoyin bile a cikin tsarin narkewar abinci da hana su sakewa. Wannan yana rage adadin cholesterol a jiki.

Kale a zahiri yana dauke da sinadarin bile acid, wanda zai iya rage matakan cholesterol. Wannan na iya haifar da rage haɗarin cututtukan zuciya a kan lokaci (11).

Studyaya daga cikin binciken ya gano cewa shan ruwan 'ya'yan itace na kale a kowace rana tsawon makonni 12 ya ƙaru HDL (“mai kyau”) cholesterol da kashi 27% kuma ya saukar da matakan LDL da kashi 10%, yayin da kuma inganta matsayin antioxidant (12).

A cewar wani binciken, tururin kale yana daɗa ƙaruwa sakamakon haɓakar bile acid. Steamed kale shine ainihin 43% a matsayin mai ƙarfi kamar cholestyramine, magani mai rage cholesterol wanda ke aiki ta irin wannan hanyar (13).

Kale ya ƙunshi abubuwan da ke ɗaure ƙwayoyin bile da ƙananan matakan cholesterol a cikin jiki. Steamed kale yana da tasiri musamman.

5. Kale Yana Daya Daga Cikin Mafi Kyawun Samun Vitamin K

Vitamin K muhimmin abu ne mai gina jiki.

Yana da matukar mahimmanci ga daskarewar jini, kuma yana yin hakan ta hanyar "kunna" wasu sunadarai tare da basu ikon ɗaure alli.

Sanannen sanannen maganin warfarin yana aiki ta hanyar toshe aikin wannan bitamin.

Kale shine ɗayan mafi kyawun tushen bitamin K, tare da ɗan kofi ɗaya mai ɗauke da kusan sau 7 gwargwadon adadin yau da kullun.

Sigar bitamin K a cikin kale shine K1, wanda ya bambanta da bitamin K2. Ana samun K2 a cikin abinci mai waken soya da wasu kayan dabbobi. Yana taimakawa hana cututtukan zuciya da osteoporosis (14).

Vitamin K wani muhimmin sinadari ne wanda yake shiga cikin daskarewar jini. Kofi ɗaya na kale ya ƙunshi sau 7 RDA na bitamin K.

6. Akwai Abubuwa Masu Yaƙin Ciwon Kansa da yawa a cikin Kale

Ciwon daji mummunan cuta ne wanda ke tattare da haɓakar ƙwayoyin halitta.

Ana ɗaukar Kale da gaske tare da mahaɗan waɗanda aka yi imanin suna da tasirin kariya daga cutar kansa.

Ofayan waɗannan shine sulforaphane, wani abu wanda aka nuna don taimakawa wajen yaƙar samuwar kansa a matakin kwayar halitta (15,,, 18).

Hakanan ya ƙunshi indole-3-carbinol, wani abu wanda aka yi imanin cewa zai taimaka hana rigakafin cutar kansa ().

Nazarin ya nuna cewa kayan marmarin giciye (gami da Kale) na iya rage haɗarin cutar kansa da yawa, kodayake shaidar da ke cikin mutane ta haɗu (,).

Kale ya ƙunshi abubuwa waɗanda aka nuna don taimakawa yaƙi da ciwon daji a cikin bututun gwaji da na dabba, amma shaidar ɗan adam a haɗe take.

7. Kale Yana da Girma sosai a cikin Beta-Carotene

Kale ana yawan da'awar cewa yana da babban bitamin A, amma wannan ba cikakke ba ne.

Gaskiya yana da girma a cikin beta-carotene, antioxidant wanda jiki zai iya juya zuwa bitamin A ().

Saboda wannan dalili, kale na iya zama hanya mai tasiri don haɓaka matakan jikin ku na wannan mahimmin bitamin ().

Kale yana da girma sosai a cikin beta-carotene, antioxidant wanda jiki zai iya juya zuwa bitamin A.

8. Kale Yana da Kyakkyawan Ma'adinai Wanda Mafi Yawan Mutane Basu Isar Sa

Kale yana da yawa a cikin ma'adanai, wasu daga cikin waɗanda mutane da yawa basu da ƙarfi.

Yana da kyakkyawan tushen tushen ƙwayoyi, mai gina jiki wanda yake da mahimmanci ga lafiyar ƙashi kuma yana taka rawa a cikin kowane irin ayyukan salula.

Hakanan mahimmin tushe ne na magnesium, ma'adinai mai mahimmanci mai mahimmanci wanda yawancin mutane basa isa dashi. Cin abinci mai yawa na magnesium na iya zama kariya daga nau'in ciwon sukari na 2 da cututtukan zuciya (24).

Kale kuma yana dauke da dan bit na potassium, ma'adinai wanda ke taimakawa wajen kiyaye gradients na lantarki a cikin kwayoyin jikin mutum. An danganta isasshen shan potassium wajen rage hawan jini da kuma kasadar kamuwa da cututtukan zuciya ().

Advantageaya fa'idar da Kale ke da ita akan ganye masu launin ganye kamar alayyafo shine cewa yana da ƙarancin oxalate, wani abu da ake samu a wasu tsire-tsire wanda zai iya hana ma'adanai shiga (26).

Yawancin ma'adanai masu mahimmanci ana samun su a cikin Kale, wasu daga cikinsu galibi basu da abincin zamani. Wadannan sun hada da sinadarin calcium, potassium da magnesium.

9. Kale Yana da Girma a Lutein da Zeaxanthin, Powerarfin abubuwan gina jiki waɗanda ke Kare Idanu

Ofaya daga cikin mawuyacin sakamako da tsufa ke haifarwa shi ne idanun ido suna yin muni.

Abin farin ciki, akwai abubuwan gina jiki da yawa a cikin abincin da zai iya taimakawa hana wannan daga faruwa.

Biyu daga cikin manyan sune lutein da zeaxanthin, carotenoid antioxidants waɗanda ake samu da yawa a cikin kale da wasu abinci.

Yawancin karatu sun nuna cewa mutanen da suke cin isasshen lutein da zeaxanthin suna da haɗarin raguwar cutar macular da cutar ido, cututtukan ido guda biyu da suka zama ruwan dare (,).

Kale yana da yawa a cikin lutein da zeaxanthin, abubuwan gina jiki waɗanda ke da alaƙa da raguwar haɗarin lalatawar macular da cataracts.

10. Kale Ya Kamata Ya Iya Taimaka Maka Ka Rage Kiba

Kale yana da kaddarorin da yawa waɗanda suke sa shi nauyi mai ƙarancin abota.

Yana da ƙarancin adadin kuzari amma har yanzu yana samar da babban adadi wanda zai taimaka muku jin ƙoshin lafiya.

Saboda karancin kalori da ruwa mai yawa, kale yana da ƙarancin ƙarfi. Cin abinci mai yawa tare da ƙarancin ƙarfi mai ƙarfi an nuna don taimakawa asarar nauyi a cikin yawan karatu (,).

Kale kuma ya ƙunshi ƙananan furotin da fiber. Waɗannan su ne mahimman abubuwa masu gina jiki idan ya zo rage nauyi.

Kodayake babu wani binciken da zai gwada tasirin kalin akan asarar nauyi, yana da ma'anar cewa yana iya zama ƙari mai amfani ga rage rage kiba.

A matsayina na mai gina jiki, mai ƙananan kalori, Kale yana da kyakkyawan ƙari ga abincin rage nauyi.

Layin .asa

Abin farin ciki, ƙara kale zuwa abincinku yana da sauƙi. Kuna iya ƙara shi a cikin saladinku ko amfani da shi a girke-girke.

Sanannen abun ciye-ciye shine kwakwalwan kale, inda zaku diga wasu man zaitun na budurwa ko man avocado a kan kanin ku, ku dan kara gishiri sannan ku gasa a ciki tanda har sai ya bushe.

Yana da ɗanɗano sosai kuma yana da ƙoshin lafiya, kyakkyawan abinci mai kyau.

Mutane da yawa kuma suna sanya kale a cikin laushin su don haɓaka ƙimar abinci mai gina jiki.

A ƙarshen rana, Kale yana ɗaya daga cikin mafi ƙoshin lafiya da abinci mai gina jiki a duniya.

Idan kanaso ku bunkasa adadin abubuwan gina jiki da kuka sha, kuyi la'akari da loda kan kale.