Shin Kuna Iya Cin Raw Kale, kuma Ya Kamata Ku?

Wadatacce

• Mai gina jiki sosai
• Cooking yana shafar ƙimar abinci mai gina jiki
• Raw kale na iya zama babba cikin goitrin
• Layin kasa

Yawancin lokaci ana lakafta shi azaman abincin cin abinci ne, Kale shine ɗayan mafi ƙoshin lafiya da abinci mai ƙoshin abinci da zaku iya ci.

Wannan koren ganyen ya zo da launuka iri-iri, siffofi, da laushi. Sau da yawa ana cinsa ɗanye a cikin salads da smoothies amma kuma ana iya jin daɗin tururi, sautéed, tafasa, ko gasa.

Tare da broccoli da sprouts na Brussels, Kale wani kayan lambu ne mai giciye wanda ke ba da fa'idodi masu fa'ida ga lafiyar jiki.

Koyaya, ɗanyen kale kuma yana ƙunshe da wani fili wanda ake kira goitrin, wanda zai iya shafar aikin thyroid.

Wannan labarin yana bincika ko ɗanyen Kale ba shi da lafiya don ci.

Mai gina jiki sosai

Kale abinci ne mai cike da abinci mai gina jiki, saboda yana da ƙarancin adadin kuzari kuma yana da yawa cikin bitamin masu mahimmanci, ma'adanai, da kuma antioxidants.

Misali, kofi 1 (gram 21) na danyen Kale ya ƙunshi adadin kuzari 7 kawai amma shine kyakkyawan tushen bitamin A, C, da K. Hakanan yana da kyakkyawan tushen manganese, alli, jan ƙarfe, potassium, magnesium, da bitamin na B da yawa ().

Hakanan wannan kayan lambu yana cike da antioxidants. Wadannan kwayoyi suna taimakawa wajen magance lalacewar sanadarin da mahaukatan da ake kira free radicals ke haifarwa kuma yana iya rage kasadar ka na yanayi kamar cututtukan zuciya, Alzheimer, da wasu nau'o'in cutar kansa (,).

Saboda abubuwan gina jiki na Kale, cin shi na iya bayar da fa'idodi da dama ga lafiya, gami da inganta lafiyar ido da zuciya da kuma kariya daga wasu nau'o'in cutar kansa (,,).

Cooking yana shafar ƙimar abinci mai gina jiki

Raw kale yana da ɗacin rai wanda za'a iya rage shi ta hanyar dafa shi.

Duk da haka, nazarin ya nuna cewa dafa shi na iya rage abubuwan da ke ciki na abubuwan gina jiki, gami da antioxidants, bitamin C, da ma'adanai da yawa (,).

Studyaya daga cikin binciken ya kimanta tasirin hanyoyin dafa abinci guda biyar akan maganin antioxidant da kayan abinci na Kale ().

Idan aka kwatanta da ɗanyen kale, duk hanyoyin dafa abinci sun haifar da raguwa mai yawa a cikin duka antioxidants da ma'adanai, gami da alli, potassium, baƙin ƙarfe, tutiya, da magnesium ().

Duk da yake ɗanyen ɗanye na iya yin alfahari da mafi yawan abubuwan gina jiki, binciken ya gano cewa tururi ya riƙe mafi yawan antioxidants da ma'adanai, idan aka kwatanta da sauran hanyoyin dafa abinci ().

A sakamakon haka, ga waɗanda suka fi son girkin dafaffen, tururin shi na ɗan gajeren lokaci na iya zama hanya mafi kyau don adana matakan abinci mai gina jiki.

Kale abinci ne mai cike da abinci mai gina jiki wanda yake cikin bitamin da yawa, da ma'adanai, da kuma antioxidants. Yayin dafa kale yana sanya shi ƙasa da ɗaci, hakanan yana rage antioxidant, bitamin C, da kuma ma'adinai.

Raw kale na iya zama babba cikin goitrin

Raw kale na iya zama mai gina jiki, amma yana iya cutar da aikin ka na thyroid.

Kale, tare da sauran kayan marmari na gicciye, suna dauke da adon goitrogens, waxanda suke da mahadi da ke iya yin katsalandan a aikin tayroid ().

Musamman, ɗanyen Kale ya ƙunshi nau'in goitrogen da ake kira goitrins.

Akwai wasu damuwa game da cin ɗanyen kale, saboda goitrins na iya rage karɓar iodine, wanda ke da mahimmanci don samar da hormones na thyroid ().

Wannan yana da matukar damuwa, kamar yadda hormones na thyroid ke taimakawa wajen daidaita tasirin ku. A sakamakon haka, matsalar rashin lafiyar ka na iya haifar da raguwar matakan kuzari, karin nauyi, fahimtar yanayin sanyi, da rashin daidaito cikin bugun zuciya ().

Reviewaya daga cikin nazarin abubuwan da ke tattare da goitrin a cikin kayan marmari mai gishiri an gano cewa yawan cin sama da nauyin kilogiram 2.2 (kilogiram 1) na kale na kowace rana na tsawon watanni yana da matukar illa ga aikin kaidin a cikin manya masu lafiya ()

Koyaya, bincike ya nuna cewa matsakaiciyar cin kayan marmari masu yawan goitrin, gami da kale, na iya zama mai aminci ga yawancin mutane.

Bugu da ƙari, nazarin dabba da na ɗan adam yana nuna cewa cin broccoli da tsiron Brussels ba shi da tasiri sosai game da matakan hormone na thyroid ko aiki, yana nuna cewa matsakaici mai yawa na iya zama mai aminci ga waɗanda ke da lamuran thyroid (,).

Bugu da ƙari, yawan cin ganyayyaki na giciye ana danganta shi ne da haɗarin cutar kansa na ƙwanƙwasa a cikin mata masu yawan shan iodine sosai,,.

Duk da haka, idan aka ba da cewa dafa kayan lambu yana kashe enzyme da ke da alhakin sakin goitrin, waɗanda ke da matsalar maganin kawancen ka na iya cin gajiyar dafa kalin kafin cin shi, da kuma tabbatar da isasshen iodine daga abinci kamar abincin teku da kiwo (,).

Raw kale ya ƙunshi goitrins, wanda zai iya rage matakan iodine kuma ya lalata aikin aikin karoid. Amma duk da haka, bincike ya nuna cewa matsakaiciyar abincin na Kale ba shi da wani tasirin gaske akan lafiyar ta thyroid.

Layin kasa

Kale shine ɗayan abinci mafi koshin lafiya a doron ƙasa saboda yawan ɗimbin bitamin, ma'adanai, da antioxidants.

Duk da kasancewa mai yawa a cikin goitrins, bincike ya nuna cewa matsakaicin shan ɗanyen Kale ba zai iya shafar lafiyar ka ba. Ari da, ɗanyen kale na iya zama mai gina jiki fiye da dafaffun iri.

Don rage haɗarin tasirin tasirinku daga goitrins yayin girbe duk fa'idodi mai gina jiki da Kale zai bayar, yi la'akari da haɗa duka ɗanye da dafaffun kale a cikin abincinku.