Mafi Yawan Nau'in Kale da Yadda Ake Dafawa Tare Da Su

Wadatacce

• Karkace Kale
• Ja (ko Red Rasha) Kale
• Lacinato (ko Tuscan ko Dinosaur) Kale
• Kale Redbor
• Baby Kale
• Bita don

Kale na iya zama kayan lambu mafi zafi tunda, da kyau, har abada. Ko kuna yaba membobin "Ku Kasance Masu Kwanciyar Hankali da Kale" a duk faɗin intanet ko almara Beyonce KALE sweatshirt, abu ɗaya tabbatacce ne: Wannan koren koren yanzu alama ce ta al'adu.

Amma idan za ku yi wasan t-shirt mai ban dariya "Kada ku yi min vibe", dole ne ku sami bayanan ku kai tsaye-gami da cewa akwai nau'ikan kalan da yawa. Ee, da gaske. (Ga wasu abubuwan ban mamaki da ƙila ba ku sani ba game da Kale.)

Yayinda duk kalan ke cike da bitamin da ma'adanai (kamar bitamin K da baƙin ƙarfe), sanin nau'ikan kalanku na iya sa ƙara wannan kayan lambu a cikin abincin ku har ma da sauƙi. Anan, nau'ikan kalan da aka fi sani da yadda za su iya inganta rayuwar ku.

Karkace Kale

Mafi kyau ga: Chips da dafa abinci na gaba ɗaya

Curly kale shine mafi na kowa-wataƙila kun gan shi azaman ado akan farantin ku a gidan abinci, a cikin salati, da sautéed. Amma ko da #na asali ne, curly kale har yanzu ya cancanci ganewa.

"Wannan Kale, kamar yadda mafi yawan Kale, yana da yawa a cikin potassium, bitamin B6, da sauran antioxidants da yawa, yana da ɗanɗano mai ɗanɗano, kuma yana ɗan ɗaci/ɗaci," in ji mai cin abinci mai rijista Mariana Daniela Torchia, Ph.D. Kamar sauran kales, yana da yawa a cikin bitamin K, C, da B da fiber da antioxidants. (Har ma yana da ƙarin bitamin C fiye da lemu!)

Nau'in kale ne na yau da kullun da kuke samu a cikin kantin kayan miya, kunshe a cikin jaka ko kwalaye ko a bunches a cikin sabon kayan samarwa. Yana da koren duhu tare da gefuna masu lanƙwasa akan kowane ganye kuma yana da tushe mai ƙarfi (wanda galibi kuna son cirewa kafin dafa abinci ko cin abinci). Tunda yana da ɗan tauri fiye da sauran kales, za ku buƙaci tausa shi da wasu citrus ko kayan acidic don karya shi idan kuna cin abinci a danye, kamar a cikin salatin.

Saboda irin wannan kalan ba shi da ƙanƙanta fiye da sauran kalan kuma saboda ƙagaggun gefuna suna da ƙarfi a cikin tanda, za ku iya yin wasu manyan kukis na Kale tare da wannan nau'in, in ji ta. (Gwada wannan sauƙin girke -girke na kwakwalwan kwamfuta idan ba ku riga ba.)

Ja (ko Red Rasha) Kale

Mafi kyau ga: Smoothies da salads

Red Kale ko ja na Rasha yana da ɗanɗano mai kama da curly kale-amma kun yi hasashe! Ganyen sun fi na curly kale (kama da ganyen arugula) kuma yana iya zama kore ko launin toka-koren launi. Sau da yawa ana ɗaukar ja Kale mafi zaki, wanda ya sa ya zama cikakke don cin danye.

Yi amfani da shi a cikin juices, smoothies, da salads-kawai tausa kuma tausasa ganye da hannuwanku don karya zaren da kuma sauƙaƙa don narkewa, in ji Torchia. Hakanan, yanke katako mai kauri, tunda suna da taushi da ɗaci, in ji ta. (Ko da yake yana da cikakkiyar lafiya don cin abinci, idan kuna so; kawai a yanka shi cikin ƙananan guda kuma a dafa.)

Lacinato (ko Tuscan ko Dinosaur) Kale

Mafi kyau ga: Salatin da dafa abinci

Wannan kalan yana da duhu sosai a launi, ɗan ɗanɗano a cikin rubutu da bayyanar, kuma yana da ƙanƙara (amma ba curls). Ta ce, "Ganyen girki da danye don salati, amma yana da siraran ganye don haka yana da sauƙin ci fiye da sauran nau'ikan kale, waɗanda suka fi ƙarfi," in ji ta. Zai fi ɗanɗano ɗanɗano da daɗi fiye da sauran kalan.

Don ci shi, cire mai tushe da kuma tausa ganye (wannan koyaushe kyakkyawan ra'ayi ne saboda yana fara aikin rushe fiber), in ji ta. "Don salatin, gwada yanke shi cikin bakin ciki kuma ƙara mai da aka fi so tare da barkono barkono da tafarnuwa," in ji ta. ZABI: Ƙara ɗan ƙaramin balsamic vinegar, tunda acid na vinegar yana taimakawa taushi ganyen kabeji, in ji ta. (Don cikakken girke -girke, gwada wannan salatin kabeji tare da suturar turmeric.)

Yana da ɗanɗano kamar tannin, amma yana raguwa sau ɗaya dahuwa-don haka idan ya tabbata yana da ƙarfi a cikin salatin, zaku iya dafa shi don ɗanɗano mai daɗi da taushi, in ji ta.

Kale Redbor

Mafi kyau ga: Miya ko sautéing

Redbor kale shine mai yin bayani: Yana da zurfin launin shunayya da ganyen shuɗi. Amma ba noshing on raw redbor kale, sai dai idan kana son ciwon ciki. "Kuna so ku dafa wannan tunda yana da yawa kuma yana buƙatar a tausasa shi a cikin miya ko a dafa shi a cikin miya don ɗanɗano," in ji ta.

Kawai jefa shi a cikin miya (kamar wannan miyar kale detox) kuma ku tafasa don taushi, ko kuma ku ɗanɗani ɗanɗano mai sauri: Ƙara cokali 2 na man zaitun, cokali biyu na apple cider vinegar, teaspoon teaspoon na gishiri, da tausa ganye har sai sun dan yi laushi. Ki zuba barkono da garin tafarnuwa kadan dan dandano, sai ki soya, kin gama.

Har ila yau, wannan kale yana ƙunshe da wani maganin antioxidant da ake kira alpha-lipoic acid (ALA), wanda zai iya taimakawa rage sukarin jini a cikin masu ciwon sukari, da haɓaka lafiyar zuciya, in ji Torchia. Kyauta: Hakanan yana yin babban topper don pizzas da burodi, tunda launinsa ya sa ya zama kyakkyawan kayan ado na Instagram. (Hakanan duba: Me yasa yakamata ku ci abinci mai launi)

Baby Kale

Mafi kyau ga: Salads ko smoothies

Baby kale yana ɗaya daga cikin mafi sauƙin kales da za a samu a kantin sayar da (yawanci a cikin akwatunan da aka riga aka shirya ko jakunkuna, kusa da ganyayen salatin) kuma kuma, ana iya cewa, mafi sauƙin amfani. Ya yi kama da curly kale dangane da bayyanar da ɗanɗano, amma ganyayyakinsa sun yi ƙanƙanta da sirara a cikin rubutu-don haka ba za ku buƙaci shafa shi kamar yadda za ku yi da curly kale ba, in ji Torchia.

Saboda baby Kale yana da taushi sosai, yana da kyau don cin danye. Kuna iya amfani da shi don ƙoshin lafiya da salati ko azaman ado. Idan kuka zaɓi dafa shi, baya buƙatar kusan lokaci kamar sauran kales-kuma kuna iya son sake duba dafa shi kwata-kwata, tunda zai yi ƙasa, kamar sauran ganyen jariri. (Ka yi la'akari da ƙara jaririn jariri zuwa ɗayan waɗannan girke -girke masu ƙoshin lafiya 10 ko wannan kale da gin cocktail maimakon.)

Bita don