ʻO nā ʻano meaʻai olakino - kale

Anter

• Kopa Mea ʻai moa me Kale

ʻO Kale kahi lau lau, ʻōmaʻomaʻo ʻōmaʻomaʻo (i kekahi manawa me ka poni). Piha ia i nā huaora a me nā mea ʻono. ʻO Kale kahi ʻohana like me broccoli, greens collard, cabbage, a me cauliflower. Hoʻopiha kēia mau mea ʻai āpau i nā wikamina a me nā minelala.

Ua lilo ʻo Kale i mea makemake nui ʻia e like me kekahi o nā mea kanu ʻōmaʻomaʻo olakino a ʻono hoʻi i hiki iā ʻoe ke ʻai. Hiki ke ʻoluʻolu i kona ʻono puʻuwai ma nā ʻano like ʻole.

No ke aha e maikaʻi ai ʻoe

Piha ʻo Kale i nā huaora a me nā minelala, me:

• Wikamina A
• ʻO Wikamina C
• ʻO Wikamina K

Inā ʻoe e lawe i ka lāʻau hoʻoliʻiliʻi koko (e like me ka lāʻau anticoagulant a i ʻole antiplatelet), pono paha ʻoe e kaohi i nā meaʻai vitamin K. Hiki i ka Vitamin K ke hoʻololi i ka holo ʻana o kēia mau lāʻau.

Nui ka waiwai o Kale, calcium, potassium, a loaʻa iā ia kahi nui o ka fiber e kōkua i ka mālama mau ʻana o kou ʻōpū. Aia ʻo Kale i nā antioxidant e kōkua i ka pale ʻana i ka hōʻino ʻana o ka cell a kōkua pū paha ia i ka pale ʻana i ka maʻi ʻaʻai.

Hiki iā ʻoe ke hilinaʻi i ka kale a me nā meaʻai e kōkua i ke olakino o kou mau maka, ʻōnaehana pale, a me ka puʻuwai.

Ke hoʻopiha nei a hoʻohaʻahaʻa ʻo Kale i nā calorie. No laila ʻo ka ʻai ʻana hiki ke kōkua iā ʻoe e mālama i ke kaupaona olakino. ʻElua mau kīʻaha (500 milliliter, mL) o ka kale maka ma kahi o 1 gram (g) kēlā me kēia fiber a me nā protein no 16 wale nō calories.

KE ANO O KA HĀʻAIKAʻI

Hiki ke hoʻomākaukau ʻo Kale i nā ala maʻalahi.

• ʻAi maka. Akā e nānā pono e holoi iā ia ma mua. E hoʻomoʻi i kahi wai wai lemon a i ʻole ka lole ʻana, a malia paha nā mea kanu ʻē aʻe e hana i kahi salakeke. E ʻānai i ka wai lemon a i ʻole ka ʻaʻahu ʻana i loko o nā lau a laila e ʻae iā lākou e mae iki ma mua o ka lawelawe ʻana.
• Hoʻohui iā ia i kahi smoothie. Haehae i kahi lima, holoi iā ia, a hoʻohui i kāu smoothie hou o nā hua, nā mea kanu, a me ka yogurt.
• E hoʻohui iā ia i nā soups, e hoʻāla i nā ʻala, a i ʻole nā ​​ipu pasta. Hiki iā ʻoe ke hoʻohui i kahi pūpū ma kahi o ka ʻai kuke.
• Hū i ka wai. E hoʻomoʻi i kahi paʻakai a me ka pepa, a i ʻole nā ​​mea ʻono ʻē aʻe e like me nā pepelu ʻulaʻula.
• Mālama iā ia ma luna o ke kapuahi me ke kālika a me ka aila ʻoliva. E hoʻomoʻi i ka moa, nā hua, a me nā pīni no ka pāʻina nui.
• Hoʻomoʻa ia i ka umu no nā ʻāpana kale momona. E kīloi hou i kahi mau kapa kale holoi a maloʻo hoʻi me ka aila ʻoliva, ka paʻakai, a me ka pepa e hoʻohana ana i kou mau lima. Hoʻonohonoho i nā papa hoʻokahi ma ka ipu hao. Hoʻomoʻa i ka umu ma 275 ° F (135 ° C) ma kahi o 20 mau minuke a ʻoi paha a hiki i ka crisp, akā ʻaʻole ʻeleʻele.

ʻO ka pinepine, lawe nā keiki i nā lau ʻai maka ma mua o ka kuke. No laila e hoʻāʻo i ka kale maka. Hiki ke hoʻohui i ka kale i nā mea ʻono ke kōkua iā ʻoe e ʻai i nā keiki i kā lākou mea kanu.

KAHI E IKE AI O KALE

Loaʻa ʻo Kale i ka ʻāpana hua o ka hale kūʻai i kēlā me kēia makahiki. E ʻike ʻoe iā ia ma kahi kokoke i ka broccoli a me nā mea kanu ʻōmaʻomaʻo ʻeleʻele ʻē aʻe. Hiki mai paha i loko o nā pūpū o nā lau ʻoʻoleʻa lōʻihi, lau pēpē, a ʻōpuʻu paha. Hiki ke pālahalaha a lauwili paha nā lau. Hōʻalo i ka kale e mae a melemele ana paha. E noho hou ʻo Kale i loko o ka pahu hau no 5 a 7 mau lā.

HOʻOLOHE

Nui nā ʻano ʻono hiki ke hana me ka kale. Eia kahi e hoʻāʻo ai.

Kopa Mea ʻai moa me Kale

Nā Pono

• ʻElua puna (10 mL) aila mea kanu
• Kāpena hapa (120 mL) ʻaka (ʻokiʻoki)
• Kāloti hapa (ʻokiʻoki)
• Hoʻokahi teaspoon (5 mL) thyme (lepo)
• ʻElua mau kālika kālika (minced)
• ʻElua kīʻaha (480 mL) wai a moa moa paha
• ʻEkolu hapahā kīʻaha (180 mL) ʻōmato (diced)
• Hoʻokahi kīʻaha (240 mL) moa; kuke, ʻili, a me cubed
• Kaha kīʻaha (120 mL) laiki a keʻokeʻo paha (kuke ʻia)
• Hoʻokahi kīʻaha (240 mL) kale (ʻokiʻoki)

Nā ʻōlelo aʻo

1. Hoʻomaʻamaʻa i ka ʻaila i loko o ka ipu kō. Hoʻohui i ka ʻakaʻakai a me ka kāloti Kālua a palupalu nā mea kanu - ma kahi o 5 a 8 mau minuke.
2. Hoʻohui i kāu lau a me kālika. Mālama i hoʻokahi minuke hou.
3. Hoʻohui i ka wai a i ʻole ka pala, nā ʻōmato, ka laiki i kuke ʻia, ka moa a me ka kale.
4. Simmer no 5 a 10 mau minuke hou aʻe.

Puna: Nutr.gov

ʻO nā ʻano meaʻai olakino - borecole; Nā meaʻai māmā - kale; Kaumaha kaumaha - kale; Papaʻai olakino - kale; Wellness - kale

ʻO Marchand LR, Stewart JA. Maʻi ʻaʻai umauma. I: Rakel D, ed. Laau Lapaʻau Hoʻohui. ʻEhā ed. Piladelapia, PA: Elsevier; 2018: chap 78.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.

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