10 Nā Pōmaikaʻi Ola o Kale

Anter

• 1. ʻO Kale kekahi o nā meaʻai momona loa ma ka Honua
• 2. Hoʻouka ʻia ʻo Kale me nā Antioxidant ikaika e like me Quercetin a me Kaempferol
• 3. He kumu maikaʻi ʻoi loa o ka Vitamin C
• 4. Hiki iā Kale ke kōkua i ka Cholesterol haʻahaʻa, kahi e hōʻemi ai i ka pilikia o ka maʻi puʻuwai
• 5. ʻO Kale kekahi o nā kumu waiwai maikaʻi loa o ka Honua K
• 6. Nui aʻe nā mea hakakā me nā maʻi 'aʻai ma Kale
• 7. Nui loa ʻo Kale ma Beta-Carotene
• 8. ʻO Kale kahi kumu maikaʻi o nā minelala ʻaʻole loaʻa ka hapa nui o ka poʻe
• 9. ʻO Kale ke kiʻekiʻe ma Lutein a me Zeaxanthin, nā mea momona ikaika e pale i nā maka
• 10. Hiki iā Kale ke kōkua iā ʻoe e lilo i ka kaumaha
• Ka Laina Lalo

ʻO nā ʻōmaʻomaʻo olakino maikaʻi loa, ke aliʻi ka kale.

ʻO ia nō kekahi o nā meaʻai mea kanu olakino a momona hoʻi i ke ola.

Kau ʻia ʻo Kale me nā ʻano pono āpau āpau, kekahi o lākou he lāʻau lapaʻau ikaika.

Eia nā pono olakino 10 o kale i kākoʻo ʻia e ka ʻepekema.

1. ʻO Kale kekahi o nā meaʻai momona loa ma ka Honua

ʻO Kale kahi mea kanu a he lālā no ka ʻohana kāpeti.

ʻO ia kahi mea kanu kīʻaha e like me kāpī, broccoli, cauliflower, greens collard a me nā ʻōpuʻu ʻo Brussels.

Nui a hewahewa ke ʻano o ka kale. Hiki i nā lau ke ʻōmaʻomaʻo a poni paha, a he ʻano laumania a wili paha.

Kāhea ʻia ka ʻano kale i kā kale curly a i ʻole Scots kale, nona nā lau ʻōmaʻomaʻo a me ka lauwili a me kahi kumu paʻakikī, fibrous.

Kahi kīʻaha o ka kale maka (ma kahi o 67 gram a i ʻole 2.4 auneke) i loaʻa (1):

• Wikamina A: 206% o ka DV (mai beta-carotene)
• ʻO Vitamin K: 684% o ka DV
• ʻO Vitamin C: 134% o ka DV
• ʻO ka Vitamin B6: 9% o ka DV
• Manganese: 26% o ka DV
• Kalipuna: 9% o ka DV
• Keleawe: 10% o ka DV
• Pālima: 9% o ka DV
• Makanekiuma: 6% o ka DV
• Loaʻa iā ia he 3% a ʻoi aku paha o ka DV no ka wikamina B1 (thiamin), ka huaʻai B2 (riboflavin), ka huaʻai B3 (niacin), ka hao a me ka phosphorus

E hele mai ana kēia me ka huina nui o 33 calories, 6 gram o carbs (2 o lākou he fiber) a me 3 gram o ka protein.

Loaʻa i loko o Kale ka liʻiliʻi o ka momona, akā ʻo ka hapa nui o ka momona i loko o ia kahi omega-3 fatty acid i kapa ʻia ʻo alpha linolenic-acid.

Hāʻawi ʻia i kāna ʻike calorie haʻahaʻa haʻahaʻa, ʻo kale kekahi o nā meaʻai momona-ʻoi loa i ka ola. ʻO ka ʻai ʻana he kale kekahi ala maikaʻi loa e hoʻonui nui ai i ka ʻike momona o kāu papaʻai.

Nui loa ʻo Kale i nā mea momona a haʻahaʻa loa i nā calorie, e hoʻolilo ana iā ia i hoʻokahi o nā meaʻai momona a momona ma ka honua.

2. Hoʻouka ʻia ʻo Kale me nā Antioxidant ikaika e like me Quercetin a me Kaempferol

ʻO Kale, e like me nā greens lau ʻē aʻe, kiʻekiʻe loa i nā antioxidants.

Hoʻopili kēia i ka beta-carotene a me ka huaora C, a me nā flavonoids a me nā polyphenols ().

ʻO nā Antioxidant nā mea e kōkua i ke pale aku i ka hōʻino oxidative e nā radical manuahi i ke kino ().

Manaʻo ʻia ʻo ka hōʻino oxidative ma waena o nā alakaʻi o ka ʻelemakule a me nā maʻi he nui, e like me ka maʻi ʻaʻai (4).

Akā he nui nā mea ʻē aʻe i lilo i mau antioxidant kekahi mau hana koʻikoʻi ʻē aʻe.

Hoʻopili kēia i nā flavonoids quercetin a me kaempferol, i loaʻa i nā nui i kale ().

Ua aʻo maikaʻi ʻia kēia mau mea i nā paipu hoʻāʻo a me nā holoholona.

Loaʻa iā lākou ka pale-puʻuwai ikaika, hoʻohaʻahaʻa i ke kaomi koko, anti-inflammatory, anti-viral, anti-depressant a me anti-cancer effects, e inoa i kekahi (,,).

ʻIke ʻia nā antioxidant ikaika he nui i ka kale, e like me ka quercetin a me kaempferol, i loaʻa nā hopena maikaʻi i ke olakino.

3. He kumu maikaʻi ʻoi loa o ka Vitamin C

ʻO ka Vitamin C kahi mea nui i hiki ke hoʻoheheʻe ʻia i ka wai e lawelawe i nā hana nui i nā kino o ke kino.

ʻO kahi laʻana, pono ia no ka synthesi o collagen, ka protein protein ʻano nui i loko o ke kino.

ʻOi aku ka kiʻekiʻe o Kale i ka wikamina C ma mua o ka nui o nā mea kanu ʻē aʻe, i loaʻa ma kahi o 4.5 mau manawa e like me ka milo (9).

ʻO ka ʻoiaʻiʻo, ʻo kale kekahi o nā kumuwaiwai maikaʻi loa o ka honua C. ʻO ke kīʻaha o ka kale maka i ʻoi aku ka nui o ka wikamina C ma mua o kahi ʻalani (10) holoʻokoʻa.

Nui loa ʻo Kale i ka wikamina C, kahi antioxidant i nui nā kuleana nui i ke kino. Loaʻa i kahi kīʻaha o ka kale maka i ʻoi aku ka nui o ka wikamina C ma mua o ka ʻalani.

4. Hiki iā Kale ke kōkua i ka Cholesterol haʻahaʻa, kahi e hōʻemi ai i ka pilikia o ka maʻi puʻuwai

He nui nā hana nui a Cholesterol i ke kino.

ʻO kahi laʻana, hoʻohana ʻia ia e hana i nā waikawa bile, ʻo ia nā mea e kōkua i ke kino e ʻeli i nā momona.

Hoʻololi ke akepaʻa i ka cholesterol i mau waikawa bile, a laila hoʻokuʻu ʻia i loko o ka ʻōnaehana digestive ke ʻai ʻoe i ka pā momona.

Ke lawe ʻia nā momona āpau a lawelawe nā kumu bile i kā lākou kumu, hoʻopili hou ʻia lākou i ke kahe o ke koko a hoʻohana hou.

Hiki i nā mea i kapa ʻia ʻo nā bile acid sequestrants ke hoʻopaʻa i nā waikawa bile i loko o ka ʻōnaehana digestive a pale iā lākou mai ka hoʻopili hou ʻia ʻana. Hoʻoemi kēia i ka nui o ka cholesterol i ke kino.

Aia i loko o Kale nā ​​mea hoʻokae acid bile, hiki ke hoʻohaʻahaʻa i nā kiʻekiʻe kolesterol. Hiki paha i kēia ke hōʻemi i ka makaʻu o ka maʻi puʻuwai ma mua o ka manawa (11).

Ua ʻike ʻia kahi noiʻi ʻana i ka inu ʻana i ka wai kale i kēlā me kēia lā no 12 mau pule i hoʻonui i ka HDL (ka "maikaʻi") kolesterol e 27% a hoʻohaʻahaʻa ʻia nā pae o ka LDL e 10%, ʻoiai e hoʻomaikaʻi ana i ke kūlana antioxidant (12).

Wahi a kekahi noiʻi, hoʻonui nui ka mahuahi kale i ka hopena paʻa paʻa o ka bile acid. ʻO kale kale ʻo 43% ka ikaika e like me cholestyramine, kahi lāʻau hoʻohaʻahaʻa kolesterol e holo i kahi ala like (13).

Aia i loko o Kale nā ​​mea e hoʻopaʻa ai i nā waikawa a hoʻohaʻahaʻa i nā pae kolesterol i ke kino. ʻO ka kale mahuahi he mea kūpono.

5. ʻO Kale kekahi o nā kumu waiwai maikaʻi loa o ka Honua K

ʻO ka Vitamin K kahi mea waiwai nui.

He mea koʻikoʻi loa ia no ke kāpili ʻana o ke koko, a hana kēia i ka "hoʻoulu ʻana" i kekahi mau protein a hāʻawi iā lākou i ka hiki ke hoʻopaʻa i ka calcium.

ʻO ka lāʻau anticoagulant kaulana ʻo Warfarin ke hana maoli nei ma ke kāpae ʻana i ka hana o kēia wikamina.

ʻO Kale kekahi o nā kumuwaiwai K maikaʻi loa o ka honua, me kahi kīʻaha maka hoʻokahi e ʻaneʻane 7 mau manawa i ʻōlelo ʻia i kēlā me kēia lā

ʻO ke ʻano o ka huaʻai K i kale ʻo K1, ʻokoʻa ia ma mua o ka lāʻau K2. Loaʻa ʻo K2 i nā meaʻai soya hū a me kekahi huahana holoholona. Kōkua ia i ka pale ʻana i ka maʻi puʻuwai a me ka osteoporosis (14).

ʻO ka Vitamin K kahi mea waiwai nui e pili ana i ka hoʻopili ʻana i ke koko. Aia i loko o hoʻokahi kīʻaha o ka kale nā ​​7 manawa o ka RDA no ka lāʻau K.

6. Nui aʻe nā mea hakakā me nā maʻi 'aʻai ma Kale

ʻO ka maʻi ʻaʻai ka maʻi weliweli i hōʻike ʻia e ka ulu ulu ʻole o nā hunaola.

Hāpai maoli ʻia ʻo Kale me nā pūhui i manaʻo ʻia he hopena palekana e kūʻē i ka maʻi ʻaʻai.

ʻO kekahi o kēia sulforaphane, kahi mea i hōʻike ʻia e kōkua i ke kaua ʻana i ke ʻano o ka maʻi ʻaʻai ma ka pae mole (15,, 18).

Loaʻa iā ia kahi indole-3-carbinol, kekahi mea i manaʻo ʻia e kōkua i ka pale ʻana i ka maʻi ʻaʻai ().

Ua hōʻike ʻia nā noiʻi e hiki i nā mea kanu kolose (me kale) ke hoʻohaʻahaʻa nui i ka makaʻu o kekahi mau maʻi ʻaʻai, ʻoiai ua hōʻike ʻia nā hōʻike i loko o nā kānaka (,).

Aia i loko o Kale nā ​​mea i hōʻike ʻia e kōkua i ke kaua ʻana i ka maʻi ʻaʻai i loko o ka paipu paipu a me nā noiʻi holoholona, ​​akā ua hui like ʻia nā hōʻike a ke kanaka.

7. Nui loa ʻo Kale ma Beta-Carotene

Ua ʻōlelo pinepine ʻia ʻo Kale he kiʻekiʻe i ka wikamina A, akā ʻaʻole pololei kēia.

He kiʻekiʻe maoli ia i ka beta-carotene, kahi antioxidant i hiki i ke kino huli i loko wikamina A ().

No kēia kumu, hiki i ke kale ke ala pono e hoʻonui i nā pae o kou kino o kēia wikamina nui ().

Kiʻekiʻe loa ʻo Kale i ka beta-carotene, kahi antioxidant i hiki i ke kino ke lilo i huaora A.

8. ʻO Kale kahi kumu maikaʻi o nā minelala ʻaʻole loaʻa ka hapa nui o ka poʻe

Kiʻekiʻena ʻo Kale i nā minelala, a hapa ʻole ka hapa nui o ka poʻe.

He kumuwaiwai hoʻokumu maikaʻi ia o ka kalipuna, kahi mea momona he mea nui nui ia no ka olakino iwi a he hana nui i nā ʻano paʻalima like ʻole.

He kumuwaiwai kūpono hoʻi ia o ka makanekiuma, he mineral koʻikoʻi koʻikoʻi a ka lawa ʻole o ka hapanui o nā poʻe. Hiki i ka ʻai ʻana o ka magnesium ke pale aku i ka maʻi diabetes type 2 a me nā maʻi puʻuwai (24).

Aia i loko o Kale kahi wahi o ka potasiuma, kahi mineral e kōkua ai i ka mālama ʻana i nā gradients uila i nā pūnaewele o ke kino. Ua hoʻopili ʻia ka lawa ʻana o ka potassium i ka hoʻemi ʻia o ke koko a me ka haʻahaʻa o ka maʻi puʻuwai ().

ʻO kahi keu i loaʻa i ka kale ma luna o nā lau lau lau e like me ka milo ka haʻahaʻa o ka oxalate, kahi mea i loaʻa i kekahi mau mea kanu i hiki ke pale i nā minelala mai ke komo ʻana (26).

ʻIke ʻia nā minerala nui he nui i ka kale, kekahi o lākou e nele maʻamau i ka papaʻai o kēia manawa. Hoʻopili kēia i ka calcium, potassium a me ka magnesium.

9. ʻO Kale ke kiʻekiʻe ma Lutein a me Zeaxanthin, nā mea momona ikaika e pale i nā maka

ʻO kekahi o nā hopena maʻamau o ka ʻelemakule ʻo ia ka maka o ka maka.

ʻO ka mea pōmaikaʻi, nui nā meaola i ka papaʻai hiki ke kōkua i ka pale ʻana i kēia mai ka hanana ʻana.

ʻO nā mea nui ʻelua he lutein a me zeaxanthin, carotenoid antioxidants i loaʻa i ka nui o ka kale a me kekahi mau meaʻai.

Ua hōʻike he nui nā noiʻi i ka poʻe e ʻai lawa ka lutein a me ka zeaxanthin i kahi haʻahaʻa haʻahaʻa o ka macular degeneration a me nā cataract, ʻelua mau maʻi maka maʻamau (,).

Nui ʻo Kale i ka lutein a me ka zeaxanthin, nā meaola i hoʻopili ʻia i ka hoʻoliʻiliʻi loa o ka macular degeneration a me nā cataract.

10. Hiki iā Kale ke kōkua iā ʻoe e lilo i ka kaumaha

Nui nā waiwai o Kale e lilo ai ia i mea ʻai aloha hoʻemi kaumaha.

He haʻahaʻa loa ia i nā calories akā hāʻawi mau i kahi nui nui e pono e kōkua iā ʻoe e piha.

Ma muli o ka haʻahaʻa o ka calorie a me ka kiʻekiʻe o ka wai, he haʻahaʻa haʻahaʻa ka momona. ʻO ka ʻai ʻana i nā meaʻai me ka nui o ka ikehu i hōʻike ʻia e kōkua i ka pohō kaumaha i nā noi he nui (,).

Kale pū kekahi i nā protein a me nā olonā liʻiliʻi. ʻO kēia mau mea waiwai nui ʻelua e pili ana i ka lilo ʻana o ka paona.

ʻOiai ʻaʻohe aʻo e hoʻāʻo pololei i nā hopena o kale i ka pohō o ke kaupaona, he mea kūpono ia he mea kōkua pono paha ia i ka papa hana hoʻohaʻahaʻa kaumaha.

Ma ke ʻano he nutrient-dense, low-calorie ʻai, hana ʻo kale i mea hoʻohui maikaʻi loa i ka papa hana hōʻemi kaumaha.

Ka Laina Lalo

ʻO ka mea pōmaikaʻi, maʻalahi ka hoʻohui ʻana i ka kale i kāu papaʻai. Hiki iā ʻoe ke hoʻohui wale i kāu mau saladi a hoʻohana paha ia i nā meaʻai.

ʻO kahi meaʻai māmā kaulana nā kale chips, kahi e ninini ai i kahi aila ʻoliva puʻupaʻa a i ʻole aila avocado ma luna o kou kale, e hoʻohui i kahi paʻakai a hoʻomoʻa i loko o ka umu a maloʻo.

ʻIno loa ia a hana i kahi meaʻai momona a maikaʻi loa.

Hoʻohui pū kekahi mau kānaka he nui i kā lākou mea leʻaleʻa i mea e hoʻonui ai i ka waiwai o ka meaʻai.

I ka hopena o ka lā, ʻo ka kale kekahi o nā meaʻai olakino a momona loa o ka honua.

Inā makemake ʻoe e hoʻonui nui i ka nui o nā meaʻai āu e lawe ai, e noʻonoʻo e hoʻouka i ka kale.