Hiki iā ʻoe ke ʻai i ke Kale maka, a pono ʻoe?

Anter

• Mea momona loa
• Hoʻopili ke kuke ʻana i ka waiwai meaʻai
• Hiki ke kiʻekiʻe ka kale raw i ka goitrin
• Ke laina lalo

Kāhea pinepine ʻia ma ke ʻano he superfood, ʻo kale kekahi o nā meaʻai olakino a momona hoʻi hiki iā ʻoe ke ʻai.

Hele mai kēia ʻōmaʻomaʻo lau i nā ʻano kala, nā kinona, a me nā ʻano. ʻAi pinepine ʻia ia i nā salakeke a me nā leʻaleʻa akā hiki ke ʻoluʻolu i ka mahu, hoʻomoʻa ʻia, hoʻolapalapa ʻia, a hoʻomoʻa ʻia paha.

Me nā broccoli a me nā pua a Brussels, ʻo kale ka mea kanu kolio e hāʻawi ana i kahi keu o nā pono olakino hiki ke loaʻa.

Eia nō naʻe, loaʻa i kekahi kale maka kahi pūhui i kapa ʻia ʻo goitrin, hiki ke hoʻopili i ka hana thyroid.

Nānā kēia ʻatikala inā palekana ka ʻai maka kale.

Mea momona loa

ʻO Kale kahi meaʻai momona-momona, no ka mea haʻahaʻa ia i nā calorie a kiʻekiʻe i nā nui o nā wikamina, nā minelala, a me nā antioxidant.

ʻO kahi laʻana, ʻo 1 kīʻaha (21 gram) o ka kale maka he 7 wale nō calories i loaʻa akā he kumu maikaʻi loa ia o nā huaora A, C, a me K. He kumu maikaʻi nō ia o ka manganese, calcium, keleawe, potassium, magnesium, a me kekahi mau huaora B. ().

Hoʻopiha pū ʻia kēia mea kanu me nā antioxidants. Kōkua kēia mau molekiola i ka hōʻino ʻana i nā oxidative i hoʻokumu ʻia e nā hui i kapa ʻia he radicals free a hoʻemi paha i kou pilikia o nā ʻano e like me ka maʻi puʻuwai, Alzheimer, a me kekahi ʻano o ka maʻi ʻaʻai (,).

Ma muli o ka haku ʻana o kale o ka kale, ʻo ka ʻai ʻana e hāʻawi paha i nā pono olakino, e like me ka paipai ʻana i ka olakino o ka maka a me ka puʻuwai a me ka pale ʻana i kekahi ʻano o ka maʻi ʻaʻai.

Hoʻopili ke kuke ʻana i ka waiwai meaʻai

He ʻawaʻawa kā kā kale maka i hiki ke hoʻēmi ʻia e ke kuke ʻana iā ia.

Eia nō naʻe, ua hōʻike ʻia nā noiʻi ʻana e hoʻomoʻa ana ia mea i mea e hōʻemi ai i ka ʻike o nā meaʻai, e like me nā antioxidant, wikamina C, a me kekahi mau minelala (,).

Ua loiloi kekahi hoʻokahi i nā hopena o nā hana kuke ʻelima ma ka antioxidant a me ka hoʻohui waiwai o kale ().

Hoʻohālikelike ʻia me kale kale, nā hopena hana kuke āpau i hopena i ka hōʻemi nui ʻana o ka nui o nā antioxidant a me nā minelala, e like me ka calcium, potassium, hao, zinc, a me ka magnesium ().

ʻOiai ke kaena nei ka kale maka i ka mea momona momona kiʻekiʻe, ua ʻike ʻia ka hoʻopaʻa ʻana i ka mahu ʻana i ka nui o nā antioxidants a me nā minelala, ke hoʻohālikelike ʻia me nā ʻano kuke ʻē aʻe ().

A ʻo kahi hopena, no ka poʻe makemake i ka kale kuke, ʻo ka mahu ʻana ia no kahi manawa pōkole ʻo ia paha ke ala maikaʻi loa e mālama ai i nā pae momona.

ʻO Kale kahi meaʻai momona-momona i kiʻekiʻe i nā wikamina, nā minelala, a me nā antioxidants. ʻOiai ʻo ka kuke ʻana i ka kale e hoʻoliʻiliʻi ia i ka awaawa, hoʻoliʻiliʻi nui ia i kāna antioxidant, wikamina C, a me nā mea mineral.

Hiki ke kiʻekiʻe ka kale raw i ka goitrin

ʻOi aku ka momona o ka kale raw, akā e hoʻopōʻino paha ia i kāu hana thyroid.

ʻO Kale, me nā mea kanu kīʻaha ʻē aʻe, he nui nā goitrogens, nā mea hoʻohui e hiki ke hoʻopilikia i ka hana thyroid ().

Kūpono, loaʻa i kekahi kale maka kahi ʻano o ka goitrogen i kapa ʻia ʻo goitrins.

Aia kekahi mau hopohopo e pili ana i ka ʻai ʻana i ka kale maka, ʻoiai hiki i nā goitrins ke hōʻemi i ka lawe ʻana o iodine, a he mea nui ia no ka hana ʻana i nā hormone thyroid ().

He mea hopohopo kēia, ʻoiai e kōkua nā hormones thyroid i ka hoʻoponopono ʻana i kāu metabolism. A ʻo kahi hopena, hiki i ka hana ʻana o ka thyroid ke alakaʻi i ka hoʻemi ʻana i nā pae ikehu, ka loaʻa ʻana o ke kaumaha, ka ʻike i ke anuanu, a me nā mea kūpono ʻole i ka helu o ka puʻuwai ().

Hoʻokahi loiloi o nā goitrin concentrations i nā mea kanu kolio i loaʻa i ka nui o ka lawe ʻana o 2.2 paona (1 kg) o ka kale i kēlā me kēia lā no nā mahina he nui i hoʻopilikia ʻia i ka hana thyroid i nā mākua olakino ʻē aʻe.

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi ʻana i kahi lawe kaulike o nā mea kanu momona a goitrin, me ke kale, palekana paha ia no ka hapa nui o nā kānaka.

Hoʻohui hou, hōʻike nā holoholona a me nā kānaka i ka ʻai ʻana i ka broccoli a me Brussels sprouts ʻaʻole pili nui i ka pae o ka hormone thyroid a i ʻole ka hana ʻana, e ʻōlelo ana he palekana paha nā kālā kaulike no ka poʻe me nā pilikia thyroid (,).

Eia kekahi, ua hoʻopili wale ʻia ka lawe mau ʻana o nā mea kanu kolio me ka māhuahua o ka maʻi thyroid i nā wahine me ka ʻai iodine haʻahaʻa loa (,).

Eia nō naʻe, hāʻawi ʻia i ke kuke ʻana i nā mea kanu ke hoʻopau i ka enzyme kuleana no ka hoʻokuʻu ʻana i ka goitrin, hiki i nā mea me nā pilikia thyroid ke pōmaikaʻi mai ke kuke ʻana i ka kale ma mua o ka ʻai ʻana, a me ka hōʻoia ʻana i ka lawe ʻana o ka iodine mai nā meaʻai e like me ka iʻa iʻa a me ka waiū (,).

Loaʻa ka kale kale i nā goitrins, hiki ke hoʻohaʻahaʻa i nā pae iodine a hōʻino i ka hana thyroid. Eia naʻe, hōʻike ʻia kahi noiʻi ʻaʻole hiki ke loaʻa nā hopena koʻikoʻi i ka olakino thyroid.

Ke laina lalo

ʻO Kale kekahi o nā meaʻai olakino loa ma ka honua ma muli o ka nui o nā vitamina, nā minelala, a me nā antioxidant.

ʻOiai ke kiʻekiʻe o nā goitrins, hōʻike ka noiʻi ʻaʻole hiki ke hoʻopili i kāu olakino olakino i ka lawe kūpono ʻana o ka kale maka. Hoʻohui, ʻoi aku ka momona o ka kale maka ma mua o nā ʻano kuke.

I mea e hōʻemi ai i kāu hopena o ka hopena o ka hopena mai nā goitrins ʻoiai e ʻohi ana i nā pono kūpono a pau a kale e hāʻawi ai, e noʻonoʻo e hoʻopili i nā kale a me nā moa i kuke ʻia i kāu papaʻai.