Mekhoa ea phepo e nepahetseng - khale

Litaba

• Sopho ea Meroho ea Khoho le Kale

Kale ke meroho e tala, e botala bo lefifi (ka linako tse ling e na le pherese). E tletse limatlafatsi le tatso. Kale ke ea lelapa le le leng le kang broccoli, meroho ea collard, k'habeche le cauliflower. Meroho ena kaofela e tletse livithamini le liminerale.

Kale e se e tsebahala e le e 'ngoe ea meroho e metala ka ho fetisisa e phetseng hantle le e monate ho feta eo o ka e jang. Tatso ea eona e monate e ka natefeloa ka litsela tse ngata.

KE HOBANE'NG HA E LE MOLEMO HO LONA

Kale e tletse livithamini le liminerale, ho kenyelletsa:

• Vithamine A
• Vithamine C
• Vithamine K

Haeba u noa moriana o fokotsang mali (joalo ka li-anticoagulant kapa antiplatelet drug), o kanna oa hloka ho fokotsa lijo tsa vithamine K. Vithamine K e ka ama tsela eo meriana ena e sebetsang ka eona.

Kale e na le calcium, potasiamo e ngata, 'me e na le fiber e ngata ho thusa ho boloka mantle a hao a lula a le teng. Kale e na le li-antioxidants tse thusang ho thibela tšenyo ea lisele hape e ka thusa ho itšireletsa khahlanong le mofetše.

U ka ts'epa khale le limatlafatsi tsa eona ho thusa ho tšehetsa bophelo ba mahlo a hau, sesole sa 'mele le pelo.

Kale e tlatsa li-calories tse fokolang. Kahoo ho e ja ho ka u thusa ho boloka boima ba 'mele bo phetse hantle. Likopi tse peli (500 milliliters, mL) tsa khale e tala li na le gram e le 'ngoe (g) e' ngoe le e 'ngoe ea fiber le protheine ea likhalori tse 16 feela.

KAMOO E LOKISETSOANG

Kale e ka lokisoa ka litsela tse 'maloa tse bonolo.

• E je e le tala. Empa etsa bonnete ba hore oe hlatsoa pele. Kenya lero la lemone kapa u apare, mohlomong le meroho e meng ho etsa salate. Senya lero la lemone kapa u apare ka makhasi ebe o ba lumella ho lakatsa hanyane pele ba sebeletsa.
• E kenye ho smoothie. Hahola tse seng kae, li hlatsoe, 'me u li kenye ho smoothie ea hau e latelang ea litholoana, meroho le yogurt.
• E kenye ho sopho, hlohlelletsa li-fries kapa lijana tsa pasta. O ka eketsa sehlopha ho hoo e batlang e le lijo tse phehiloeng.
• E chese ka metsing. Kenya letsoai le pepere hanyane, kapa litatso tse ling tse kang li-flakes tse khubelu.
• Sauté eona ka holim'a setofo ka konofolo le oli ea mohloaare. Kenya likhoho, li-mushroom kapa linaoa bakeng sa lijo tse hlabosang.
• E chese ka ontong bakeng sa li-chips tsa khale tse monate. Lahlela likotoana tsa khale tse hlatsoitsoeng le tse omisitsoeng ka oli ea mohloaare, letsoai le pepere u sebelisa matsoho. Hlophisa ka mekhahlelo e le 'ngoe pane e halikiloeng. E besitsoe ka ontong ka 275 ° F (135 ° C) nako e ka etsang metsotso e 20 kapa ho fihlela e le lerootho, empa eseng e sootho.

Hangata, bana ba ea meroho e tala ho e-na le ho pheha. Kahoo leka khale e tala. Ho eketsa khale ho smoothies ho ka u thusa hore bana ba je meroho ea bona.

MOO U KA FUMANANG KALE

Kale e fumaneha karolong ea lihlahisoa lebenkeleng selemo ho pota. U tla e fumana haufi le broccoli le meroho e meng e tala e lefifi. E ka 'na ea hlaha ka lihlopha tsa makhasi a malelele a thata, makhasi a masea kapa limela. Makhasi a ka ba sephara kapa a kobeha. Qoba khale e ponang kapa e bosehla. Kale e tla lula e le ncha ka sehatsetsing matsatsi a 5 ho isa ho a 7.

RETS'ELISITSOE

Ho na le lipepe tse ngata tse monate tseo u ka li etsang le khale. Mona ke e 'ngoe ea ho leka.

Sopho ea Meroho ea Khoho le Kale

Lisebelisoa

• Li-teaspoon tse peli (10 mL) oli ea meroho
• Halofo ea kopi (120 mL) eiee (e entsoeng)
• Halofo ea rantipole (e entsoeng)
• Thyme e le 'ngoe (5 mL) thyme (fatše)
• Li-clove tse peli tsa konofolo (minced)
• Likopi tse peli (480 mL) metsi kapa moro oa kana
• Kotara ea likarolo tse tharo tsa bone (180 mL) tamati
• Khoho e le 'ngoe ea senoelo (240 mL); phehiloeng, letlalo le cubed
• Halofo ea senoelo (120 mL) raese e sootho kapa e tšoeu (e phehiloeng)
• Kopi e le 'ngoe (240 mL) khale (e khaotsoe)

Litaelo

1. Oli e futhumatsang ka pane ea mongobo o bohareng. Kenya onion le rantipole. Sauté ho fihlela meroho e le bonolo - metsotso e ka bang 5 ho isa ho e 8.
2. Kenya thyme le konofolo. Sauté ka motsotso o mong hape.
3. Kenya metsi kapa moro, tamati, raese e phehiloeng, kana le kale.
4. Ema metsotso e 5 ho isa ho e 10 hape.

Mohloli: Phepo e nepahetseng.gov

Mekhoa ea phepo e nepahetseng - borecole; Lijo tse bobebe tse phetseng hantle - khale; Ho theola 'mele - khale; Lijo tse phetseng hantle - khale; Boiketlo - khale

Marchand LR, Stewart JA. Kankere ea matsoele. Ka: Rakel D, ed. Meriana e Kopanetsoeng. La 4 ed. Philadelphia, PA: Elsevier; 2018: khaolo ea 78.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Litaelo tsa lijo bakeng sa Maamerika, 2020-2025. La 9 Ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

• Phepo e nepahetseng