Calories thiab Kev Noj Qab Haus Huv ntawm Kale
Kale yog ib tug tswv cuab ntawm lub cabbage ( Brassica ) tsev neeg ntawm zaub. Nws xav tias yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws ntawm ib plab roj calorie thiab feem ntau tau sau hais tias ib qho superfood . Txawm hais tias nws tau noj raw, nws yog ntau dua steamed, sauteed, boiled, los yog massaged nyob rau hauv cov kua txiv qaub.
Muaj ntau ntau yam ntxiv thiab, thaum lub sij hawm feem ntau yog ntsuab, kuj muaj liab thiab liab doog ntau yam.
Qee yam ntawm ntau hom kev noj haus kuj muaj xws li: curly kale, ornamental kale, thiab dinosaur (Tuscan) kale. Txhua yam nyias txawv nyias hauv kev ntxhib los mos, saj, thiab tsos. Curly lwm yog feem ntau yog tob ntsuab nyob rau hauv cov xim nrog ruffled nplooj thiab muaj ib tug pungent, ntsim, peppery tsw. Ornamental kale, feem ntau hu ua salad savoy, yuav ua tau ntsuab, dawb, los yog ntshav. Nws muaj ntau dua mellow tsw. Dinosaur kale muaj ib tug sweeter saj thiab ntau ilv zoo nkauj ces curly kale thiab feem ntau yog xim xiav-ntsuab.
Kale yog feem ntau muaj tag nrho cov xyoo ntev nrog nws cov ncov lub caij rau lub caij ntuj no.
| Kale Nutrition Truths | |
|---|---|
| Kev Pab Cuam 1 khob, tawb siav tsis muaj rog (67 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 33 | |
| Calorie los ntawm Fat 0 | |
| Tag Nrho Rog 0g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 29mg | 1% |
| Tshuaj Muaj Pwm 328.97mg | 9% |
| Carbohydrates 7g | 2% |
| Kev noj haus Fiber 1G | 4% |
| Qab zib 0g | |
| Protein 2g | |
| Vitamin A 206% · Vitamin C 134% | |
| Calcium 9% · Iron 6% | |
* Raws li 2,000 calorie diet Kale yog ib qho khoom noj uas tsis muaj dej khov loj heev uas tsis tshua muaj calories thiab carbohydrate. Ib lub khob ntawm lwm yam khoom noj tsuas muaj 33 calories thiab 7 g ntawm carbohydrate. Ib khob ntawm lwm cov nqaij muaj tsuas 8 roj calorie thiab 1.4 g ntawm carbohydrate. | |
Kev Noj Qab Haus Huv ntawm Kale
Kale yog ib cov zaub ntsuab ntsuab uas ntim cov khoom noj khoom haus loj loj. Piv txwv li, nws yog qhov zoo tshaj plaws ntawm fiber ntau. Cov kev tshawb fawb tau pom tias cov neeg uas noj cov khoom noj uas muaj roj ntau ntau (cov hnub txhua hnub raws li 25-38 g / hnub) yuav zoo dua qhov hnyav thiab muaj kev txo kab mob plawv thiab qee cov qog nqaij hlav.
Kale yog ib qho tseem ceeb heev ntawm cov vitamin K (1 khob ntawm tws siav lwm yam muaj ntau tshaj yim lub sij hawm txhua hnub uas yuav tsum muaj!), Uas yog ib qho tseem ceeb ntawm cov pob txha kev noj qab haus huv thiab cov ntshav txaws ntshav. Yog tias koj yog ib tus neeg uas siv ntshav thinner, nws tseem ceeb heev kom ua tau raws li koj cov tshuaj vitamin K.
Kale tseem tau ntim nrog vitamin A (tib lub khob ntawm lwm qhov muaj ob zaug hauv txhua hnub), beta-carotene thiab lwm yam carotenoids, lutein, zeaxanthin. Nws kuj pab tau li 100 feem pua ntawm cov kev xav tau ntawm cov vitamin C hauv ib lub khob uas siav. Qhov no ua kom zoo rau ib qho zaub zoo rau kev noj qab haus huv qhov muag, kev tiv thaiv kev tiv thaiv, thiab kev tiv thaiv kev laus.
Kale yog ib tug neeg tsis noj nqaij los ntawm calcium, ua rau nws ib tug heev dej zaub zaub nyob rau hauv neeg tsis noj nqaij thiab vegan noj zaub mov.
Kale tseem yog ib qhov chaw zoo heev ntawm manganese, thiab ib qho chaw zoo ntawm vitamin B6, potassium, thiab tooj liab.
Tsis tas li ntawd, lwm qhov yog ib qho ntawm cov khoom noj, uas tau pom tias muaj cov kab mob khees-xaws.
Cov Lus Nug Txog Cov Kale
Yog khov ntxiv li zoo li tshiab?
Cov tshiab tshiab tej zaum yuav txhawj xeeb thaum lub sij hawm, vim nws loj, curly, fibrous nplooj tuaj yeem cuab av, ua rau nws nyuaj los ntxuav thiab txiav. Yog tias koj tsis siv los ua qhov ntawd, koj yuav tsis paub tias yuav ua li cas nrog nws.
Xwb, koj tuaj yeem yuav lwm qhov uas twb tau muab ntxuav thiab txiav lawm (qhov no yog qhov zoo los ua lwm daim chips lossis yooj yim siv rau saute los yog muab pov rau hauv cov kua qab, stews, los yog chili) los yog yuav khoom khib nyiab ntxiv. Ntau lub sij hawm, yuav khov khoom noj yog qhov zoo, yog tias tsis zoo dua li cov khoom noj tshiab vim tias cov zaub raug xaiv thaum lawv cov ncov tshiab uas ua rau lawv khaws cov vitamins thiab minerals ntxiv.
Qhov ntau hom ntawm lwm qhov yog qhov zoo tshaj plaws?
Tag nrho lwm yam yog kev noj qab nyob zoo, yog li ntawd nws yog ib qho nyuaj los ntsuas cov hom yuav suav hais tias yog qhov zoo tshaj plaws . Txhua hom muaj ib lub tswv yim ntawm cov vitamins, minerals, thiab antioxidants.
Ntshav ntau yam muaj anthocyanins heev, uas tau raug txuas nrog kev txhim kho lub plawv mob.
Nco ntsoov tias qee cov kws tshaj li qhia ntxiv ua kom ncav lwm tus kom txo tau cov cholesterol vim tias cov khoom siv fiber ntau hauv lwm tau ua haujlwm zoo dua los ntawm cov pob zeb kua qaub nyob hauv koj lub plab thaum lawv tau xyaw.
Picking thiab Storing Kale
Mus lwm yam, tag nrho, khov, lossis ntxuav, txhoov, thiab ntim. Nrhiav lwm yam uas yog crisp, nrog rau xim grayish-ntsuab. Tsis txhob siv lwm yam uas yog wilted los yog limp.
Koj tuaj yeem khaws tau lwm qhov hauv lub thawv txias tshaj plaws ntawm koj lub tub yees rau ob peb hnub. Txhawm rau tiv thaiv wilting, muab tso rau hauv hnab yas ua ntej thiab kaw nws tawm. Yog tias koj tuaj yeem siv tsis tau li ob peb hnub, koj tuaj yeem noj nws-kub lossis ncu, thiab tso nws rov qab rau hauv lub tub yees. Khov nws yog tias koj tsis npaj rau siv nws ib ntus, nws yuav cia rau hauv lub taub yees txias txog ib hlis los yog ob.
Los ntxuav tshiab tshiab, muab tso rau hauv ib lub tais ntawm cov dej txias. Tso lub tais thiab rov ua kom txog thaum tag nrho cov av yog cleared los ntawm nplooj.
Txoj Kev Noj Qab Nyob Zoo rau Kev Npaj Kale
Kale muaj qhov tsw qab thiab khub zoo nrog cov nplua nuj, cov nqaij ntuag, xws li nqaij npuas. Nws muaj peev xwm ua rau steamed, sauteed, hau, los yog siv nqaij nyoos. Rau ib qho kev noj qab nyob zoo dua lwm tus, sim sim lwm nplooj los tig lawv mus rau hauv lwm daim tawv nqaij. Koj tseem tuaj yeem siv lwm yam hauv cov kua qab, zaub, qe tais, thiab kua qaub. Nws muaj txoj kev zoo ntawm kev pabcuam koj cov pluas noj thiab ua haujlwm pub dawb, thiab ntxiv rau koj lub hom phiaj noj. .
Zaub mov txawv nrog Kale
- Ntsuab kua zaub nrog Yams thiab Sage
- Kale thiab Dawb Taum Kua Zaub
- Smoked Qaib ntxhw Kale thiab Rice Ci
> Qhov chaw:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 618.
> Linus Pauling lub koom haum. Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K