Kale siv los ua cov khoom ntsuab uas tsaus ntuj siv los kho cov khoom qab zib. Sadly, nws cia li siv ob peb hnub thiab tom qab ntawd pov tseg. Kuv txhais tau tias, lub tsev yog tej zaum qhov khoom noj khoom haus zoo tshaj plaws rau qee cov khoom qab zib qub qub.
Niaj hnub no, koj yuav pom tau tias yog qhov tseem ceeb ntawm cov khoom qab zib thiab cov tais diav. Thiab rau qhov laj thawj zoo. Kale yog ib qho zoo heev ntawm cov vitamins A, C thiab K, thiab ib qhov zoo ntawm calcium, hlau, magnesium, potassium thiab vitamin C thaum uas tsis muaj ntsev tsawg.
Nws muaj calorie ntau dhau - ib lub khob ntawm lwm cov qoob loo muaj 34 calorie ntau ntau thiab tsawg tshaj li ib hom kab ntawm fiber.
Kale tseem muaj nuj nqis phytochemicals. Lutein thiab zeaxanthin muaj feem xyuam rau cov vitamin A thiab tej zaum yuav pab txo koj txoj kev pheej hmoo ntawm cov kab mob cataracts thiab macular degeneration, thiab lutein yuav pab tiv thaiv atherosclerosis. Zoo nkaus li tag nrho cov khoom noj uas muaj cruciferous, kale muaj cov tshuaj lom hu ua glucosinolates , qee yam uas yuav tau muaj kev pab rau kev noj qab haus huv.
Cov kev tshawb fawb ntawm cov neeg coob coob hais tias noj cov khoom noj khoom haus yuav pab tiv thaiv qee yam mob khees xaws, tab sis cov ntsiab lus tsis tiav. Nws yooj yim los txiav txim siab yog tias cov khoom noj khoom haus yeej tiv thaiv (lossis ua rau) mob cancer thiab lwm yam kab mob vim hais tias muaj ntau yam ua rau muaj teeb meem. Piv txwv li, cov neeg uas noj ntau dua zaub nyoos tej zaum kuj noj zaub ntau dua los yog ua kom muaj kev noj qab haus huv dua.
Txawm li cas los xij, kev tshawb nrhiav (lab) tuaj yeem pab peb to taub tias kev kho mob li cas yuav ua rau kev tiv thaiv kabmob.
Sulforaphane yog tsim los ntawm ob lub tebchaw uas pom hauv cov khoom noj uas hu ua glucoraphanin (ib qho ntawm qhov iab glucosinolates) thiab myrosinase, uas yog tso tawm thaum lwm tus lossis lwm cov khoom uas yog cov khoom noj tau npaj tseg thiab thaum lawv raug chewed.
Suluxaphane tuaj yeem txo koj txoj kev pheej hmoo ntawm qee cov qog nqaij hlav los ntawm detoxifying carcinogens (cov khoom uas ua rau mob cancer) thiab los ntawm kev ua kom muaj cov kab mob antioxidants . Sulphorane kuj tseem muaj cov nyhuv rau cov kabmob kheesxaws ntawm lawv tus kheej (yam tsawg kawg, nws nyob hauv cov kev tshawb fawb lab).
Xaiv thiab Npaj Kale
Koj yuav pom lwm yam nyob rau hauv qhov kev tsim khoom ntawm koj lub khw muag khoom noj. Saib rau ntsuab tsaus bunches ntawm nplooj uas yog crisp thiab tsis wilted. Koj tuaj yeem khov tau ntxiv los yog cia rau hauv lub tub yees rau hauv lub khob npog.
Kale tuaj yeem tau txais kev pabcuam nyoos, tabsis kev ua noj ua rau kom muaj kev tu siab thiab tenderizes cov nplooj.
Los npaj, yaug lub ntxiv thiab tshem tawm cov stems. Qhwv cov nplooj rau hauv ib daim hlab thiab siv hauv cov khoom qab zib . Kale tuaj yeem tws thiab rhaub los yog steamed los yog siv los ua ib yam khoom muaj nyob rau hauv ib lub suab muag ntsig lossis stew. Koj tuaj yeem ua kom lub cev qhuav dej los yog lwm daim chips, uas ua rau khoom noj txom ncauj zoo tsawg uas muaj calorie ntau ntau.
Qhov chaw:
Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. "Ib txoj hauv kev kawm ntawm cruciferous zaub thiab prostate cancer." Cancer Epidemiol Biomarkers Prev. 2003 Dec; 12 (12): 1403-9. http://cebp.aacrjournals.org/content/12/12/1403.long.
Herr kuv, Baachler MW. "Cov zaub mov noj zaub mov ntawm cov zaub paj thiab zaub lwm yam khoom noj: qhov cuam tshuam rau kev tiv thaiv thiab kev khomob kev khomob." Cancer Treat Rev. 2010 Aug; 36 (5): 377-83. http://www.sciencedirect.com/science/article/pii/S0305737210000174.
Larsson SC, Haakansson N, Naaslund I, Bergkvist L, Wolk A. "Cov txiv hmab txiv ntoo thiab zaub noj vim kev pheej hmoo kheesxaws kabmob pancreatic: ib txoj kev kawm ntawv." Cancer Epidemiol Biomarkers Prev. 2006 Feb; 15 (2): 301-5. http://cebp.aacrjournals.org/content/15/2/301.long.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Kev Tshawb Fawb Tebchaws Lub Tebchaws Database for Standard Reference Release 28. "Kale, raw." https://ndb.nal.usda.gov/ndb/foods/show/2983.
Voorrips LE, Goldbohm RA, Van Poppel G, Sturmans F, Hermus RJ, lub tsheb npav ntawm PA. "Zaub thiab txiv hmab txiv ntoo noj thiab txaus ntshai ntawm txoj hnyuv laus thiab cov nqaij ntshiv hauv kev tshawb nrhiav hauv kev tshawb fawb: Lub Netherlands Cohort Study on Diet and Cancer." Kuv J Epidemiol. 2000 Dec 1; 152 (11): 1081-92. http://aje.oxfordjournals.org/content/152/11/1081.long.