Kale Kwa Zakudya Zathanzi Zabwino

Kale ndi chakudya chopatsa thanzi chokhala ndi mavitamini ndi minerals ambiri komanso chothandizira pazakudya zabwino. Mutha kuzipeza m'masitolo akuluakulu. Lili ndi mayina angapo: kale, kale, ndi kakale wabulauni. Kale ali ndi masamba obiriwira kapena ofiirira, koma samapanga mutu wa kabichi. Kabichi amaonedwa kuti ndi wapafupi kwambiri kutchire kabichi. Ku Europe, kale anali kudyedwa kuyambira mu Ufumu wa Roma. Ku Ireland, masamba a kakale oundana, omwe amawapangitsa kukhala okoma, amawasakaniza ndi mbatata yosenda, chakudya chachikhalidwe cha ku Ireland. Ku Turkey, kaloti amagwiritsidwa ntchito kupanga supu.

Kale nthawi zambiri amafalitsidwa m'magazini a zaumoyo komanso pa intaneti. Ndiye ubwino wa kabichi imeneyi ndi chiyani?

Ndi gwero lenileni la mphamvu!

Manja awiri a kale okhudzana ndi zofunikira za tsiku ndi tsiku zomwe munthu amapereka kapena ndi:

• 206% ya vitamini A.
• 684% ya vitamini K.
• 134% ya vitamini C.
• 9% Vitamini B6.
• 26% manganese.
• 9% potaziyamu.
• 10% Mkuwa.
• 9% Calcium.
• 6% Magnesium.
• 7% Iron.
• 6% Vitamini B1.
• 5% Omega-3 mafuta acids.
• 4% Vitamini B3.

Kudya zakudya zopatsa thanzi komanso zochepa zama calorie kale kumapangitsa khungu ndi tsitsi kukhala bwino chifukwa cha kuchuluka kwa mavitamini A ndi C. Kumapangitsa kuti chimbudzi chikhale bwino.

Amachepetsa chiopsezo chokhala ndi matenda amtima. Imalimbitsa mafupa. Amachepetsa chiopsezo chokhala ndi mphumu. Imathandiza kukhazikika kwa shuga m'magazi. Amathandiza ndi kudzimbidwa. Miyezo yambiri ya lutein imathandizira thanzi la maso. Amachepetsa cholesterol. Kale amachepetsanso chiopsezo chotenga khansa.
Nthawi zambiri, chimbudzi chimachotsa zinthu zovulaza m'thupi ndikuwongolera kuyeretsa kwa thupi pamlingo wa chibadwa. Amachepetsa kutupa m'thupi.

Komabe, kuchuluka kwa ndowe zomwe zimadyedwa ziyenera kuyendetsedwa. Mu Ukraine, chiwerengero cha matenda a chithokomiro kwambiri. Ndipo ndowe zambiri zimasokoneza ntchito ya chithokomiro. Nthawi zonse, osagwiritsa ntchito kwambiri kale zakudya ndi zotetezeka komanso zathanzi. Koma ntchito yake ngati madzi kapena smoothie iyenera kuyendetsedwa.

Mapindu azaumoyo a kale atsimikiziridwa ndi maphunziro ambiri ndipo sangayesedwe mopambanitsa.
Onjezerani ku zakudya zanu osachepera 2-3 pa sabata, 100-150 magalamu. Ndikwabwino kudya kale 4-5 pa sabata, 150-200 magalamu. Onjezani ku saladi. Kuphika supu ndi maphunziro akuluakulu. Ndizofunikira kwambiri kuwonjezera pafupifupi magalamu 100 a kale ku smoothies. Kale adzapatsa thupi lanu mavitamini ndi mchere. Zidzakuthandizani kukhala ndi thanzi labwino komanso thanzi lanu.