Ua hoʻohanaʻiaʻo Kale i kēlā mau'ōmaʻomaʻo uliuli i hoʻohanaʻia no ka hoʻolālāʻana i nā pākeke. I mea kaumaha, ua hoʻohana waleʻia no nā lāʻelua a laila hoʻoleiʻia. ʻO wau paha,ʻo ka kale ka meaʻai nui loa ma kahi o nā'elemeli kahiko.
I kēia lā,ʻikeʻiaʻoeʻo ke kumu nui o nā salama a me nāʻaoʻao o nā kīʻaha. A no ke kumu maikaʻi. ʻO Kale kahi kumu maikaʻi o nā huaʻa A, C a me K, a he kumu maikaʻi o ka calcium, ka hao, ka magnesium, ka potassium a me ka huaʻo C i ka wā i emi ai ka sodium.
ʻO ke kaumaha i loko o nā calories - hoʻokahi kala o ka'āpana kepoe i 34 kaloila a me kahi meaʻoi aʻe ma kahi o hoʻokahi mau momona.
Loaʻaʻo Kale i ka nui o nāʻano phytochemical. ʻO Lutein a me zeaxanthin e pili ana i ka huaʻa A A a hiki ke kōkua i ka hoʻohaʻahaʻa i ka hopena a me ka hoʻopauʻana o macular, a hiki i ka lutein ke kōkua i ke kāohiʻana i ke atherosclerosis. E like me nā'ōpū palahalaha,ʻo ka lokoʻo ia nā meaʻawaʻawa i kapaʻia he glucosinolates , aʻo kekahi o lākou e loaʻa ai he mau ola kino.
Hōʻikeʻia kaʻikeʻana i ka nui o nā kumuhana o kaʻaiʻana i nā hua lapaʻau palapilikia e hiki ke kōkua i ka paleʻana i kekahi mau maʻi kanesa,ʻoiaiʻaʻole nā hopena i pau. He mea paʻakikī ke hoʻoholo inā pono e palekana i nā mea likeʻole (a iʻole ka hopena) ke kanulau a me nā maʻi'ē aʻe no ka mea he nui nā kumu hoʻoweliweli. ʻO kahi laʻana, hiki i nā kānaka eʻai i nā hua lapaʻau hou keʻai hou aku i nā huaʻai ma keʻano nui a iʻole eʻoi aku kaʻoihana olakino.
Eia naʻe, hiki ke kōkua iā mākou i kaʻikeʻana i keʻano o ka palekana e hiki ai ke kōkua i ka lapaʻau maʻi.
Hoʻokumuʻia ka Sulforaphane mai nā pūpūʻelua i loaʻa i loko o nā hua lapaʻau i kapaʻia he "glucoraphanin" (kekahi o nā glucosinolates) a me ka myrosinase, i hoʻokuʻuʻia i ka wā e hoʻomākaukauʻia ai nā lau huaʻiliahi a i ka wā e paʻiʻia ai.
Hiki i ka Sulforaphane ke hoʻemi i kou pilikia o kekahi mau maʻi lapaʻau ma o ka hoʻopalekanaʻana i nā mea kino (nā kumu e hopena i ka maʻi kanesa) a ma ka hoʻonuiʻana i ka hana o nā antioxidants . Hiki paha i ka Sulphorane ke hopena pololei i nā pūmela maʻi (aia ma ka liʻiliʻi).
Koho a hoʻomākaukauʻana iā Kale
Loaʻa iāʻoe ka kale ma ka māhele huahana o kāu hale kūʻai. E nānā i nā'ōmaʻomaʻo'ōmaʻomaʻo uliuli o nā lau e malolo aʻaʻole i holoiʻia. Hiki iāʻoe ke hoʻokuʻu kalepa a waiho paha i loko o ka pahu friji i loko o ka pahu i uhiʻia.
Hiki ke mālamaʻiaʻo Kale, akā,ʻo ka kuke e hoʻonāukiuki ai i kaʻawaʻawa a me keʻano o nā lau.
No ka hoʻomākaukauʻana, holoi i ka kale a hoʻohemo i nā koʻi. E koli i nā lau i loko o nā paʻi a hoʻohana i nā salakeke . Hiki iā ia keʻokiʻoki a kāpena a hoʻomehu paha a hoʻohanaʻia paha e like me ka mea hoʻokūkū i loko o ka puʻu a me ka kānana. Hiki nō hoʻi iāʻoe ke hana i nā'āpanaʻeke maloʻo aiʻole i paʻipaʻiʻia, kahi meaʻai eʻai ai ke kaumaha i nā calories.
Nā kumuhana:
Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. "He hoʻomanaʻo e pili ana i nā lāʻau lepera me ka maʻi maʻi prostate." ʻO ka maʻiʻo Epidemiol Biomarkers Prev. 2003 Dec, 12 (12): 1403-9. http://cebp.aacrjournals.org/content/12/12/1403.ihi.
Herr I, Baachler MW. "Nā meaʻai pāʻani o ke broccoli a me nā hua manu'akope: nā hopena no ka paleʻana a me ka hōʻaiʻo o ke kanulau." 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. "Nā huaʻai a me nā meaʻai e pili ana i ka maʻi hōʻoki i ka maʻi pancreatic: he holomua ka noi." ʻO ka maʻiʻo Epidemiol Biomarkers Prev. 2006 Feb, 15 (2): 301-5. http://cebp.aacrjournals.org/content/15/2/301.long.
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻaiʻo Nutrition Database no ke kūlana kūkākūkā 28. "Kale,ʻoʻoleʻa." https://ndb.nal.usda.gov/ndb/foods/show/2983.
Voorrips LE, Goldbohm RA, van Poppel G a me Sturmans F, Hermus RJ, van den Brandt PA. "ʻO ka huaʻai a me kaʻai a me nā pilikia o ke kolo a me ka maʻi hōʻeha kūpono i loko o kahi aʻoʻana o ka pūʻulu: Koʻohauʻo Cohort ma ka maʻi a me ka maʻi." ʻO'Am Epidemiol. 2000 Dec 1; 152 (11): 1081-92. http://aje.oxfordjournals.org/content/152/11/1081.long.