Nā Calories a me nā Pōmaikaʻi o Kale
He lālāʻo Kala no kaʻohana kāpena ( Brassica ). Ua manaʻoʻiaʻo ia kekahi o nā meaʻai nui loa i ka calorie a ua kapaʻiaʻo ia he inoa nui. ʻOiai e hiki keʻai waleʻia,ʻoi aku ka mahu, ka lole, kaʻohi, a iʻole i hoʻopaʻaʻia i ka wai lemon.
Nui ka nui o Kale a, aʻo ka hapanui he'ōmaʻomaʻo, a he mauʻulaʻula a me kaʻulaʻula.
ʻO kekahi o nā kalepa likeʻole no kaʻaiʻana:ʻo ka curly Kale, ka lau nani, a me ka dinosaur (Tuscan) kale. ʻOkoʻa kēlāʻano kēiaʻano likeʻole i keʻano o keʻano, keʻono, a me keʻano. ʻO kaʻeleʻele Kale ka'ōmaʻomaʻo keʻohuʻo i ka'ōpū me nā lau i hoʻopiʻiʻia a he ulu paʻakikī,ʻawaʻawa, a me ka'ōpala. ʻO ka lau Kale, i'ōlelo pinepineʻia me ka hua salatina, hiki keʻano keʻokeʻo, keʻokeʻo, a me ka poni. Loaʻa kaʻoi aku o ke keʻa. Loaʻa kaʻono a maikaʻi i kaʻono a me kaʻoluʻolu o ka lauoho.
Loaʻaʻo Kale i nā makahiki āpau a me kona manawa kūpono i nā mahina hoʻomaha.
| Nā Kalina Mea Ola | |
|---|---|
| Ke lawelaweʻana i ka Lāki 1 kapu, iʻokiʻia me ka momonaʻole (67 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 33 | |
| Nā Kalo mai kaʻAlu 0 | |
| Ka Honua Nui 0g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 29mg | 1% |
| Pailapila 328.97mg | 9% |
| Nā Carbohydrates 7g | 2% |
| Fiber Dietary 1g | 4% |
| Nalu 0g | |
| Pauna 2g | |
| ʻO Hua A 206% · Huaki C 134% | |
| Paleka 9% · Ke Ana 6% | |
* Ma luna o kahi hānaiʻai 2000 ʻO Kale ka mea kanu nuiʻole i ka mea kanu i ka mea kanu i ka lolo. Hoʻokahi kīʻaha o ke kuke i kepau he 33 calories wale nō a me 7 g hamo. Hoʻokahi kīʻaha o ka'ōpala kala wale nō i piha i nā calo he 8 a me ka 1.4 g o ka waiʻahu. | |
Nā Huakaʻi Ola o Kale
He hua'ōmaʻomaʻo'ōmaʻomaʻoʻo Kal, nāna e hoʻopaʻa i kahi momona nui. Eia kekahi la, he kumu maikaʻi loa ia o ke fiber. Ua hōʻike nā haʻawina i kēlā poʻe kānaka eʻai ana i nā meaʻai maʻamau kiʻekiʻe (ʻo ka hoʻolālā he 25-38g / lā) keʻano i ka kaumahaʻoi aku aʻoi aʻe ka maʻi o ka maʻi maʻi a me kekahi mau maʻi maʻi.
ʻO Kale hoʻi kahi kumu maikaʻi o ka huaʻaina K (1 keu o ka mea i kālaiʻia ke kalepaʻoi aku iʻoi aku iʻewalu manawa o ka koi o kēlā me kēia!), He mea nui i ka iwi ola kino a me ke koko koko. Ināʻoe he kanaka nāna e lawe i ka momona o ka koko, he mea nui ia e kūlike me kāu i ka huaolama K.
Ua hoʻopihaʻiaʻo Kale me ka huaʻa A (ʻo ke kīʻaha hoʻokahi o ka kale heʻelua manawa o ka koi o kēlā me kēia manawa), ka beta-carotene a me nā kumu carotenoids, lutein, zeaxanthin. Hoʻomaopopo pūʻia he 100 pakeneka o ka pono o ka huaʻai C i hoʻokahi kīʻaha iʻaila. ʻO kēia ka mea i hoʻonohonoho ai i ka meaʻai nui eʻai ai no ke olakino maka, ka hoʻonaniʻana i ka'ākau, a me kaʻelemakule.
ʻO Kale he kumuʻai mea kanu o ka lāʻau calcium, e lilo ia i mea kanu maikaʻi loa i nā meaʻaiʻai meaʻai a me nā meaʻai pāʻani.
He puna maikaʻi loaʻo Kale i ka manganese, a me kahi kumu maikaʻi o ka huaʻa B6, ka pālolo, a me ke keleawe.
Eia kekahi,ʻo kale kekahi o nā huaʻai lāʻau palahalaha, i hōʻikeʻia he mau kīʻaha anti-cancer.
Nā nīnau maʻamau no Kale
Uaʻaneʻane maikaʻiʻo ia i ka maloʻo.
Hiki ke hopohopo pahaʻo ia i kekahi manawa, no ka mea, ua hiki i kāna 'lau nui ke nānā aku i ka hoʻomaʻemaʻe a me keʻoki. Ināʻaʻoleʻoe e hoʻohana i ka hana, hikiʻole iāʻoe keʻike i ka mea e hana ai me ia.
ʻAʻole hiki iāʻoe ke kūʻai aku i ka kale i hoʻomaʻemaʻeʻia aʻokiʻokiʻia (he maikaʻi ia e hana i nā'āpana kelepona a maʻalahi paha e hoʻohana ai i ke kinipuni a hoʻolei paha i nā puʻu, nā'ū, a me ke chili) a kūʻai paha i nā kalepa maloʻo. I nā manawa he nui, e kūʻai ana i nā hua maloʻo maloʻo, ināʻaʻole maikaʻi, ma mua o ka kūʻaiʻana i ka mea hou no kaʻikeʻiaʻana o nā huaʻai i ko lākou pulu hou e mālama ai i nā huaora a me nā minela.
ʻO wai ka lā kalepa iʻoi aku ka maikaʻi?
Ua ola ke kale a pau, no laila ua paʻakikī ke ana i kahiʻano e hiki keʻikeʻia he maikaʻi . ʻO kēlā me kēiaʻano ka nui o nā huaora, nā minela, a me nā antioxidants.
ʻO nāʻano o nāʻano'ōpona he mau anthocyanins hoʻi, i pili pū me ka hoʻomaikaʻiʻana i ke ola o ka naʻau.
E hoʻomaopopo i ka'ōleloʻana o kekahi poʻe akamai i ka holoʻana o ka kale no ka meaʻoi aku ka hopena o ke cholesterol ma muli o ka hoʻohuiʻana o nā mea pili i ka maʻi i kaʻoi aku o kaʻoihanaʻoi aku.
Ke kiʻi a me ka mālamaʻana iā Kale
Hoʻokaiʻia,'ōpū, kāneto, a hoʻomaʻemaʻeʻia, iʻokiʻoki, a hoʻopaʻaʻia. E nānā no ka kale i'ōwili, me kahi kala hina-hina. Eʻae i ke kale i'ōhinuʻia aiʻole kūpopo.
Hiki iāʻoe ke mālama i kale ma kahi mālie loa o kāu pakuhi no kekahi mau lā. No ka paleʻana i ka wilting, e kau mua i loko o kaʻekeʻeke a kokoke e pani. Inā hikiʻole iāʻoe ke hoʻohana i ia i kekahi mau lā, hiki iāʻoe ke kuke i ka'ōhinu-aiʻole ka mahu, a hoʻokuʻu hou i loko o ka pahu kukui. E hoʻokuʻu iāʻoe ināʻaʻoleʻoe e hoʻolālā i ka hoʻohanaʻana no kekahi manawa, e mālamaʻia ia i loko o ka paʻale no kahi oʻelua mahina aiʻole paha.
No ka hoʻomaʻemaʻeʻana i ke kaona hou, waiho i loko o kahi pola o ke kai anuanu. Hoʻopiha i ke kīʻaha a hana hou a pau ka lepo i ka holoiʻia mai nā lau.
Nā Huakaʻi Ola e hoʻomākaukau ai i Kale
He uluʻawaʻawaʻo Kale me nā paila maikaʻi me nā meaʻai momona, nā meaʻai, e like me ka puaʻa. Hiki ke hoʻohuhuʻia, kīkī, kāhua, a iʻokiʻokiʻia a hoʻohanaʻia i ka palaʻa. No kahi'āpana maikaʻi maikaʻi, e ho'āʻo i ka lauʻana i nā lau e hoʻolilo iā lākou i mau'āpana'ōpiopio. Hiki nō hoʻi iāʻoe ke hoʻohana i ka kale i nā soup, nā kapuahi, nā mea iʻa, a me ka chili. He ala maikaʻi loa ia e hoʻonui ai i kaʻala o kāu meaʻai a lawelawe me he manawaleʻa, a me ka hoʻoikaika olakino i kāu papaʻaiʻai. .
Recipes Me Kale
- ʻOhi Māmā me Yams a me Sage
- Kale a me Bean Soup
- Pākīkī i ka Kale Kale a me ka Pākī Lī
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwai o Sadle, NJ: Prentice Hall, 2003: 618.
> Linus Pauling Institute. ʻO Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K