Cov zaub mov kom zoo rau lub cev - kale

Zoo Siab

• Nqaij qaib kua zaub nrog Kale

Kale yog nplooj zaub ntsuab, tsaus ntsuab cov zaub ntsuab (qee zaum nrog liab doog). Nws yog qhov puv ntawm cov as-ham thiab qab. Kale belongs rau tsev neeg tib yam li broccoli, collard zaub ntsuab, zaub qhwv, thiab zaub paj. Tag nrho cov zaub no yog cov muaj vitamins thiab minerals.

Kale tau dhau los ua neeg nyiam yog ib qho ntawm cov zaub ntsuab noj qab haus huv tshaj plaws thiab qab tshaj plaws uas koj tuaj yeem noj. Nws txoj kev tsw hearty tuaj yeem raug nyiam nyob rau ntau txoj kev.

VIM LI CAS nws zoo rau koj

Kale muaj puv npo cov vitamins thiab minerals, suav nrog:

• Vitamin A
• Vitamin C
• Vitamin K

Yog tias koj noj tshuaj ntshav-ua ntshav (xws li tshuaj anticoagulant lossis tshuaj antiplatelet), koj yuav tsum tau txwv tsis pub noj cov zaub mov vitamin K. Vitamin K yuav cuam tshuam li cas cov tshuaj no ua haujlwm.

Kale muaj nplua nuj nyob hauv, calcium, potassium, thiab muaj cov roj fiber ntau kom pab koj txoj hnyuv mus tsis tu ncua. Kale muaj cov tshuaj antioxidants uas pab tiv thaiv kev puas tsuaj ntawm tes thiab tseem tuaj yeem pab tiv thaiv qog noj ntshav thiab.

Koj tuaj yeem suav rau kale thiab nws cov txiaj ntsig zoo kom pab txhawb kev noj qab haus huv ntawm koj lub qhov muag, tiv thaiv kab mob, thiab lub plawv.

Kale yog txhaws thiab qis hauv calories. Yog li kev noj nws tuaj yeem pab koj kom muaj lub cev noj qab haus huv. Ob lub khob (500 millilitres, mL) ntawm cov kale nyoos muaj kwv yees li 1 gram (g) txhua qhov ntawm cov tshuaj fiber thiab protein rau tsuas yog 16 calories.

YUAV UA LI CAS NWS YUAV NPAJ

Kale tuaj yeem npaj tau hauv ob peb txoj kev yooj yim.

• Noj kom huv si. Tabsis nco ntsoov ntxuav nws ua ntej. Ntxiv me ntsis kua txiv qaub lossis hnav khaub ncaws, thiab tej zaum lwm yam txiv ntoo ua zaub xam lav. Tshiav kua txiv qaub lossis hnav khaub ncaws rau cov nplooj ces tso cai rau lawv kom wilt me ​​ntsis ua ntej muab kev pabcuam.
• Ntxiv nws rau ib qho smoothie. Dua ib txhais tes, ntxuav nws, thiab ntxiv rau koj txoj kev du ntawm cov txiv hmab txiv ntoo, zaub, thiab yogurt.
• Ntxiv nws rau cov kua zaub, do cov kib, lossis cov tais diav ua ke. Koj tuaj yeem ntxiv ib pawg rau yuav luag txhua pluas noj ua ke.
• Zog nws hauv dej. Ntxiv me ntsis ntsev thiab kua txob, lossis lwm yam tsw li kua txob liab.
• Sauté nws ntawm lub qhov cub ci sab saum toj nrog qej thiab txiv roj roj. Ntxiv cov nqaij qaib, nceb, lossis taum rau ib qho zaub mov zoo.
• Ci nws nyob rau hauv qhov cub rau qab kale daim tawv nyias. Pov cov freshly ntxuav thiab qhuav kale strips nrog txiv roj roj, ntsev, thiab kua txob siv koj txhais tes. Teem nyob hauv ib txheej ntawm lub lauj kaub ci. Ci hauv qhov cub ntawm 275 ° F (135 ° C) li 20 feeb lossis li kom txog thaum nkig, tab sis tsis muaj xim av.

Feem ntau, cov menyuam yaus nqa zaub nyoos es tsis txhob ua siav. Yog li muab kale raw sim. Ntxiv rau kale rau smoothies tseem tuaj yeem pab koj kom koj cov menyuam noj lawv cov veggies.

QHOV TWG LOS NRHIAV KALE

Kale muaj nyob rau hauv cov khoom seem ntawm lub khw muag khoom noj thawm xyoo. Koj yuav pom nws nyob ze ntawm zaub paj ntsuab thiab lwm yam ntsuab ntsuab veggies. Nws yuav tuaj yeem ua cov nplooj uas ntev txhav, nplooj me nyuam lossis txhauv. Cov nplooj tuaj yeem tso ncaj lossis caws. Zam cov kale uas yog ntoo los yog daj. Kale yuav nyob twj ywm tshiab hauv lub tub yees rau 5 txog 7 hnub.

LUJ YAJ

Muaj ntau cov qab noj qab heev uas koj tuaj yeem ua nrog kale. Nov yog ib qho sim.

Nqaij qaib kua zaub nrog Kale

Cov khoom xyaw

• Ob rab diav (10 mL) roj zaub
• Ib nrab khob (120 mL) dos (txhoov)
• Ib nrab carrot (tws)
• Ib me nyuam diav (5 mL) thyme (av)
• Ob qej cloves (minced)
• Ob lub khob (480 mL) dej lossis kua nqaij qaib
• Peb khob plaub khob (180 mL) txiv lws suav (tsuav)
• Ib khob (240 mL) nqaij qaib; siav, nqaij tawv, thiab cub
• Ib nrab khob (120 mL) xim av lossis xim av dawb (siav)
• Ib khob (240 mL) kale (txhoov)

Cov Lus Qhia

1. Cov roj tshav kub hauv lub lauj kaub rau hauv nruab nrab. Ntxiv cov dos thiab zaub ntug hauv paus. Sauté kom txog thaum cov zaub muag muag - txog 5 txog 8 feeb.
2. Ntxiv cov thyme thiab qej. Sauté rau ib feeb ntxiv.
3. Ntxiv dej lossis kua, txiv lws suav, mov siav, nqaij qaib thiab kale.
4. Simmer rau 5 rau 10 ntau feeb.

Tau qhov twg los: Khoom noj khoom haus.gov

Cov khoom noj muaj txiaj ntsig kev nyab xeeb - borecole; Khoom noj txom ncauj zoo - kale; Nyhav - kale; Noj zaub mov zoo - kale; Kev nyab xeeb - kale

Marchand LR, Stewart JA. Tus mob cancer mis. Hauv: Rakel D, ed. Tshuaj Kho Mob Sib XwsCov. 4 tug ed. Philadelphia, PA: Elsevier; 2018: chap 78.

Mozaffarian D. Khoom Noj Khoom Haus thiab kab mob plawv thiab ntshav qab zib. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 49.

Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb thiab Asmeskas Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Tib Neeg Lus Qhia Kev Noj Haus rau Neeg Asmeskas, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hloov kho thaum Lub Kaum Ob Hlis 2020. Nkag mus Lub Ib Hlis 25, 2021.

• Kev noj haus