10 Cov txiaj ntsig zoo ntawm Kale

Zoo Siab

• 1. Kale Yog Ntawm Cov Khoom Noj Tsis Txaus Zej Zog Ntau Hauv Ntiaj Teb
• 2. Kale Ntsaws Nrog Lub Zog Antioxidants Zoo li Quercetin thiab Kaempferol
• 3. Nws yog Qhov Chaw Zoo Ntawm Vitamin C
• 4. Kale tuaj yeem pab txo cov roj (Cholesterol), uas tuaj yeem txo qhov kev pheej hmoo mob Plawv
• 5. Kale Yog Ib qho Ntawm Ntiaj Teb Qhov Chaw Zoo tshaj plaws ntawm Vitamin K
• 6. Muaj Ntau Cov Kab Mob Cancer-Ntaus Hauv Kale
• 7. Kale Loj Heev hauv Beta-Carotene
• 8. Kale Yog Cov Khoom Muaj Nqes Zog uas Cov neeg feem coob tsis Tau Txaus
• 9. Kale Loj nyob rau hauv Lutein thiab Zeaxanthin, Cov Khoom Noj Muaj Zog Uas Tiv Thaiv Ob lub qhov muag
• 10. Kale Yuav Muaj Peev Xwm Pab Koj Poob Kom Rog
• Rau hauv qab Kab

Ntawm txhua qhov zaub ntsuab muaj kev noj qab haus huv, kale yog huab tais.

Nws yog twv yuav raug hu ib ntawm kev noj qab haus huv zoo tshaj plaws thiab muaj txiaj ntsig tshaj ntawm cov nroj tsuag hauv hav zoov.

Kale tau thauj nrog txhua yam muaj txiaj ntsig zoo, qee cov muaj cov khoom muaj zog tshuaj ntsuab.

Nov yog 10 txiaj ntsig kev noj qab haus huv ntawm kale uas tau txhawb nqa los ntawm kev tshawb fawb.

1. Kale Yog Ntawm Cov Khoom Noj Tsis Txaus Zej Zog Ntau Hauv Ntiaj Teb

Kale yog cov zaub uas nyiam thiab cov tswv cuab ntawm tsev neeg cov zaub qhwv.

Nws yog cov zaub ntoo zoo nkauj zoo li zaub qhwv, zaub paj ntsuab, zaub paj dawb, cov zaub ntsuab thiab Zaub pob.

Muaj ntau ntau yam sib txawv ntawm kale. Cov nplooj tuaj yeem ua xim ntsuab lossis xim paj yeeb, thiab muaj ib daim duab du lossis curly.

Feem ntau ntawm cov kale feem ntau hu ua curly kale lossis Scots kale, uas muaj cov nplooj ntsuab thiab caws thiab muaj ib qho tawv, muaj ib daim qaij.

Ib khob ntawm kale nyoos (txog 67 grams lossis 2.4 ooj) muaj (1):

• Vitamin A: 206% ntawm DV (los ntawm beta-carotene)
• Vitamin K: 684% ntawm DV
• Vitamin C: 134% ntawm DV
• Vitamin B6: 9% ntawm DV
• Manganese: 26% ntawm DV
• Calcium: 9% ntawm DV
• Tooj liab: 10% ntawm DV
• Cov poov tshuaj: 9% ntawm DV
• Magnesium: 6% ntawm DV
• Nws tseem yuav muaj 3% lossis ntau dua ntawm DV rau cov vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), hlau thiab phosphorus

Qhov no tau los nrog tag nrho 33 calories, 6 grams carbs (2 ntawm cov roj carbon) thiab 3 grams protein.

Kale muaj cov rog tsawg, tab sis ib feem ntau ntawm cov rog nyob hauv nws yog omega-3 fatty acid hu ua alpha linolenic-acid.

Muab nws cov ntsiab lus ntawm cov calories tsawg kawg, kale yog ib yam khoom noj uas muaj zaub mov zoo tshaj plaws hauv noob neej. Kev noj ntau kale yog ib txoj kev zoo heev rau qhov ua kom cov zaub mov noj kom ntau tag nrho.

Kale yog nyob rau hauv cov as-ham ntau thiab muaj calories tsawg kawg, ua rau nws yog ib qho ntawm cov khoom noj kom muaj zog-tuab ntawm cov ntiaj chaw.

2. Kale Ntsaws Nrog Lub Zog Antioxidants Zoo li Quercetin thiab Kaempferol

Kale, zoo li lwm cov zaub ntsuab, yog heev hauv antioxidants.

Cov no suav nrog beta-carotene thiab vitamin C, nrog rau ntau yam flavonoids thiab polyphenols ().

Antioxidants yog tshuaj uas pab tiv thaiv kev puas tsuaj los ntawm cov dawb radicals hauv lub cev ().

Oxidative kev puas tsuaj ntseeg tau tias yog ntawm tus thawj coj tsav tsheb ntawm kev laus thiab ntau yam kabmob, nrog rau mob cancer (4).

Tab sis muaj ntau yam tshuaj uas tshwm sim rau tshuaj tua kab mob antioxidant kuj tseem muaj lwm yam haujlwm tseem ceeb.

Qhov no suav nrog cov flavonoids quercetin thiab kaempferol, uas pom muaj ntau hauv kale ().

Cov tshuaj no tau kawm kom ntxaws hauv cov raj ntsuas thiab tsiaj.

Lawv muaj lub zog los tiv thaiv lub siab, tiv thaiv ntshav siab-txo qis, tiv thaiv mob, tiv thaiv kab mob, tiv thaiv kev mob siab thiab tiv thaiv mob qog nqaij hlav, ua rau muaj npe qee (,,).

Ntau cov tshuaj tua kab mob muaj zog hauv cov kale, suav nrog quercetin thiab kaempferol, uas muaj ntau cov txiaj ntsig zoo rau kev noj qab haus huv.

3. Nws yog Qhov Chaw Zoo Ntawm Vitamin C

Vitamin C yog ib qho tseem ceeb ua dej-soluble antioxidant uas ua hauj lwm ntau yam haujlwm tseem ceeb hauv cov kab mob ntawm lub cev.

Piv txwv, nws yog qhov tsim nyog rau kev sau ua ke ntawm collagen, cov protein ntau tshaj hauv lub cev.

Kale muaj ntau nyob rau hauv cov vitamin C ntau dua li lwm cov zaub, muaj kwv yees li 4,5 npaug ntau npaum li zaub ntsuab (9).

Qhov tseeb yog, kale yeej yog ib qho txiaj ntsig zoo tshaj plaws hauv ntiaj teb ntawm vitamin C. Ib lub khob ntawm kale nyoos muaj ntau cov vitamin C ntau dua li cov txiv kab ntxwv tag nrho (10).

Kale yog qhov muaj txiaj ntsig zoo ntawm cov vitamins C, ib qho antioxidant uas muaj ntau lub luag haujlwm tseem ceeb hauv lub cev. Ib khob ntawm kale nyoos yeej muaj cov vitamin C ntau dua li cov txiv kab ntxwv.

4. Kale tuaj yeem pab txo cov roj (Cholesterol), uas tuaj yeem txo qhov kev pheej hmoo mob Plawv

Cov roj (cholesterol) muaj ntau txoj haujlwm tseem ceeb hauv lub cev.

Piv txwv, nws yog siv los ua cov kua tsib kua qaub, uas yog cov tshuaj uas pab lub cev zom cov rog.

Lub siab hloov cov roj cholesterol mus rau hauv cov kua tsib kua qaub, uas tom qab ntawd tso tawm rau hauv kev zom zaub mov thaum twg koj noj khoom noj rog.

Thaum tag nrho cov rog tau nqus thiab cov kua tsib cov kua qaub tau ua haujlwm rau lawv lub hom phiaj, lawv rov nkag rau hauv cov ntshav thiab rov ua siv dua.

Cov tshuaj hu ua bile acid sequestrants tuaj yeem khi cov kua tsib cov kua qaub hauv lub plab thiab tiv thaiv lawv los ntawm kev rov tsim kho. Qhov no txo ​​qis tag nrho cov roj hauv lub cev.

Kale yeej muaj cov kua tsib cov kua qaub ua kom zoo, uas tuaj yeem txo cov qib roj cholesterol. Qhov no yuav ua rau txo qis kev pheej hmoo mob plawv ntev (11).

Ib txoj kev tshawb nrhiav tau pom tias haus kale kua txiv txhua hnub rau 12 lub lis piam nce HDL ("zoo") cov roj (cholesterol) 27% thiab qis LDL tsawg dua 10%, thaum tseem tab tom txhim kho antioxidant (12).

Raws li ib txoj kev tshawb nrhiav, muab cov kale ntau zuj zus ntxiv ua rau cov bile acid binding effect. Steamed kale ua tau 43% raws li muaj zog npaum li cholestyramine, cov roj uas txhaws roj hauv qis uas ua haujlwm zoo ib yam li (13).

Kale muaj cov tshuaj uas khi cov kua tsib kua qaub thiab txo cov roj cholesterol hauv lub cev. Steamed kale yog tshwj xeeb tshaj yog.

5. Kale Yog Ib qho Ntawm Ntiaj Teb Qhov Chaw Zoo tshaj plaws ntawm Vitamin K

Vitamin K yog khoom noj khoom haus tseem ceeb.

Nws yog qhov tseem ceeb rau cov ntshav txhaws, thiab ua li qhov no los ntawm "ua kom" qee cov protein thiab ua rau lawv muaj peev xwm khi calcium.

Cov tshuaj anticoagulant zoo Warfarin ua tau haujlwm los ntawm kev thaiv cov haujlwm ntawm cov vitamin no.

Kale yog ib lub ntiaj teb cov txiaj ntsig zoo tshaj plaws ntawm vitamin K, nrog ib lub khob nyoos uas muaj yuav luag 7 npaug ntawm cov txiaj ntsig uas tau pom zoo txhua hnub.

Daim ntawv ntawm cov vitamin K hauv kale yog K1, uas txawv dua cov vitamin K2. K2 nyob hauv cov khoom noj taum pauv thiab qee yam tsiaj muaj khoom noj. Nws pab txhawm rau tiv thaiv kab mob plawv thiab txha caj qaum (14).

Vitamin K yog ib yam khoom noj tseem ceeb uas txuam nrog ntshav txhaws. Ib lub khob ntawm kale tsuas yog 7 zaug ntawm RDA rau cov tshuaj vitamin K.

6. Muaj Ntau Cov Kab Mob Cancer-Ntaus Hauv Kale

Kab mob khees xaws yog ib yam kab mob txaus ntshai tshaj plaws los ntawm qhov kev tswj tsis tau cov quav ntshav.

Kale tau muab cov khoom sib txuas uas ntseeg tau tias muaj kev tiv thaiv tawm tsam mob qog nqaij hlav.

Ib qho ntawm cov no yog sulforaphane, uas yog ib yam khoom uas tau pom tias yuav pab tiv thaiv kev tsim cov qog ntshav ntawm cov qe (qib 15,, 18).

Nws kuj tseem muaj indole-3-carbinol, lwm yam khoom uas ntseeg tau tias yuav pab tiv thaiv kabmob kheesxaws ().

Cov kev tshawb fawb pom tias zaub paj zoo (suav nrog kale) yuav txo qis kev pheej hmoo ntawm ntau yam mob qog nqaij hlav, txawm hais tias cov pov thawj hauv tib neeg tau sib xyaw (,).

Kale muaj cov tshuaj uas pom tias yuav pab tua mob qog nqaij ntshav hauv kev sim tshuaj thiab kuaj tsiaj, tab sis tib neeg cov pov thawj tau sib xyaw.

7. Kale Loj Heev hauv Beta-Carotene

Kale feem ntau tau lees tias muaj cov vitamin A ntau dua, tab sis qhov no tsis muaj tseeb nkaus.

Nws yog qhov tseeb nyob rau hauv beta-carotene, ib qho tshuaj antioxidant uas lub cev muaj peev xwm tig mus rau hauv Vitamin A ().

Vim li no, kale tuaj yeem yog txoj hauv kev zoo los ua kom koj lub cev qib ntawm cov vitamin tseem ceeb no ().

Kale muaj ntau nyob rau hauv beta-carotene, ib qho tshuaj antioxidant uas lub cev tuaj yeem hloov mus rau hauv cov vitamins A.

8. Kale Yog Cov Khoom Muaj Nqes Zog uas Cov neeg feem coob tsis Tau Txaus

Kale muaj ntau hauv cov zaub mov, qee yam uas ntau tus neeg ua haujlwm tsis txaus.

Nws yog cov cog ntoo zoo los ntawm cov calcium, lub as-ham uas tseem ceeb heev rau kev noj qab haus huv ntawm pob txha thiab ua lub luag haujlwm hauv txhua yam ntawm lub luag haujlwm ntawm tes.

Nws kuj tseem yog qhov chaw muaj txiaj ntsig zoo ntawm magnesium, uas yog cov ntxhia pob zeb tsis tseem ceeb uas neeg feem coob tsis tau txais txaus. Noj ntau ntawm magnesium yuav tiv thaiv hom 2 mob ntshav qab zib thiab mob plawv (24).

Kale tseem muaj cov poov tshuaj me me, cov ntxhia pob zeb uas pab tswj hluav taws xob hauv cov kab mob hauv lub cev. Kev noj zaub mov kom txaus tsim nyog tau txuas rau kev txo ntshav siab thiab txo qis kev mob plawv ().

Ib qho zoo dua uas kale muaj tshaj nplooj zaub ntsuab zoo li zaub ntsuab yog tias nws muaj oxalate tsawg, ib yam khoom muaj nyob hauv qee cov nroj tsuag uas tuaj yeem tiv thaiv cov zaub mov tsis raug nqus (26).

Muaj ntau cov zaub mov tseem ceeb muaj nyob hauv kale, qee yam feem ntau tsis muaj kev noj haus niaj hnub. Cov no suav nrog calcium, potassium thiab magnesium.

9. Kale Loj nyob rau hauv Lutein thiab Zeaxanthin, Cov Khoom Noj Muaj Zog Uas Tiv Thaiv Ob lub qhov muag

Ib qho ntawm cov teebmeem feem ntau ntawm kev laus yog tias qhov muag pom zuj zus.

Qhov zoo, muaj ntau cov khoom noj muaj txiaj ntsig hauv pluas noj uas tuaj yeem pab tiv thaiv qhov no los ntawm qhov tshwm sim.

Ob ntawm cov khoom tseem ceeb yog lutein thiab zeaxanthin, carotenoid cov tshuaj antioxidant uas pom muaj ntau hauv kale thiab qee yam zaub mov.

Ntau cov kev tshawb fawb tau qhia tias cov neeg uas noj lutein thiab zeaxanthin txaus muaj kev pheej hmoo ntau ntawm macular degeneration thiab cataracts, ob lub qhov muag cuam tshuam heev (,).

Kale muaj ntau nyob rau hauv lutein thiab zeaxanthin, cov as-ham uas tau txuas rau qhov kev pheej hmoo txo ​​qis ntawm macular degeneration thiab cataracts.

10. Kale Yuav Muaj Peev Xwm Pab Koj Poob Kom Rog

Kale muaj ntau lub zog uas ua rau nws yuag cov phooj ywg poob zoo.

Nws yog qhov muaj tsawg kawg hauv calories tab sis tseem muab qhov tseem ceeb uas yuav tsum tau pab koj lub siab xav.

Vim tias muaj cov calories thiab cov ntsiab lus dej siab, kale muaj lub zog siv hluav taws xob tsawg. Noj ntau ntau cov zaub mov uas tsis tshua muaj zog noj tau pom tias yuav pab kom yuag poob hauv cov kev tshawb fawb ntau (,).

Kale kuj tseem muaj mentsis ntawm cov protein thiab fiber. Cov no yog ob qho ntawm cov khoom noj tseem ceeb tshaj plaws thaum nws los poob ceeb thawj.

Txawm hais tias tsis muaj ib qho kev tshawb nrhiav ncaj qha cuam tshuam cov tshwm sim ntawm kale ntawm poob phaus, nws ua rau pom tias nws yuav yog ib qho txiaj ntsig ntxiv rau kev ua kom yuag.

Raws li cov khoom noj khoom haus-ntom, cov zaub mov muaj calorie tsawg, kale ua ib qho zoo ntxiv rau cov zaub mov poob phaus.

Rau hauv qab Kab

Hmoov zoo, ntxiv kale rau koj cov zaub mov yog qhov yooj yim. Koj tuaj yeem yooj yim ntxiv nws rau koj cov zaub nyoos lossis siv nws hauv cov zaub mov txawv.

Cov khoom noj txom ncauj nrov yog kale chips, qhov twg koj drizzle qee qhov ntxiv nkauj xwb tus txiv roj lossis avocado roj rau ntawm koj kale, ntxiv ib co ntsev thiab tom qab ntawd ci hauv nws qhov cub kom txog thaum qhuav.

Nws qab qab heev thiab ua rau zoo kawg nkaus ua kom nkig, cov khoom noj txom ncauj zoo tshaj plaws.

Ntau tus neeg kuj ntxiv kale rau lawv cov smoothies thiaj li yuav txhawb nqa tus nqi khoom noj khoom haus.

Thaum kawg ntawm lub hnub, kale yog twv yuav raug hu ib qho ntawm kev noj qab haus huv tshaj plaws thiab muaj txiaj ntsig tshaj plaws ntawm lub ntiaj teb.

Yog tias koj xav ua kom zoo ntxiv rau cov zaub mov koj noj rau hauv, xav txog kev thauj khoom ntawm kale.