Ubwinshi Kamere Kamere Kale Ifu - Ihingura nuwitanga |Ubushinwa% tag% Uruganda nababikora

Ibicuruzwa birambuye

Ibicuruzwa

Intangiriro

Kale ni iyitsinda ryubwoko bwimyumbati ikura kumababi yabo aribwa, nubwo amwe akoreshwa nkimitako.Bikunze kwitwa umwamikazi wicyatsi nimbaraga zintungamubiri.Ibihingwa bya Kale bifite amababi yicyatsi cyangwa umutuku, kandi amababi yo hagati ntakora umutwe (nkuko bimeze kumyumbati).Kales ifatwa nkaho yegereye imyumbati yo mu gasozi kuruta uburyo bwinshi bwo mu rugo bwa Brassica oleracea.Nisoko ikungahaye (20% cyangwa irenga ya DV) ya vitamine A, vitamine C, vitamine B6, folate, na manganese.Kale kandi ni isoko nziza (10–19% DV) ya thiamin, riboflavin, aside pantothenike, vitamine E hamwe n imyunyu ngugu myinshi, harimo fer, calcium, magnesium, potasiyumu, na fosifore.

Inyungu

Kurinda no Kwangiza Umwijima
Kale ikungahaye kuri quercetin na kaempferol, flavonoide ebyiri hamwe nibikorwa bya hepatoprotective.Kubikorwa byabo byiza birwanya antioxydeid na anti-inflammatory, iyi phytochemicals ebyiri irashobora gukumira umwijima no kwangiza urugingo ibyuma bikomeye.
Nibyiza kubuzima bwumutima
Dukurikije ubushakashatsi bwakera kuva 2007, kale ifite akamaro kanini muguhuza aside aside munda.Ibi birasobanura impamvu ubundi bushakashatsi bwatangaje ko gufata ml 150 yumutobe wa kale mbisi buri munsi mugihe cyibyumweru 12 bishobora kuzamura cyane urugero rwa cholesterol mumaraso.
Teza imbere ubuzima bwuruhu numusatsi
100 ya kale mbisi irimo 241 RAE ya vitamine A (27% DV).Iyi ntungamubiri igenga imikurire no kuvugurura ingirabuzimafatizo zose zo mu mubiri kandi ni ingenzi cyane ku buzima bwuruhu.Vitamine C, indi ntungamubiri nyinshi muri kale, igenzura umusaruro wa kolagen mu ruhu kandi igabanya kwangirika gukabije kubera imirasire ya UV.Byongeye kandi, vitamine C itera uruhu kandi ikongera ibikomere.
Kora amagufwa yawe
Kale ni isoko nziza ya calcium (254 mg kuri 100 g, 19.5% DV), fosifore (mg 55 kuri 100 g, 7.9% DV), na magnesium (33 mg kuri 100 g, 7.9% DV).Iyi minerval yose ningirakamaro kubuzima bwamagufwa, hamwe na vitamine D na K.