Nā pono o ka kale

kale poni

Malia ʻo ka meaʻai kekahi mea ʻino i nā ʻano ʻokoʻa hiki i ko mākou ʻāina. I kēia hihia, Aia ʻo kale i nā lehelehe o nā mea āpau A ʻaʻole wale no ka mea e kamaʻilio e pili ana i kēia huahana, akā no ka mea he nui i hoʻolauna iā ia i kā lākou menus o kēlā me kēia lā.

ʻO ia kekahi o nā mea kanu momona loa hiki iā mākou ke loaʻa ma ka mākeke, ʻoiai ma ka huli, inā ʻaʻole lākou i haʻi iā ʻoe e pili ana ia, ʻo ia kekahi o nā mea ʻike ʻole loa ʻia.

En ʻūhāʻike lākou iā ia ma ke ʻano kaleen ie "kāpena ʻōmaʻomaʻo" a i ʻole "collard greens" i kā mākou ʻōlelo. Aia ia i loko o ka ʻohana o ka cauliflower, broccoli a i ʻole nā ​​ulu ʻo Brussels liʻiliʻi.

greens collard

Ma muli o ke kaulana e loaʻa nei iā ia i ke kaulana, kokoke ʻo ia e wehe i ka milo a e pili ana i ka lei aliʻi wahine o nā mea kanu ʻōmaʻomaʻo. Hoʻomaka ka hapa nui e ʻike iā ia i kēia manawa, ma hope o ka heluhelu pinepine ʻana i nā ʻatikala he lehulehu ma ka Pūnaewele, a ʻaʻohe mea kupanaha.

Ke haʻi aku nei mākou iā ʻoe he aha nā waiwai a me nā pono ʻoi loa no laila e aloha pū ʻoe me ka kale.

pā me nā mea kanu

Pehea e ʻai ai i ka kale

Es waiwai nui i nā mea momona, no laila kūpono ke mālama a hoʻomaikaʻi i ko mākou olakino. Ma ke ʻano he hau, waiwai nui kona ʻono.

Paipai nā loea ʻai, nā mea ʻai pono i nā kīʻaha a me ka hapalua o ka kale i ʻelua mau manawa i ka pule. ʻO ka mea kūpono ke kūʻai paʻa a me ke kala nui. I mea e lilo ʻole ai kā lākou mau mea momona, koi ʻia e hoʻomaʻalili iā ia i loko o nā ʻeke, no laila e mau ka lau o nā lau.

ʻO ke kūpono, e mālama i ka ʻāpana holoʻokoʻa holoi ʻole ʻia, a holoi i nā lau e hoʻopau ʻia i kēia manawa. Hiki ke hoʻopaʻa 5 mau lā i loko o ka pahu hau.

ipu kīʻaha puaʻa me ka kale

ʻ Tipslelo aʻoaʻo no ke kuke ʻana iā ia

Paipai ʻia kona ʻai ʻana i ka maka ma muli o ka nui huaʻai C, ka mea e hele a puni ls 20mg no 100 gram, nalowale paha inā kuke mākou iā ia. No kēia kumu, noi ʻia e ʻai maka ia.

  • Paipai mākou e hana i nā wai ʻōmaʻomaʻo me ka kale. ʻO ka momona loa, ka ʻai ʻana me nā mea kanu a me nā hua ʻē aʻe e hoʻonui ai i kona mau ʻano a me ka ʻono. ʻO nā wai hoʻi, inā hoʻopau mālie a me ka noʻonoʻo, hiki ke hoʻomaikaʻi i kā mākou pilikia digestive.
  • Hiki iā mākou ke hoʻohui iā ia i kā mākou ipu pasta a me nā sopa.
  • Hāʻawi ʻia versatility like spinach-like, no laila hiki iā ʻoe ke hoʻohana ma ke ʻano like.
  • Hiki iāʻoe lettuce pani no kale i kāu salakeke a i ʻole i kāu sandwiches.
  • Hiki iāʻoe hoʻohana iā ia i mea hoʻonaninani no nā pā e like me ka salmon i hoʻomoʻa ʻia, ka moa a me ka pipi paha.
  • ʻOiai waiwai i ka puna, ua lilo kahi pani a me kahi ʻokoʻa i nā ʻano ʻokoʻa ʻano waiū, ʻaʻole pani hakahaka no laila ʻaʻole pono e waiho ʻia nā yogurts, ka waiū a me nā tī.

kāpī kale

Nā pono o ka kale

Loaʻa i kēia kāpeti nā manawa ʻelua i nā antioxidants ma mua o nā lau lau ʻōmaʻomaʻo, no kēia kumu e lilo i mea kaulana loa. Hāʻawi i ka beta-carotene, lutein a me zeaxanthin, ʻekolu mauʻano e hakakā a pale i ke kino mai nā radical free.

Mālama i kā mākou ʻike

No kāu hāʻawi o lutein a me zeaxatin, ka hopena o ka hoʻomohala ʻana i nā pilikia o ka maka e like me ka hoʻohaʻahaʻa ʻana o ka ocular a me nā cataract i hoʻemi ʻia.

Mālama i ka puʻuwai ikaika

Hoʻoemi nui ia i ka weliweli o ka maʻi o ke aʻa coronaryʻo ia, ʻoiai e hoʻoliʻiliʻi ana i ka cholesterol maikaʻi ʻole i loko o ke koko. He aha hou aʻe, Hāʻawi ka kale i nā waikawa momona Omega 3, nā mea e mālama pono i kā mākou mea nui.

Pale i ka ʻili a me nā mākala

Pili ka ʻai momona i ka wikamina C, kōkua i ka synthesi o collagen. ʻO ka kolone ʻo ia ka protein i pili i ka hana a me ka hoʻokumu ʻana o nā olonā, nā aʻa, ka ʻili a me nā ligament.

Ma kēia ala e hoʻoikaika ai i ko mākou mākala.

ʻAi e ālai i ka helehelena o ka maʻi ʻaʻai

Nā meaʻai he nui ke kī i hiki ʻole iā mākou ke ʻeha i ka maʻi ʻaʻai, kale kekahi mea e noʻonoʻo ai. O ia kahi anticancer ikaika e like me ka sulforaphane i loaʻa iā ia, kahi mea e ālai i nā koʻohune e hoʻoulu ai i ka ʻōpū a me nā maʻi duodenal

Nā waiwai kūpono o ka kale

Loaʻa i loko o hoʻokahi kīʻaha o ka kale nā ​​kalo he 33Nui kona waiwai i ka calcium, nā wikamina o ke ʻano A, C a me K. He mea kanu nui ia i nā antioxidants, nā minelala a me nā fiber.

Ke hele hohonu nei i ke kumuhana, hōʻike mākou i kēia:

  • ʻImi mineral kiʻekiʻe: kalipuna, makanekiuma, potasiuma, hao, a me ka puluniu.
  • Provitamin A, wikamina C a me K.
  • ʻO ka hāʻawi a Loaʻa ka protein i 9% no laila ua lilo ia i hoʻokahi o nā hōkū meaʻai o ka nā mea kanu a me nā mea ʻai.
  • Hāʻawi paʻakikī ia i nā calori, e pili ana i 40 calories ma 100 mau mika. Me kēia mau waiwai, hiki ke lilo i koho maikaʻi e hoʻopau iā ia i kā mākou papaʻai haʻahaʻa haʻahaʻa.

lau lau kale

He meaʻai nui a kale paha kahi kale?

Ke hoʻomaka mākou e pili i ka ʻike e pili ana i ka kale, ʻōlelo mākou ʻo ia nōua lilo i punahele na kekahi poʻe, mahalo i kāna mau waiwai a me nā pono.

ʻAe he ʻoiaʻiʻo nō nona ia, akā kānalua mākou inā ua hele mai kēia huahana e noho a hoʻomau paha i kāna ala e like me kā lākou bran oat, aila niu, nā hua chia, a i ʻole quinoa i waena o ka lehulehu o nā meaʻai ʻē aʻe.

He mea nui ka meaʻai i ko mākou olakino, kuleana mākou no ka mālama ʻana iā mākou iho me nā meaʻai i wae ʻia, inā koho mākou i nā huahana maikaʻi ʻole a me nā nui nui, e hoʻokau mākou i ko mākou olakino a me ko mākou kino.

ʻAʻohe meaʻai kahi hana mana o ke kūloheloheʻO ia wale nō, hui pū ʻia me nā mea olakino ʻē aʻe, hiki iā mākou ke pale aku i kekahi ʻano o nā maʻi. No kēia kumu, ʻo ka mea a mākou e aʻoaʻo ai Loaʻa i ka ʻike āpau i kā mākou lima a ʻike pehea e hoʻokomo ai i ka hana ʻike i nā waiwai a me nā pono o kēlā me kēia meaʻai nui a lākou e hōʻike mai ai iā mākou.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.