Zvimwe chikafu zvakare chakabatwa nefashoni dzakasiyana izvo zvinosvika munyika medu. Mune ino kesi, kare iri pamiromo yemunhu wese Uye kwete chete nekuti ivo vanotaura nezve ichi chigadzirwa, asi nekuti vazhinji vakachiunza mumamenyu avo ezuva nezuva.
Ndiwo mumwe wemiriwo unovaka muviri zvikuru izvo zvatinogona kuwana mumusika, kunyange zvakadaro, kana vasina kukuudza nezvazvo, zvakare ndeimwe yeasina kuzivikanwa.
En kugomeravanomuziva sa kareen kureva "green cabbage" kana "collard greens" mumutauro wedu. Iri mukati memhuri yekoliflower, broccoli kana zvidiki zvidiki zveBrussels.
Kubva pane mukurumbira waari kuwana mukuzivikanwa, ari kuda kuvhura sipinashi uye kuda kugadzwa kuve mambokadzi wemiriwo yakasvibirira. Vazhinji vava kutanga kumuziva izvozvi, mushure mekuverenga kakawanda nyaya zhinji paInternet, uye hazvishamise.
Isu tinokuudza Ndeapi ayo akanakisa zvivakwa uye mabhenefiti kuitira kuti newewo ude kare.
Maitiro ekushandisa kare
Es akapfuma zvisina kujairika mune zvinovaka muviri, saka zvakakwana kutarisira nekuvandudza hutano hwedu. Seichi icing, kunaka kwayo kwakapfuma kwazvo.
Nyanzvi dzezvekudya, vezvehutano vanokurudzira mukombe nehafu yeakare kaviri pasvondo. Iyo yakanaka ndeyekutenga iyo yakasimba uye ine rakasimba ruvara. Saka kuti vasarasikirwe nehutano hwavo, zvinokurudzirwa kuisa firiji mumabhegi, kuti mashizha awo arambe achitsva.
Zvakanaka, chengeta chidimbu chacho chisina kugezwa, uye osuka mashizha achazodyiwa panguva iyoyo. Unogona kubata zvakakwana 5 mazuva mufiriji.
Matipi ekubika iyo
Kushandiswa kwaro mune mbishi kunokurudzirwa, nekuti nekuve nezvakawanda vhitamini C, iyo inotenderera ls 20mg pa100 gramu, inogona kurasika kana tikabika. Neichi chikonzero, zvinokurudzirwa kuidya isina mbishi.
- Tinokurudzira kugadzira majusi egirini nekare. Kuve uine hutano hwakanyanya, kuudya nemimwe miriwo nemichero kunosimudzira hunhu hwayo nekuravira. Muto zvakare, kana ukadyiwa zvishoma nezvishoma uye nemaune, unogona kugadzirisa matambudziko edu ekugaya.
- Tinogona kuiwedzera kune yedu pasita ndiro kana masobho.
- Izvo zvinonzi sipinashi-senge kuita kwakawanda, saka unogona kuishandisa nenzira imwecheteyo.
- Unogona chinotsiva lettuce yekare mumasaladhi ako kana pama sandwichi ako.
- Unogona shandisa icho sekushongedza kwemidziyo yakadai salmoni yakakangwa, huku kana nyama yemombe.
- Kuva yakafuma mu calcium, yava chinotsiva uye chinosiyana pane chakasiyana mhando dzemukaka, kwete chinotsiva chakazara saka yogati, mukaka kana chezi hazvifanirwe kusiiwa padivi, zvisinei, isu tinoratidzira calcium irimo.
Zvakanakira kare
Iyi kabichi ine zvakapetwa kaviri ma antioxidants kupfuura mimwe miriwo yakasvibira, nekuda kwechikonzero ichi iri kuve inozivikanwa kwazvo. Inopa beta-carotene, lutein uye zeaxanthin, mhando nhatu dzinorwa nekuchengetedza muviri kubva kune vakasununguka radicals.
Tora hanya chiratidzo chedu
Nezve mupiro wako we lutein uye zeaxatin, njodzi yekuvandudza matambudziko emaziso senge kushomeka kwemaziso uye katarakisi kwadzikira.
Inochengeta moyo wakasimba
Izvo zvinoderedza zvakanyanya iyo njodzi yecoronary arteri chirwereia, sezvo inoderedza cholesterol yakaipa muropa. Chii chimwe, kare inopa Omega 3 fatty acids, avo vanonyanya kutarisira nhengo yedu huru.
Inodzivirira ganda nemhasuru
Kuva a chikafu chakapfuma mu vitamini C, inobatsira synthesis ye collagen. Iyo collagen ipuroteni inobatanidzwa mukugadzirwa uye kuumbwa kwe tendon, tsinga, ganda uye mitsipa.
Nenzira iyi mhasuru dzedu dzinosimbiswa.
Chikafu chinodzivirira kuoneka kwekenza
Zvikafu zvakawanda kiyi kuitira kuti tisatambura nekenza, kare ndeimwe yekufunga. Zviri anticancer ine simba sezvo iine sulforaphane, chinhu chinotadzisa hutachiona hunokonzeresa maronda emudumbu uye e duodenal.
Nutritional zvivakwa zvekare
Imwe kapu yekare ine 33 macalorieYakapfuma kwazvo mucalcium, mavitamini erudzi A, C naK. Muriwo une hupfumi hwe antioxidants, zvicherwa uye faibha.
Kupinda zvakadzama mune chidzidzo, tinosimbisa zvinotevera:
- Yakakwirira zvicherwa zvemukati: calcium, magnesium, potasium, iron, uye fiber.
- Provitamin A, vhitamini C uye K.
- Mupiro we protein inosvika 9% saka chave chimwe chenyeredzi chikafu cheiyo vegans uye zvinomera.
- Iyo haigone kupa macalorie, akakomberedza makumi mana macalorie pa40 gramu. Nemaitiro aya, inogona kuve yakanaka sarudzo yekuishandisa mune yedu yakaderera-koriori chikafu.
Iko kare chikafu chakanyanya kana fadhi?
Patakatanga kurondedzera ruzivo nezvekare, takati ndizvozvoe anga ave mumwe wevanodiwa nevanhu vazhinji, nekuda kweayo zvivakwa uye mabhenefiti.
Hongu ichokwadi kuti ndeyayo, asi isu tinoshamisika kana chigadzirwa ichi chauya kuzogara kana kuenderera nenzira yavo sezvavakaita oat bran, coconut mafuta, chia mbeu, kana quinoa pakati pekuwanda kwezvimwe zvekudya.
Chikafu chakakosha kuhutano hwedu, isu tine basa rekuzvitarisira isu nezvakasarudzwa chikafu, tikasarudza zvigadzirwa zvakashata uye zvakawandisa, isu tichaisa hutano hwedu nemuviri wedu panjodzi.
Hapana chikafu chishamiso chechisikigoIzvo chete zvakabatanidzwa nemamwe akawanda ane hutano tinokwanisa kudzivirira mamwe marudzi ezvirwere. Neichi chikonzero, izvo isu zvatinoraira ndezvekuti tine ruzivo rwese muruoko rwedu uye uzive maitiro ekushandisa kuziva kukosha uye mabhenefiti echimwe nechimwe chikafu chakakura chavanotipa.