El I-kale ikwabizwa ngokuba yi-kale, Uhlobo lwemifuno oluye lwathandwa kakhulu ngenxa yodumo, abalubeke kwindawo ebonakalayo njengokutya okuphezulu okwangoku. Le mifuno yayisetyenziswa iminyaka ukondla imfuyo, kodwa ekuhambeni kwexesha iipropathi zayo zesondlo zafunyanwa, zaba kukutya okuxabiseke kakhulu.
Kulabo banqwenela ukulandela a ukutya okunokulinganisela kunye nokuncinci kweekhalori, I-kale iye yaba ngumlingani omkhulu. Ikuvumela ukuba waneliswe ngelixa ubonelela ngezininzi izakhamzimba kunye neekhalori ezimbalwa, ezenza ukuba zilungele ukuhambelana nazo zonke iintlobo zokutya.
Yintoni kale
Igama le-kale lisenokungavakali liqhelekile kuwe, kodwa le mifuno ikwabizwa ngokuba yi-kale ngenxa yamagqabi ayo, ayinyama kwaye a-wavy. Ifom Inxalenye yosapho olunqamlezileyo, apho sinokufumana khona ihlumela laseBrussels okanye icauliflower. Ngokufika kwemifuno kunye ne-veganism, ezi ntlobo zokutya zaqala ukubaluleka de zaba ziingcezu ezisisiseko zokutya kwemihla ngemihla.
Ukutya okusezantsi kweekhalori
Enye yeempawu eziphambili ze-kale kukuba ineekhalori ezimbalwa, njengoninzi lwemifuno. Uninzi lwale mifuno lwenziwe ngamanzi, yiyo loo nto ingasiboneleli ngeekhalori ezininzi, kodwa inexabiso lesondlo. Oko kusinceda ukuba singene emzimbeni kwaye sinqabile ibonelela ngeekhilogrem ezingama-45 ngeegram eziyi-100 nganye, kukutya okulula ngokwenene. Iya kuba sisongezo esifanelekileyo kuyo nayiphi na indlela yokutya apho ufuna ukunciphisa umzimba.
Igalelo lezimbiwa
I-Kale yimifuno enegalelo elikhulu lezimbiwa. Inkqubo ye- I-calcium yenye yazo, ngoko ke kukutya okulungileyo ukulwa ne-osteoporosis, kuba kukugaya ukutya ngakumbi kunobisi kunye nokutya okulungeleyo ukunganyamezelani ne-lactose. Kwelinye icala, ikwaqulathe i-iron, ke ilungile kwabo bane-anemia kwaye bafuna ukulwa le ngxaki.
Imifuno eneevithamini
Le mifuno iqulethe iivithamini ezifana ivithamini C, enceda ukuhlanganiswa kwe-collagen. Le vithamini ilungele ukugcina ulusu lutsha, kodwa ikwayi vithamini esinceda ukuba sifunxe i-iron, siyenza ilungele ukulwa i-anemia. Le mifuno ikwanazo neevithamini A, K kunye no-E.
Yilwa necholesterol
I-Kale ayisiyonto intle kuphela yokwenza ukuba sinciphise umzimba, kodwa ikukutya okulungileyo silwe neengxaki ze-cholesterol. Kufunyenwe ukuba xa kuthathwa njengesongezelelo kunokwenzeka ukuba inyuse i-cholesterol elungileyo kunye ne-cholesterol embi esezantsi.
Iiproteni kunye ne-antioxidants
Kuyamangalisa kule mifuno ukuba ineprotein ephezulu. Kungenxa yoko le nto kukutya okugqibeleleyo kweembaleki. Inezinto ezimbalwa iprotheni engaphezulu kwee-carbohydrate kwaye iiproteni zemifuno ziphilile kunezo esinokuzithatha kwizilwanyana. Ukongeza, le mifuno iqulethe ii-antioxidants ezininzi, ezilungele ukugcina umzimba wethu umncinci.
Ungayithatha njani i-kale
Xa kufikwa ekuthatheni imifuno esefashonini sinezinto ezininzi esinokukhetha kuzo. Enye yezona zisetyenzisiweyo kukuthatha imifuno kwiisaladi, ukongeza amagqabi aluhlaza kunye nokunonga kamva ngeoyile ye-olive. Ukongeza, le mifuno yinto efanelekileyo ehambelana nenyama eyosiweyo okanye intlanzi.
I-kale nayo ingathathwa kwii-smoothies, ukuba yinto eqhelekileyo ukuba sifuna ukuyikhupha ngaphandle kwekhaya. Singongeza i-kale kokunye ukutya okufana neminqathe okanye ezinye iziqhamo ezinjengevatala. Ngokwayo inokuba nencasa eswiti encinci ukuba ithathwe kwi-smoothie, yiyo loo nto ihlala ixutywe nezinye iintlobo zokutya okuswiti.