Umlando wama-kales uhlehlela emuva ku-Roman Times. Njengelungu lomndeni weklabishi, ipakisha amaminerali abalulekile njenge-broccoli, ukholifulawa namakholadi.
I-Kales iphakathi kwemifino eluhlaza ehamba phambili enomsoco. Banezinzuzo eziningi zezempilo nokudla. Amanye ama-compounds kuma-kales ayelapha. Ukuthandwa kwayo kube negalelo ekusetshenzisweni okubanzi kwamasiko ahlukene emhlabeni jikelele. Itshalwa ngezinga elincane ukuze kuziphiliswe futhi ngesilinganiso esikhulu ngenhloso yokuthengisa.
Ake sibheke izinzuzo umuntu angazithola kuma-kales.
Iqukethe Ama-Antioxidants Abalulekile
Ama-Antioxidants afana ne-beta-carotene aqukethe ama-kales neminye imifino eluhlaza. Ngaphandle kwalokho, inama-flavonoid ahlukene, uvithamini C, nama-polyphenols. Ama-Antioxidants avimbela ukulimala kwe-oxidative ngama-radical mahhala emzimbeni wakho. Kuyasiza ekwelapheni izifo ezinjengomdlavuza.
Nokho, kufanele futhi uqaphele ukuthi izinto ezilwa ne-antioxidant zinemisebenzi eyengeziwe ebalulekile futhi. Ezinye izibonelo kuma-kales yi-kaempferol kanye ne-flavonoids quercetin. Kutholwe ngemuva kocwaningo oluqinile ukuthi lawa ma-antioxidants ayakwazi ukuvikela inhliziyo yakho, ehlise umfutho wegazi ophakeme, futhi anikeze isivikelo kumdlavuza, phakathi kwezinye izinzuzo.
I-Kales Inothile ku-Vitamin C
Ingqamuzana lakho lomzimba lidinga ama-antioxidant ancibilikayo afana novithamini C ukuze enze imisebenzi ebalulekile. Okuqukethwe kwe-Vitamin C kuma-kales kuphakeme kuneminye imifino eluhlaza futhi isiza ekuhlanganiseni i-collagen- iphrotheni isakhiwo sayo siningi emzimbeni wakho.
Ibalulekile Ekwehliseni I-Cholesterol
Umzimba wakho udinga i-cholesterol ukwenza imisebenzi eminingi ebalulekile. Iyasiza ekwenzeni ama-bile acids athuthukisa ukugayeka kokudla kwamafutha. I-cholesterol iguqulwa ibe yi-bile acid yisibindi futhi ivunyelwe elolini lakho lokugaya noma nini lapho udla ukudla okunamafutha. Igazi lakho limunca kabusha amafutha nama-bile acid ukuze aphinde asetshenziswe. Amazinga e-cholesterol emzimbeni wakho angehliswa lapho ama-sequestrants e-bile acid ehlangana ne-bile acid ukumisa ukumuncwa kabusha. Ukwengeza, kunciphisa amathuba okuhlaselwa yisifo senhliziyo.
I-Kales iwumthombo we-Vitamin K
I-Vitamin K iyisakhi esibalulekile esidingwa umzimba wakho emsebenzini wawo. Ivula amaprotheni athile futhi iwahlanganise ne-calcium ukuvimbela ukujiya kwegazi lakho. I-Vitamin K itholakala ikakhulukazi kuma-kales emhlabeni jikelele. Ubuwazi ukuthi kukhona u-vitamin K2 ohlukile ku-vitamin K1 otholakala kuma-kales? I-Vitamin K2 ingatholakala kweminye imikhiqizo yezilwane kanye nokudla kwesoya okuvutshelwayo. Iwusizo ekunqandeni i-osteoporosis noma isifo senhliziyo.
Isiza Ukulwa Nomdlavuza
Umdlavuza yisifo esiyingozi esibangelwa ukukhula okungavamile kwamangqamuzana omzimba. Izinhlanganisela eziningi ezinikezwe ama-kales zithuthukisa ukulwa nomdlavuza. Isibonelo, i-sulforaphane inqanda umdlavuza ezingeni lemisipha. Ngaphandle kwalokho, i-indole-3-carbinol nayo ikhawulela ukuhlaselwa komdlavuza. Futhi, imifino ye-cruciferous efana ne-kales inciphisa kakhulu izingozi zomdlavuza.
I-Kales Inothile Ngezimbiwa
Amaminerali abanye abantu abangase bangabi nawo aqukethwe ngokucebile kuma-kale. Ukusebenza kwamaselula kanye nempilo yamathambo kudinga i-calcium ekhona kuma-kales. Ngaphezu kwalokho, i-magnesium ivikela umzimba wakho ngokumelene nesifo senhliziyo noma isifo sikashukela. Ukwengeza, i-potassium kuma-kales isiza ukugcina i-gradient kagesi yamangqamuzana omzimba. Iphinde ivimbele isifo senhliziyo futhi yehlise nomfutho wegazi. Kodwa-ke, i-oxalate kuma-kales incane kakhulu uma iqhathaniswa neminye imifino eluhlaza. Inciphisa ukumuncwa kwamaminerali. Amanye amaminerali akhona kuma-kales yithusi ne-manganese. Inani lamafutha avunyelwe kuma-kales lincane. Kodwa-ke, i-omega 3 fatty acid, eyaziwa ngokuthi i-alpha-linolenic acid, igcwele kuwo. Okuqukethwe kwayo okuncane kwama-kilojoule kunomthelela ezakhiweni eziningi ezitholakala kuma-kales. Khulisa ukudla kwakho kwe-kale futhi ubone ukuthi okuqukethwe kwakho kwezakhamzimba kuzokhuphuka kanjani kakhulu.
I-Kales Iqukethe i-Lutein, i-Zaexanthin kanye Nezakhamzimba Ezivikela Iso
Izinkinga zamehlo zivame ukuqhubeka njengoba iminyaka ihamba. Ingalawulwa yimisoco eminingi ekhona ekudleni. I-carotenoid antioxidant efana ne-zaexanthin ne-lutein yizibonelo ezitholakala kakhulu kuma-kales. Abantu abadla ngokwanele lawa ma-antioxidants bavikelekile kuma-cataract kanye nokuwohloka kwemisipha.
I-Beta-carotene Iqukethwe Kakhulu eKales
I-Antioxidant beta-carotene ithandwa kakhulu kuma-kales. Iguqulwa ibe yivithamini A ngomzimba, ichaza ukuthi kungani kungalungile ukuphikisa ukuthi uvithamini A uqukethe ngokucebile kuma-kales. Ungakwazi ukwengeza u-vitamin A emzimbeni wakho ngokudla ama-kales amaningi.
Okubalulekile Ekwehleni Kwesisindo
I-Kales idlala indima ebalulekile ekunciphiseni isisindo. Nakuba inama-calories amancane, isanikeza umzimba wakho inqwaba. Futhi, amanzi amaningi aqukethwe kuyo anciphisa ukuminyana kwawo kwamandla. Izidlo lapho ukuminyana kwamandla kuncane kubalulekile ekwehliseni isisindo, ngokusho kocwaningo. Ukwengeza, kune-fiber encane namaprotheni kuma-kales adlala indima ebalulekile ekunciphiseni isisindo. Ngakho-ke uyelulekwa ukuthi uyengeze ekudleni kokunciphisa umzimba.
I-ayoni Ecebile Esiza Ukugaya
Ama-ayina athuthukisa impilo, ikakhulukazi kwabesifazane. Kwenza kube lula ukuthuthwa komoyampilo ezingxenyeni ezihlukene zomzimba, ukukhula kwamaseli, nokusebenza kahle kwesibindi. Ngaphezu kwalokho, i-iron ithuthukisa ukwakhiwa kwama-enzyme ne-hemoglobin. Awu, ungawandisa kanjani ama-iron kales? Ipani lensimbi lingasetshenziselwa ukulilungisa, bese lihlanganiswa nokudla okugcwele uvithamini C.
I-fiber equkethwe kuma-kales ithuthukisa ukugaya kanye nokukhipha. Ingabe uyazilahla iziqu ze-kale? Ama-probiotics ondla i-microbiome aqukethe ngokucebile iziqu ngakho-ke akufanele asuswe.
Isiphetho
I-Kales inezinzuzo eziningi zezempilo futhi iza ngezinhlobo ezahlukene. Izinhlobo eziningi ziluhlaza, nakuba ezinye zibomvu noma zinsomi. Izinhlobo ezisebenzisekayo zihlanganisa i-dinosaur nama-kales okuhlobisa. Kokubili kunokuthandwa okuhlukile, ukwakheka, kanye nezinhlobo ezahlukene. Akulula ukukhetha uhlobo olunempilo kakhulu lwama-kales njengoba wonke anomsoco kakhulu. Ukwengezwa kwama-kales ekudleni kwakho okuhlukahlukene okuhlanganisa amasaladi noma zokupheka kulula. Ama-Kale chips yiwona ojwayeleke kakhulu. Ukwengezwa kwama-kales ezibiliboco kuyathandwa futhi kuyalulekwa ukuthi kuthuthukiswe inani lokudla okunomsoco. Ngakho-ke akuphikiswa ukuthi ama-kales aphakathi kwemifino enempilo kakhulu emhlabeni.
Ngikholwa ukuthi isayensi yezokudla iwumsizi omuhle kakhulu wokuthuthukisa impilo nokwelashwa okungeziwe ekwelashweni. Umgomo wami uwukusiza abantu ukuba bathuthukise impilo yabo nokuphila kahle ngaphandle kokuzihlukumeza ngemikhawulo yokudla engadingekile. Ngingumsekeli wempilo enempilo - ngidlala ezemidlalo, ngibhayisikili, futhi ngibhukuda echibini unyaka wonke. Ngomsebenzi wami, ngivezwe kuVice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, kanye neminye imithombo yezindaba.
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