Khale e ne e le ntho e tala e tala e khabisitsoeng ka salate. Ka bomalimabe, e ne e sebelisoa matsatsi a seng makae mme e lahleheloa. Ke bolela hore e ka 'na ea e-ba ntho e nang le phepo e ntle ho tse ling tsa mela ea khale ea salate.
Kajeno, o tla fumana e le sesebelisoa se ka sehloohong li saleng le lijana tsa mahlakoreng. Le ka lebaka le utloahalang. Kale ke mohloli o babatsehang oa vithamine A, C le K, le mohloli o motle oa khalsiamo, tšepe, magnesium, potasiamo le vithamine C ha o ntse o le tlaase ho sodium.
Hape ho na le lik'hilojule tse ngata - senoelo se seng sa khale se khabisitsoeng se na le lik'hilojule tse 34 le gram e nyenyane haholo ea fiber.
Kale e boetse e na le likarolo tse ngata tsa phytochemicals. Lutein le zeaxanthin li amana le vithamine A 'me li ka thusa ho fokotsa menyetla ea ho ba le lefuba la ho tšoaroa ke lefuba le ho senyeha ha macular, mme lutein e ka thusa ho thibela atherosclerosis. Joaloka tsohle meroho ea cruciferous, khale e na le lintho tse bohloko tse bitsoang glucosinolate , tse ling tsa tsona li ka ba le melemo ea bophelo bo botle.
Lithuto tsa batho ba bangata li fana ka maikutlo a hore ho ja meroho ea cruciferous ho ka thusa ho thibela mefuta e meng ea kankere, le hoja liphello li sa finyellehe. Ho thata ho fumana hore na lijo tse khethehileng li thibela (kapa li baka) kankere le maloetse a mang hobane ho na le lintho tse ngata tse ka 'na tsa ferekanya. Ka mohlala, batho ba jang meroho e meng ea cruciferous ba ka boela ba ja meroho e mengata ka kakaretso kapa ba ba le tlhokomelo ea bophelo bo botle.
Leha ho le joalo, lipatlisiso tsa lipatlisiso li ka re thusa ho utloisisa hore na sulforapane e ka tlatsetsa joang thibelong ea kankere.
Sulforaphane e entsoe ka metsoako e 'meli e fumanoang meroho ea cruciferous e bitsoang glucoraphanin (e' ngoe ea li-glucosinolate tse bohloko) le myrosinase, e lokolloa ha li-meroho tse ling tsa cruciferous li lokiselitsoe le ha li tsosoa.
Sulforaphane e ka fokotsa menyetla ea mafu a mang a kankere ka ho senya lik'hemik'hale (lintho tse bakang kankere) le ka ho eketsa mosebetsi oa li-antioxidants . Sulphorane e ka boela ea e-ba le phello e tobileng ea lisele tsa kankere (bonyane, e sebetsa ka laborateng).
Ho Khetha le ho Itokisetsa Kale
U tla fumana karolong ea lihlahisoa tsa lihlahisoa tsa hau. Batla makhasi a mongobo a makhasi a mongobo 'me a se ke a phunyeha. U ka e qeta khale kapa ua e boloka ka sehatsetsing sejaneng se koahetsoeng.
Kale e ka etsoa e tala, empa ho pheha ho fokotsa bohloko le ho beha makhasi.
E le ho itokisetsa, hlatsoa khale le tlosa stems. Kenya likarolo hore e be lihlopha 'me u sebelise li salate . Nako ea khale e ka khaoloa 'me e phehiloe kapa e chesoa kapa ea sebelisoa e le motsoako ka sopho e entsoeng ka pelo kapa serame. U ka boela oa etsa li-chips tsa metsi tse nang le metsi a mangata, a etsang hore ho be le ho noa ho matla ho nang le lik'hilojule.
Lisebelisoa:
Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. "Motho ea batlang ho ithuta limela tsa cruciferous le kankere ea tšoelesa ea senya." Kankere Epidemiol Biomarkers Pele. 2003 Dec; 12 (12): 1403-9. http://cebp.aacrjournals.org/content/12/12/1403.long.
Herr I, Baachler MW. "Lijo tsa moriana oa broccoli le meroho e meng ea cruciferous: sepheo sa thibelo le phekolo ea kankere." Kankere Etsa Tšenolo 2010 Aug; 36 (5): 377-83. http://www.sciencedirect.com/science/article/pii/S0305737210000174.
Larsson SC, Haakansson N, Naaslund I, Bergkvist L, Wolk A. "Matšeliso a litholoana le meroho ha ho bapisoa le kotsi ea kankere ea pancreatic: ho lebella ho ithuta." Kankere Epidemiol Biomarkers Pele. 2006 Feb; 15 (2): 301-5. http://cebp.aacrjournals.org/content/15/2/301.long.
Lefapha la Machaba a Lefapha la Temo la Lipatlisiso tsa Temo Lefapheng la Lipatlisiso la Temo ea Sechaba ea National Nutrient ea Standard Reference Release 28. "Kale, e tala." https://ndb.nal.usda.gov/ndb/foods/show/2983.
Voorrips LE, Goldbohm RA, van Poppel G, Sturmans F, Hermus RJ, van den Brandt PA. "Meroho le litholoana tsa litholoana le likotsi tsa kankere ea li-colon le ea methapo ea malapeng molemong oa thuto ea sehlopha sa sehlopha: Thuto ea Lihlopha tsa Netherlands ka Dijo le Kankere." Am J Epidemiol. 2000 Dec 1; 152 (11): 1081-92. http://aje.oxfordjournals.org/content/152/11/1081.long.