Kale iri rima rakasvibirira, mashizha ane mashizha ayo ari chikamu chemhuri yekbage. Mukuwedzera kune ruvara rwemavara, kare inowanikwawo mune mamwe mavara akasiyana-siyana akadai sepepuru, machena, uye kunyange nemicheka. Kunyange zvazvo chikamu chemhuri yekakichi, kare haisi kukura mumusoro wakasimba, wakareba, mafirimbe ane fiber anobuda kubva pakati peboka.
Izvi zviri nyore kukura yemiriwo zvinogona kudzivisa kutonhora kunotonhorera saka zvino kukura mumamiriro mazhinji emamiriro.
Pasati yava nemakore apfuura, kare yaiva imwe yemiriwo yakakurumbira muEurope. Kale inowanzova yemiriwo yose muEurope nhasi, pamwe chete nedzimwe nzvimbo dzenyika dzakadai saAfrica, South America, uye Asia. Kare yave ichiwana mukurumbira muUnited States pakati pevanhu vane hutano hwehutano nekuda kwehupamhi hwaro hwemafiber, vitamini, uye mineral content.
Ko Prepared Prepared
Kare inogona kudyiwa yakasvibira kana kubikwa. Mhando dzakasiyana dzekare dzinogona kunge dzakasvibirira kana vanhu vemafuta vakawanda vachida kudya chikafu chakabikwa. Zvingave zviri mbishi kana zvikabikwa, zvakasimba, tsvina shoma inofanira kubviswa vasati vadya.
Raw kare inowanzowedzerwa kuma saladi uye inogona kushandisa mafuta-based dressing kuti ibatsire kushandura mashizha akadimbu. Raw kare ane ruvara rwakaoma , runogona kuva rakasiyana nekusvitsa kana kunakidza michero seuchi kana tahini .
Kale inogonawo kupiswa, kusungirirwa, kubikwa, kubikwa, kana kukanganisa fried. Kana iri nyore rutivi rwekudya, kare inogona kukurumidza kusunungurwa negoriki, munyu, uye pepper kusvikira wilted.
Kale ndiyo inowanzodiwa kuwedzera kune zvimedu uye mashizha nokuti mashizha ayo akasimba anobata zvakanaka kusvika pakubikira, inowedzera kuwanda kwezvokudya, uye inowedzera pop yevara uye mavara.
MuAsia, kare ndiyo inowanzobatanidzwa mumidziyo inopisa fries. Zvakare, mashizha anodikanwa anomira zvakanaka kumatambo akareba, achiva nechokwadi chokuti vanoramba vakagadzikana uye havadi kupera panguva yekubika.
MuUnited States, kare inowanzobatanidzwa nemimwe miriwo yakaita semashizha emirasi kana mapiritsi uye yakashongedzwa kwemaawa nemah ham hock kusvikira nyoro. Kale zvakare yakava chigadzirwa chakakurumbira muzvibereko nemiriwo smoothies nokuti inopa zvakawanda zve fiber uye zvinovaka. Kubika kare kusvikira yakagadzira "chip" yakasviba yakave yakakurumbira mbatata chip alternative.
Kale Nutrition
Kufanana nemimwe michero yakaoma yemashizha mashizha, kare yakakwirira mu calcium, iron, beta-carotene, uye vitamini C. Kale chikamu cheboka re cruciferous yemiriwo (pamwe nekakarichi, cauliflower, broccoli, nezvimwe), izvo zvakadzidziswa kenza yavo-kurwisana. Kale ndiyowo yakanaka yekudya fiber.
Nzira Yokutenga nekuchengetedza Kale
Kare inogona kutengwa mune rimwe boka rine tsvina yakasimba kana isati yakasarudzwa uye yakabatwa nemashizha akabviswa. Chero nzira, mashizha anofanira kuva nehupamhi, ruvara ruvara uye anonzwa akaoma uye akasimba kumubata. Gara kure nevhudzi, tsvina, kana kuti tsvuku yakasvibira mashizha.
Kare inofanira kucheneswa zvakanaka tisati tadya kana kubika sezvo mashizha akavharidzirwa anogona kusunga jecha rakawanda, tsvina, bhugs, kana zvimwe zvipuka. Kushambidza kunofanira kuitwa nguva isati yasvika pakubika kana kupedza, panzvimbo yekusati yakachengetwa semashizha akaoma achakurumidza kukurumidza.
Nokuti kare yakasimba, inogona kugara yakachena mufiriji kusvika mazuva mana kana mashanu. Chengeta yaka kare yakasungirirwa yakasungwa uye mumiti inotapira kubvumira kubvumira kubuda kwemhepo asi kudzivirira kuwedzerwa kuoma.