Kale ni imboga ziboneka mu moko anyuranye, hari izifite ibibabi bikunjakunje, ibisa na mauve, ndetse n’izifite ibibabi birambuye neza. Gusa zose zihuza intungamubiri.
Zimwe mu mboga zihariye kandi zifite intungamubiri nyinshi ni imboga zo mu bwoko bw’amashu abenshi bamenyereye ku izina rya “sukuma wiki” ariko zikaba zitwa “Kale”.
Abantu benshi ubu bamaze gusobanukirwa ko kurya imboga ari ingenzi ku buzima dore ko zuzuye intungamubiri nyinshi nka za vitamin n’imyunyungugu inyuranye. Nyamara burya nkuko no mu bantu bavukana bagira ibyo batandukaniraho byaba mu mico cyangwa imiterere niko no mu mboga bimeze aho buri bwoko, buba bufite umwihariko wabwo haba mu ntungamubiri no mu byo zimarira umubiri wacu
Akamaro ka kale buzima
Intungamubiri
Mu mboga za kale dusangamo intungamubiri zinyuranye ari zo:
- Vitamin A, K na vitamin C
- Manganese
- Umuringa
- Calcium
- Potassium
- Vitamin B6
- Ubutare
- Magnesium
- Vitamin B1, B2, B3, B5 na B9
- Phosphore
- Protein
- Zinc
- Selenium
- Sodium
- Omega-3 na Omega-6
Ibi byose ni byo bituma ziba imboga zigirira umubiri imimaro ikurikira
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Kurwanya kubyimbirwa
Kuba zikungahaye kuri ibi binure bya omega-3 na omega-6 ari byo bifatanyiriza hamwe bikabyara vitamin F, bituma ziba imboga nziza kuri ibi byo kubyimbura.
Nubwo ibinure bya omega-6 byonyine bishobora kuba byatera kubyimbirwa, ariko kuko izi mboga zinafite ibinure bya omega-3 birwanya kubyimbirwa bituma ziba imboga nziza mu kurwanya kubyimbirwa by’umwihariko ku bantu barya ibiryo byo mu nganda kimwe n’ibyatekeshejwe amavuta ya canola kuko harimo ibinure bya omega-6
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Kurwanya ibyatera uburozi mu mubiri
Izi mboga za Kale zikungahaye kuri vitamin C na beta-carotene (ihindukamo vitamin A iyo igeze mu mubiri) zikaba ingenzi mu kurwanya ingaruka zaterwa n’ibisigazwa byatera indwara mu mubiri. Ibyo birimo uburozi cyangwa ubumara buba mu byo turya, umwuka duhumeka n’amazi tunywa. Ibi bikaba ari isoko y’indwara zinyuranye zirimo iz’umutima na za kanseri ndetse n’indwara z’amaso
Kurya izi mboga rero bikaba birwanya ibi byose kimwe n’indwara yo gususumira n’iyo kwibagirwa bikunze gufata abageze mu zabukuru
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Gusukura
Akandi kamaro k’ingenzi k’izi mboga za sukumawiki ni uko kuzikoresha bifasha mu gusukura umubiri.
Ibi biterwa nuko izi mboga zikungahaye kuri isothiocyanates zikaba zituruka kuri glucosinolate zikaba zizwiho gusukura umubiri ku rwego rwo hejuru.
Imyanda n’uburozi biri mu isanzure nk’ibyo kurya byo mu nganda, ibihumanya ikirere, imiti yica udukoko n’imiti y’abantu igenda itakara hirya no hino nibyo byongera imyanda n’uburozi mu mubiri byose bikaba byongera ibyago byo kurwara
Ibi rero biba bigomba gukurwa mu mubiri. Ubwa mbere bikurwamo hakoreshejwe ibirwanya uburozi n’imyanda nyuma hagakoreshwa gusukura umubiri.
Gusa aha bisaba gukoresha izi mboga ukizisoroma kuko uko zitinda niko glucosinolates zigenda zigabanyuka ni nayo mapmvu Atari byiza kuzumisha cyangwa kuzibika igihe kinini muri firigo
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Gufasha umutima
Abahanga mu mirire bemeza ko imboga zose zifite ibara ryijimye cyane ziba zishobora gusukura umubiri zikanakuramo uburozi zikanawurinda kubyimbirwa
Ibi rero byose nibyo bituma izi mboga ziba nziza mu gufasha mu mikorere y’umutima
By’umwihariko kuba zikungahaye kuri vitamin K na E bituma ziba nziza mu mikorere yose y’umutima. Ndetse zinafasha mu kugabanya igipimo cya cholesterol mbi aho zituma cholesterol nziza yiyongera ku gipimo cya 27%
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Gukura k’ubwonko ku mwana
Nkuko twabibonye mu ntungamubiri zirimo harimo vitamin B9 iyi ikaba izwiho gufasha umwana uri mu nda gukura neza no kudakurana ubumuga.
Rero kurya izi mboga utwite bifasha umwana uri mu nda:
- Kuvukana ibiro bishyitse
- Kugira urutirigongo rukoze neza
- Gukura neza mu maso n’umutima
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Kurinda kanseri
Nkuko imboga zose muri rusange zizwiho kurwanya kanseri, kale nayo irwanya kanseri kandi ikayibuza gukura.
Ibi biterwa nuko izi mboga zikize kuri glucosinolates. Izi rero uko uhekenya izi mboga zigenda zihindurwamo ibinyabutabire binyuranye birwanya kanseri muri byo twavuga:indoles, thiocyanatess na isothiocyanates. Bikaba birwanya by’umwihariko kanseri y’uruhago, iy’amabere, iy’amara, iy’umwijima, iy’ibihaha n’iy’igifu.
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Kureba neza
Izi mboga kandi zifasha amaso gukora neza. Kuriya zijimye biterwa nuko zikungahaye kuri lutein na zeaxanthin bizwiho kurinda amaso kangirika, kuzaho igihu no gusaza.
Si ibyo gusa kuko binarinda ingaruka ziterwa n’imirasire mibi y’izuba zishobora kwangiza amaso.
Kandi kuba zirimo vitamin A bituma ziba imboga nziza mu kurinda ubuhumyi bw’amaso cyane cyane ubuza nijoro.
Icyitonderwa
Izi mboga zikize cyane kuri vitamini K (ku gipimo kirenga 600% y’icyenewe ku munsi). Ibi bituma kuzirya mu gihe ufite ikibazo cy’amaraso adatembera neza cyane cyane nk’abatuye ahantu hakonja cyane atari byiza kuko bishobora gutuma amaraso afatana ntatembere neza.
Kuko zirimo soufre, ni byiza kuzirya zitetse cyane kugirango igabanyuke. Niba ushaka kuzirya nka salade, wakoresha nkeya nabwo gacye mu cyumweru
Ku barwaye umwingo ntibyemewe kurya izi mboga.
