Uma ubona uhlaza oluhlaza okwesibhakabhaka ngokuvamile kuvamise isipinashi. Kodwa i-kale yayithengisiwe. Ukudayiswa okukhulu. Cishe mahhala. Futhi nginekhrimu efrijini. Ngakho-ke, ngiphelile nge-cream eyama-cream, eyayinomnandi, futhi isetshenziswe ngokwengeziwe kunokupinashi okhilimu, okuyinto eluhlaza okwedlulele. I-Creamed kale izoba isisekelo esisha sekhaya.
I-Kale ngokuqinisekile ithola ukunakekelwa okuningi, futhi inikeza ithoni ye-nutritional bang ye-buck (ngisho nalapho ingekho ukudayiswa!). Ungathatha izitshalo ezinzima ze-kale ngaphambi kokupheka, kodwa zisuke kalula uma i-kale ibilisiwe ngamaminithi angu-8 noma ngaphezulu.
Okuzokwenza
- 3 ama-bunches amakhulu ase-kale
- Isipuni esingu-1 sikasawoti esishukela, kanye nokuningi ukunambitha
- 2 wezipuni ibhotela elingenalutho
- 2 amathisipuni garlic ogqotshwe
- 1 inkomishi enesisindo esikhulu
- Umswakama omnyama omnyama omusha wokunambitha
- I-te isipuni esiswini esisha (ozithandayo)
- ¼ indebe egayiwe yiParmesan
Indlela Yokwenza
- Letha amanzi amakhulu emathumba, bese ufaka isipuni 1 sosawoti. Engeza i-kale (yenza lokhu kumaqoqo uma kunesidingo) bese ubilisa, uvuselela ngezikhathi ezithile imizuzu engu-8 kuze kube yilapho i-kale isineke. Susa i-kale nge-tongs, noma ukhiphe ku-colander. Cool uze ukwazi ukuyiphatha kahle bese ususa iziqu ezinzima, futhi uqede kalula i-kale.
- Ephakeni elikhulu phezu komlilo ophakathi, qhafaza ibhotela. Engeza i-garlic bese usuka ngeminithi engu-1 uze ijika ngegolide. Hlanganisa ukhilimu nge-usawoti kanye nepelepele. Beka phezu kokushisa okuphezulu futhi ulethe esimeni. Engeza i-kale eqoshiwe, i-nutmeg (uma isebenzisa), iParmesan, nosawoti (uma kudingekile) ne-pepper. Letha ingxube emuva ekumumeni bese uqhubezela kuze kube yilapho impuphu iba izingubo ezicwebezelayo futhi ezihle kakhulu. Nambitha futhi ulungise isikhathi sonyaka. Khonza ushisayo.
Yilokho okushiwo yi-Web MD mayelana ne-kale, enye yezinto ezidlula zonke izinhlobo zeminyaka edlule.
I-Kale ivela emndenini weklabishi, ehlanganisa i-broccoli, i-cauliflower ne-collards. Ngama-calories angu-33 kuphela, indebe eyodwa yama-eluhlaza e-kale inezi:
Cishe amagremu angu-3 amaprotheni
2.5 amagremu we-fibre
inani elikhulu lamavithamini A, C, noK
I-folate, i-vitamin B eyisihluthulelo sokuthuthukiswa kobuchopho
I-Lutein ne-zeaxanthin, izakhi ezinikezela umbala ojulile, obumnyama obuluhlaza futhi zivikele ngokumelene nokubola kwesifo se-macular kanye ne-cataracts
Amaminerali kuhlanganise ne-phosphorus, i-potassium, i-calcium, ne-zinc
Uyazi ukuthi kunezinhlobo ezahlukene zama-kale? Kunezinhlobo eziningi ze-kale, kanti izitolo eziningi zokudla kufanele zibe okungenani eyodwa. Uma uthenga kakade, bheka amaqabunga amnyama, amaqabunga. Ngaphambi kokuwadla, ususe amaqabunga ezihlahleni ezinzima usebenzisa izandla noma umese.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 190 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 12 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 58 mg |
| I-sodium | I-1,243 mg |
| Ama-carbohydrate | 3 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 3 g |