Wonke umuntu uzizwa sengathi kufanele adle kakhulu i-kale, kodwa uma kuluhlaza kungumzamo othile ngezinye izikhathi. Ngiye ngabona eziningi zokupheka zama-saladi ase-kale lapho imiyalo ibiza ukugubha amaqabunga ama-kale ngamafutha ngamafutha ukuze uwafake futhi abe nempilo encane. Uma ngabe nginesikhathi sokubuthwa noma yini, mhlawumbe ngeke ngikhethe.
Lokho engikuthanda ukukwenza ukuxuba, okuqoshiwe, ngokusanhlamvu okuphekiwe okushisayo, ukuze ukushisa kokusanhlamvu kufuthe i-kale kancane, kodwa kushiye ngokuthungwa ukuze kube khona esitsheni. Lezi zinhlobo zezitsha zokusanhlamvu zingasetshenziswa ukushisa, ukufudumala, ukushisa kwamakamelo, ngisho nokubandayo. Ziyinto ephathekayo enkulu, ngakho-ke yenza izidlo ezinhle kulo lonke isonto.
Zama ezinye izinhlamvu, ezifana ne-farro, ibhali, ukhula, umzala (empeleni i-pasta, kodwa ungacabangi ... i-quinoa empeleni iyinzalo).
Uma ungenaso isikhathi noma ukuthambekela kokusabalalisa isaladi egayiwe egqoke ebhodini lokubhaka ukuze uqede ukupholisa, ungawela isinyathelo. Ivumela kuphela i-quinoa ukuba ipholile ngokulinganayo, futhi iqede ukuthi kungenzeka isaladi ibe mnandi noma i-gummy.
Okuzokwenza
- 4 izinkomishi
- i-quinoa esishisayo ephekiwe
- 4 izinkomishi eziqotshwe ama-kale ama-kale (iphasela eli-5-ounce)
- ½ inkomishi i-anyanisi encane
- 3 wezipuni ngaphezulu amafutha omnqumo virgin
- 2 wezipuni juice fresh lemon
- Isipuni 1 iwayini elimhlophe iviniga
- 2 amathisipuni lwesinaphi seDijon
- 1 ithisipuni igayikhi encibilikisiwe
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Esikhathini esikhulu, noma ebhodweni opheka i-quinoa, hlanganisa i-quinoa ne-kale kuze kuhlangane kahle. Vumela ukuba uhlale imizuzu engaba ngu-3 ngakho-ke i-kale ishaya kancane.
- Esigubheni esincane uhlanganise anyanisi, amafutha omnqumo, ijusi kalamula, uviniga, lwesinaphi lwesinaphi, u-garlic nosawoti kanye nopelepele. Thela ukugqoka phezu kwengxube ye-quinoa, bese uphonsa ukuze uhlanganise kahle. Uma unesikhathi, shayela ishidi lokubhaka elibiziwe elinama-aluminium bese usakaze isaladi ye-quinoa ukuze ipholile ngokushesha futhi ngokulinganayo. Khonza esitsheni, ekamelweni lokushisa.
Nansi ulwazi oluthe xaxa mayelana nokuluhlaza okweshumi leminyaka, kale: Ulwazi olungaphezulu lungatholakala lapha:
- U-Kale uyilungu lomndeni weklabishi (i-Brassica oleracea), ehlobene nemifino ye-cruciferous efana neklabishi, i-broccoli, i-cauliflower, imifino ye-collard namahlumela e-brussels.
- I-Kale iphakathi kwe-Most Nutritional Dense Foods ku-Planet
Ikomidi elilodwa lama-alu eluhlaza (cishe amagremu angu-67 noma ama-ounces angu-2.4) liqukethe (1):
I-Vitamin A: 206% we-RDA (kusuka ku-beta-carotene).
I-Vitamin K: 684% ye-RDA.
I-Vitamin C: 134% we-RDA.
I-Vitamin B6: 9% ye-RDA.
I-Manganese: 26% we-RDA.
I-Calcium: 9% we-RDA.
I-Copper: 10% we-RDA.
Potassium: 9% we-RDA.
I-Magnesium: 6% we-RDA.
Khona-ke iqukethe 3% noma ngaphezulu i-RDA ye-Vitamin B1 (Thiamin), i-Vitamin B2 (Riboflavin), i-Vitamin B3 (i-Niacin), i-Iron ne-Phosphorus.
Lokhu kuza ngama-kilojoule angu-33, ama-gramu ayisithupha ama-carbs (ama-2 awo ayi-fiber) nama-3 amagremu amaprotheni.
- I-Kale ilayishwe Nge-Antioxidants Enamandla. (Antioxidants yizinto ezisiza ukuphikisana nomonakalo we-oxidative ngama-radicals mahhala emzimbeni)
- Umthombo omuhle kakhulu wevithamini C.
- I-Kale ingasiza uketshezi lwe-cholesterol, enganciphisa ingozi yesifo senhliziyo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 141 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 55 mg |
| Ama-carbohydrate | 19 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |