Kale iyimifino emifino eluhlaza, emifino eyingxenye yomndeni weklabishi. Ngaphezu kokuluhlaza okwesibhakabhaka, i-kale iyatholakala nakweminye imibala ehlukahlukene , njengombala obomvu, omhlophe, noma obomvu. Nakuba yingxenye yomndeni weklabishi, i-kale ayikhuli ekhanda eliboshiwe ngokuqinile, emaphethweni amakhulu, ama-fibrous aphuma phakathi nendawo.
Lokhu kulula ukutshala imifino kungamelana nokushisa okubandayo ngakho-ke kukhula emazingeni amaningi.
Ngaphambi kweminyaka ephakathi, i-kale yayingenye yemifino ejwayelekile kakhulu eYurophu. I-Kale iseseyimifino ejwayelekile kulo lonke elaseYurophu namuhla, kanye nezinye izindawo zomhlaba ezifana ne-Afrika, iNingizimu Melika, ne-Asia. I-Kale ibilokhu ithandwa kakhulu e-United States phakathi kwabathandwayo bezempilo ngenxa ye-fiber yayo ephezulu, okuqukethwe kwe-vitamin, nokuqukethwe kwamaminerali.
I-Kale Ilungiselelwe kanjani
Ukudala kungadliwa okuluhlaza noma okuphekwe. Izinhlobonhlobo ze-kale zingaba yiziqhumane lapho abantu abaningi abanzi bekhetha ukudla lokhu okuphekwe okuluhlaza. Kungakhathaliseki ukuthi okuluhlaza noma okuphekwe, isitshalo esinyene, esinezintambo kufanele sisuswe ngaphambi kokudla.
Ama-raw kale avame ukungezwa kuma-saladi futhi angasebenzisa ukugqoka okwenziwe ngamafutha ukuze kusize ukuhlanza amaqabunga aqhekekile. I-Raw kale ine- flavour ebabayo , okungaba umehluko omuhle kunambitheka omnandi noma we-nutty njengoju noma u- tahini .
I-Kale nayo ingaba ne-steamed, i-sautéed, ibilisiwe, ifakwe noma ifakwe okuthosiwe. Ukuze uthole ukudla okulula, i-kale ingasuswa ngokushesha ngegalikhi, usawoti, kanye nopelepele kuze kube yilapho ipholile.
I-Kale iyinhlanganisela ethandwayo ezitsheni nezitshalo ngoba amaqabunga awo aqinile ayibambe kahle kakhulu, abizela ukudla okunomsoco omkhulu, futhi uneza umbala wombala nokuthungwa.
E-Asia, i-kale iyisithako esivamile emifinini yefriji. Kanti futhi, amaqabunga ahlanzekile aphakama kahle emazingeni okushisa aphezulu, aqinisekise ukuthi ahlale eqinile futhi angasuki ngesikhathi sokupheka.
E-United States, i-kale ivame ukuhlanganiswa neminye imifino efana namaqabunga e-collard noma ama-turnip futhi ibhontshwe amahora nge-ham hock kuze kube yithenda. I-Kale nayo yaba isithako esithandwayo esithelweni nemifino e-smoothies ngoba inikeza ama-fibre amaningi nezakhi. Ukubhaka ama-kale kuze kube yilapho kudala "i-chip" evelele sekuye kwaba yindlela ethandwa kakhulu ye-potato chip ehlukile.
Kale Nutrition
Njengeminye imifino eluhlaza emifino eluhlaza, i-kale i-calcium, insimbi, i-beta-carotene, ne-vitamin C. I-Kale iyingxenye yeqembu elikhulu lemifino (kanye neklabishi, i-cauliflower, i-broccoli, nabanye), okuye kwafundwa izindawo zabo zokulwa nomdlavuza. I-Kale nayo ingumthombo omuhle we-fibre yokudla.
Indlela Yokuthenga nokugcina Kale
I-Kale ingathengwa ngesikhwama esineziqu eziqinile noma zangaphambi kokuqotshwa futhi ziboshwe ngeziqu zisusiwe. Noma ngabe yikuphi, amaqabunga kufanele abe nombala ojulile, onamandla futhi abe nomuzwa oqinile futhi oqinile kulokhu okuthinta. Hlala kude namaqabunga ahlambulukile, amancane noma aphuzi.
I-Kale kufanele ihlanjululwe kahle ngaphambi kokudla noma ukupheka njengoba amaqabunga asemakhaleni angabamba isihlabathi esiningi, ukungcola, izimbungulu noma ezinye izidumbu. Ukugeza kufanele kwenziwe ngaphambi kokupheka noma ukudla, kunokuba ngaphambi kokuba isitoreji njengamaqabunga amanzi azokwenza ngokushesha.
Ngenxa yokuthi i-kale iminyene, ingahlala ihlanzekile esiqandisini kuze kube yizinsuku ezine noma ezinhlanu. Gcina i-kale ihlanganiswe ngokukhululekile futhi i-crisper yemifino ukuvumela ukugeleza komoya kodwa kuvimbele ukuma ngokweqile.