To sauc arī par jauno liellopa gaļu un zaļumu karalieni. Nu, mums ir vienalga, kā jūs to vēlaties nosaukt. Vienkārši ēd to. Godīgi? Tas jums ir kāposti. Tam ir viss, kas jums nepieciešams, tikai tad, ja esat gatavs to nobīdīt kaklā.

Bet pirms to izdarāt, izlasiet šo ziņu.

Satura rādītājs

• Kas ir Kale? Kāpēc tas ir labi?
• Kāda ir Kale vēsture?
• Kāds ir Kale uztura profils?
• Vai ir kādi interesanti fakti par Kale?
• Kādi ir Kale ieguvumi?
• Kā izvēlēties un uzglabāt kāpostu
• Kādi padomi par lapu kāpostu lietošanu?
• Kur nopirkt Kale?
• Kā iekļaut lapu kāpostu uzturā
• Kādas Kale receptes?
• Vai Kalei ir kādas blakusparādības? Kas viņi ir?

Kas ir Kale? Kāpēc tas ir labi?

To sauc arī par lapu kāpostiem, kāposti pieder pie augu sugām Brassica oleracea . Kale augam ir zaļas vai purpursarkanas lapas, un atšķirībā no kāpostiem centrālās lapas neveido galvu.

Labi.

Bet kāpēc tas ir labi?

Kale satur maz kaloriju, un tajā ir daudz šķiedrvielu un tajos nav tauku. Tie visi ir labas veselības pīlāri.

Bet tas vēl nav viss.

Tas ir pilns ar barības vielām (ak jā, lielākā daļa pārtikas produktu ir, tāpēc kas ir liels darījums?) - vairāki vitamīni un minerālvielas, piemēram, magnijs un folāts. Tas ir piepildīts ar noderīgiem savienojumiem, kuriem piemīt ievērojamas ārstnieciskas īpašības.

Ņemot vērā izcilo uztura profilu, to sauc par Zaļo karalieni (1). Tāpēc tas ir liels darījums.

Ir četri populāri kāpostu veidi:

Cirtainie kāposti, kas ir visizplatītākā šķirne. Tam ir piparu garša un tā ir ļoti patīkama aukslējām.

Lacinato kāposti, kurus sauc arī par Toskānas kāpostiem vai Toskānas kāpostiem vai dinozauru kāpostiem. Tam ir tumši zaļas un šauras lapas.

Redbor kāposti, kuriem ir saburzītas lapas, sākot no dziļi sarkanām līdz purpursarkanām.

Krievu kāposti, saukti arī par Sibīrijas kāpostiem, kuriem ir plakanas un bārkstainas lapas, un kuru ir visgrūtāk atrast.

Pirms mēs turpinām, vispirms uzzināsim, no kurienes šī veggie radās sākotnēji.

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Kāda ir Kale vēsture?

Neuztraucieties. Mēs neapgrūtināsim jūs ar pārāk lielu vēsturi.

Kale bija visizplatītākais zaļais dārzenis Eiropā līdz viduslaiku beigām. To izmantoja arī kā zāles. Grieķu ārsts un botāniķis Disocorides vienā no savām grāmatām rakstīja, ka kāposti var izmantot arī zarnu problēmu ārstēšanai.

Kāposti ieradās Ziemeļamerikā 16 ^th gadsimtā, kur tā tika iesniegta ar kolonistiem. Vēlākā laika posmā krievu kāposti (krievu tirgotāji) ieveda Kanādā un Amerikas Savienotajās Valstīs.

Ir svarīgi zināt, ko satur kāposti, jo tas, kas tajā ir, padara to par tādu, kāds tas ir.

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Kāds ir Kale uztura profils?

Princips	Uzturvielu vērtība	RDA procentuālā daļa
Enerģija	50 Kcal	2,5%
Ogļhidrāti	10,01 g	8%
Olbaltumvielas	3,30 g	6%
Tauki kopā	0,70 g	3%
Holesterīns	0 mg	0%
Šķiedrvielas	2,0 g	5%
Vitamīni
Folāti	29 µg	7%
Niacīns	1.000 mg	6%
Pantotēnskābe	0,091 mg	1,5%
Piridoksīns	0,271 mg	21%
Riboflavīns	0,130 mg	10%
Tiamīns	0,110 mg	9%
A vitamīns	15376 SV	512%
C vitamīns	120 mg	200%
K vitamīns	817 µg	681%
Elektrolīti
Nātrijs	43 mg	3%
Kālijs	447 mg	9,5%
Minerāli
Kalcijs	135 mg	13,5%
Varš	0,290 mg	32%
Dzelzs	1,70 mg	21%
Magnijs	34 mg	8,5%
Mangāns	0,774 mg	34%
Fosfors	56 mg	8%
Selēns	0,9 µg	1,5%
Cinks	0,44 mg	4%
Fito barības vielas
Karotīns-ß	9226 µg	-
Kripto-ksantīns-ß	0 µg	-
Luteīns-zeaksantīns	39550 µg	-

Viena glāze neapstrādāta kāpostu satur apmēram 34 kalorijas. Tas satur 2,2 gramus olbaltumvielu, 0,5 gramus tauku un 1,3 gramus šķiedrvielu. Citas uzturvielas satur:

- 547 mikrogrami K vitamīna (684% DV)

- 10300 SV A vitamīna (206% DV)

- 80 miligrami C vitamīna (134% DV)

- 0,5 miligrami mangāna (26% DV)

- 0,2 miligrami vara (10% DV)

- 0,2 miligrami B6 vitamīna (9% DV)

- 91 miligrami kalcija (9% DV)

- 299 miligrami kālija (9% DV)

- 1,1 miligrami dzelzs (6% DV)

– 22.8 milligrams of magnesium (6% DV)

– 19.4 micrograms of folate (5% DV)

Before heading to the real deal, how about some fast facts about kale?

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Any Interesting Facts About Kale?

• Most of the kale in the United States is produced in California.
• In Spanish, kale is called col rizada.
• Cooking kale doesn’t destroy any of its nutrients.
• Kale farming grew by a staggering 57% from 2007 to 2012.
• Hollywood celebrities like Angelina Jolie, Katy Perry, and Jessica Alba are known to consume kale not just to feel better but also to maintain their sleek physiques.
• After frost, the kale plant becomes sweeter.
• Thomas Jefferson is believed to have experimented with several varieties of kale in his garden way back in the early 1800s.

That’s with the facts. Now let’s talk about what we are here for – the benefits of kale.

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What Are The Benefits Of Kale?

Kale is super-rich in antioxidants, vitamins K, A, and C, and other minerals like iron. The antioxidants and other phytonutrients help prevent dangerous ailments like cancer, heart disease, and inflammation. Vitamin K preserves bones while vitamin A enhances vision health. And the antioxidants and vitamin C improve the health of your skin and hair.

1. Fights Cancer

The chlorophyll in kale (and other green vegetables) helps prevent the body from absorbing compounds called heterocyclic amines. These are chemicals associated with cancer, which are produced while grilling animal-derived foods at high temperatures.

Here’s the trick – the human body can’t absorb much of chlorophyll. So when this chlorophyll binds with the carcinogens, it prevents them from getting absorbed as well.

According to the National Cancer Institute, cruciferous vegetables like kale help fight cancer. They also contain substances called glucosinolates, which have a role to play in cancer prevention (2).

2. Promotes Heart Health

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Kale contains compounds called bile acid sequestrants, which are known to lower blood cholesterol levels (3). Kale is also exceptionally rich in vitamins C and K (more than spinach) and contains omega-3 fatty acids as well. All of these nutrients are healthy for the heart (4). They even help lower bad cholesterol and elevate the levels of good cholesterol.

The lutein in kale, as per a Los Angeles study, can offer protection against the early stages of atherosclerosis. Another uncommon compound in kale is glucoraphanin, which activates Nrf2, a special reactive protein. This protein creates a coating in your arteries and prevents plaque accumulation.

The potassium in kale helps lower blood pressure levels, which otherwise might lead to a heart attack. The magnesium in the veggie also helps in this aspect.

3. Aids In Diabetes Treatment

One cup of freshly chopped kale contains about 0.6 grams of fiber, a nutrient that lowers blood glucose levels in patients with type 1 diabetes. Even those with type 2 diabetes can see improved blood sugar levels.

According to a Japanese study, intake of kale can suppress increase in postprandial (after a meal) blood glucose levels (5).

4. Fights Inflammation

This could be the most beneficial property of kale. We know the importance of a balance between omega-3 and omega-6 fatty acids in our body (6). Kale promotes this balance. It contains both omega-3s and omega-6s at nearly a 1:1 ratio.

These anti-inflammatory properties of kale also make it an ideal food to ease arthritis symptoms (7). In yet another study, intestinal cells affected by inflammation had shown improvement on exposure to kale and other vegetables from the cabbage family (8).

5. Offers Antioxidant Benefits

It could be an understatement when we say kale is packed with antioxidants. In fact, it overflows with’em. The antioxidants in kale include vitamin C, beta-carotene, and other flavonoids and polyphenols (9). Other important antioxidants in kale are quercetin and kaempferol. All of these antioxidants neutralize the harmful free radicals, which otherwise can accelerate aging and even lead to serious ailments like cancer and heart disease.

The antioxidants in kale can also help boost mood and combat depression (10).

6. Aids In Detoxification

This can be attributed to the fiber in kale. It promotes regularity and helps the body detox. And not just kale, consumption of plants, in general, can aid in detoxification and improve liver health (11).

7. Improves Bone Health

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Given that kale is rich in potassium, it preserves bone mineral density. Research also suggests a deficiency in vitamin K can be linked to a higher risk of fractures. Kale is wonderfully rich in vitamin K, with one serving offering about 684% of the daily value. The vitamin C in kale also improves bone health – it gives structure to the bones.

We saw kale contains beta-carotene, which is a precursor to vitamin A. The body converts it into vitamin A for use. Vitamin A plays an important role in bone health. However, beware of excess consumption of vitamin A as it has been linked to an increased risk of fractures (12). Otherwise, beta-carotene is the best form of vitamin A that works great for bone health.

8. Promotes Digestion

Kale is high in fiber and water, and both are imperative to proper digestion. They also prevent constipation and enhance the health of the digestive tract. And the B vitamins and vitamin C in kale promote iron absorption – another nutrient that helps release energy from food.

But do consult your doctor before taking kale for treating digestive issues. Certain individuals reported indigestion post kale consumption, which was attributed to its high levels of fiber.

9. Promotes Vision Health

According to the Center for Disease Control, kale is one of the foods that can promote vision health (13). This is because of the presence of lutein and zeaxanthin, two powerful antioxidants for vision health (14). If the sad part is that these two antioxidants aren’t synthesized in the body, the good part is that kale is rich in them. These two antioxidants help prevent severe eye diseases like age-related macular degeneration and cataracts.

Another survey had shown that individuals between the ages of 40 and 59 can cut their risk of macular degeneration by introducing kale (and other such leafy greens) to their diets (15).

10. Enhances Brain Health

This is self evident. We don’t have to stress the importance of omega-3s for brain health, and they are present in kale. Also, omega-3s can help lower blood sugar, which otherwise ages the brain cells and deteriorates neuronal health.

And then, we have vitamin K in kale. This nutrient is required for the production of sphingolipids, which are specialized fats responsible for the structure of brain cells.

We also have vitamin B6, iron, and folate in kale – all essential for the production of dopamine and serotonin (both of which can help fight depression). So, yes, kale is a brain food. Hence proved.

Again, since kale is rich in folate, it helps in brain development of infants. Eating kale can also help prevent birth defects. It supports the formation of neural tubes and ensures the proper development of the face and heart.

11. Eliminates Fatigue

Fatigue sure doesn’t feel good. Never. And remember we spoke of a special protein called Nrf2? Well, that can take your fatigue issues by the horns. Kale and other cruciferous veggies contain isothiocyanates, which activate Nrf2. And Nrf2 generates mitochondria, a part of the cells that converts glucose into ATP (a compound in a cell that regulates its energy).

Alright, that’s a little too much of biology. In simple terms – the more mitochondria you have in your system, the better your muscles will work, and the less fatigued you will feel (16).

12. Boosts Immune Health

Good health boils down ultimately to your immune system. If your immune system is strong, your cells are gonna be okay. And if they are okay, you will be okay.

The high levels of vitamin C are what we must look at when we want to boost our immunity levels. And the folate in kale is another immune booster.

Here’s a quick tip – the darker the kale leaves, the more antioxidants it contains (which, in turn, boost your immunity) (17). You can jazz up your salads with dark green kale.

13. Aids Weight Loss

It is but a matter of common sense that one needs to consume fewer calories than they expend to lose weight. And eating foods with low calorie density can help in this aspect – which is what kale is. One cup of kale contains just about 33 calories.

Apart from that, the dietary fiber in kale suppresses your appetite and discourages overeating. More importantly, kale is nutrient-dense. If you are on a weight loss diet, you are going to restrict yourself from eating this and that – and this might mean losing on some very important nutrients. With kale on your plate, things are going to be just fine.

And yes, the darker the kale, the more the nutrients it has (18). Let’s remember that.

Speaking of weight loss, this simple kale recipe can be of help. All you need are 1 sliced banana, 2 cups of chopped kale leaves, ½ cup of plain Greek or almond Greek yogurt, 1 teaspoon honey, and ice cubes (as required). Put them all in a blender and serve. The fiber in banana and kale plays a role in weight loss, and the protein in the yogurt provides long-term satiety. It can keep you full and discourage overeating throughout the day.

14. Promotes Healthy Pregnancy

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The vitamin K keeps the blood vessels strong, and this is particularly important during pregnancy. The added blood flow to the uterine area is quite important, which becomes easier with stronger blood vessels.

And the vitamin C, like we saw, enhances immunity. The nutrient also nourishes the baby inside, and it gives the mother added vitality.

The calcium in kale can ensure your baby can develop strong bones and teeth. However, remember that the calcium found in plants is less bioavailable than that found in dairy products and other fortified foods (19). So, ensure you also take dairy products (and calcium supplements, after checking with your doctor) during pregnancy.

Also, like we discussed, the folate in kale is quite important during pregnancy. It ensures the baby is healthy and is born without any defects.

15. Supports Urinary Health

As kale is rich in calcium, it can help prevent kidney stones and support your urinary health. The calcium binds to the oxalates in the digestive tract and prevents them from getting absorbed. This, otherwise, can lead to calcium oxalate stones.

For quite a while, critics had been shunning kale and accusing it of causing kidney stones. But studies have proven otherwise. Kale is really low in oxalate. So unless you have the ability to eat unreasonable amounts of kale (unless you are the cousin of Gregor, The Mountain, from Game of Thrones), you are safe (20).

Kale is also rich in iron, another nutrient essential for kidney health. Studies have found that most individuals with kidney disease are also deficient in iron (21).

16. Improves Health Of The Skin And Hair

The vitamin C content in kale helps boost your skin health. The collagen fibers in your skin need vitamin C for strength. Low amounts of vitamin C can weaken your collagen fibers and affect skin health. And since vitamin C also offers antioxidant protection, it sure does save your skin from the harmful UV radiation.

And then, we have vitamin A in kale, the deficiency of which can negatively impact your oil and sweat glands.

Kale, or even kale juice, works well for enhancing skin and hair health. In one study, merely drinking kale juice had improved wrinkles (22). The juice also acts as a very good skin cleanser. As it detoxifies your skin from within, it, by default, keeps your skin healthy.

Washing your face with fresh kale juice in the morning can be a good way to start your day.

Talking about hair, the iron in kale takes care of your tresses. The veggie also takes care of the elasticity of your hair. The iron in kale strengthens your hair while the other nutrients and antioxidants fight dandruff and dry scalp. You can use kale juice to wash your hair before you rinse and then shampoo.

Kale’s omega-3 fatty acids also nourish your hair and give it a healthy texture.

That’s with the benefits of kale. But do you know how to pick the right variety? What about storage?

As a reminder about optimizing the absorption of calcium and iron in kale, it is best to serve with an acid and an oil. For example, consider steaming kale and tossing with a little olive oil and cider vinegar. It tastes great and supports nutrient absorption.

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How To Select And Store Kale?

Selection

• Look for kale with dark bunches and small to medium leaves.
• Moist, crisp, and unwilted kale is best. It also must be unblemished without any tiny holes (these indicate insect damage).
• Avoid kale with yellowed or brown leaves.
• Since kale stems are also edible, ensure they also are in good condition.

Storage

Store kale in a plastic bag or inside the freezer.

Need help with using kale? Okay.

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Any Tips On Using Kale?

Kale is a winter vegetable and is known to taste more delicious after the cold season’s first frost. In case you are wondering how to cook kale, keep reading.

• Young kale leaves taste better while the old ones are tough and bitter.
• It is highly