Kale is a great source of many important nutrients, vitamins and minerals, because of its great nutritional value and health benefits. One cup of fresh kale, which weighs about 67 grams, provides 33 calories, 6 grams of carbohydrates, and 3 grams of protein.
At the same time, kale is also low in fat, most of which is unsaturated fat in the omega-3 fatty acid group, which is important for the body, สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่, called alpha-linolenic acid, which helps promote growth and development of the body. It may also help reduce the risk of heart disease and blood vessels and nourish the brain.
Nutritional value: 100 grams of raw kale contains the following nutrients:
- Protein 1.2 grams
- Fat 0.76 grams
- Energy 26 kilocalories
- Fiber 2.6 grams
- Carbohydrates 4.67 grams
- Phosphorus 43 milligrams
- Iron 0.59 milligrams
- Calcium 105 milligrams
- Vitamins A 1720 IU
- Beta-carotene 1030 micrograms
- Vitamin B2 (riboflavin) 0.153 mg
- Niacin 0.459 mg
- Vitamins C 29.6 milligrams
- Vitamin B1 (Thiamine) 0.1 mg
How to eat kale
Kale can be eat raw or cooked, in juices, soups, stews, in pies, or as a side dish with rice, sauteed in olive oil or other vegetables. Kale should be consumed in appropriate amounts and should be washed thoroughly to remove chemicals and impurities before consumption. To get the most benefit from kale, it should be eat fresh or slightly cooked. To get the benefits of kale, you should eat at least 1 cup (90 grams) of this vegetable with a meal.
Kale is a very useful plant that can be used in many types of dishes. Kale also has some precautions.
- Consuming too much kale can cause flatulence, bloating, and a lack of iodine, which is a cause of goiter. It also inhibits the production of hormones in the thyroid gland. Kale should be cooked before eating to reduce the amount of goitrogens.
- Growing kale often involves the use of chemicals or pesticides and heavy metals such as cadmium. Especially if it is young, there is a high chance of contamination, which can be toxic to the liver and kidneys.
- Kale should not be eaten raw because kale contains goitrogens, which are substances that inhibit the production of hormones in the thyroid gland. This causes the body to use less iodine to produce thyroxine than normal, or causes the thyroid gland to function even lower.
Finally, before cooking kale, pick the leaves into small pieces and place them in a colander. Turn on the water at moderate pressure. Use your hands to spread the leaves and rub them back and forth on the surface of the kale for about 2 minutes. Alternatively, you can use other solutions to help wash it, such as vegetable washing liquid, vinegar, or salt dissolved in water.