Learn more about kale
Cauliflower, also known as German turnip in many parts of the world, is a cruciferous vegetable. Of course, although many people know kale as the German turnip, this type of cabbage is not a root vegetable and does not belong to the turnip family. Botanically, kale belongs to the word genus and is related to kale, broccoli, and cauliflower. It is pale or white and its flesh is yellowish white. The stems, which are usually large in number, start to grow from different parts of the onion, giving the kale a special and strange appearance. It is sweeter. Cabbage onions are used in many salads and soups, but they are also used in tandoors or roasts. Of course, cabbage leaves and stems can also be used, but since these leaves and stems are not very brittle, you can eat them cooked.
Cabbage is one of the vegetables that is compatible with cold weather. It is harvested in autumn, winter and early spring. When you visit fruit shops, fruit and vegetable markets or local markets to buy fruits and vegetables during the colder months of the year, you may have seen the word lunar but it has not entered your shopping cart. You can experience a new taste by buying lunar cabbage.
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Cabbage nutritional value Lunar Cabbage is rich in nutrients.
The amount of nutrients in 135 grams of raw kale includes
- Calories: 36
- Carbohydrates: > 8 grams
- Fiber: 5 grams
- Protein: 2 grams
- Vitamin (C): 93% of daily requirement
- Vitamin (B6): 12% of daily requirement
- Folic acid or vitamin (B9): 5% of daily requirement
- Potassium: 10% of daily requirement
- 6% of daily requirement
- Manganese: 8% of daily requirement
Vitamin-rich lunar word C. In addition to having antioxidant properties and protecting the body from damage caused by the accumulation of free radicals, this vitamin is involved in wound healing, collagen synthesis, iron absorption and immune system health.
In addition, the word Lunar contains a significant amount of vitamin B6. This vitamin contributes to the health of the immune system, protein metabolism and the production of red blood cells.
Lunar is also a rich source of potassium. Potassium is an important electrolyte and mineral that is necessary to get enough of it to maintain heart health and fluid balance in the body.
On the other hand, kale has a lot of fiber and consumes 135 grams of raw kale. Provides 17% of the daily requirement of this nutrient. Dietary fiber helps maintain a healthy digestive tract and regulate blood sugar.
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Health benefits of kale
Since the word lunar is rich in nutrients, it has many health benefits.
1. Antioxidant properties Cabbage contains compounds
that have antioxidant properties. Vitamin C, anthocyanin,
isothiocyanate and glucosinolate are among these compounds.
Accumulation of free radicals can lead to multiple injuries and
increase the risk of some diseases. Compounds that have antioxidant
properties can protect the body against these negative
Increasing the consumption of vegetables such as kale that have antioxidant properties is not only effective in reducing the risk of diabetes and metabolic syndrome, but also the risk of death. It also reduces sudden.
Purple zest contains a lot of anthocyanins. Anthocyanin is a type of yolk that causes red, purple or blue color in fruits and vegetables. Getting plenty of this herbal supplement reduces the risk of heart disease and can help improve brain function. These plant compounds are powerful antioxidants that reduce the risk of inflammation and some cancers and heart disease.
2. Improving gastrointestinal health
Lunar word is a rich source of soluble and insoluble fiber. Water-soluble fiber helps maintain optimal blood sugar and cholesterol levels. On the other hand, insoluble fibers in the intestine do not break down and make the stool bulkier. This type of fiber helps the bowel move more regularly.
In addition, fiber is the main source of energy for the beneficial gut bacteria. Bifidobacteria and Lactobacillus are some of these beneficial bacteria. These bacteria are involved in the production of short-chain fatty acids from which intestinal cells feed. These bacteria are also effective in preventing obesity and reducing the risk of heart disease. The health of the gut microbiome, in addition to reducing the risk of intestinal diseases and preventing obesity, is also linked to the health of the immune system.
3. Reduce the risk of heart disease
Cruciferous vegetables such as kale contain effective plant compounds called glucosinolates and isothiocyanates. Because glucosinolate helps dilate blood vessels (dilate blood vessels) and reduce inflammation, it can reduce the risk of heart disease. Because of this, people who take more glucosinolates have a lower risk of heart disease. In addition, isothiocyanate has antioxidant properties and can prevent plaque buildup in the arteries. On the other hand, kale with purple skin contains high levels of anthocyanins, which can lower blood pressure and stroke risk.
Of course, a high-fiber diet can also help prevent heart disease. help. In one study, 1,226 women over the age of 70 were studied for a long time. The diet of these people included a variety of cruciferous vegetables. This study showed that for every 10 grams of increase in daily fiber intake, there is a 13% reduction in the risk of death from heart disease. A more general study shows that people whose diets are high in fiber are up to 24 percent less likely to die from heart disease than those who eat less fiber.
4. Help keep the immune system healthy
The nutrients in kale can help keep the immune system healthy.
kale is high in vitamin B6, which is found in many functions such as protein metabolism. The growth of red blood cells and the function of the immune system play an important role. Vitamin B6 is involved in the production of white blood cells and T lymphocytes, both of which are immune system cells. These cells fight external factors and have a special place in the health of the immune system. Vitamin B6 deficiency is associated with weakened immune systems.
In addition, the word lunar is rich in vitamin C. This vitamin can strengthen the immune system by helping to improve the function of white blood cells.
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Cabbage storage method
Cabbage is sold with or without stems and leaves. If you only buy kale onions, put them in a zippered bag and refrigerate. Also, if you have chopped kale onions and some of them are extra, wrap the remaining pieces tightly in a plastic bag and refrigerate. Of course, if you want to keep these pieces for longer, you have to use freezer containers to put them in the refrigerator. If you properly store whole or chopped kale onions, they will retain their freshness for up to a week. Use and refrigerate. Of course, the stems and leaves wither after a few days, but the onions stay fresh for longer. If you want to use these stems and leaves, you have to do it sooner. Of course, slightly withered stems and leaves can still be used, but if they have changed color or have a strange odor, you should throw them away.
To use cabbage stems and leaves in food preparation, you should use them. Chop and if you want to use the onion, peel it with a sharp knife. Of course, this skin is edible, but because it is firm, most people prefer to remove it. After peeling, you can chop the kale onion to your desired shape and size. You can also grate it with a simple grater or use a special grater to grate it in the form of noodles.
You can eat the word moon in raw, boiled, roasted, grilled or grilled form. You can also keep the cooked lunar word in freezer containers and in the refrigerator for a few days. Of course, the fact that these onions can be used for a few days, depends on the method of cooking them. 6.jpg ">
You can eat raw cabbage in different ways. A few slices of raw kale with hummus can be a delicious snack. You can also add chopped or grated kale to a variety of salads, especially cabbage salad. If you grate the kale lightly, it is a very tasty option to add to salads.
One of the best and easiest ways to eat kale is to grill it. You can taste the roasted lunar word with mushroom sauce. Alternatively, you can grate the cabbage into noodles and add it to the pasta. Even in some cooking methods, these kale strings are used instead of pasta.
Another way to use kale is to add raw kale or toast to soups. Of course, to add kale to soups, chopped and roasted stems and leaves are also used. These stems and leaves can also be used raw, and after chopping you can add them to a variety of salads.
In general, you can use kale onions instead of crispy vegetables like broccoli. Use kale, horseradish and potatoes, and kale stems and leaves can replace vegetables such as spinach and kale.
Cabbage is rich in a variety of nutrients that have many benefits for They are healthy. The word lunar is a rich source of fiber that helps with digestive health and better digestion. In addition, many of the nutrients and plant compounds found in lunar cabbage help maintain good health and improve immune function and can reduce the risk of heart disease, some cancers and inflammation.
Would you like to taste the taste of new vegetables, lunar word is a useful and versatile vegetable that you can add to a variety of foods.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: HealthlineTags: extraordinary, properties, kale, (and, methods, consumption, storage)