Igolide Eliluhlaza: Kungani IKale Idinga Indawo Epuletini Lakho

Isitsha sokhuni esichichima i-kale entsha egobile etafuleni lasemaphandleni, sizungezwe uwoyela womnqumo, usawoti, kanye nezikele zakudala ekukhanyeni kwemvelo okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

I-Kale ithandwa ngenxa yekhono layo lokuhlangabezana nezidingo zamavithamini zansuku zonke ngamanani amancane. Inkomishi eyodwa ye-kale entsha ikunikeza inani elikhulu lezidingo zakho zansuku zonke zamavithamini namaminerali. Futhi inamakhalori angaphansi kuka-40 ngenkomishi ngayinye. I-Kale icebile nge-fiber, i-calcium, kanye nama-antioxidants, okwenza kube ukukhetha okuhle kokudla okunempilo.

Okuthathwayo Okubalulekile

• Icebile ngamavithamini namaminerali, okukusiza ukuhlangabezana nezidingo zakho zansuku zonke.
• Icebile nge-fiber ukusekela ukugaya ukudla kanye nempilo yenhliziyo.
• Amakhalori aphansi, iphrofayili yezakhamzimba eziningi iyasiza ekulawuleni isisindo.
• Iqukethe i-beta-carotene ne-lutein ukuvikela impilo yamehlo.
• Ingxenye yomndeni we-cruciferous ihlotshaniswa nokuncipha kwezingozi zezifo ezingamahlalakhona.

Yini Eyenza I-Kale Ibe Yindlu Enamandla Yokudla Okunempilo

I-Kale igcwele izakhamzimba. Inkomishi eyodwa inama-calories angu-35 kuphela kodwa ikunikeza amagremu angu-5 e-fiber kanye namagremu angu-3 e-protein. Iphinde icebile ngamavithamini A, C, kanye no-K, kanye namaminerali afana ne-iron ne-calcium.

• Amakhalori: 35 ngendebe ngayinye, okwenza kube ukukhetha okulula kodwa okunomsoco.
• Okuqukethwe kwefayibha: 5g ngendebe ngayinye kusiza ekugayweni kokudla kanye nempilo yenhliziyo.
• Okuqukethwe kwamaprotheni: 3g ngendebe ngayinye, okuwukudla okusekelwe ezitshalweni.
• Ama-Micronutrients: Amavithamini A no-C, kanye ne-vitamin K yempilo yamathambo.

I-Kale idlula isipinashi nge-vitamin C futhi ine-vitamin K ephindwe kabili ngekhalori ngalinye. Ine-fiber eningi kune-lettuce kanye ne-iron eningi kune-collard greens. Lokhu kwenza i-kale ibe ukukhetha okuhle kulabo abafuna ukudla okugcwele izakhamzimba.

I-Kale inama-calories aphansi kodwa ine-fiber eningi, esiza ekulawuleni isisindo. Iphinde ibe nama-antioxidants afana ne-quercetin. Iphrofayili yayo yokudla okunempilo iyenza ifaneleke kakhulu kumasaladi, ama-smoothie, noma ama-sauté. Ibhalansi ye-Kale yezakhamzimba yingakho ibizwa ngokuthi ukudla okuphezulu.

Amavithamini Abalulekile Atholakala ku-Kale

I-Kale igcwele amavithamini, okwenza kube ukudla okumnandi kakhulu. Inkomishi eyodwa ye-kale eluhlaza ikunikeza ingxenye ebalulekile ye-vitamin K yakho yansuku zonke. Le vithamini ibalulekile ekuqineni kwegazi nasekuqiniseni amathambo.

I-Vitamin K iyasiza futhi ekugcineni inhliziyo yakho iphilile ngokulawula i-calcium emithanjeni yegazi.

• I-Vitamin C etholakala ku-kale iphindwe kathathu kune-spinach. Iqinisa amasosha omzimba wakho kanye nempilo yesikhumba.
• I-Vitamin A e-kale ivela ku-beta-carotene. Isiza ekuboneni futhi igcina amasosha omzimba wakho eqinile.
• Amavithamini e-B akwi-kale aguqula ukudla kube amandla. Asiza ngokugaya ukudla kanye nokusebenza kwezinzwa.

Lawa mavithamini asiza umzimba wakho ukulwa nokugula, akunike amandla, futhi akugcine uphilile. Kuyisinqumo esihle kunoma ubani ofuna ukudla ukudla okunempilo.

Okuqukethwe Okumangalisayo Kwamaminerali eKale

I-kale ayigcini nje ngokugcwala amavithamini; futhi icebile ngamaminerali agcina umzimba wakho usebenza. Kulabo abangadli ubisi, i-kale ingakusiza ukumboza izidingo zakho ze-calcium zansuku zonke. Lokhu kusekela amathambo nemisipha eqinile.

Kodwa akupheleli lapho. I-Kale ine-potassium, elungele inhliziyo yakho. Kanye ne-magnesium, esiza ngamandla kanye nokusebenza kwezinzwa.

• I-calcium etholakala ku-kale ikhuthaza impilo yamathambo nenhliziyo.
• I-potassium etholakala ku-kale isekela umfutho wegazi onempilo.
• I-magnesium e-kale ibalulekile ekuphenduleni komzimba okungaphezu kuka-300.
• I-iron ekwi-kale isiza ekuthuthweni komoya-mpilo egazini.
• Ithusi kanye ne-manganese ku-kale kwandisa amandla okulwa nomdlavuza, kulwa nokulimala kwamangqamuzana.

Insimbi eku-kale iyasiza ekuvimbeleni ukukhathala, kanti i-magnesium isekela imizwa nemisipha yakho. Ngisho nengxenye encane yalezi zimbiwa ingenza umehluko omkhulu. Ukudla i-kale nokudla okunevithamini C eningi kungasiza umzimba wakho ukuthi umunce insimbi eningi.

Ngakho-ke, kungakhathaliseki ukuthi uyayipheka noma uyayixuba, i-kale inezela amaminerali abalulekile ekudleni kwakho. Iyingxenye ebalulekile yokudla okunempilo nokulinganiselayo.

Izinhlobonhlobo ze-kale—okuluhlaza okotshani, i-lacinato ensomi, isiRashiya esiphuzi-luhlaza, kanye ne-baby kale—kuhlelwe ngemuva kwemvelo ngokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izakhiwo ze-Antioxidant kanye nomthelela wazo empilweni

I-Kale igcwele amakhemikhali okuzivikela emvelo. Lokhu kufaka phakathi i-quercetin ne-kaempferol, ezilwa nama-free radicals. Lokhu kusiza ukuvikela amangqamuzana ekulimaleni futhi kusekela impilo iyonke.

I-Quercetin eku-kale ilungele inhliziyo. I-Kaempferol ibonise ukuthi inciphisa ukukhula kwamaseli omdlavuza ezifundweni. I-Kale icebile kula ma-antioxidants, okwenza kube ukukhetha okuhle okusekelwe ezitshalweni.

• I-Quercetin eku-kale iyasiza ekulweni nokuvuvukala futhi inganciphisa ingozi yesifo senhliziyo.
• I-Kaempferol ku-kale ikhombisa isithembiso ekumiseni ukukhula kwamaseli omdlavuza ezivivinyweni zelebhu.
• I-Vitamin C kaKale kanye ne-beta-carotene kwandisa amandla ayo okulwa ne-antioxidant.

Izifundo zibonisa ukuthi izingcezu ze-kale zinganciphisa umonakalo wama-free radical. Ukubilisa kwenza la ma-compound abe namandla kakhulu.

Ukukhetha i-kale kusekela ukuvikelwa kwamangqamuzana futhi kusiza ukuvimbela izifo ezingamahlalakhona. Iphrofayili yayo ecebile yama-antioxidant yenza kube ukukhetha okuhle kokudla okunempilo.

Indlela iKale Esekela Ngayo Impilo Yenhliziyo

I-kale iyisinqumo esingcono kakhulu sempilo yenhliziyo. Ihlose i-cholesterol ephezulu kanye nomfutho wegazi, okuyizinto ezibalulekile eziyingozi. Ukudla i-kale njalo kunganciphisa i-cholesterol ye-LDL ngokubopha ama-bile acid emathunjini.

Ucwaningo lwabantu abangu-149 abane-metabolic syndrome luthole ukuthi i-kale powder yehlisa i-LDL cholesterol kanye nomfutho wegazi emavikini angu-8. Ngisho nenani elincane, njenge-14 grams ye-powder, libonisa imiphumela. Ukupheka i-kale ngomusi kwenza isebenze kangcono.

I-potassium kaKale isiza ukulinganisela i-sodium, elungele umfutho wegazi. I-fiber yayo nama-antioxidants nakho kuyasiza. Izakhamzimba ezifana ne-vitamin K, i-vitamin C, kanye ne-manganese ziqinisa inhliziyo.

• I-Kale iqukethe i-riboflavin, ebalulekile enhliziyweni.
• Ama-acid anamafutha e-Omega-3 ku-kale alwa nokuvuvukala, okuyinto enhle enhliziyweni. Lokhu kulandela iziqondiso zokudla imifino eluhlaza okotshani.

Faka i-kale kumasaladi noma kuma-smoothie ukuze uthole impilo yenhliziyo engcono. Ukwenza i-kale ibe yingxenye ejwayelekile yokudla kwakho kusiza ukuvimbela izifo zenhliziyo ngokwemvelo.

Ukuphathwa Kwesisindo kanye Nezinzuzo Zokugaya Ukudla zeKale

I-Kale ilungele ukwehlisa isisindo ngoba inama-calories aphansi. Lokhu kuyenza ibe yikhethelo eliphezulu phakathi kwemifino enama-calories aphansi.

Inani layo lamanzi amaningi kanye ne-fiber likusiza ukuthi uzizwe usuthi. Lokhu kungakuvimbela ekudleni kakhulu. I-fiber eku-kale nayo iyasiza ekugayeni ukudla. Igcina uhlelo lwakho lokugaya ukudla luphilile futhi ivimbela ukuqunjelwa.

Izinkomishi ezimbili ze-kale zikunikeza amagremu ayi-6 e-fiber. Le fibre ihlukaniswe izinhlobo ezimbili: enganyibiliki kanye nenganyibiliki. I-fiber enganyibiliki yenza indle yakho ibe nzima, isize ekuqunjelweni. I-fiber encibilikayo yondla amabhaktheriya amahle asemathunjini akho.

Ucwaningo lubonisa ukuthi i-sulfoquinovose ye-kale yondla la magciwane awusizo. Lokhu kuthuthukisa ukugaya ukudla. Izifundo ezenziwe ngamagundane zithole ukuthi i-kale yehlisa izimpawu zokuvuvukala ngo-66%. Lokhu kuthuthukisa impilo yamathumbu.

• Okuqukethwe okuphezulu kwe-fiber kukhuthaza ukuhleleka njalo
• Amakhalori aphansi enza kube kuhle kakhulu ekulawuleni isisindo
• Ama-compound e-Sulforaphane asekela i-metabolism

I-Kale inamagremu ama-5 e-fiber ngendebe ngayinye. Lokhu kusiza ekugayweni kokudla kanye nemigomo yokwehlisa isisindo. Ukuyifaka kumasaladi, ama-smoothie, noma amasobho kukhulisa ukudla kwakho okunomsoco ngaphandle kokufaka amakhalori amaningi kakhulu. I-fiber yayo futhi yehlisa ukumuncwa kukashukela, ivimbele ukwanda kwendlala.

Faka lokhu kudla okuluhlaza okucebile ngezakhamzimba ekudleni kwakho. Kusekela kokubili ukhalo lwakho kanye nempilo yokugaya ukudla.

I-Kale Yempilo Yamehlo Nokuvikela Umbono

Amaqabunga aluhlaza kaKale ayimithombo enamandla empilweni yamehlo. Agcwele i-lutein ne-zeaxanthin, ama-antioxidants amabili. Lawa asebenza njengezibuko zelanga zamehlo akho, ewavikela ekukhanyeni okuluhlaza okwesibhakabhaka futhi enciphisa ukucindezeleka.

I-Kale iqukethe inani elikhulu levithamini A. Le vithamini ibalulekile ekuboneni ebumnyameni. Ukudla i-kale kunganciphisa nengozi yokuwohloka kwe-macular okuhlobene nokuguga, okuyimbangela enkulu yobumpumputhe kubantu asebekhulile.

I-Lutein ne-zeaxanthin ku-kale kusiza ukuvikela i-macula, ingxenye yeso ebona kahle. Lokhu kwenza i-kale ibe umngane oqinile ngokumelene ne-AMD.

Yenza amasaladi e-kale ngamafutha omnqumo noma i-avocado ukuze uthole izakhamzimba ezengeziwe. Ukwengeza i-kale kuma-smoothie noma ezitsheni ezithosiwe kusiza umzimba wakho ukuthi usebenzise i-lutein ne-zeaxanthin kahle.

Qala ukudla i-kale kusenesikhathi ukuze ugcine amehlo akho ephilile iminyaka eminingi. Izakhamzimba ze-kale zilwa nomonakalo ovela emisebeni ye-UV kanye nokuguga. Kuwukudla okubalulekile kokunakekelwa kwamehlo.

Izindawo Zokulwa Nomdlavuza eKale

I-Kale yaziwa ngezinzuzo zayo zokuvimbela umdlavuza. Ine-glucosinolates, ephenduka i-isothiocyanates uma isikiwe noma ihlafunwa. Inhlanganisela ebalulekile, ikhombisile ukuthi iyamisa ukukhula kwamaseli omdlavuza ezifundweni zelebhu.

Ucwaningo luthi imifino eqoshiwe njenge-kale inganciphisa izingozi zomdlavuza. Isibonelo, ijusi le-kale lanciphisa ukukhula kwamaseli e-neuroblastoma ezinsukwini ezintathu nje kuphela, ladlula amanye amajusi.

Akukho ukudla okungathembisa ukuvimbela umdlavuza kuphela, kodwa ucwaningo lomdlavuza lwemifino eqoshiwe lusekela indima yayo ekudleni okunempilo. Ochwepheshe bathi izinzuzo ze-kale zingcono kakhulu uma ziyingxenye yokudla okulinganiselayo nokunye ukudla okuvikelayo. Khuluma njalo nabahlinzeki bezempilo ngezinhlelo zokuvimbela umdlavuza ezenzelwe wena.

Amaqabunga e-kale akhazimulayo anemifanekiso yamangqamuzana afanekisela izinzuzo zokulwa nomdlavuza. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izindlela Ezinhle Zokulungiselela I-Kale Ukuze Uthole Ukudla Okunempilo Okuphezulu

Ukukhetha indlela efanele yokulungisa i-kale kubalulekile ekugcineni izakhamzimba zayo. I-kale eluhlaza igcwele i-vitamin C kanye ne-fiber. Kodwa ukupheka kungandisa ama-antioxidants. I-kale ephekiwe iyindlela engcono kakhulu—ilungele ukubopha i-bile acid, njengemithi ye-cholesterol.

Zama lezi zindlela:

• Ukupheka ngomusi: Pheka imizuzu eyi-10 ukuze uthuthukise ama-antioxidants. Le ndlela igcina i-vitamin C futhi ikhulisa ukumuncwa kwensimbi.
• Ukuthosa: Pheka imizuzu emi-5 ekushiseni okuphansi ngamafutha omnqumo. Kufaka amafutha anempilo ukuze kuthuthukiswe ukumuncwa kwe-vitamin A.
• Ukuthosa: Faka amafutha omnqumo bese uthosa ku-325°F (163°C) ukuze uthole ama-chips aqhotsiweyo. Kuhle kakhulu njengesidlo esithosa kancane.
• Ukupheka Ngokucindezela: Pheka isikhashana (imizuzu engu-0 ngemva kokucindezelwa) ukuze ugcine ama-90% ezakhamzimba. Kuhle kakhulu ekudleni okusheshayo.

Susa njalo iziqu eziqinile—ziyababa. Kumasaladi, i-kale eluhlaza izuza ngokuhlikihla ngejusi likalamula ukuze ithambise amaqabunga. Hlanganisa namafutha afana ne-avocado noma amantongomane ukuze uthuthukise ukumuncwa kwezakhamzimba. Gwema ukubilisa isikhathi eside kakhulu, njengoba kunciphisa i-vitamin C. Ukuze uthole izakhamzimba ezinhle kakhulu, khetha izindlela ezisheshayo njengokusasa noma ukuphekela ngomusi.

Icebiso lezempilo: Ukupheka kunciphisa ama-oxalates, kusiza ukumuncwa kwe-calcium. Faka igalikhi ukuze uthuthukise ukumuncwa kwensimbi. Hlola lezi zindlela ukuze ujabulele ukupheka i-kale ngenkathi ugcina izakhamzimba zayo ziphelele.

Imiphumela Engase Ibe Khona Nezinto Okufanele Uzicabangele

I-kale igcwele izakhamzimba, kodwa ingabangela imiphumela emibi ye-kale kwabanye. Abantu abanezinkinga zempilo noma abasebenzisa imithi kufanele baqaphele. Njalo khuluma nodokotela ngaphambi kokufaka inani elikhulu le-kale ekudleni kwakho.

Izinkinga ze-thyroid ze-kale zingabangelwa yi-goitrogens. Lezi zinhlanganisela zingathinta amazinga e-iodine. Uma unenkinga ye-thyroid, yidla i-kale ephekiwe esikhundleni se-kale eluhlaza. Iningi labantu lingadla i-kale ngokuphepha ngokulinganisela.

Labo abasebenzisa imithi yokunciphisa igazi njenge-warfarin kudingeka baqaphele. I-Kale inovithamini K, osiza ekuqhekekeni kwegazi. Lokhu kungathinta imithi yakho. Hlola njalo nodokotela wakho ukuqinisekisa ukuthi uphephile.

• Ukusebenzisana kwemithi ye-kale kungaba yinkinga ngemithi yomfutho wegazi. I-kale ine-potassium eningi, engaba yimbi kubantu abasebenzisa ama-ACE inhibitors noma abanezinkinga zezinso.
• Ama-kale oxalates angabangela amatshe ezinso kwabanye abantu. Uma uvame ukuba namatshe, ungase ufune ukudla i-kale encane.

Ukudla i-kale eningi kakhulu kungakwenza uzizwe unegesi noma uvuvukele ngenxa ye-fiber yayo. Abanye abantu bangase babe nokusabela kokungezwani komzimba, okungaba kubi kakhulu. Qala ngobuningi obuncane bese uqaphela noma yikuphi ukusabela okubi.

Uma usebenzisa imithi noma unezinkinga zempilo ezifana nesifo sezinso noma izinkinga ze-thyroid, khuluma nodokotela wakho ngaphambi kokudla i-kale eningi. Ukupheka i-kale kungasiza ekunciphiseni ezinye zezingozi.

Ukufaka i-Kale Ekudleni Kwakho Kwansuku Zonke

Ukwengeza i-kale ekudleni kwakho kulula. Le mibono elula ikhombisa indlela yokudla i-kale ngezindlela ezifanelana nanoma iyiphi indlela yokuphila. Kusukela ekudleni okulula okusheshayo kuya ekudleni okunempilo, thola izinketho ezihlukahlukene zokujabulela lokhu luhlaza okunamaqabunga amaningi.

Qala usuku lwakho ngokudla kwasekuseni okugcwele izakhamzimba ngokuxuba i-kale ibe ama-smoothie. Faka ingcosana kuma-smoothie akho owathandayo e-kale ukuze uthole amavithamini ngaphandle kokushintsha ukunambitheka. Ngesikhathi sasemini, zama amasaladi e-kale afakwe uwoyela womnqumo kanye nejusi kalamula noma engeza amaqabunga aqoshiwe kumasangweji. Ngesikhathi sakusihlwa, faka i-kale negalikhi eceleni noma uhlanganise nezitsha ze-pasta.

• Ama-Kale chips: Faka amaqabunga e-kale namafutha omnqumo nezinongo ezifana ne-cumin noma i-chili powder. Bhaka ku-350°F (165°C) ukuze uthole ama-kale chips aqinile namnandi.
• Ama-Smoothie: Faka okuluhlaza kanye nama-smoothie e-kale. Hlanganisa nezithelo eziqandisiwe, ubisi lwe-alimondi, kanye nesipinashi ukuze uthole isiphuzo esicebile ngezakhamzimba.
• Ukudla ohambweni: Yenza ama-kale wraps ngokufaka inkukhu, i-avocado kanye ne-hummus emaqabungeni njengesidlo sasemini esiphathwayo.

I-kale eluhlaza ingangeza ukuthosa kumasaladi noma kumasaladi, kuyilapho izinhlobo eziphekiwe zithamba zibe ukuthungwa okuthambile. Zama ngokuhlikihla amaqabunga ngejusi likalamula ukuze unciphise ukubaba. Ngalezi zindlela zokupheka ze-kale ezilula, ungajabulela izinzuzo zalokhu kudla okuphezulu ngaphandle kokulahlekelwa ukunambitheka. Kungakhathaliseki ukuthi udla ama-chips e-kale noma uxuba ama-smoothie e-kale, kunendlela yokufaka le mifino ekudleni ngakunye.

I-curly i-curly fresh etafuleni lepulangwe elinamaconsi amanzi. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuthenga Nokugcina I-Kale Ukuze Ibe Yintsha

Ukukhetha i-kale efanele kuqala ngokwazi ukuthi yini okufanele uyibheke. Uma uthenga i-kale entsha, khetha izingcezu ezinamahlamvu aluhlaza okwesibhakabhaka. Gwema lawo anamabala aphuzi noma amabala. Izinhlobo ze-kale ezifana ne-curly kale kanye ne-dinosaur kale zinikeza ukunambitheka okuhlukile kanye nokusetshenziswa. Khetha i-kale ephilayo ukuze unciphise ukuchayeka ezibulala-zinambuzane, njengoba i-kale isohlwini lwe-EWG lwe-“Dirty Dozen”.

Ukuze ugcine ikale isha, gcina amaqabunga angagezwanga esikhwameni sepulasitiki edroweni elicwebezelayo lesiqandisi. Indlela yokugcina ikale kahle isho ukugwema ukwakheka komswakama. Songa iziqu ngethawula lephepha elimanzi bese uzifaka esitsheni esingangeni moya. Lokhu kugcina ikale icwebezelisiwe kuze kube yizinsuku ezingu-7. Ukuze igcinwe isikhathi eside, ikale eqandisiwe isebenza kahle: faka amaqabunga e-blanch, yomise, bese uyiqandisa ezikhwameni ezinelebula kuze kube yizinyanga eziyisithupha.

• Hlanza i-kale ngaphambi nje kokusebenzisa ukuze ugweme ukuminza.
• Sika iziqu ngaphambi kokubanda ukuze wonge isikhathi sokulungiselela kamuva.
• Sebenzisa i-kale ebunile kancane esobho noma kuma-smoothie.

Ukuthenga izinhlobo zama-kale njenge-baby kale kwengeza umbala kumasaladi. Amaqabunga amakhulu aphekwa kahle kakhulu. Gcina okusele ezitsheni ezingangeni moya kuze kube yizinsuku ezinhlanu. Ukucwilisa ngokushesha emanzini abandayo kungavuselela amaqabunga abuthakathaka, kodwa phonsa noma yimaphi amaqabunga anemiphetho ensundu.

Ngalezi zeluleko, ungajabulela izakhamzimba ze-kale entsha kungaba ukuthenga emakethe noma ukuqandisa ukuze uyisebenzise kamuva.

I-kale entsha ekhreyithi yokhuni emakethe ekhanyiswe yilanga, enamaqabunga acwebile asontekile akhazimula ekukhanyeni kwemvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho: Ukwenza iKale Ibe Ingxenye Emnandi Yendlela Yakho Yokuphila Enempilo

I-Kale ingaphezu nje kokuba yinto ethandwayo; ingukudla okuneminyaka eminingi okusekelwa yisayensi. Igcwele amaprotheni, ama-antioxidants, kanye nezakhamzimba. Lokhu kusiza inhliziyo yakho, kunciphisa ingozi yomdlavuza, futhi kuqinise amasosha omzimba wakho.

Izifundo zibonisa ukuthi i-kale inganciphisa ukuvuvukala futhi isize ekugayweni kokudla. Kuyisinqumo esihle kakhulu kunoma yikuphi ukudla.

Ukuqala nge-kale kulula. Vele ufake i-handful kuma-smoothie, amasaladi, noma amasobho. Njengoba uzizwa ukhululekile, zama ama-kale chips noma ama-stir-fries. Ukudla okunempilo kusho ukujabulela ukudla okunomsoco nsuku zonke, kanti i-kale yenza kube lula.

Khetha i-kale engokwemvelo ukuze ugweme izibulala-zinambuzane. Yihlanganise neminye imifino ukuze uthole ukudla okulinganiselayo.

I-kale ingaphekwa, ithosiwe, noma ixutshwe. Faka ulamula noma igalikhi ukuze ulinganisele ubumuncu bayo obuncane. Isihluthulelo ukuthi ihlale injalo, ingapheleli. Ukwengeza i-kale ekudleni kwakho kungaletha izinzuzo zempilo ezihlala njalo. Ngomlando wayo kanye nezinzuzo zempilo, i-kale kufanele ibe yingxenye ejwayelekile yokudla kwakho.

Ukufunda Okuqhubekayo

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