Savoy cabbage ( Kale )
If you want to be healthy, you must not avoid the green leafy vegetables, especially the kale that is one of the most nutritious. It is a good source of calcium, magnesium, vitamin K, vitamin A, vitamin C, fiber, iron, folic acid, amino acids, antioxidants flavonoid, and lutein. It is easy to prepare in a variety of delicious ways.
100 grams of kale contains:
-Calories 50 kcal
-Vitamin A 15376 IE
-Mangan 0.8 mg
-Vitamin C 120 mg
-Vitamin K 817mg
-Omega acids 180 mg.
Here’s why it’s healthy:
Helps bone health
Kale contains a higher percentage of calcium in calorie than milk. Calcium in the kale comes in combination with magnesium, which is indispensable for calcium to be used in the body. In addition, kale is one of the best sources of vitamin K, and it is precisely vitamin K that is the catalytic substance in the metabolism that regulates whether the calcium injected into the bones or will remain in the bloodstream and settle in some damaged place in the blood vessels.
Therefore regular consumption of kale and in general green leafy vegetables is considered one of the most effective ways of preventing osteoporosis.
It acts preventively against several types of cancer
Research shows that kale consumption not only reduces the chances of occurrence but also helps the body heal from 5 types of cancer – bladder cancer, breast, colon, ovary, and prostate. Preventive properties of kale are associated with unusually large concentrations of two types of antioxidants, carotenoids, and flavonoids. Of carotenoids, lutein, and beta-carotene, which have antioxidant properties, reduce the risk of developing cataracts, atherosclerosis, and chronic obstructive lung disease.
Helps detoxify the body
It has been proven that the isocyanate that occurs in the body from glucose salts from the kale help regulate the detoxification activity in our cells. They accelerate that activity, and especially the sumptuous compounds of the kale help to remove toxins from our body.
Here are some ways to cook kale:
4 pieces garlic
3 spoon oil
2 spoon balsamic or lemon juice
Clean the kale of the drooping leaves, wash with water, and remove the thicker veins.
Cut it into 4 parts. Boil in salted water, taking care not to overdo it. Place it on a plate and pour with a mixture of thick garlic, salt, oil, lemon juice and finely crushed parsley. Leave it for ten minutes to receive the spice and serve.
2 soup cubes
1 spoon flour
1 sour cream
3 pieces garlic
Clean the kale of drooping leaves, wash with water and cut into thin slices. Place it in boiling water in which the soup cubes are melted. Flour is mixed with a little water (no clumps) and stirring is added to the broth to boil. Remove the soup from the cooking zone. Once it gets cooler, add the sour cream with intense mixing. In the end, put a crushed garlic.