Kalepa Kale, kaʻikeʻole o nā mea a pauʻole, he nui nā waiwai waiwai. ʻO kēiaʻano likeʻole,ʻaʻole ia he kiko, aʻo nā lau e like me nā lace hula'ōmaʻomaʻo aʻulaʻula paha. ʻO kēiaʻano kāpena he mau inoa'ē aʻe: brauncol, grunkol, brunkol. Ke hoʻohālikelikeʻia me ko lākou "ʻohana", e like me ka puaʻaleʻale, broccoli, a me nā pulupulu Brussels,ʻaʻole i loaʻa iki ka kāpelu Kale i ka papa hale meaʻai. Akā,ʻaʻole kēia he kumu e hōʻehaʻeha ai i kēlāʻano meaʻai.
Kaloka, nā Vitamini a me nā'enela
Kāpelu kāpelu kalole liʻiliʻi: 100 g he 50 kcal.
I loko o kona hoʻokumuʻana 100 g o ka mea kanu i nīnauʻia penei:
- ka lehu - 1.5 g;
- wai - 84 g;
- ʻO ke kīpona maʻamau - 2 g;
- nā pāʻani - 3.3 g;
- momona 0.7 g;
- hauʻaʻona - 8 g;
Keʻike neiʻoe? ʻO kēlā me kēia kāpena he 90% wai ka wai.Aia kēia huaʻai ma:
- Zinc - 0.4 mg;
- selenium - 0.9 mcg;
- manganese - 0.8 mg;
- phosphorus - 56 mg;
- keleawe - 0.3 mg;
- ka magnona - 34 mg;
- sodium - 43 mg;
- pāpona - 447 mg;
- calcium - 135 mg;
- ke hao - 1.7 mg.
- huaʻai B1, B2 - 0.1 mg i kēlā me kēia;
- ʻO ka Vitamin A - 0.077 mg;
- huaora K - 817 mcg;
- ka peta acrona - 0.09 mg;
- ʻO ka Vitamin B6 - 0.3 mg;
- ʻO Ka Huaora C - 120 mg.
Nā mea maikaʻi o Kale kāpena
He hopena maikaʻi kēia huahana ma ka hana o ka'ōpala māmā: ke hana pono nei ka pancreas, hiki ke loaʻa ka motile ahonā.
ʻO nā mea kanu e like me ka waiwai, calendula, dodder, yucca, aliʻi, sage (salvia) meadow mauʻu, viburnum buldenezh, kuiʻakai,ʻaila liʻiliʻi a me kaʻaila kaʻaila i loaʻa ka hopena maikaʻi i ka'ōpū o ka maʻi.Ma muli o ka waihona o nā huaʻa A a me C, ua kapaʻia ka kāpena i ka antioxidant maikaʻi a me nā meaʻelemakule. He mea pono no ka hoʻiʻana mai kaʻoihana pili, nāʻeha a me nā kaumaha kaumaha. Kākoʻo maikaʻi i nā pūnaewele hoʻopaʻa kino kanaka.
Hoʻohanaʻia ka huahana i nīnauʻia no ka paleʻana i nā maʻi maʻi maka a me nā peʻaʻike (hana lōʻihi ma ke kamepiula, heluhelu).
He mea pono e hoʻohana i kēia meaʻai no nā kumu'ē aʻe:
- i ka hakakāʻana i ka momona;
- e pale i ke kūkuluʻana i nā pūnaeho maʻi maʻi;
- me ke kino o ka mea pāpona i loko o ke kino;
- no ka paleʻana i ka maʻi maʻi.
He mea nui! Pono pono e hoʻohana i kēiaʻano mea kanu i nā mea a pau e pili ana i ka meaʻaiʻai. Kāpīpī e hoʻopiha hou i ka hāʻawiʻana i nā huaora a me nā meaʻai i loko o ke kino i loko o ka meaʻai.
Kāpena Kale i ka kukeʻana: kahi hoʻolāʻau kuke
He wahi nui o ka kalola Kale i ka meaʻai, no laila, aia i ka nui o nā meaʻai no ka hoʻomākaukauʻana i kēlā mau meaʻai.
Nā moku
E laweʻo ia: 1 kg Kale, keleka, ka paʻakai, kaʻeleʻele, kaʻailaʻaila.
Eʻoki i nā lau o Kale me kou mau lima, e pīpīʻia me ka paʻakai a me ka pepa, kāpīʻia me kaʻaila. E kau iā lākou ma kahi pepa bakena. ʻO ka umu'ehiʻeleʻele a 180 °. Ma mua o kou kauʻana i ka umu i ka umu, e hoʻemiʻia ka mahana me ka 100 ° a hoʻomaloʻoʻia a hoʻomākaukauʻia me ka puka komo. Kāpena me nā halo a me ka pepa
E pono anaʻoe: 2 aniani,ʻailaʻaila, 800 g Kale, 2 mau meaʻono, 1 pākeke o kaʻaila a kalo, 400 g haroha.
ʻAla a me nā hamo i ka meaʻaila i kaʻaila. Holo ka kale a me ka pepa. E hoʻoulu i nā mea a pau, e ninini i kaʻaila a hoʻomohala a hiki i ka mākaukauʻana o nā huaʻina.
ʻO Casserole 
E laweʻo ia: 1 zucchini, 800 g o ka umauma (ka moa), 2 hua, 1 aniani, 5 tbsp. l ka pīniʻeleʻele, ka paʻakai paʻakikī, 0.5 kg o Kale.
Hana i ka mīkini mai ka umauma a me kaʻaila. Hoʻopiliʻiaʻo Zucchini me ka hapalua o nā hua. Kaomi i kaʻaila me kaʻaila (olive) a waiho i nā meaʻai ma nā papa:
1st layer - beans;
2nd Layer - ka umauma moa i hoʻoukaʻia;
3 paepae - ka'ōpala i kālaiʻia;
Papa 4 -ʻona hou;
Papa 5 - Kale.
E ninini i ka hua a pau a pipi me ka cheese. A laila e uhi i ke kī a 40 min. e kaʻa i 180 °.
Salame me nā pāʻani a me kale 
E laweʻia: 0.5 kilokika o ka lau Kale, 1 pi paha o nā pīni (keʻokeʻo,) ke kanu, 200 g tōmato, 1'ūniʻula, salt salt, balsamic vinegar.
Hoʻopili i nā piʻa me kahi colander. ʻO Kale nā waimaka,ʻo ka mea kanu. ʻO ka hui a me ka lole me kaʻaila, ka vīneka, ka paʻakai a me ka paʻi.
ʻAla me kale 
E laweʻia: 1 kg o ka pipi, 200 g selela, 1'ōmato, 2 kg o kāpē, 2 mau huaʻono, ka wai, 1 kāpeti.
Kōhi i nā meaʻai me ka wai. Hoʻopi ka pipi a hoʻokomo i nā meaʻai. E hoʻonui i ka wai a hoʻomohala no 1.5 mau mau hora ma lalo o kahi poʻi.
Nā papa inoa
E laweʻia: 6 punetēpu o ka raiki o Uzbek, 6 mau punetēpu o kaʻaila kirimino, 6 mauʻiʻo o ka'ōpū, 1 egg, dill, 400 g o nā lau o kēia mea kanu.
Kāpena i kālaiʻia me ka laiki a me ka hua manu. E hoʻomaʻemaʻe i ka hoʻomaʻemaʻe a hoʻopiha iā lākou i ka hui. E puhi i kahi pīkī, e hoʻonui i ka wai a hoʻomohala no kahi 40 mau minuke. ʻAmiʻia kaʻailaʻala me ka dill. E lawelawe i ke kīʻaha me kēia meaʻai.
Keʻike neiʻoe? Ma Iapana,ʻaʻole iʻai waleʻia ka kāpena, akā ua hoʻohana pūʻia hoʻi me he ulu ulu, e hoʻoulu ana i nā moena pua no ka mea.
Nā papa hana palekana
Hiki iāʻoe ke mālama i kēia meaʻai i loko o ka friua noʻelua pule. E hoʻohana no kēia mea e pono aiʻoe i nā waihona likeʻole aiʻole nāʻeke ulama. Inā ponoʻoe e hoʻomau i ka huahana no ka manawa lōʻihi, hiki iāʻoe ke hoʻokuʻu. ʻAʻole e loli ka ho'āʻoʻana i kēia. 
Nā kuʻikahi
ʻOiai e hiki ke hōʻiliʻili kēia huaʻai i nā hua he nui, aia kekahi mau hōʻai'ē i kona hoʻohana.
He mea nui! I ka pauʻana o ka hoʻopauʻana, hiki i ka meaʻai i nīnauʻia e hiki ai i ka momona, e like me nā hua'ōmaʻomaʻo.ʻAʻole hiki iāʻoe keʻai i kēia meaʻai i ka meaʻai inā:
- ua hoʻomāhuahuaʻoe i nā koko e kuʻi ana;
- i ka hala i hala iho nei, uaʻehaʻoe i ka'ōpū puʻuwai, ka hahau, ka thrombosis;
- i ka wā o ke kōkomo, ināʻaʻole i aʻo ke kauka iā ia;
- ʻoe i ka maʻi hemorrhoids a iʻole nā veins varicose;
- Loaʻaʻoe i ka gout;
- pilikia i ka maʻi ahulau;
- loaʻa iāʻoe nā dysbiosis, gastritis, maʻi maʻi;
- me ka maʻi thyroid.
E heluhelu hoʻi e pili ana i nāʻano'ē aʻe o kāpīpelu: kapiʻapelu, broccoli, Savoy, kohlrabi, Brussels, Peking a me Kaina.
Me ka lawe kūpono a me ka mālama kūponoʻole, e hoʻemiʻia nā meaʻai o ka mea kanu. Ke kohoʻana i ka nānā i nā lau. ʻAʻole lākou e'ōwili a lethargic. No ka loaʻaʻana o ka pono piha o kēia mea kanu, e kiʻi i ka huahana hou.
