October ndi mwezi wokolola kabichi. Zamasambazi zimakhala ndi malo oyenera pazakudya za aliyense wamasamba ndipo zimayenera kupatsidwa chisamaliro chapadera. Tiwona mitundu yayikulu ya kabichi ndi mapindu awo osatha.
Kabichi wa Savoy amapangidwa ngati mpira wokhala ndi masamba a malata. Chifukwa cha mankhwala a polyphenolic, ali ndi mphamvu za antioxidant. Kabichi ya Savoy imakhala ndi mavitamini A, C, E ndi K, komanso mavitamini a B. Lili ndi mchere wotsatirawu: molybdenum, calcium, iron, potaziyamu, zinki, magnesium, manganese, phosphorous, selenium, mkuwa, komanso amino acid monga lutein, zeaxanthin ndi choline. Indole-3-carbinol, gawo la kabichi la savoy, limalimbikitsa kukonzanso kwa maselo a DNA. Kabichi ya Savoy ndi yabwino kwa saladi.
Chikho chimodzi cha kabichi ichi chili ndi 56% ya mlingo wovomerezeka wa tsiku ndi tsiku wa vitamini C. Mlingo womwewo wa kabichi wofiira uli ndi 33% ya tsiku lililonse la vitamini A, lomwe ndi lofunika kuti munthu aziwona bwino. Vitamini K, kuperewera kwake komwe kumadzadza ndi matenda osteoporosis, atherosulinosis komanso matenda a chotupa, amapezekanso mu kabichi (28% ya chizolowezi mu galasi imodzi).
Kwa okhala kumpoto, kuphatikizapo Russia, amaonedwa kuti ndi othandiza kwambiri, chifukwa ndi chikhalidwe cha kukula mu latitude yathu. Kuwonjezera pa vitamini C, imakhala ndi beta-carotene, mavitamini a B, komanso chinthu chosowa cha vitamini-vitamini chomwe chimalepheretsa ndi kuchepetsa zilonda zam'mimba (sizimagwira ntchito ku sauerkraut).
Chikho chimodzi cha kabichi yaiwisi ndi: 206% ya zakudya zoyenera tsiku lililonse za vitamini A, 684% ya RED ya vitamini K, 134% ya RED ya vitamini C, 9% ya RED ya calcium, 10% ya RED ya mkuwa, 9% ya RED ya potaziyamu, ndi 6% ya RED ya magnesium. Zonsezi pa 33 calories! Masamba a Kale ali ndi omega-3 fatty acids omwe ndi ofunikira pa thanzi lathu. Ma antioxidants amphamvu mu kale ndi kempferol ndi quercetin.
Kabichi yaku China, kapena bok choy, imakhala ndi mankhwala oletsa kutupa, kuphatikiza thiocyanate, antioxidant yomwe imateteza maselo ku kutupa. Sulforaphane imathandizira kwambiri kuthamanga kwa magazi ndi ntchito ya impso. Kabichi ya Bok choy ili ndi mavitamini B6, B1, B5, folic acid, mavitamini A ndi C, ndi phytonutrients ambiri. Galasi limodzi lili ndi ma calories 20.
Kumanja, broccoli imakhala pamalo otsogola pakati pa masamba. Mayiko atatu apamwamba kwambiri opanga broccoli ndi China, India ndi United States. Broccoli amalimbitsa thupi, amachotsa poizoni, amalimbikitsa mtima ndi mafupa, ndipo ndi antioxidant wamphamvu. Ndi yabwino kwambiri mu saladi yaiwisi komanso mu supu, mphodza ndi casseroles.