{"id":19251,"date":"2020-03-16T13:03:53","date_gmt":"2020-03-16T11:03:53","guid":{"rendered":"https:\/\/vegis.ro\/blog\/?p=19251"},"modified":"2023-03-02T09:53:54","modified_gmt":"2023-03-02T07:53:54","slug":"varza-kale-sursa-incredibila-de-nutrienti-si-vitamine","status":"publish","type":"post","link":"https:\/\/vegis.ro\/blog\/varza-kale-sursa-incredibila-de-nutrienti-si-vitamine\/","title":{"rendered":"Varza Kale: Sursa Incredibil\u0103 de Nutrien\u021bi \u0219i Vitamine"},"content":{"rendered":"\n<p class=\"has-sitka-black-color has-text-color\">Consumat\u0103 \u00eenc\u0103 din perioada Roman\u0103, varza kale este considerat\u0103 a fi una dintre cele mai s\u0103n\u0103toase \u0219i hr\u0103nitoare alimente vegetale. Borecole sau varza \u021b\u0103ranului, cum mai este denumit\u0103 \u00een popor, a devenit popular\u0103 de-a lungul timpului datorit\u0103 gradului crescut de rezisten\u021b\u0103 la \u00eenghe\u021b, valorilor sale nutri\u021bionale \u0219i a faptului c\u0103 poate fi recoltat\u0103 p\u00e2n\u0103 spre finalul anului.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">De asemenea, varza kale este \u0219i un superaliment, \u00eentruc\u00e2t vitaminele \u0219i mineralele din compozi\u021bie au numeroase beneficii asupra organismului. Te invit\u0103m s\u0103 descoperi toate aceste informa\u021bii, precum \u0219i c\u00e2teva re\u021bete cu varz\u0103 kale pe care nu le po\u021bi rata.&nbsp;<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>CARE SUNT TIPURILE DE KALE?<\/strong><\/h2>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Varza kale obi\u0219nuit\u0103 are <strong>frunzele \u00eencre\u021bite sau plate<\/strong>, de un verde intens, dar pot fi \u0219i de un verde \u00eentunecat, verde violet sau verde maro. Aceasta are o arom\u0103 dulce, pu\u021bin \u00een\u021bep\u0103toare pe alocuri, dar f\u0103r\u0103 a fi deranjant\u0103. Exist\u0103 \u00eens\u0103 diverse sortimente de kale, astfel c\u0103 \u0219i gustul difer\u0103. Iat\u0103 care sunt acestea:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Varza kale comun\u0103<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-comuna.jpg\" alt=\"Varza kale comun\u0103\" class=\"wp-image-19261\" width=\"514\" height=\"342\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-comuna.jpg 640w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-comuna-300x200.jpg 300w\" sizes=\"(max-width: 514px) 100vw, 514px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Acesta este sortimentul de kale pe care \u00eel g\u0103se\u0219ti cel mai des la magazinele alimentare sau aprozare. Varza kale comun\u0103 se diferen\u021biaz\u0103 de celelalte prin <strong>frunzele mari<\/strong>, de culoare verde deschis, cu tulpini lungi.&nbsp;<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Aceasta este ideal\u0103 \u00een prepararea salatelor hr\u0103nitoare, a supei de fasole sau chiar amestecat\u0103 \u00een smoothie-urile de fructe.<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Varza kale toscan\u0103 (Lacitano)<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-toscana-1.jpg\" alt=\"Varza kale toscan\u0103\" class=\"wp-image-19263\" width=\"518\" height=\"344\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-toscana-1.jpg 640w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-toscana-1-300x200.jpg 300w\" sizes=\"(max-width: 518px) 100vw, 518px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Este sortimentul de kale italian pe care Thomas Jefferson obi\u0219nuia s\u0103-l cultive \u00een gr\u0103dina personal\u0103. Acest tip de kale are <strong>frunzele lungi, sub\u021biri, de culoare verde \u00eenchis<\/strong> \u0219i un aspect aparte, care te duce cu g\u00e2ndul la \u00eenf\u0103\u021bi\u0219area reptilelor, de unde \u0219i porecla de <em>varz\u0103 dinozaur<\/em>.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Varza kale toscan\u0103 este delicioas\u0103 \u00een supele \u0219i toc\u0103ni\u021bele specifice buc\u0103t\u0103riei toscane, dar \u0219i \u00een diverse salate s\u0103\u021bioase.<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Varza kale ornamental\u0103<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-ornamental\u0103.jpg\" alt=\"Varza kale ornamental\u0103\" class=\"wp-image-19264\" width=\"514\" height=\"339\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-ornamental\u0103.jpg 640w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-ornamental\u0103-300x198.jpg 300w\" sizes=\"(max-width: 514px) 100vw, 514px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Este simplu de recunoscut datorit\u0103 formei, care se aseam\u0103n\u0103 cu o rozet\u0103 sau cu o floare \u00eenflorit\u0103. <strong>Culoarea verzei ornamentale variaz\u0103 de la alb, roz, p\u00e2n\u0103 la violet<\/strong>, iar datorit\u0103 aspectului ei festiv, este o alegere potrivit\u0103 pentru decorarea aperitivelor.<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Varza kale ro\u0219ie<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-rosie.jpg\" alt=\"Varza kale ro\u0219ie\" class=\"wp-image-19267\" width=\"506\" height=\"403\"\/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Acest sortiment s<strong>eam\u0103n\u0103 cu frunzele de stejar \u0219i este de culoare ro\u0219u &#8211; violet sau albastru &#8211; verde<\/strong>. Un aspect interesant la varza kala ro\u0219ie este faptul c\u0103 \u00ee\u0219i intensific\u0103 culoarea dac\u0103 este frig afar\u0103. Gustul kalei ro\u0219ii este mai dulce dec\u00e2t cel al verzei kale obi\u0219nuite.<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Varza kale chinezeasc\u0103<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-chinezeasc\u0103-1.jpg\" alt=\"Varz\u0103 kale chinezeasc\u0103\" class=\"wp-image-19271\" width=\"462\" height=\"345\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-chinezeasc\u0103-1.jpg 640w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-chinezeasc\u0103-1-300x225.jpg 300w\" sizes=\"(max-width: 462px) 100vw, 462px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Tipul acesta de kale poate \u00eenlocui cu succes broccoliul \u00een diverse re\u021bete gustoase. De asemenea, <strong>varza kale chinezeasc\u0103 poate fi g\u0103tit\u0103 la aburi sau fiart\u0103<\/strong>, \u00een func\u021bie de preferin\u021bele tale.<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Varza kale siberian\u0103<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-siberiana-1024x1024.jpg\" alt=\"Varza kale siberian\u0103\" class=\"wp-image-19269\" width=\"444\" height=\"444\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-siberiana.jpg 1024w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-siberiana-300x300.jpg 300w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-siberiana-150x150.jpg 150w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-siberiana-768x768.jpg 768w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-siberiana-80x80.jpg 80w\" sizes=\"(max-width: 444px) 100vw, 444px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Se distinge prin frunzele mari, de <strong>culoare verde cenu\u0219iu<\/strong> \u0219i are un gust mai deosebit dac\u0103 este g\u0103tit\u0103, dec\u00e2t dac\u0103 este consumat\u0103 \u00een stare crud\u0103.&nbsp;<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>&nbsp;<strong>Varza kale hibrid (Redbor)<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-hibrid.jpg\" alt=\"Varza kale hibrid\n\" class=\"wp-image-19265\" width=\"502\" height=\"376\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-hibrid.jpg 640w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Varza-kale-hibrid-300x225.jpg 300w\" sizes=\"(max-width: 502px) 100vw, 502px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Poate atinge \u00een\u0103l\u021bimi de p\u00e2n\u0103 la 3 metri \u0219i se diferen\u021biaz\u0103 prin <strong>frunzele de culoare ro\u0219u &#8211; violet<\/strong>. O po\u021bi include \u00een diverse re\u021bete culinare sau o po\u021bi utiliza \u00een scop decorativ.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>VALORI NUTRI\u021aIONALE&nbsp;<\/strong><\/h2>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">A\u0219a cum am men\u021bionat la \u00eenceputul articolului, varza kale este un superaliment, deoarece este bogat\u0103 \u00een vitamine, minerale \u0219i nu numai. 100 de grame de kale con\u021bine:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Calorii<\/strong>: 42,5; kale este recunoscut\u0103 pentru num\u0103rul mic de calorii din con\u021binut.&nbsp;<\/li>\n\n\n\n<li><strong>Fibre<\/strong>: 4,7 g.<\/li>\n\n\n\n<li><strong>Proteine<\/strong>: 3,5 g.<\/li>\n\n\n\n<li><strong>Vitamine \u0219i minerale<\/strong> precum: vitaminele A (172 mcg), E (1,9 mg), K (494 mcg), complexul B, calciu (177 mg), potasiu (170 mg), fier (1 mg), magneziu (29,5 mg), fosfor (49,6 mg) \u0219i zinc (0,3 mg).&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Valori-nutritionale-varza-kale.png\" alt=\"Valori nutritionale varza kale\n\" class=\"wp-image-19280\" width=\"584\" height=\"289\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Valori-nutritionale-varza-kale.png 728w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Valori-nutritionale-varza-kale-300x148.png 300w\" sizes=\"(max-width: 584px) 100vw, 584px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Mai multe detalii despre acidul folic (vitamina B9) po\u021bi afla din articolul <a href=\"https:\/\/vegis.ro\/blog\/folate-sau-acid-folic-cea-mai-buna-forma-a-vitaminei-b9-si-unde-o-gasim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Acid Folic sau Folat: Vitamina B9 \u00een cea mai bun\u0103 form\u0103 a ei (opens in a new tab)\">Acid Folic sau Folat: Vitamina B9 \u00een cea mai bun\u0103 form\u0103 a ei<\/a>.&nbsp;<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Omega 3 Acizi Gra\u0219i<\/strong>: acidul alfa linoleic.&nbsp;<\/li>\n\n\n\n<li><strong>Nutrien\u021bi <\/strong>(5,880 mcg): varka kale este bogat\u0103 \u00een lutein\u0103 \u0219i zeaxantin\u0103.&nbsp;<\/li>\n\n\n\n<li><strong>Antioxidan\u021bi<\/strong>: beta-caroten (2,040 mg), seleniu (1,1 mcg), quercetin\u0103 \u0219i kaempferol, care ajut\u0103 la combaterea efectelor produse de radicalii liberi din organism (radicalii liberi sunt, de cele mai multe ori, responsabili de apari\u021bia unor diverse boli sau afec\u021biuni).&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>\u0218TIAI C\u0102&#8230;?<\/strong><\/h2>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>Varza kale con\u021bine mai mult\u0103 vitamina C dec\u00e2t majoritatea legumelor, av\u00e2nd de 4,5 ori mai mult\u0103 vitamina C dec\u00e2t spanacul.<\/li>\n\n\n\n<li>O farfurie cu varz\u0103 kale crud\u0103 are un con\u021binut mai ridicat de vitamina C dec\u00e2t o portocal\u0103.&nbsp;<\/li>\n\n\n\n<li>Kale este cea mai bun\u0103 surs\u0103 de vitamina K, av\u00e2nd \u00een vedere c\u0103 o singur\u0103 bucat\u0103 con\u021bine de aproape 7 ori cantitatea zilnic\u0103 recomandat\u0103.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-text-align-center has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>BENEFICII PENTRU S\u0102N\u0102TATE ALE CONSUMULUI DE VARZ\u0102 KALE<\/strong><\/h2>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>1. Ajut\u0103 la prevenirea diabetului<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Exist\u0103 studii care dovedesc faptul c\u0103 <strong>anumite alimente care sunt bogate \u00een vitamine, minerale, fibre \u0219i antioxidan\u021bi protejeaz\u0103 organismul \u00eempotriva diabetului<\/strong>. De aceea, <a rel=\"noreferrer noopener\" aria-label=\"Societatea American\u0103 de Diabet (opens in a new tab)\" href=\"https:\/\/www.diabetes.org\/nutrition\/healthy-food-choices-made-easy\/diabetes-superfoods\" target=\"_blank\">Societatea American\u0103 de Diabet<\/a> recomand\u0103 consumul de astfel de alimente.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>2. Poate preveni bolile cardiovasculare&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Unele substan\u021be nutritive din componen\u021ba verzei kale, cum sunt potasiul \u0219i fibrele, pot contribui la s\u0103n\u0103tatea inimii<\/strong>. Asocia\u021bia American\u0103 a Inimii \u00eencurajeaz\u0103 consumul alimentelor bogate \u00een potasiu \u0219i recomand\u0103 reducerea consumului de sare ad\u0103ugat\u0103 sau de sodiu. Potrivit acestora, potasiul este unul dintre elementele care reduce riscul de hipertensiune arterial\u0103 \u0219i de boli cardiovasculare.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-kale.jpg\" alt=\"Beneficii kale\n\" class=\"wp-image-19281\" width=\"488\" height=\"325\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-kale.jpg 600w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-kale-300x200.jpg 300w\" sizes=\"(max-width: 488px) 100vw, 488px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Un studiu realizat \u00een anul 2016 arat\u0103 c\u0103 exist\u0103 o leg\u0103tur\u0103 \u00eentre consumul de fibre \u0219i un nivel mai sc\u0103zut al lipidelor din s\u00e2nge, precum \u0219i \u00eentre aportul ridicat de fibre \u0219i tensiunea arterial\u0103<\/strong>. Astfel, s-a observat faptul c\u0103 \u00een cazul persoanelor care au consumat mai multe fibre, au existat \u0219anse mai mari ca nivelul de colesterol total \u0219i cel al colesterolului r\u0103u (LDL) s\u0103 fie mai mic.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">De asemenea, un alt studiu demonstreaz\u0103 c\u0103 consumul de suc de kale \u00een fiecare zi, timp de 12 s\u0103pt\u0103m\u00e2ni, a crescut nivelul colesterolului bun cu 27% (HDL) \u0219i a sc\u0103zut nivelul colesterolului r\u0103u cu 12%.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>3. Contribuie la reducerea riscului apari\u021biei cancerului<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Varza kale este bogat\u0103 \u00een vitamina C, beta-caroten, seleniu \u0219i al\u021bi antioxidan\u021bi care pot preveni apari\u021bia cancerului<\/strong>. Studiile \u00een acest sens arat\u0103 c\u0103 persoanele care consum\u0103 fructe sau legume cu un con\u021binut ridicat \u00een antioxidan\u021bi au un risc mai sc\u0103zut de a dezvolta diverse tipuri de cancer.&nbsp;<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>4. Men\u021bine s\u0103n\u0103tatea oaselor<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Calciul \u0219i fosforul sunt dou\u0103 substan\u021be esen\u021biale pentru dezvoltarea sistemului osos. De asemenea, exist\u0103 <a aria-label=\"cercet\u0103ri (opens in a new tab)\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/270435#benefits\" target=\"_blank\" rel=\"noreferrer noopener\">cercet\u0103ri<\/a> care indic\u0103 c\u0103 <strong>un aport mare de vitamina K poate ajuta la reducerea riscului de fracturi osoase<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"333\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-kale-sanatatea-oaselor.jpeg\" alt=\"Beneficii kale - sanatatea oaselor\n\" class=\"wp-image-19282\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-kale-sanatatea-oaselor.jpeg 500w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-kale-sanatatea-oaselor-300x200.jpeg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">O farfurie cu varz\u0103 kale g\u0103tit\u0103 con\u021bine aproape de 5 ori nevoia zilnic\u0103 de vitamina K \u00een cazul unui adult, \u00een jur de 15 &#8211; 18% din necesarul de calciu \u0219i aproximativ 7% din necesarul zilnic de fosfor.&nbsp;<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>5. \u00cembun\u0103t\u0103\u021be\u0219te sistemul digestiv<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Datorit\u0103 <strong>con\u021binutului ridicat de fibre \u0219i ap<\/strong>\u0103, consumul de varz\u0103 kale ajut\u0103 la prevenirea constipa\u021biei \u0219i sus\u021bine activitatea tractului digestiv.&nbsp;<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>6. Este o bun\u0103 surs\u0103 pentru s\u0103n\u0103tatea p\u0103rului \u0219i a pielii<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Beta-carotenul \u0219i vitamina A sunt esen\u021biale pentru cre\u0219terea \u0219i men\u021binerea \u00een parametrii normali a tuturor \u021besuturilor corpului<\/strong>. Totodat\u0103, organismul are nevoie \u0219i de vitamina C pentru a produce colagenul, o substan\u021b\u0103 important\u0103, care ofer\u0103 structur\u0103 pielii \u0219i p\u0103rului.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-varza-kale-pentru-par-si-piele.jpg\" alt=\"Beneficii varz\u0103 kale pentru par si piele\n\" class=\"wp-image-19283\" width=\"550\" height=\"366\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-varza-kale-pentru-par-si-piele.jpg 640w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Beneficii-varza-kale-pentru-par-si-piele-300x200.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Deoarece o farfurie de varz\u0103 kale fiart\u0103 asigur\u0103 cel pu\u021bin 20% din nevoia zilnic\u0103 de vitamina A a unui adult \u0219i mai mult de 23% din necesarul zilnic, introducerea kalei \u00een alimenta\u021bie te ajut\u0103 s\u0103 men\u021bii s\u0103n\u0103tatea p\u0103rului \u0219i a pielii.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>7. Eficient\u0103 pentru s\u0103n\u0103tatea ochilor<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Nutrien\u021bii \u0219i antioxidan\u021bii din alimente sunt esen\u021biale pentru a preveni \u00eenr\u0103ut\u0103\u021birea vederii odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103. Luteina \u0219i zeaxantina prezente \u00een varza kale sunt dou\u0103 substan\u021be care contribuie la combaterea afec\u021biunilor oculare frecvente, cum sunt cataracta \u0219i degenerarea muscular\u0103.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>CUM INTRODUCEM VARZA KALE \u00ceN DIETA NOASTR\u0102?<\/strong><\/h2>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Varza kale poate fi consumat\u0103 at\u00e2t crud\u0103, c\u00e2t \u0219i g\u0103tit\u0103 sub diverse forme: prin fierbere, preg\u0103tit\u0103 la aburi sau pr\u0103jit\u0103<\/strong>. \u00cen ceea ce prive\u0219te consumul de varz\u0103 kale crud\u0103, trebuie s\u0103 \u0219tii c\u0103 s-ar putea s\u0103 fie dificil s\u0103 o mesteci, din cauza texturii aparte.&nbsp;<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">\u00cen cazul g\u0103titului, trebuie s\u0103 ai \u00een vedere faptul c\u0103 anumi\u021bi nutrien\u021bi din kale, cum sunt vitaminele C \u0219i B, sunt reduse \u00een cantitate, deoarece sunt solubile \u00een ap\u0103. De aceea, preg\u0103tirea verzei kale la aburi este o metod\u0103 eficient\u0103 pentru a p\u0103stra c\u00e2t mai mult din valorile sale nutri\u021bionale.<\/p>\n\n\n\n<h2 class=\"has-text-align-center has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>EXIST\u0102 RISCURI SAU EFECTE ADVERSE \u00ceN URMA CONSUMULUI DE VARZ\u0102 KALE?<\/strong><\/h2>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Membrii grupului de lucru pentru mediu (<a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.ewg.org\/foodnews\/full-list.php\" target=\"_blank\">The Environmental Working Group<\/a>), care se ocup\u0103 cu evaluarea anual\u0103 a diverselor produse, a \u00eentocmit \u00een anul 2019 o list\u0103 cu legumele care au cel mai mare risc de contaminare cu pesticide. V<strong>arza kale s-a situat pe locul al III-lea \u00een acest clasament, de aceea este crucial s\u0103 speli de mai multe ori varza kale \u00eenainte de a o consuma sau g\u0103ti<\/strong>.&nbsp;<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">De asemenea, exist\u0103 anumite categorii de persoane care trebuie s\u0103 consume varza kale cu modera\u021bie \u0219i anume:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li><strong>Persoanele care urmeaz\u0103 un tratament pentru bolile de inim\u0103<\/strong>, deoarece substan\u021bele nutritive din kale interfereaz\u0103 cu compozi\u021bia acestor medicamente.<\/li>\n\n\n\n<li><strong>Persoanele care iau medicamente pentru coagularea s\u00e2ngelui<\/strong>, deoarece kale este bogat\u0103 \u00een vitamina K, responsabil\u0103 pentru coagularea s\u00e2ngelui, astfel c\u0103 ar putea interfera cu medicamentele prescrise de c\u0103tre medic.<\/li>\n\n\n\n<li><strong>Persoanele care au probleme cu tiroida sau care urmeaz\u0103 astfel de tratamente<\/strong>, \u00eentruc\u00e2t substan\u021bele prezente \u00een varza kale pot influen\u021ba capacitatea tiroidei de a absorbi iodul, care este vital pentru producerea unor anumi\u021bi hormoni tiroidieni.&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Prin urmare, dac\u0103 urmezi astfel de tratamente, este indicat s\u0103 discu\u021bi cu medicul despre introducerea verzei kale \u00een alimenta\u021bie<\/strong>! <\/p>\n\n\n\n<h2 class=\"has-text-align-center has-sitka-black-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#00a364\"><strong>3 RE\u021aETE DELICIOASE CU VARZ\u0102 KALE PE CARE TREBUIE S\u0102 LE \u00ceNCERCI<\/strong><\/h2>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Frunzele de kale pot fi ad\u0103ugate la diverse preparate precum supele, toc\u0103ni\u021bele, salatele sau smoothie-urile<\/strong>. \u00cen cele ce urmeaz\u0103, \u021bi-am preg\u0103tit 3 sugestii de re\u021bete care \u00ee\u021bi vor l\u0103sa gura ap\u0103.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>1. Pesto din kale<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Este un preparat absolut gustos, care poate fi amestecat \u00een paste sau cereale, \u00eentins pe p\u00e2ine sau utilizat ca sos la paste, pe\u0219te ori pui.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Pesto-din-kale-rotated.jpg\" alt=\"Pesto din kale\" class=\"wp-image-19273\" width=\"579\" height=\"421\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Pesto-din-kale-rotated.jpg 756w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Pesto-din-kale-300x218.jpg 300w\" sizes=\"(max-width: 579px) 100vw, 579px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Ingrediente<\/strong>:&nbsp;<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>aproximativ 1 kg de varz\u0103 kale;<\/li>\n\n\n\n<li>aproximativ 60 de mililitri de <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/vegis.ro\/ulei\/herbavit\/38941-ulei-de-masline-presat-la-rece-250ml\/\" target=\"_blank\">ulei de m\u0103sline extravirgin<\/a>;<\/li>\n\n\n\n<li>2 c\u0103\u021bei de usturoi sau aproximativ 1 gram de <a rel=\"noreferrer noopener\" aria-label=\"usturoi granule (opens in a new tab)\" href=\"https:\/\/vegis.ro\/condimente\/herbavit\/34973-usturoi-granule-100g\/\" target=\"_blank\">usturoi granule<\/a>;<\/li>\n\n\n\n<li>33 grame de <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/vegis.ro\/alimentare-nuci-seminte\/filtre\/cauta-nuci\/?search_sort=relevance%7Cascending\" target=\"_blank\">nuci<\/a> pr\u0103jite;<\/li>\n\n\n\n<li>240 grame de parmezan.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Mod de preparare<\/strong>:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>se spal\u0103 foarte bine kale \u0219i se cur\u0103\u021b\u0103 de tulpini;<\/li>\n\n\n\n<li>amestec\u0103 \u00eentr-un blender varza kale, uleiul de m\u0103sline extravirgin \u0219i usturoiul p\u00e2n\u0103 c\u00e2nd \u00eencep s\u0103 se omogenizeze;<\/li>\n\n\n\n<li>ulterior, adaug\u0103 nucile pr\u0103jite \u0219i amestec\u0103-le cu restul compozi\u021biei;<\/li>\n\n\n\n<li>la final, adaug\u0103 \u0219i parmezanul \u0219i amestec\u0103 din nou p\u00e2n\u0103 c\u00e2nd ob\u021bii o compozi\u021bie asem\u0103n\u0103toare unei paste.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>2. Chipsuri din kale<\/strong><\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Este o re\u021bet\u0103 simpl\u0103, gustoas\u0103, care cu siguran\u021b\u0103 \u00ee\u021bi va face cu ochiul.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Chipsuri-din-kale.jpg\" alt=\"Chipsuri din kale\n\" class=\"wp-image-19275\" width=\"443\" height=\"443\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Chipsuri-din-kale.jpg 680w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Chipsuri-din-kale-300x300.jpg 300w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Chipsuri-din-kale-150x150.jpg 150w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Chipsuri-din-kale-80x80.jpg 80w\" sizes=\"(max-width: 443px) 100vw, 443px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Ingrediente<\/strong>:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>1 bucat\u0103 de varz\u0103 kale;<\/li>\n\n\n\n<li><a href=\"https:\/\/vegis.ro\/alimentare-otet-uleiuri\/filtre\/cauta-ulei\/?search_sort=relevance%7Cascending\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ulei<\/a>;<\/li>\n\n\n\n<li><a href=\"https:\/\/vegis.ro\/alimentare-condimente-sare\/?sort=top_sales%7Cdescending\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">condimente<\/a> dup\u0103 gust.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Mod de preparare<\/strong>:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>se pre\u00eenc\u0103lze\u0219te cuptorul la o temperatur\u0103 de aproximativ 180 de grade Celsius;<\/li>\n\n\n\n<li>se spal\u0103 foarte bine varza kale, iar frunzele se taie \u00een buc\u0103\u021bele;<\/li>\n\n\n\n<li>amestec\u0103, \u00eentr-un bol, frunzele de kale \u00eempreun\u0103 cu o cantitate moderat\u0103 din uleiul favorit;<\/li>\n\n\n\n<li>a\u0219az\u0103 \u00eentr-o tav\u0103 o bucat\u0103 de folie de copt \u0219i aranjeaz\u0103 frunzele de kale \u00eentr-un singur strat;<\/li>\n\n\n\n<li>condimenteaz\u0103 stratul de varz\u0103 kale cu ierburile preferate. Noi \u00ee\u021bi recomand\u0103 s\u0103 folose\u0219ti <a href=\"https:\/\/vegis.ro\/alimentare-condimente-sare\/herbavit\/8319-curry-100g\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">curry<\/a>, chimen, pudr\u0103 de usturoi, <a href=\"https:\/\/vegis.ro\/alimente-bio\/dary-natury\/31881-paprika-dulce-afumata-ecologica-bio-50g\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">paprika<\/a> sau <a href=\"https:\/\/vegis.ro\/condimente\/niavis\/38937-chili-pulbere-ecologica-bio-60g\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pulbere de chili<\/a>;<\/li>\n\n\n\n<li>frunzele de kale se coc apoi timp de aproximativ 15 minute, p\u00e2n\u0103 c\u00e2nd marginile acestora \u00eencep s\u0103 se rumeneasc\u0103 u\u0219or.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>3. Kale saut\u00e9<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Kale-saut\u00e9-1-rotated.jpg\" alt=\"Kale saut\u00e9\" class=\"wp-image-19277\" width=\"600\" height=\"400\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Kale-saut\u00e9-1-rotated.jpg 989w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Kale-saut\u00e9-1-300x200.jpg 300w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Kale-saut\u00e9-1-768x513.jpg 768w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n<p class=\"has-sitka-black-color has-text-color\">Este una dintre cele mai u\u0219oare re\u021bete de pus \u00een practic\u0103.<\/p>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Ingrediente<\/strong>:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>aproximativ 1 &#8211; 1,5 kg de varz\u0103 kale;<\/li>\n\n\n\n<li><a href=\"https:\/\/vegis.ro\/alimentare-otet-uleiuri\/filtre\/cauta-ulei+masline\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ulei de m\u0103sline<\/a>;<\/li>\n\n\n\n<li>2 c\u0103\u021bei de usturoi;<\/li>\n\n\n\n<li><a href=\"https:\/\/vegis.ro\/alimentare-condimente-sare\/filtre\/cauta-ierburi\/?search_sort=relevance%7Cascending\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ierburi aromatice<\/a> sau condimente dup\u0103 gust.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\"><strong>Mod de preparar<\/strong>e:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li>adaug\u0103 2-3 linguri de ulei de m\u0103sline \u00eentr-o tigaie pus\u0103 la foc mediu;<\/li>\n\n\n\n<li>toac\u0103 cei 2 c\u0103\u021bei de usturoi \u0219i adaug\u0103-i \u00een crati\u021b\u0103;<\/li>\n\n\n\n<li>fierbe aceast\u0103 compozi\u021bie timp de aproximativ 1-2 minute p\u00e2n\u0103 c\u00e2nd usturoiul se \u00eenmoaie.<\/li>\n\n\n\n<li>adaug\u0103 jum\u0103tate de can\u0103 de ap\u0103 \u0219i varza kale tocat\u0103;<\/li>\n\n\n\n<li>acoper\u0103 tigaia cu un capac \u0219i g\u0103te\u0219te varza timp de aproximativ 5 minute, p\u00e2n\u0103 c\u00e2nd se \u00eenmoaie \u0219i cap\u0103t\u0103 textura dorit\u0103;<\/li>\n\n\n\n<li>la final, adaug\u0103 condimentele sau ierburile preferate.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Poft\u0103 bun\u0103!&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Alimente-pentru-retetele-cu-kale.png\" alt=\"Alimente pentru re\u021betele cu kale\n\" class=\"wp-image-19285\" width=\"584\" height=\"328\" srcset=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Alimente-pentru-retetele-cu-kale.png 697w, https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2020\/03\/Alimente-pentru-retetele-cu-kale-300x168.png 300w\" sizes=\"(max-width: 584px) 100vw, 584px\" \/><\/figure>\n\n\n\n<p class=\"has-sitka-black-color has-text-color\">Surse:<\/p>\n\n\n\n<ul class=\"has-sitka-black-color has-text-color wp-block-list\">\n<li> https:\/\/www.healthline.com\/nutrition\/10-proven-benefits-of-kal <\/li>\n\n\n\n<li> https:\/\/www.medicalnewstoday.com\/articles\/27043 <\/li>\n\n\n\n<li> https:\/\/www.webmd.com\/food-recipes\/kale-nutrition-and-cooking#1 <\/li>\n\n\n\n<li> https:\/\/www.chowhound.com\/food-news\/177634\/ultimate-guide-to-the-different-kale-types-and-how-to-use-them\/ <\/li>\n\n\n\n<li> https:\/\/www.bbcgoodfood.com\/howto\/guide\/health-benefits-kale <\/li>\n\n\n\n<li> https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/kale\/ <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Consumat\u0103 \u00eenc\u0103 din perioada Roman\u0103, varza kale este considerat\u0103 a fi una dintre cele mai s\u0103n\u0103toase \u0219i hr\u0103nitoare alimente vegetale. Borecole sau varza \u021b\u0103ranului, cum mai este denumit\u0103 \u00een popor, a devenit popular\u0103 de-a lungul timpului datorit\u0103 gradului crescut de rezisten\u021b\u0103 la \u00eenghe\u021b, valorilor sale nutri\u021bionale \u0219i a faptului c\u0103 poate fi recoltat\u0103 p\u00e2n\u0103 spre finalul anului. De asemenea, varza kale este \u0219i un superaliment, \u00eentruc\u00e2t vitaminele \u0219i mineralele din compozi\u021bie au numeroase beneficii asupra organismului. Te invit\u0103m s\u0103 descoperi toate aceste informa\u021bii, precum \u0219i c\u00e2teva re\u021bete cu varz\u0103 kale pe care nu le po\u021bi rata.&nbsp; CARE SUNT TIPURILE DE KALE? Varza kale obi\u0219nuit\u0103 are frunzele \u00eencre\u021bite sau plate, de un verde intens, dar pot fi \u0219i de un verde \u00eentunecat, verde violet sau verde maro. Aceasta are o arom\u0103 dulce, pu\u021bin \u00een\u021bep\u0103toare pe alocuri, [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":19258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[21],"tags":[63,57,650,679,497,56,444,204,462,297,117,517],"class_list":["post-19251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-retete-sanatoase","tag-afectiuni-cardiace","tag-alimentatie","tag-diabet","tag-retete-rapide","tag-retete-sanatoase","tag-sanatate","tag-sanatatea-sistemului-digestiv","tag-vitamina-a","tag-vitamina-c","tag-vitamina-e","tag-vitamine","tag-vitamine-si-minerale"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Varza kale: Surs\u0103 important\u0103 de nutrien\u021bi \u0219i vitamine<\/title>\n<meta name=\"description\" content=\"Varza kale. 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