latas (Lactuca sativa) ganye ne na shekara-shekara wanda Masarawa suka fara nomawa. Wannan kayan lambu mai ganyen ganye shine kyakkyawan tushen mahimman abubuwan gina jiki da antioxidants. Ana amfani da shi sau da yawa a cikin salads da sandwiches.
latasYana da wadataccen tushen bitamin K da A kuma yana da fa'idodi masu yawa na kiwon lafiya. Yana taimakawa wajen sarrafa kumburi, rage nauyin jiki, inganta lafiyar kwakwalwa da rage haɗarin cututtukan zuciya.
ganyen latas Yana zubar da ruwa mai kama da madara idan an yanke shi. Saboda haka, an samo shi daga Latin Lactuca, ma'ana madara. Wannan kayan lambu mai ɗanɗano mai phyto, mai gina jiki koren ganye na cikin dangin daisy Asteraceae.
Menene Letus?
latasGanye ne na shekara-shekara na dangin daisy. An fi girma a matsayin kayan lambu mai ganye.
latas, kabeji Ko da yake yana iya zama kamar mai yawa, bambanci tsakanin su biyu shine abun ciki na ruwa. Kabeji yana da ƙarancin ruwa kuma lataswuya fiye. latas Kayan lambu ne mai raɗaɗi.
An fara noman shukar ne a ƙasar Masar ta dā don hako mai daga cikin iri. Akwai shaida cewa ya bayyana a kusan 2680 BC.
Har ila yau, shukar ta bayyana a cikin rubuce-rubuce daban-daban na zamani daga 1098 zuwa 1179 kuma ana kiranta musamman a matsayin ganye na magani. latasYa yi tafiya daga Turai zuwa Amurka tare da Christopher Columbus a ƙarshen karni na 15. Har yanzu ana samun littattafan da aka buga a tsakiyar 18th da farkon ƙarni na 19. nau'in letasyayi magana akan.
Salati iri-iri
man shanu letas
irin wannan latasAna noma shi sosai a Turai.
Celtic letas
Tushen latas, bishiyar asparagus, letus seleri, latas ɗin Sinanci An san shi da sunaye daban-daban kamar Yana da dogayen ganye masu sirara masu kamshi.
Letas
ciwon kai mai matsewa kuma mai kama da kabeji kintsattse kuma ake kira letas iri-irishine Saboda yawan ruwa iceberg letas Ana kuma kira.
sako-sakolatas
Yana da ganye masu daɗi da ɗanɗano.
Romaine letas
Yana da ganye masu kauri da dogon kai. Mafi gina jiki kuma mafi mashahuri nau'in letasyi.
latas na rago
Yana da doguwar ganyayen duhu mai siffar cokali da ɗanɗano mai ɗanɗano.
Menene Amfanin Latas?
latasYana da wadata musamman a cikin antioxidants kamar bitamin C, bitamin A da K, da sauran abubuwan gina jiki kamar potassium. Wannan koren ganyen ganye yana taimakawa yaƙi da cututtuka kamar kumburi, ciwon sukari, da ciwon daji.
Amfanin Latas
yaki kumburi
latasWasu sunadaran da ke cikin gari, irin su lipoxygenase, suna taimakawa wajen sarrafa kumburi. Bisa ga bincike, an yi amfani da wannan kayan lambu mai ganye a cikin magungunan jama'a don kawar da kumburi da osteodynia (ciwo a cikin kasusuwa).
latasVitamin A, E, da K a cikin man zaitun na iya taimakawa wajen rage kumburi. Sauran kayan lambu masu arziki a cikin bitamin K sun hada da Kale, broccoli, alayyafo da Kale. Mafi duhu letas, mafi yawan antioxidants da ya ƙunshi kuma mafi kyau yana yaki da kumburi.
Salati yana sa ku slimmer?
Letas slimmingKayan lambu ne wanda ke taimakawa ko dai, babban dalilin wannan shi ne cewa yana da ƙananan adadin kuzari. kashi daya latas Ya ƙunshi adadin kuzari 5 kawai.
wanda shine kashi 95% na ruwa fiber abun ciki na letas yana da girma kuma. Fiber yana taimakawa wajen cika ku kuma yana ba da gudummawa ga asarar nauyi. latasFat ɗin fulawa shima yayi ƙasa sosai.
Yana inganta lafiyar kwakwalwa
Matsanancin lalacewar kwakwalwa yana haifar da mutuwar ƙwayoyin neuronal da cututtuka masu tsanani irin su Alzheimer's. Tsantsar letasya sarrafa wannan mutuwar kwayar cutar neuronal saboda rawar da yake takawa a cikin GSD ko glucose / serum rashi, bisa ga binciken da yawa.
latas Hakanan yana da wadata a cikin nitrates. An canza wannan fili zuwa nitric oxide a cikin jiki, kwayar siginar salula wanda ke goyan bayan aikin endothelial.
Rage aikin endothelial yana ba da gudummawa ga raguwar fahimi da sauran cututtukan ƙwayoyin cuta masu alaƙa da tsufa. cin letaszai iya rage shi.
Yana da amfani ga lafiyar zuciya
latas, homocysteine methionineYana da kyakkyawan tushen folate, bitamin B wanda ke canzawa Homocysteine wanda ba a canza ba yana iya lalata tasoshin jini kuma ya haifar da haɓakar plaque, don haka lalata zuciya.
latas Har ila yau, yana da wadataccen tushen bitamin C, wanda ke rage ƙin jini da kuma taimakawa wajen magance cututtukan zuciya. Ta hanyar ƙarfafa arteries, zai iya hana ciwon zuciya.
latas Har ila yau yana dauke da potassium, wanda ke rage hawan jini da kuma hana cututtukan zuciya. cin letasZai iya ƙara HDL (cholesterol mai kyau) da rage matakan LDL.
Taimakawa yaki da ciwon daji
Amfanin letasya rage barazanar kamuwa da cutar kansar ciki, musamman a sassan kasar Japan inda ake shan kayan lambu akai-akai.
latas Kayan lambu ne mara sitaci. Wani rahoto daga asusun binciken cutar daji na duniya ya nuna cewa kayan lambu marasa sitaci na iya yin kariya daga nau'ikan ciwon daji da suka hada da baki, makogwaro, hanji da ciki.
Yana rage haɗarin ciwon sukari
Karatu, latas An nuna cewa ganye kamar ganye na iya rage haɗarin kamuwa da ciwon sukari na 2. Wannan latasAna iya danganta wannan ga ƙarancin glycemic index na gari (tasirin wani abinci na musamman akan matakan sukarin jini).
Wannan kayan lambu mai ganyen ganye kuma ya ƙunshi lactuka xanthin, carotenoid anti-ciwon sukari wanda ke rage matakan sukari na jini kuma yana iya zama yuwuwar maganin ciwon sukari.
Yana da amfani ga lafiyar ido
latasYa ƙunshi zeaxanthin, antioxidant mai amfani ga lafiyar ido. Zaaxanthin Macular degeneration mai alaka da shekaruhana shi. latas Koren duhu irin waɗannan sun ƙunshi duka lutein da zeaxanthin. Wadannan suna taimakawa wajen inganta lafiyar ido.
Amfani ga narkewa
fiber a cikin salatin Yana tallafawa narkewa kuma yana kawar da wasu cututtuka masu narkewa kamar maƙarƙashiya da kumburi. Hakanan yana iya rage ciwon ciki.
latasLacusarium, wanda wani sinadari ne da ake samu a cikin zuma, yana kwantar da tsarin juyayi kuma yana ƙara barci. Da dare idan kana da matsala barci da dare latas Kuna iya ci.
latas Har ila yau yana dauke da wani abu mai suna lactucin, wanda ke sa barci da shakatawa. An yi amfani da wannan kayan lambu don kawar da rashin barci ko da a zamanin da.
Yana da amfani ga lafiyar kashi
Vitamins K, A da C collagen Yana da mahimmanci a cikin samarwa (matakin farko a cikin samuwar kashi). latasya ƙunshi yalwar duka ukun. Vitamin K yana taimakawa wajen gina guringuntsi da kyallen jikin jiki.
Vitamin A yana inganta haɓakar sabbin ƙwayoyin kasusuwa, wanda zai iya haifar da osteoporosis da haɗarin karaya. Vitamin C yana yaki da raguwar kashi, daya daga cikin abubuwan da ke haifar da tsufa.
Rashin isasshen bitamin K na iya haifar da osteopenia (rage yawan kashi) da kuma ƙara haɗarin karaya.
Yana ƙarfafa rigakafi
latasKasancewar bitamin A da C shine zaɓi mai kyau don ƙarfafa rigakafi.
Amfanin latas a lokacin daukar ciki
latas Ya ƙunshi folate. Wannan sinadari na iya rage haɗarin lahanin haihuwa. latasFiber da ke cikinsa na hana maƙarƙashiya, matsalar da mata masu juna biyu ke fuskanta. Gilashi latas Ya ƙunshi kusan 64 microgram na folate.
Yana inganta ƙarfin tsoka da metabolism
latasa kan potassium zai iya ƙara ƙarfin tsoka. Duk da haka, babu wani bincike da zai goyi bayan wannan. latasya ƙunshi nitrates, waɗanda aka sani don ƙara ƙarfin motsa jiki. Wadannan zasu iya taimakawa ƙarfin tsoka da metabolism.
Amfanin latas ga fata da gashi
latasa kan bitamin A zai iya ƙara yawan ƙwayar fata. Vitamin C da ke cikinsa yana kare fata daga hasken UV. Hakanan yana jinkirta alamun tsufa. latasFiber a cikinsa yana inganta lafiyar fata ta hanyar tsaftace jiki.
hujjojin anecdotal, latasYa bayyana cewa bitamin K da ke cikinsa na iya ƙarfafa gashi. Gashi ruwan 'ya'yan itace letas Wanka zai iya taimakawa da wannan.
yana yaki da anemia
latasya ƙunshi ƙananan adadin folate. Karancin folate na iya haifar da wasu nau'ikan anemia. Har ila yau, Folate yana taimakawa wajen yaki da cutar anemia na megaloblastic, wani nau'in anemia wanda kwayoyin jini suka yi yawa kuma ba su ci gaba ba. Romaine Letas, Rashin bitamin B12 Yana kuma taimakawa wajen maganin anemia.
Moisturizes jiki
latas Yana da kashi 95% na ruwa. Cin kayan lambu yana sa jiki ya sami ruwa.
Yana hana damuwa
latasDaya daga cikin mahimman fa'idodin fulawa shine yana taimakawa rage matakan damuwa. latasAbubuwan anxiolytic na gari na iya kwantar da hankulan jijiyoyi. Ko da ciki ve damuwa Yana da tasiri mai kyau a cikin maganin matsalolin da yawa da suka shafi
Salatin abinci mai gina jiki da ƙimar bitamin
Gilashin latas (gram 36) ya ƙunshi adadin kuzari 5 da gram 10 na sodium. Ba ya ƙunshi cholesterol ko kowane mai. Sauran muhimman abubuwan gina jiki sune:
5 grams na fiber (2% na darajar yau da kullum)
5 micrograms na bitamin K (78% na ƙimar yau da kullun)
2665 IU na bitamin A (53% na ƙimar yau da kullun)
5 milligrams na bitamin C (11% na darajar yau da kullum)
7 micrograms na folate (3% na ƙimar yau da kullun)
3 milligrams na baƙin ƙarfe (2% na ƙimar yau da kullun)
1 milligram manganese (5% na darajar yau da kullum)
Yadda ake Zaɓi da Ajiye Letus?
- sabo ne letas crunchy kamar yadda ya fi gina jiki latas Yi hankali don ɗauka.
– Ganyen suna da katsattse, taushi da launin haske.
- Kayan lambu masu duhu masu duhu suna da kyakkyawan tushen bitamin C, folate, beta carotene, baƙin ƙarfe, calcium, da fiber na abinci. ganye mai duhu latas kokarin samun shi.
latas Kayan lambu ne mai laushi kuma yana da matukar muhimmanci a adana shi yadda ya kamata don adana sabo. Domin yana son rubewa ajiya na letas Aiki ne mai wahala. Bugu da ƙari, ganye ba su daɗe ba.
- letas Hanya mafi kyau don adana shi shine a ajiye shi ba tare da wanke shi ba a cikin akwati marar iska ko jakar filastik kuma a ajiye shi a cikin sashin kayan lambu na firiji.
- latasKa nisanci 'ya'yan itatuwa masu samar da iskar gas; Waɗannan 'ya'yan itatuwa ne irin su apples, ayaba ko pears. Ta hanyar ƙara launin ruwan kasa a cikin ganyayyaki da haifar da lalacewa. latasSuna hanzarta lalacewar gari.
- latasMafi wahalar ɓangaren ajiyar ku shine kiyaye yanayin zafi. Danshi mai yawa, saboda kumbura ganyen latas yana haifar da lalacewa da sauri. Ƙarin danshi kuma yana haifar da ƙarin samar da iskar gas na ethylene, wanda ke hanzarta lalacewa da lalacewa. Duk da haka, ana buƙatar danshi don tabbatar da ganyen ya zama sabo ne kuma bai bushe ba. latasza a iya nannade shi a cikin tawul ɗin takarda mai danshi. Wannan yana ba shi damar sha ruwa mai yawa ba tare da bushe ganye ba.
Illolin Cin Latas Da Yawa
Yawan bitamin K
Matsanancin bitamin Kna iya haifar da matsala a cikin mutanen da ke shan magungunan kashe jini kamar warfarin. Cin letus da yawana iya rage tasirin warfarin. Don haka, idan kuna shan magungunan kashe jini, latas Yi magana da likitan ku kafin cinyewa.
Matsalolin Lokacin Ciki da Shayarwa
latas Yana da lafiya a cikin adadin al'ada. Duk da haka, babu wani bayani game da yawan amfani a lokacin daukar ciki da kuma lactation. Don haka, a guji yawan sha.
Hakanan, cin letus mai yawa na iya haifar da matsalolin lafiya kamar:
latasYana da kyakkyawan bayanin sinadirai. Yana amfanar lafiya ta hanyoyi daban-daban, tun daga yaki da cututtuka masu kumburi zuwa inganta lafiyar fata da gashi. Koyaya, yawan amfani da wannan kore kayan lambu na iya samun wasu munanan halayen.
