lettuce (Lactuca sativa) he laʻau makahiki i mahi mua ʻia e ko ʻAigupita. ʻO kēia lau lau ʻōmaʻomaʻo he kumu maikaʻi loa ia o nā meaʻai pono a me nā antioxidants. Hoʻohana pinepine ʻia i nā salads a me nā sandwiches.
lettuceHe kumu waiwai ia o nā huaora K a me A a he nui nā pono olakino maikaʻi. Kōkua ia i ka hoʻomalu ʻana i ka mumū, hoʻemi i ke kaumaha o ke kino, hoʻoikaika i ke olakino lolo a hoʻemi i ka pilikia o ka maʻi cardiovascular.
lau letus He wai e like me ka waiū ke ʻoki ʻia. No laila, ua loaʻa ia mai ka Latin Lactuca, ʻo ia ka waiū. No ka ʻohana daisy ʻo Asteraceae kēia lau ʻōmaʻomaʻo momona momona.
He aha ka Lettuce?
lettuceHe lāʻau makahiki ia no ka ʻohana daisy. Hoʻoulu pinepine ʻia ma ke ʻano he lau lau.
lettuce, kāpiki ʻOiai he mea nui paha ia, ʻo ka ʻokoʻa ma waena o nā mea ʻelua ʻo ka ʻike wai. He emi ka wai a ke kāpeti lettuceʻoi aku ka paʻakikī ma mua o ka. lettuce He mea kanu ʻuʻuku.
Ua mahi mua ʻia ka mea kanu ma ʻAigupita kahiko e lawe i ka ʻaila mai kāna mau hua. Aia nā hōʻike i ʻike ʻia ma kahi o 2680 BC.
Hōʻike ʻia ka mea kanu i nā palapala medieval like ʻole mai 1098 a 1179 a ua kapa ʻia ʻo ia he lāʻau lapaʻau. lettuceUa huakaʻi ʻo ia mai ʻEulopa a ʻAmelika me Christopher Columbus i ka hopena o ke kenekulia 15. Loaʻa nā puke i paʻi ʻia ma waena o ke kenekulia 18 a me ke kenekulia 19 i kēia mau lā. nā ʻano lettucekamaʻilio e pili ana.
Nā ʻano Lettuce
letus butterhead
keia ano lettuceUa mahi nui ia ma Europa.
Letus Celtic
letus aʻa, letus asparagus, letus celery, letus Pākē Ua ʻike ʻia ma nā inoa like ʻole e like me He lau lōʻihi a lahilahi me ka ʻala ikaika.
Letus
he poʻo paʻa a paʻa a like me ke kāpeti poʻo ʻōniʻoniʻo kapa ʻia hoʻi ʻano letusʻo ia Ma muli o ka nui o ka wai hau hau letus Kāhea ʻia.
looseleaflettuce
He lau ʻono a palupalu.
letus Romaine
He lau paʻa kona a he poʻo lōʻihi. ʻO ka meaʻai a kaulana loa ʻano letus'ōwili.
letus keiki hipa
Loaʻa iā ia nā lau ʻeleʻele lōʻihi me ke ʻano puna a me kahi ʻono.
He aha nā pono o ka Lettuce?
lettuceHe waiwai nui ia i nā antioxidants e like me ka huaora C, nā huaora A a me K, a me nā meaʻai ʻē aʻe e like me ka potassium. Kōkua kēia lau lau ʻōmaʻomaʻo i ke kaua ʻana i nā maʻi e like me ka mumū, ka maʻi diabetes, a me ke kanesa.
Nā Pono o ka Lettuce
hakakā ʻana i ka mumū
lettuceʻO kekahi mau protein i loko o ka palaoa, e like me ka lipoxygenase, e kōkua i ka hoʻomalu ʻana i ka mumū. Wahi a ka noiʻi, ua hoʻohana ʻia kēia lau lau ʻōmaʻomaʻo i ka lāʻau lapaʻau e hoʻopau i ka ʻeha a me ka osteodynia (ʻeha i ka iwi).
lettuceHiki i nā Vitamina A, E, a me K i loko o ka ʻaila ʻoliva ke kōkua i ka hōʻemi ʻana i ka ʻā. ʻO nā huaʻai ʻē aʻe i loaʻa i ka vitamina K ʻo ia ka kale, broccoli, spinach a me kale. ʻO ka ʻeleʻele o ka lettuce, ʻoi aku ka nui o nā antioxidants i loko a ʻoi aku ka maikaʻi o ka hakakā ʻana i ka mumū.
ʻOi aku ka liʻiliʻi o ka letus?
Hoʻoemi letusHe mea kanu ia e kōkua ai, ʻo ke kumu nui o kēia ʻo ia ka haʻahaʻa o ka calorie. hookahi hapa lettuce Loaʻa iā 5 calories wale nō.
ʻo ia ka 95% wai ka nui o ka fiber o ka letus kiʻekiʻe nō hoʻi. Kōkua ʻo Fiber e hoʻopiha iā ʻoe a kōkua i ka pohō kaumaha. lettuceHe haʻahaʻa loa ka momona o ka palaoa.
Paipai i ke olakino lolo
ʻO nā hihia koʻikoʻi o ka pōʻino o ka lolo ke alakaʻi i ka make o nā pūnaewele neuronal a me nā maʻi lolo koʻikoʻi e like me Alzheimer. Nā hua lettuceua hoʻomalu i kēia make neuronal cell ma muli o kāna kuleana i ka GSD a i ʻole ka glucose / serum deprivation, e like me nā haʻawina he nui.
lettuce He waiwai nō hoʻi i nā nitrates. Hoʻololi ʻia kēia pūhui i nitric oxide i loko o ke kino, kahi molekele hōʻailona cellular e kākoʻo ana i ka hana endothelial.
Hoʻemi ka hana endothelial i ka emi ʻana o ka cognitive a me nā maʻi neurological ʻē aʻe e pili ana i ka ʻelemakule. ʻai letushiki ke hoolohi.
Pono no ke ola kino
lettuce, homocysteine methionineHe kumu maikaʻi ia o ka folate, he huaʻa B e hoʻololi Hiki i ka homocysteine ke hoʻololi ʻole ke hōʻino i nā kīʻaha koko a alakaʻi i ke kūkulu ʻana i ka plaque, pēlā e hōʻino ai i ka naʻau.
lettuce He kumu waiwai ia o ka huaora C, ka mea e hōʻemi ai i ka ʻoʻoleʻa o ke ʻano a me ke kōkua i ka mālama ʻana i nā maʻi cardiovascular. Ma ka hoʻoikaika ʻana i nā aʻa, hiki iā ia ke pale i ka hōʻeha puʻuwai.
lettuce Loaʻa pū kekahi i ka potassium, ka mea e hoʻohaʻahaʻa i ke koko a pale i ka maʻi puʻuwai. ʻai letusHiki iā ia ke hoʻonui i ka HDL (kolesterol maikaʻi) a hoʻemi i nā pae LDL.
Kōkua i ke kaua ʻana i ka maʻi kanesa
ʻAi letusua hōʻemi i ka pilikia o ka maʻi ʻaʻai ʻōpū, ʻoi loa ma nā wahi o Iapana kahi e ʻai mau ʻia ai ka mea kanu.
lettuce He mea kanu ʻai ʻole ia. Ua hōʻike ʻia kahi hōʻike mai ka World Cancer Research Fund e hiki ke pale aku i nā ʻano mea kanu non-starchy i kekahi mau ʻano maʻi maʻi, ʻo ia hoʻi ka waha, ka puʻu, ka esophagus a me ka ʻōpū.
Hoʻemi i ka pilikia o ka maʻi diabetes
Haʻawina, lettuce Ua hōʻike ʻia e hiki i nā ʻōmaʻomaʻo e like me nā greens ke hōʻemi i ka pilikia o ka maʻi diabetes type 2. ʻO kēia lettuceHiki ke hoʻopili ʻia kēia i ka helu glycemic haʻahaʻa o ka palaoa (ka hopena o kekahi meaʻai i kou pae kō koko).
Aia i loko o kēia lau ʻōmaʻomaʻo lau ʻōmaʻomaʻo ka lactuca xanthin, kahi carotenoid anti-diabetic e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko a hiki ke lilo i mea lapaʻau no ka maʻi diabetes.
Pono no ke ola o ka maka
lettuceLoaʻa ka zeaxanthin, he antioxidant pono i ke olakino maka. Zeaxanthin degeneration macular pili makahikipale ia. lettuce Loaʻa i nā ʻōmaʻomaʻo ʻeleʻele e like me kēia ka lutein a me ka zeaxanthin. Kōkua kēia i ka hoʻoikaika ʻana i ke olakino maka.
Pono no ka digestion
fiber i ka letus Kākoʻo ia i ka ʻai ʻana a hoʻopau i nā maʻi ʻē aʻe e like me ka constipation a me ka bloating. Hiki ke hoʻomaha i ka ʻeha o ka ʻōpū.
lettuceʻIke ʻia ka palaoa e kōkua i ka ʻōpū e hana i nā ʻano meaʻai like ʻole. Hiki ke kōkua i ka mālama ʻana i nā pilikia ʻē aʻe e like me ka indigestion.
Hiki ke kōkua i ka mālama ʻana i ka insomnia
lettuceʻO Lacusarium, kahi mea i loaʻa i ka meli, hoʻomaha i ka ʻōnaehana nerve a hoʻonui i ka hiamoe. I ka pō inā pilikia ʻoe i ka hiamoe ʻana i ka pō lettuce Hiki iā ʻoe ke ʻai.
lettuce Aia kekahi mea i kapa ʻia ʻo lactucin, kahi e hoʻoulu ai i ka hiamoe a me ka hoʻomaha. Ua hoʻohana ʻia kēia mea kanu e hōʻoluʻolu i ka insomnia ʻoiai i ka wā kahiko.
Pono no ke ola o ka iwi
ʻO nā huaora K, A a me C kolagena He mea koʻikoʻi ia i ka hana ʻana (ka hana mua o ka hoʻokumu ʻana i ka iwi). lettuceloaʻa ka nui o nā mea ʻekolu. Kōkua ka Vitamin K i ke kūkulu ʻana i ka cartilage a me nā ʻiʻo pili.
Hoʻoikaika ka Vitamin A i ka ulu ʻana o nā pūnaewele iwi hou, hiki ke alakaʻi i ka osteoporosis a me ka piʻi ʻana o ka haʻihaʻi. Ke kaua nei ka Vitamin C i ka pau ʻana o ka iwi, kekahi o nā kumu o ka ʻelemakule.
ʻAʻole lawa ka huaora K hiki ke hoʻoulu i ka osteopenia (hōʻemi ka nui o ka iwi) a me ka piʻi ʻana o ka haʻi.
Hoʻoikaika i ka palekana
lettuceʻO ka hele ʻana o nā huaora A a me C kahi koho maikaʻi e hoʻoikaika i ka pale ʻana.
Nā pōmaikaʻi o ka letus i ka wā hāpai
lettuce Loaʻa i ka folate. Hiki i kēia meaʻai ke hoʻemi i ka pilikia o ka hānau ʻana. lettuceʻO ka fiber i loko o ia mea e pale ai i ka constipation, kahi pilikia e kū pinepine ai nā wāhine hāpai. He aniani lettuce Aia ma kahi o 64 micrograms o ka folate.
Hoʻonui i ka ikaika o ka ʻiʻo a me ka metabolism
lettucei loko potasiuma hiki ke hoʻonui i ka ikaika o ka ʻiʻo. Eia naʻe, ʻaʻohe noiʻi e kākoʻo i kēia. lettuceaia nā nitrates, i ʻike ʻia e hoʻonui i ka hiki ke hoʻoikaika kino. Hiki i kēia mau mea ke kōkua i ka ikaika a me ka metabolism.
Nā pōmaikaʻi o ka letus no ka ʻili a me ka lauoho
lettucei loko vitamina A hiki ke hoʻonui i ka huli ʻana o ka ʻili. ʻO ka huaʻa C i loko o ia mea e pale ai i ka ʻili mai ka radiation UV. Hoʻopaneʻe ia i nā hōʻailona o ka ʻelemakule. lettuceʻO ka fiber i loko e hoʻomaikaʻi i ke olakino o ka ʻili ma ka hoʻomaʻemaʻe ʻana i ke kino.
hōʻike hōʻike anecdotal, lettuceUa ʻōlelo ʻia ʻo ka vitamina K i loko o ia mea hiki ke hoʻoikaika i ka lauoho. lauoho wai letus Hiki ke kōkua i ka holoi ʻana i kēia.
hakakā i ka anemia
lettuceloaʻa nā wahi liʻiliʻi o ka folate. Hiki i ka nele o ka folate ke alakaʻi i kekahi mau ʻano anemia. Kōkua pū ka Folate i ka hakakā ʻana i ka anemia megaloblastic, kahi ʻano anemia ʻē aʻe kahi i ʻoi aku ka nui o ke koko a me ka ulu ʻole. Romaine Lettuce, Ka nele o ka Vitamin B12 He kōkua nō hoʻi i ka mālama ʻana i ka anemia.
Māmā i ke kino
lettuce He 95% ka nui o ka wai. ʻO ka ʻai ʻana i nā mea kanu e mālama i ke kino.
Kāohi i ka hopohopo
lettuceʻO kekahi o nā pono koʻikoʻi o ka palaoa ʻo ia ke kōkua i ka hōʻemi ʻana i nā pae hopohopo. lettuceHiki i nā waiwai anxiolytic o ka palaoa ke hoʻomaha i nā aʻalolo. ʻOiai kaumaha ve hopohopo Loaʻa iā ia nā hopena maikaʻi i ka mālama ʻana i nā pilikia he nui e pili ana
ʻO ka meaʻai letus a me ka waiwai vitamina
He aniani lettuce (36 grams) he 5 calories a me 10 grams o ka sodium. ʻAʻole loaʻa ka cholesterol a i ʻole kekahi momona. ʻO nā meaʻai nui ʻē aʻe:
5 grams o ka fiber (2% o ka waiwai o kēlā me kēia lā)
5 micrograms o ka huaora K (78% o ka waiwai o kēlā me kēia lā)
2665 IU o ka huaora A (53% o ka waiwai o kēlā me kēia lā)
5 milligrams o ka huaora C (11% o ka waiwai o kēlā me kēia lā)
7 micrograms o ka folate (3% o ka waiwai o kēlā me kēia lā)
3 milligrams o ka hao (2% o ka waiwai o kēlā me kēia lā)
1 milligram manganese (5% o ka waiwai o kēlā me kēia lā)
Pehea e koho ai a mālama i ka letus?
- letus hou crunchy no ka mea ʻoi aku ka meaʻai lettuce E akahele i ka lawe.
– E ʻoluʻolu, palupalu a ʻulaʻula nā lau.
- ʻO nā lau ʻōmaʻomaʻo ʻeleʻele nā kumu maikaʻi loa o ka huaora C, folate, beta carotene, hao, calcium, a me ka fiber meaʻai. lau lau ʻeleʻele lettuce e hoao e loaa.
lettuce He mea kanu maʻalahi a he mea nui ia e mālama pono i ka mālama ʻana i kona ʻano hou. No ka mea, e popopo ka waiho ʻana o ka letus He hana paʻakikī loa. Eia kekahi, ʻaʻole lōʻihi ka ʻōmaʻomaʻo.
- letus ʻO ke ala maikaʻi loa e mālama ai, ʻo ia ka mālama ʻana i ka holoi ʻole ʻia i loko o kahi pahu hau a i ʻole ʻeke plastik a waiho i loko o ka ʻāpana mea kanu o ka friji.
- lettuceu E mālama i nā huaʻai e hoʻohua ai i ke kinoea ethylene; he mau hua kēia e like me ka ʻāpala, ka maiʻa a i ʻole ka pears. Ma ka hoʻonui ʻana i nā ʻāpana ʻulaʻula ma nā lau a me ka hōʻino ʻana, lettuceHoʻoikaika lākou i ka pōʻino o ka palaoa.
- lettuceʻO ka ʻāpana paʻakikī o ka mālama ʻana iā ʻoe ka mālama ʻana i ka pae haʻahaʻa. Nui loa ka makū, ma muli o ka condensation lau letus e pōʻino wikiwiki ai. ʻOi aku ka nui o ka wai i ka hana ʻana i ke kinoea ethylene, ka mea e hoʻolalelale i ka pala a me ka pōʻino. Eia nō naʻe, pono e hoʻomaʻemaʻe ʻia nā lau i mea hou a maloʻo ʻole. lettucehiki ke wahī ʻia i kahi kāwele pepa pulu iki. Hiki iā ia ke komo i ka wai nui me ka maloʻo ʻole o nā lau.
ʻO ka pōʻino o ka ʻai ʻana i ka letus
ʻOi aku ka nui o ka Vitamin K
excessive ka huaora Khiki ke hoʻopilikia i ka poʻe e lawe ana i nā lāʻau hoʻokahe koko e like me warfarin. ʻAi nui i ka letushiki ke hoʻemi i ka hopena o ka warfarin. No laila, inā e lawe ana ʻoe i ka lāʻau hoʻokahe koko, lettuce E kamaʻilio me kāu kauka ma mua o ka ʻai ʻana.
Nā pilikia i ka wā hāpai a me ka hānai ʻana
lettuce He palekana i nā huina maʻamau. Eia naʻe, ʻaʻohe ʻike e pili ana i ka hoʻohana nui ʻana i ka wā hāpai a me ka lactation. No laila, e pale i ka lawe nui ʻana.
Kekahi, ka ʻai nui ʻana i ka letus hiki ke alakaʻi i nā pilikia olakino e like me:
– ʻO ka ʻōpū o ka ʻōpū
- Nausea
- ʻaʻai ʻai
- Nā hopena maʻi ma muli o ka nui o nā pesticides
Ma ka hopena;
lettuceLoaʻa iā ia kahi ʻano meaʻai maikaʻi loa. Hoʻomaikaʻi ia i ke olakino ma nā ʻano like ʻole, mai ka hakakā ʻana i nā maʻi inflammatory a hiki i ka hoʻomaikaʻi ʻana i ke olakino ʻili a me ka lauoho. Eia naʻe, hiki i ka ʻai nui ʻana i kēia mea kanu ʻōmaʻomaʻo ke loaʻa kekahi mau hopena ʻino.
