Ubwino wa Letesi, Zowopsa, Zakudya Zam'thupi ndi Ma calories

letesi (Lactuca sativa) ndi zitsamba zapachaka zomwe Aigupto amalima poyamba. Masamba obiriwira obiriwira awa ndi gwero labwino kwambiri lazakudya zofunikira komanso ma antioxidants. Nthawi zambiri amagwiritsidwa ntchito mu saladi ndi masangweji.

letesiNdi gwero lambiri la mavitamini K ndi A ndipo lili ndi maubwino ambiri azaumoyo. Zimathandizira kuchepetsa kutupa, kuchepetsa kulemera kwa thupi, kulimbikitsa thanzi la ubongo ndi kuchepetsa chiopsezo cha matenda a mtima. 

masamba a letesi Imatulutsa madzi ngati mkaka ikadulidwa. Choncho, limachokera ku Latin Lactuca, kutanthauza mkaka. Masamba obiriwira obiriwira awa ndi a banja la Daisy Asteraceae. 

Kodi Lettuce ndi chiyani?

letesiNdi zitsamba zapachaka za banja la daisy. Nthawi zambiri amalima ngati masamba amasamba. 

letesi, kabichi Ngakhale zingawoneke ngati zambiri, kusiyana pakati pa ziwirizi ndi madzi. Kabichi ali ndi madzi ochepa komanso letisicholimba kuposa. letesi Ndi ndiwo zamasamba.

Chomeracho chidalimidwa koyamba ku Egypt wakale kuti atenge mafuta kuchokera ku mbewu zake. Pali umboni kuti zidawoneka cha m'ma 2680 BC.

Chomeracho chimapezekanso m'mabuku osiyanasiyana akale kuyambira 1098 mpaka 1179 ndipo amatchedwanso zitsamba zamankhwala. letesiAnayenda kuchokera ku Ulaya kupita ku America ndi Christopher Columbus kumapeto kwa zaka za m'ma 15. Mabuku ofalitsidwa chapakati pa zaka za m’ma 18 ndi kumayambiriro kwa zaka za m’ma 19 akupezekabe mpaka pano. mitundu ya letesiamakamba za.

Mitundu ya Letesi

letesi wa butterhead

mtundu uwu letisiAmalimidwa kwambiri ku Ulaya.

Letesi wa Celtic

Mizu letesi, katsitsumzukwa letesi, udzu winawake letesi, Chinese letesi Amadziwika ndi mayina osiyanasiyana monga Ili ndi masamba aatali, owonda ndi fungo lamphamvu.

Letisi

kukhala ndi mutu wothina ndi wandiweyani wofanana ndi kabichi mutu wokongola wotchedwanso letesi zosiyanasiyanandi Chifukwa cha kuchuluka kwa madzi letesi wa iceberg Amatchedwanso. 

looseleaf letisi

Ili ndi masamba okoma komanso osakhwima.

Letisi wa romeni

Ili ndi masamba olimba komanso mutu wautali. Zopatsa thanzi komanso zotchuka kwambiri mtundu wa letesimpukutuwo. 

letesi wa nkhosa

Lili ndi masamba akuda aatali ooneka ngati spoon ndi kukoma kokoma.

Kodi Ubwino wa Letesi Ndi Chiyani?

letesiNdiwolemera kwambiri mu antioxidants monga vitamini C, mavitamini A ndi K, ndi zakudya zina monga potaziyamu. Masamba obiriwira a masambawa amathandiza kulimbana ndi matenda monga kutupa, matenda a shuga, ndi khansa. 

Ubwino wa Letesi

kulimbana ndi kutupa

letesiMapuloteni ena mu ufa, monga lipoxygenase, amathandiza kuchepetsa kutupa. Malinga ndi kafukufuku, masamba obiriwira obiriwirawa akhala akugwiritsidwa ntchito ngati mankhwala amtundu wa anthu kuti athetse kutupa ndi osteodynia (kupweteka kwa mafupa).

letesiMavitamini A, E, ndi K mu mafuta a azitona angathandize kuchepetsa kutupa. Zakudya zina zokhala ndi vitamini K ndi kale, broccoli, sipinachi ndi kale. Mdima wa letesi, umakhala ndi ma antioxidants ambiri ndipo umalimbana bwino ndi kutupa.

Kodi letesi amakupangitsani kukhala woonda?

Letesi kuwondaNdi ndiwo zamasamba zomwe zimathandiza mwina, chifukwa chachikulu cha izi ndikuti ndizochepa zama calorie. gawo limodzi letisi Lili ndi ma calories 5 okha. 

omwe ndi 95% madzi kuchuluka kwa fiber mu letesi nawonso ali okwera. Fiber imakuthandizani kuti mukhale odzaza komanso kuti muchepetse thupi. letesiMafuta omwe ali mu ufa nawonso ndi otsika kwambiri. 

Imalimbikitsa thanzi la ubongo

Kuwonongeka kwakukulu kwa ubongo kumayambitsa kufa kwa ma cell a neuronal ndi matenda oopsa a muubongo monga Alzheimer's. Zakudya za letesiyawongolera kufa kwa cell iyi ya neuronal chifukwa cha gawo lake mu GSD kapena kuchepa kwa shuga / seramu, malinga ndi kafukufuku wambiri.

letesi Komanso ndi wolemera mu nitrates. Chigawochi chimasinthidwa kukhala nitric oxide m'thupi, molekyulu yowonetsa ma cell yomwe imathandizira endothelial.

Kuchepa kwa endothelial ntchito kumathandizira kutsika kwachidziwitso ndi matenda ena amitsempha okhudzana ndi ukalamba. kudya letesiakhoza kuchedwetsa.

Zopindulitsa pa thanzi la mtima

letesihomocysteine mankhwala methionineNdi gwero labwino la folate, vitamini B yomwe imasintha Homocysteine ​​​​yosatembenuzidwa imatha kuwononga mitsempha yamagazi ndikupangitsa kuti plaque ipangike, motero kuwononga mtima.

letesi Ndiwonso gwero lambiri la vitamini C, lomwe limachepetsa kuuma kwa mitsempha ndikuthandizira kuchiza matenda amtima. Mwa kulimbikitsa mitsempha, imatha kuletsa kugunda kwa mtima. 

letesi Lilinso ndi potaziyamu, amene amachepetsa kuthamanga kwa magazi komanso kupewa matenda a mtima. kudya letesiItha kukulitsa HDL (cholesterol yabwino) ndikuchepetsa milingo ya LDL.

Amathandiza kulimbana ndi khansa

Kudya letesiwachepetsa chiopsezo cha khansa ya m'mimba, makamaka m'madera ena a ku Japan komwe masamba amadyedwa nthawi zonse.

letesi Ndi masamba osakhuthala. Lipoti lochokera ku bungwe la World Cancer Research Fund likusonyeza kuti masamba osakhuthala amatha kuteteza ku mitundu ingapo ya khansa, monga ya m’kamwa, mmero, kum’mero ndi m’mimba. 

Amachepetsa chiopsezo cha matenda a shuga

Maphunziro, letisi Zawonetsedwa kuti zobiriwira ngati zobiriwira zimatha kuchepetsa chiopsezo cha matenda a shuga a 2. Izi letisiIzi zitha kukhala chifukwa cha index yotsika ya glycemic ya ufa (zotsatira zomwe zakudya zina zimakhudza shuga wanu wamagazi).

Masamba obiriwira obiriwirawa alinso ndi lactuca xanthin, anti-diabetic carotenoid yomwe imachepetsa kuchuluka kwa shuga m'magazi ndipo ikhoza kukhala chithandizo cha matenda a shuga.

Zopindulitsa pa thanzi la maso

letesiMuli zeaxanthin, antioxidant yopindulitsa ku thanzi la maso. Zeaxanthin kuchepa kwa macular okhudzana ndi zakaamaletsa izo. letesi Zobiriwira zakuda monga izi zili ndi lutein ndi zeaxanthin. Izi zimathandiza kulimbikitsa thanzi la maso.

Zopindulitsa pa chimbudzi

fiber mu letesi Imathandiza chimbudzi ndi kuthetsa matenda ena m'mimba monga kudzimbidwa ndi kutupa. Zingathenso kuthetsa ululu wa m'mimba. 

letesiUfa umadziwika kuti umathandizira m'mimba kupanga zakudya zosiyanasiyana. Zingathandizenso kuthana ndi mavuto ena monga kusadya bwino.

Zingathandize kuchiza kusowa tulo

letesiLacusarium, yomwe ndi chinthu chopezeka mu uchi, imachepetsa dongosolo lamanjenje ndikuwonjezera kugona. Masana usiku ngati muli ndi vuto kugona usiku letisi Mutha kudya. 

letesi Lilinso ndi chinthu china chotchedwa lactucin, chomwe chimapangitsa kugona ndi kumasuka. Zamasambazi zinkagwiritsidwa ntchito kuthetsa kusowa tulo ngakhale m'nthawi zakale.

Zopindulitsa pa thanzi la mafupa

Mavitamini K, A ndi C kolajeni Ndikofunikira pakupanga (gawo loyamba la mapangidwe a mafupa). letesilili ndi kuchuluka kwa zonse zitatu. Vitamini K imathandizira kupanga cartilage ndi minofu yolumikizana.

Vitamini A imalimbikitsa kukula kwa maselo atsopano a mafupa, omwe angayambitse matenda osteoporosis komanso chiopsezo chowonjezeka cha fractures. Vitamini C amalimbana ndi kuchepa kwa mafupa, chimodzi mwa zinthu za ukalamba.

Kusakwanira kwa vitamini K kungayambitse osteopenia (kuchepa kwa mafupa) ndi chiopsezo chowonjezeka cha fractures. 

Kumalimbitsa chitetezo chokwanira

letesiKukhalapo kwa mavitamini A ndi C ndi njira yabwino yolimbikitsira chitetezo chokwanira.

Ubwino wa letesi pa mimba

letesi Muli ndi folate. Chomerachi chikhoza kuchepetsa chiopsezo cha zilema zobadwa. letesiUlusi umene uli mmenemo umalepheretsa kudzimbidwa, vuto limene amayi oyembekezera nthawi zambiri amakumana nalo. Galasi letisi Lili ndi pafupifupi 64 micrograms ya folate.

Imawonjezera mphamvu ya minofu ndi metabolism

letesimu potaziyamu akhoza kuwonjezera mphamvu ya minofu. Komabe, palibe kafukufuku wochirikiza izi. letesilili ndi nitrates, zomwe zimadziwika kuti zimawonjezera mphamvu zolimbitsa thupi. Izi zimathandizira kulimba kwa minofu ndi metabolism.

Ubwino wa letesi pakhungu ndi tsitsi

letesimu vitamini A zitha kuonjezera kusintha kwa maselo a khungu. Vitamini C yomwe ili nayo imateteza khungu ku kuwala kwa dzuwa. Zimachepetsanso zizindikiro za ukalamba. letesiUlusi umene uli mmenemo umapangitsa kuti khungu likhale ndi thanzi labwino poyeretsa thupi.

umboni wosatsutsika, letisiAmanena kuti vitamini K yomwe ili mmenemo imatha kulimbitsa tsitsi. Tsitsi madzi a letesi Kuchapa kungathandize ndi izi.

kulimbana ndi kuchepa kwa magazi m'thupi

letesilili ndi zochepa za folate. Kuperewera kwa folate kungayambitse mitundu ina ya kuchepa kwa magazi m'thupi. Folate imathandizanso kulimbana ndi megaloblastic anemia, mtundu wina wa kuchepa kwa magazi m'thupi momwe maselo a magazi ndi aakulu kwambiri komanso osatukuka. Letisi wa romeni, Kuperewera kwa vitamini B12 Zimathandizanso pochiza kuchepa kwa magazi m'thupi.

Amapatsa thupi moisturizes

letesi Ili ndi madzi okwanira 95%. Kudya masamba kumapangitsa kuti thupi likhale lopanda madzi.

Amaletsa nkhawa

letesiUbwino umodzi wofunikira wa ufa ndikuti umathandizira kuchepetsa nkhawa. letesiThe anxiolytic katundu ufa akhoza kukhazika mtima pansi misempha. Ngakhale kukhumudwa ve nkhawa Zili ndi zotsatira zabwino pochiza mavuto ambiri okhudzana ndi 

Chakudya cha Letesi ndi Mtengo wa Vitamini

Galasi letisi (36 magalamu) ali ndi ma calories 5 ndi 10 magalamu a sodium. Lilibe cholesterol kapena mafuta aliwonse. Zakudya zina zofunika ndizo:

5 magalamu a fiber (2% ya mtengo watsiku ndi tsiku)

5 ma micrograms a vitamini K (78% ya mtengo watsiku ndi tsiku)

2665 IU ya vitamini A (53% ya mtengo watsiku ndi tsiku)

5 milligrams a vitamini C (11% ya mtengo watsiku ndi tsiku)

7 ma micrograms a folate (3% ya mtengo watsiku ndi tsiku)

3 milligrams yachitsulo (2% ya mtengo watsiku ndi tsiku)

1 milligram manganese (5% ya mtengo watsiku ndi tsiku)

Momwe Mungasankhire ndi Kusunga Letesi?

- letesi watsopano wokhuthala chifukwa ndi wopatsa thanzi letisi Samalani kuti mutenge.

- Masamba ndi owoneka bwino, ofewa komanso owoneka bwino.

- Zamasamba zobiriwira zakuda ndizochokera ku vitamini C, folate, beta carotene, iron, calcium, ndi fiber fiber. masamba akuda letisi yesani kuchipeza.

letesi Ndi ndiwo zamasamba ndipo ndizofunika kwambiri kuzisunga bwino kuti zisunge kutsitsimuka kwake. Chifukwa chimayamba kuvunda kusungirako letesi Ndi ntchito yovuta kwambiri. Komanso, zobiriwira sizikhala nthawi yayitali. 

- letisi Njira yabwino yosungiramo ndi kusunga osachapitsidwa m’chidebe chotsekera mpweya kapena m’thumba lapulasitiki ndikusunga m’gawo la ndiwo zamasamba m’firiji.

- letesi* Pewani zipatso zomwe zimatulutsa mpweya wa ethylene; izi ndi zipatso monga maapulo, nthochi kapena mapeyala. Powonjezera mawanga a bulauni pamasamba ndikuyambitsa kuwonongeka, letisiIwo imathandizira kuwonongeka kwa ufa.

- letesiChovuta kwambiri pakusunga u ndikusunga mulingo wa chinyezi. Kuchuluka kwa chinyezi, chifukwa cha condensation masamba a letesi kuzipangitsa kuti ziwonongeke msanga. Chinyezi chochulukirapo chimapangitsanso kupanga mpweya wochulukirapo wa ethylene, womwe umathandizira kuwola komanso kuwonongeka. Komabe, chinyezi china chimafunika kuonetsetsa kuti masambawo azikhala abwino komanso osauma. letesiakhoza kukulunga ndi thaulo la pepala lonyowa pang'ono. Zimenezi zimathandiza kuti kuyamwa madzi owonjezera popanda kuyanika masamba. 

Kuopsa Kodya Letesi Wambiri

Vitamini K wambiri

Kwambiri vitamini KZingayambitse mavuto kwa anthu omwe amamwa mankhwala ochepetsa magazi monga warfarin. Kudya letesi wambiriamachepetsa mphamvu ya warfarin. Chifukwa chake, ngati mukumwa mankhwala ochepetsa magazi, letisi Lankhulani ndi dokotala musanadye.

Mavuto pa Pakati pa Pakati ndi Kuyamwitsa

letesi Ndi zotetezeka pamlingo wabwinobwino. Komabe, palibe chidziwitso chokhudza kumwa mopitirira muyeso pa nthawi ya mimba ndi lactation. Choncho, pewani kudya kwambiri.

Komanso, kudya kwambiri letesi zingayambitse matenda monga:

- Matenda a m'mimba

-Nseru

- kusanza

- Kusamvana chifukwa cha kuchuluka kwa mankhwala ophera tizilombo

Chifukwa;

letesiIli ndi mbiri yabwino kwambiri yazakudya. Zimapindulitsa thanzi m'njira zosiyanasiyana, kuyambira kulimbana ndi matenda otupa mpaka kukonza thanzi la khungu ndi tsitsi. Komabe, kumwa kwambiri masamba obiriwirawa kumatha kukhala ndi zotsatirapo zake.